Refocusing on Recovery and Taking a Break From Running

Refocusing on Recovery and Taking a Break From Running

After I ran the Ronnie’s Run a few weeks ago, I not only chaffed like a MF, but I overdid (and realized I’m also lacking) in more ways then I thought.

About a week after the race, I took it easy and did some easy runs (3-4 miles, maybe 5) and slowly got back into it since the race. I decided after a few of those, that I could up the mileage and challenge myself. A weekend or so ago, I ran 3 miles on Saturday, 7 miles on Sunday, and 5 miles on Monday. Rested Tuesday (typical day of rest). After 7 miles, I felt tight and achy. I never stretched or foam rolled. I just moved on with my day. I never questioned the next morning when I would plan to do 5. During the 5 miles, I felt tight at the beginning. Kinda typical right? The first mile is always a warm-up mile for me. *Side note: I have terrible if not, just non-existent warm-up routine that I rarely do. It’s needs work and it’ll become obvious why later…lol.

I was pushing the pace and felt good for most of it. On the last 2-3 miles of the run though my right foot, ankle, calf, hamstring…basically my whole right leg just ACHED and HURT. Like WOAH! This kind of pain was something I had not had since high school (ran cross country in high school, dealt with similar issues). I thought I just didn’t recover enough post seven miles, which was clear, but I also knew off the bat, I just pushed my body too far, too fast.

It’s been over a week since I had run last. I’m still having some issues with that side, and it’s annoying as hell. I’m doing my own rehab with help from my manager at work, plus foam rolling, and just taking it as opportunity to slow down. The universe has a funny way of making you just CHILL. It doesn’t hurt to walk, but any impact is questionable. I think it’s just overuse, but I know I also have tight calves and not so good ankle mobility. I’m getting new shoes this week so I’m hoping that will be a huge help!

Although I’m annoyed that I can’t just “go run”,  I’m using this little break to focus on other parts of fitness I typically by-pass. Aka: flexibility and cross training.

SO. Here I am, over a week of not running, but turning it around and making it a learning opportunity. Since I’m not on the run, I’ve decided since the day I hurt myself (10/22?) until the end of October to focus on flexibility. Keeping it simple and mixing in a combination of strength (balance, split squats, single leg deadlifts, towel curls for ankle/foot strength), mobility, gentle stretching, foam rolling, and yoga. I hate all of these things because they’re boring…being real here…but at this point, I know I need them all more then ever.

Among flexibility, I’m hopping on the bike more! I forgot how much I really like spin classes. They’re hard AF. I’m challenged the entire time and I get a similar movement pattern to running. It doesn’t bother my ankle or calf at all. I’m either at Soho Cycling (love the instructors and vibe there!) or the Peloton at work. I’d love to get in a pool too, since I miss that, but haven’t explored that as much yet. Among the bike, I’m also doing 2x per week strength training. Another thing I like, but not as much as I love cardio. Strength training is such a love/hate for me. 30 minutes is perfect and I feel SO SORE afterwards. I know my body is thanking me for all this change and less impact.

It’s funny, because now that I’m not running, I’m taking a totally different approach to exercise. Running is my love and will always be. But I’m seeing that there is more to life then just getting miles in. I’m enjoying the change of pace and I’m still being active, just in a different way. I feel more at peace and less stressed ironically. A few things in my life are taking on a similar perspective. If I don’t get “high intensity” activity in or my steps are less then 10,000…it’s a reminder that it’s not the end of the world. I end up focusing on other parts of my life that I enjoy like catching up with friends over coffee, organizing my new home, feeling focused and productive at work, and enjoying simple forms of movement like yoga or just walking.

Once I feel ready to return to running, I’m gonna ease into it SMART. A warm-up and cool-down will be a more regular part of my routine. Foam rolling and mobility will continue to make an appearance more often. I’ll either head over to Soho Cycle or the Peloton more often then every 3 months. I’m gonna enjoy the fact I CAN run and enjoy it and not always be so on pace.

As much as this has been a change for me, I’m kinda grateful I’m taking this bit of time off. I know it will lead to being better then I was before!

Happy Friday, friends! 🙂

 

 

 

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Ronnie’s Run 10 Miler Recap

Ronnie’s Run 10 Miler Recap

Third time posting in a month or so…WIN! I’m excited to be here more regularly lately, so let’s keep this going!!

Last week I posted about on how I was having a low key weekend plus the Ronnie’s Run 10 miler race. It was definitely low key and productive, which in the midst of all the condo stuff I’ve been doing lately, it was nice to switch the focus to something else for a change.

Let’s start this 10 miler recap from the night before, because I have a few things I like to do to get my head set for a race the next morning.

I worked until 7pm Friday night and came home knowing it was gonna be PIZZA night. I always have a high carb dinner the night before a long run or race and knew the Publix Margarita Pizza was sure to hit the spot (pasta, pizza, baked or sweet potato, something with rice alongside chicken and a small salad/vegetables are my go to meals before a long run). I laid low, watched tv (food network or whatever on Hulu), read my book (Sidney Sheldon is what I’m reading now…so good! combo or mystery and romance), and was in bed around ~9pm.  I never have any alcohol since it gives me headache and leaves me feeling slugglish the next morning (light weight over here) so I skip it altogether and save some for post race. Call me a grandma, but I love nights like this any day of the week. I feel relaxed and ready to tackle the next day with confidence. I did this same kind of thing before my first marathon and pretty much every other half I’ve done. Same goes for getting ready for work the next day, an event, just wanting to feel rested, etc. It’s proved a successful pre-run routine, so I’ve stuck to it ever since!

Ready to run, I woke up at 6am to drive down to Ft. Desoto. Ft. Desoto is a beautiful and historic area and state park. It has beaches all along the shore and nice flat gravel roads and sidewalks—perfect for running, walking, and biking! They have pavilions, piers, plenty of parking, cute cafes/sandwich shops, and all kinds of outdoor recreation rentals (paddleboards, bikes, kayaks, you name it!). Not to mention, the historic fort you can walk through and explore. It’s basically the perfect place for a race, and in fact—they offer triathlons and other races there throughout October-April.

I arrive at the park at 6:30am ish and park at the north beach. A lot of cars begin to arrive and runners and walkers start exiting their cars to walk, run, and warm-up. They had vendors near the starting line, bathrooms, and music so a bunch of people, including myself head over there. From there I warm-up and head back to the vendor area. I find a friend from my outdoor bootcamp days and graduate program, Liz of Liz Anthony Nutrition who sells protein bites (AMAZING by the way!) and we chat until we head over to the start together. There was a 5k race which she did and the 10 miles which I did. Both races started together until the 5k veered off from the 10 mile course. Another cool thing, was the fact that the 10 miler race had pacers. I don’t really use the pace groups, and wasn’t planning on using them, but I ended up sticking with the ~9 minute pacer for the first 5 miles. I felt good and strong. All the training group runs I’ve been doing since July were paying off!

It wasn’t until the turnaround point (~5 miles, an out and back course) that I felt I was slowing down. I became sluggish and my strength to keep up was waning. At this point, I had about ~4 miles left to go, and was having every negative thought get into my head. I finally talked myself out the negativity and reminded myself of positive mantras. Some included “one foot in front of the other”, “run your own race”, “you are made to do tough things”, “keep moving”, “you can do this”, and what felt like a million other little phrases of affirmation to get me through. I admit, the further I’ve run for this race was 7 miles, about the right time I felt sluggish with about ~3-4 miles left to go. I kept saying these phrases over and over and didn’t let the pace group I saw leave my view get to me.

As I continued to slow, I gave myself permission to walk through the water stops for the last 5k of the race. I never do this, and was initially hard on myself for “giving in” but I knew I wanted to feel good and finish strong whatever the clock said. I don’t think it took much time off, so it was definitely well worth it to give myself a mental break and get some water (it was starting to get warm out too).

I finished in 1:34, which I am pleased with and will take despite how I felt during the last half. I estimated an hour to an hour and a half, and I was pretty much right on!

The post race celebration was good yet simple. A no-frills type of finish. They handed out chocolate milk (YUM! hit the spot too) and water. They didn’t really have breakfast or food (like no bananas…hmm). It ended up being fine because I ended up leaving shortly after saying goodbye to my friend Liz and heading back home to get my new dresser delivered!

The one con of the whole event, was not the event itself, but the fact that I chafed like a mother f***** and I will NEVER wear shorts for that distance or longer ever again!! lol. I’m not being dramatic when I say that I was torn up and so uncomfortable for about 4 days. Thank God for nonstick antibacterial gauze pad and yoga pants LOL. I just started back running today (one week later). I bought those Nike biker longer training shorts so, if anything, I’m expanding my workout wardrobe LOL.

Moral of the story, I did this race because I wanted a baseline measurement before starting my half marathon training in a few weeks. I now know what I have to work on, and I am ready and excited to once again commit to the Hanson marathon method again!

Have a fabulous weekend friends 🙂

Six Reasons To Use a Training/Workout Log

Six Reasons To Use a Training/Workout Log

Hey There! Hope you all have had a great summer! It’s hard to believe the summer is almost (if not already) over. I go back to school next week so this is my last week of summer. I’m ready to head back, although not being class these past few months have been nice. Last year of grad school, I’m ready for ya!

One of my goals this summer was to crank out three blog posts. Unfortunately, that didn’t quite happen. I was not really motivated to create a new topics or felt the need to share regularly to be honest—until last night!

Last night I was relaxing and saw my training log journals on my bookcase. I thought it would be fun to go over and read through them. I have journals from my training through undergrad, the summers in between, and my first marathon training…2014, 2015, and 2016.

As I read through them, I was amazed how much I accomplished and the runs/workouts I did everyday! I was very motivated, and still am, but I was a little excessive looking through them. It brought back some rough moments for me (excessive training and running so I could be “skinny”) and some great ones like beating my mile time! I can confidently say my time has drastically improved from 2-3 years ago. It’s so cool to see how things changed from one year to the next mentally and physically.

As of now, I’m not using a training log or journal. I’m not sure why…clearly it works! I know after looking through these logs, I’ll be jumping back to it. I think it was because I was relying on the logs to help me get to milage and stay consistent with training during my marathons. Now that I’m not training for a long distance that requires planning, I’ve found that being flexible with training is what I feel is right. Funny how you go in and out of certain habits!

Regardless if you’re using a training log to account for training milage or just trying to get into a fitness routine, logging is a good place to start.

The log I use(d) is The Complete Runner’s Day-by-Day Log 2017 Calendar by Marty Jerome. It’s simple to use and has enough space to be as specific about your workouts as necessary. I recommend it for everyone even if you don’t run!

OK! Here’s the scoop on this post: six reasons to log. Let’s get right to it.

  1. Boosts motivation. Simply put. Looking back at your hard work over a week’s, month’s, or year’s time is fun to see. It can re-motivate you to get back into shape, sign up for race, or get yourself to your same group class (or try a new one). Looking at mine, I did a lot of swimming and yoga on certain days. I realized I miss those workouts more then I realize and am considering hitting the pool again for cross training and plan on finding a yoga class that works for me.
  2. You see progress over time. As long as you’re *consistent* with logging and being specific to an extent, you can truly see changes being made! My mile time a couple years ago was around 9:00/9:15 per mile. Today I’m running around 8/8:15 per mile. They say progress takes time and it does!! My biggest takeaway with seeing this was that good things take time. Patience is key. Things don’t just happen over night! Taking a couple years of consistent work to make something happen is worth it.
  3. You learn what works and what doesn’t for you. My swimming and yoga workouts were on the same day and time that year and it worked for my schedule since I saw a repetitive pattern every week. Other workouts didn’t stick as well. That’s okay! Learning types workouts, best time of day, best day of the week, location, snacks/meals beforehand, music, the list goes on…can help you with establishing the best routine for you. Learning what doesn’t work too is equally important!
  4. A good reminder when motivation drops or inspires you to switch it up. Looking back, the swimming and yoga keep coming to mind. I realize I want to add this back into my fall workout schedule to keep my routine fresh. Cross training is something that has taken the backseat to and I’d like to add it back in. It also inspires me to keep my tempo runs and speed workouts on the plan to help me beat my half marathon time this spring. Seeing these parts of your training can help boost motivation to sign up for a race, try that yoga class because you know you need to stretch, or avoid Chipotle before your long run! (guilty).
  5. Repeat workout routines. Sometimes a workout routine in itself is enough to bring back. Maybe running Monday, Wednesday, and Friday at 8am was good way to get in your workout before work? Yoga in the evening was a good way to decompress? Associating these routines with feelings of accomplishment (or a bad experience in some cases!) is a good way to look back and add or take away certain routines.
  6. What still needs improvement or you still struggle with, what has improved from previous changes, and what stayed the same. This is like looking at your log in reverse. You can see what you still struggle with (e.g still can’t seem to find a good day to strength train–seeing options you already tried is a bonus!), what has improved (e.g seeing your mile time improve from your one time per week time trials) then seeing how you got there, and what you’ve kept along the way (e.g twice a week spin class at your favorite studio). Making note of what you’ve done to combat the struggle, what worked when hitting a specific goal, and what has been a priority in your fitness routine is beyond key to upping your fitness game or getting back to it!

I hope these six tips can be of help to you! Since last night, I feel ready to switch up my routine for some new found motivation. Sometimes we can find motivation, a new perspective, or the answer right in front of us if we take time to log. 😉

Your Turn!

Do you log your workouts? Do you find it works for you?

What has been an something you’ve learned about yourself having logged for a certain amount of time?

Do you have any fitness goals on the horizon this fall?

 

Garmin Vivoactive HR Watch: The Perfect Gift For The Active Individual

Garmin Vivoactive HR Watch: The Perfect Gift For The Active Individual

My first blog post of the year! Hope everyone had a great first week of 2017. Looking back on 2016, there was a combination of both good and bad. Bad I feel isn’t a great word here, so I’m switching to “challenging.”

Challenges that were a lesson for growth and change. Plenty of tough real world situations, frustration, stress, and fear are a few of the characteristics I would describe tough spots this year. Even though negative at some points, I’ve gotten stronger and have learned what the real me is made of. Grateful for these experiences even though I wanted to jump out the window on a few occasions!

Good things: new friends, people, opportunities, growth, learning more about myself, and learning where I find my niche in the fitness industry. Continuing to trust myself, live independently in Tampa, and do what makes me happy are what I hope to continue in the New Year! One marathon, multiple races and miles, blogging, growing my personal training business and enhancing my group fitness skill set and classes, grad school this summer and fall, travel to Costa Rica, continue to live in sunny Tampa and meet the greatest guy, neighbor–turned boyfriend has been a few highlights of my year!

I’m not done with any of these yet, but every year I find myself getting a little bit closer to who I want to become. Big YAY!

OK. My year in review is recapped and I’m excited to share the purpose of post today!

My Garmin Vivoactive HR watch! 

I didn’t realize I would want this, but as soon as Harrison gifted it to me and I read about all it does, I was:

1.) Floored

2.) Excited to try it ASAP!

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I was in awe of such a generous and thoughtful gift, but also EVERYTHING this watch can do! Run, swim, bike, row, ski/snowboard (came in handy this Christmas in Steamboat), stand-up paddle board, golf (not really for me, but a possibility down the road!), as well indoor running, cycling, and strength training. I especially love the capability for strength training, especially during a HIIT workout or group fitness class!

It tracks heart rate as well, another component I thought was pretty sweet. Again, nothing I thought I would be sold on, but definitely a reminder to add that extra push and challenge myself during a run or cardio session. Although wearing a heart rate monitor around your rib cage is more accurate, which I still believe is, heart rate via your wrist is also fairly accurate compared to measuring my own manually.

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Sleep is also another feature I find fun to check! Again, nothing I monitor too closely since I’m a pretty sound sleeper, but seeing the amount of hours I slept, periods of deep and light sleep, movement, and awake time is handy. Sleep is a huge component of exercise performance, so knowing I’m sleeping well and sound and tracking it regularly is a feature that I’ve grown to like.

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Aside from the sport features, tracking steps, floors climbed, and intensity minutes are also recorded! All based around your profile you complete on the app, the watch determines your recommended steps per day, floors to climb (kind of tough at times), and intensity minutes for the week. It reminds you to move and congratulates you when you’ve achieved your goal! All good things to know throughout the day.

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Besides tracking fitness, the watch uses Bluetooth technology which syncs with your phone!!! Receiving calls and texts is easy and allows you to monitor notifications discreetly without the use of your phone. However, this is probably one draw back on this watch. I don’t care so much to see my texts and calls show up when I’m working out. My phone is away for a reason because I am busy! My workout time is my me time so I prefer to have that away. Luckily, this feature is not annoying and can be easily dismissed.

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I’m still get used to it, but I must say, it is easy to use and understand. Two buttons on the face, a large touch screen, and waterproof. Once set up, downloading the Garmin Connect App helps manage your stats via your phone. There you can go into details of your activity, sleep, calories burned, weight-loss tracking, and more. Did I mention you can sync it with myfitnesspal?! Too cool! I haven’t yet. Trying to decide if I want it connected or keep them separate. Will keep you posted! Pretty cool option knowing you can keep food logging and activity all on one app.

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Since there is SO many cool features, it can be easy to focus on numbers! Although numbers can be motivating, I try personally to not let them run my life.

I believe these activity trackers, whichever brand you buy, are a TOOL, not a measurement of success or failure. I feel that if I don’t track my sleep, I don’t get steps in, or my intensity minutes fall below the recommended amount, is not something to stress over. However, it is something to work on daily. Being reminded to move and take the stairs I feel are two very good features on this product–all of which doesn’t hurt any of us!

I do have my Garmin Forerunner 15 watch that is still my favorite and something I will continue to use! There’s something special about that watch–I think it has something to do with the races I’ve completed with it. In that case, I will be using it for my marathon and other races this year. General activity I will swap in with my Vivoactive HR watch for spin, walking, strength training, etc.! Overall, I highly recommend this watch since it plays a role in my active lifestyle that is more then just running! A perfect gift any time of year for the active individual in your life.

 

Core & Plyo Workout Plus First Week of Marathon Training

Core & Plyo Workout Plus First Week of Marathon Training

So far so good with my marathon training and balancing life, school, teaching classes, training clients, boyfriend and social life, and internship…LOL. Really though, I am pleasantly surprised with how well I’m doing so far. *Knocks wood.* I am very busy, but if you know me, you know I LOVE that and wouldn’t want it any other way. This week in particular has been a whirlwind and I feel quite tired, but also invigorated. I saw a quote this week that said, “I am so exhausted today because I was busy being so awesome YESTERDAY.” That’s how I’ve felt lately. And it’s a good thing. I’m also really excited to sleep in tomorrow morning for this reason. It’s the little things that count.

This week I shared a cool new core move that I shared on my Instagram. Since I’ve been tired this week, I just wanted to get it all done in as little as one or two moves. I also wasn’t feeling totally creative, like I said up top, so combining total core with a burst of low abs sounded like a good challenge to me! Make sure you keep your core tight, pressing it into the ground. Try not to let your low back pop up as your legs come down for the flutter kick. As soon as you feel your low back arch, you’ve gone too far! Keep your core tight and neutral.

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Owning you, Monday!

This move works the entire core and gets you burning up in half the time!  I was like ‘what can I double up on that let’s me get everything done in one or two simple moves?’ –> then BOOM. This move was born. I was toast guys!!!! Seriously it was really good. I didn’t need to do another move because this one got it all. Can I get an AMEN? Core done: CHECK! I love when I surprise myself with my creativity on days I’m feeling meh.

As much as I love doing large muscle groups and finishing them with core, I was just into doing just core and cardio and that’s it this past week. I wanted to be done with it in thirty to forty minutes max (I can typically spend about an hour, hour and fifteen depending on what I’m doing). We all have places to go and things to do, so this is where this workout came in handy the most.

I’ve talked a little about plyometric (plyo) moves before and they’re making their way back to my workouts. Plyometrics are movements that involve power, speed, and high intensity cardio. They’re great for HIIT and workouts like this one. Fast, challenging, and powerful. I never used to like them because I felt uncoordinated and slow. But after reading about how they can benefit my running and overall cardiovascular system, I reluctantly decided to add them. From there, I’ve grown to LOVE them. I add them for high intensity and burst of cardio where space is limited or I’m short on time. I especially love them for my HEAT class I teach since it’s always a good challenge and doesn’t require equipment–another bonus!

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Checked out the new University of Tampa fitness center this week! Gorgeous facility.

Combined with marathon training, I’m still keeping my three times per strength training days. I’ve been at this for awhile and really like how it’s fit into my schedule. Especially with my training and upcoming milage, it’s so important to stay strong and injury-free. Twice a week total body plus a quick thirty to forty minutes of a workout like this one is a perfect way to get in strength workouts.

No equipment necessary for this! All you need is a mat/towel, a water bottle, and some motivation and that’s it. 😉 Get that core working and heart rate up and you’ll be done in no time.

Core + Plyo Workout

  • * using a weight. I used one twelve pound weight and had a ten pound nearby
  • Three-four times total for each round going from one exercise to the next
  • Rest at the end thirty seconds to one min before repeating
  • Start with each exercise doing forty-forty five seconds each and work up to a minute

 -Overhead crunch + flutter kick*

-Russian twist + bicycle crunch

-Scissor kick + leg lift*

-Lateral bounds + single leg hop

-Side shuffle burpees

*Repeat 3-4 times*

In terms of marathon training, I started last week. Again so far so good. Since having done one already, I feel confident about my training and what works and doesn’t work for me. Of course, there is always something to try and glitches to sort out which makes each training special. I’m following Hal Higdon’s Intermediate I program with a few new changes I’m throwing in. I’m adding two days of speed work and one bridge run. My race has two bridges and yes, I knew that when I signed up. My first race was flat so I figured it was time to add a new challenge. I’m tracking my food via MyFitnessPal. Strength training three times per week. Lastly, I’m adding hip and ankle mobility work since I’m as stiff as a board and am learning through my internship that I really do need to improve this. I’m determined NOT to break with my upcoming milage! My ultimate goal is finish in one piece and injury free and I feel adding the mobility work will really be a great addition! Keeping with minimal drinking and good sources of carbs, proteins, and healthy fats. Carbs are a forever friend when it comes to marathon training!

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Five miles done before the sun

One component I’m particularly excited about is to have my boyfriend, Harrison, be part of this training. He’s into being fit (mostly lifting upper body…I help gotta help with some lower body stuff) and running for health. He’s really supportive and is excited for me and the upcoming training! I’m hoping when he’s not studying, and when I’m not too, I can get him up early to ride his bike alongside me on my long runs. If anything he’s great at keeping me accountable. We both get up early so we text/call each other to make sure where up and moving. For me, I text him when I’m about to leave on a run and when I get back, especially when I run early in the morning. I told him a lot of carbs are in the near future so he said he would be down to keep me accountable with making sure I’m well fed. HAHA. My kinda guy. 😉

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Me & my dude, Harrison. 🙂
End Summer Right: Yoga with a Twist & Splash Sundays At the Epicurean Hotel

End Summer Right: Yoga with a Twist & Splash Sundays At the Epicurean Hotel

*Disclaimer: As a member of the Tampa Bay Bloggers I was able to attend Yoga with a Twist and Splash Sundays for free in exchange for this blog post and social media love. All opinions are my own.*

Hey Friends! A few weeks ago I was able to partake in a monthly event, Yoga with a Twist, held at the Epicurean Hotel in South Tampa. Currently living in South Tampa myself, I never had a reason to go to The Epicurean, but as soon as this opportunity came up, I said it’s time!!

Now, I’m not great about doing yoga. I like it, but haven’t found that sweet studio or instructor I clicked with. I did it regularly during my undergrad because I loved loved loved the instructor, the type of yoga, and the timing of it in my schedule. I wouldn’t call myself a yogi, since I don’t do it regularly anymore, but will for sure give my damnedest when I do get a chance to go. It is definitely one area I always need to work on. Remember my post on yoga for runners and my foam rolling routine? I explain my struggle of recovery there, and am pleased to say I have been MUCH better at fitting it into my schedule. Still a work in progress but its happening—in case you all were wondering.

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Enjoying champagne with Caitlyn post yoga!

The thought of yoga makes me feel excited even though it’s not my fav. When its combined with my friend, Caitlyn, who is also into fitness-y things, plus heading to the Splash Sundays pool party after, I said YES!

Yoga With A Twist, the official name, is a once a month event held during the last Sunday of the month at the Epicurean Hotel, a local boutique hotel located off South Howard. A good way to get in a one hour yoga class, hang out at the Epicurean, and cheers with Champagne with fellow yogis is fun and a popular way to enjoy the morning.

Reservations are required and are $15 for the class and $20 for the class and glass. Each class is offered by Kodawari Yoga, Bodywork, and Wellness Studio. Make sure to bring a mat, water, and a towel. Refreshments were available during the event and cool towels were given right before Savasana (cool-down pose). A nice refreshing way to end class!

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Cheers to a great class!

There was about forty people participating in the yoga. Each person brought their own mat, water, etc. and was done under a huge white tent near the roof of the hotel, at the Garden Terrace on the second floor to be exact. Although it was hot, the tent was beyond helpful as well as the ice water and tea that was available during the class.

The class was done in a vinyasa-type style. In case you’re not familiar with the different types, I’m meh on my yoga let alone knowing the different kinds, LOL, but basically this was a flow type class. With a few variations to add a challenge, it was definitely a good class with a mix of challenge and easy. I’m right in the middle and found there was a good balance. It was also nice knowing there were two spotters nearby who help correct as needed. Since this event was once a month, I’m not sure it is always run by Kodawari Studio or has the same instructor each month. I’ll have to go more then one time to see if it is or not. ;P Have I mentioned that guests participating in the yoga get 10% of Élevage brunch menu items and 15% off spa treatments? I haven’t been to Élevage yet, but have heard it’s pretty tasty and requires a reservation.

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Post-yoga conversation to end our practice

After class it was super chill and everyone got champagne for a toast. After the toast, everyone hung out and chatted or in mine and Caitlyn’s case, headed to the Splash Sunday pool party!! WOO!! Did I mention the Tampa Bay Bloggers hosted Splash Sundays that week?!

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The two events don’t work together, but anyone who wanted to join in the pool party could join in for the afternoon. However, a reservation is needed and requires $15 entrance fee. Splash Sundays is offered July 3rd to September 4th from 12-5pm and includes pool time, lounge chairs, umbrellas, and DJs that provide music as you chill in the pool or get your tan on. Drinks are also available but are not included the in the reservation. Depending on if you’re getting a group together, a cabana is an option for larger parties.

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A super fun way to end your summer or way to enjoy the Epicurean, their pool, drinks, and music! I know not having a pool, this was a great option that I’ll keep in mind for next time!

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Enjoying this sweet pineapple float 😉

YOUR TURN:

-Do you participate in yoga?

-Do you prefer a fruity cocktail or a light and refreshing spritzer by the pool?

-What is your favorite way to spend a summer afternoon?

How You Can Add Strength Training To Your Already Hectic Schedule

How You Can Add Strength Training To Your Already Hectic Schedule

Happy Friday!! Fridays have seemed like a good day to post new material so I’m getting excited about making this a more regular thing. With school, I’m able to post about once a week, if you haven’t already noticed. I’m excited to keep cranking out new posts despite the fact that school is in now happening.

Anyways, to the blog topic: Strength training! To be honest, not my favorite thing. Just like I mentioned last week recovery isn’t my favorite thing. I’ve been very real the past few posts, but its a good thing at times because no one is perfect! 😉 I really enjoy leg day, practicing my pull-ups, and bootcamp classes but nothing makes me happy as running. However, running doesn’t enhance my entire fitness. It’s cardio, comes with different benefits, and is only one part of my program.

Strength on the other hand, complements the cardio. You build specific muscles, prevent injury, and improve bone health to name a few benefits. Yes, cardio does some of that too, but strength is specific to weight bearing. Weight bearing or resistance training meaning anywhere from bodyweight, to resistance bands, dumbbells, etc. If you haven’t check it out, be sure to look at my Why Women Should Pump Iron post to get a good idea on key reasons to starting lifting!

“I know how great strength training is, but I don’t have time for a full hour of it!” –>I’ve heard a million times. No one says you have to do a full hour to get benefits! Recently I’ve changed some goals to where I switched over to doing 30-40 min workouts using smaller muscle groups that take less time. Think shoulders, arms, calves, etc. I’ve done the opposite too using big muscle groups like legs and back to hit a lot in a short amount of time to get more bang for my buck. I still enjoy a good leg day so I’ll keep one of my strength workouts closer to an hour because leg days are favorite–no other reason.

Still feeling unsure of how to tackle a short workout and getting similar benefits? View my tips below to see how to build a effective 30-40 workout!

  • Pick a muscle group: Upper body, Lower body, Core. Keep it simple!
  • Set an end time: How long do you plan on working out for? Need to be done by a certain time? Estimate a half hour to forty minutes from the current time and make an effort to get the workout done! Knowing you have a deadline makes you prioritize what needs to get done, from your rest between sets to how you order your exercises.
  • What’s available equipment-wise: In a hotel room, park, or stadium? Use the benches, stairs, or field to get a kick-ass cardio/hiit style workout in! If small weights are available add squats, overhead press, or bicep curls to the mix. The more options you have, the more complicated the workout becomes. Don’t overcomplicate anything though, use it to be creative and challenge yourself! Bonus points if you have it all set up ready to use instead of taking what you need as you go! Those extra steps back and forth add up to wasted time.
  • Make sure you build in a warm-up and cool-down before and after: This would ideally be included as part of your thirty to forty minutes of work. If you’ve been sitting for a bit, a longer warm-up might be necessary. If you’re like me and are always on the go teaching, training, running, etc. a few minutes might be enough. The key is to feel warm and ready to go. Not still stiff from sitting. Think five minutes of dynamic movement.
  • Best way to keep it at the thirty-forty minute mark–put it on your calendar!!! Book it like anything else in your life. I say time and time again that if you schedule your workout in a planner among your other commitments, you’re likely to stick with it. ‘Nuff said. 😉

Let’s Chat!

-What’s your favorite muscle group to work?

-Tips that you find helpful to fitting in your workouts each week?

-Any fun weekend plans?

My Fifteen Minute Foam Rolling Routine

My Fifteen Minute Foam Rolling Routine

Hey Everyone! Happy Friday!! Hope you all have had a productive and good week. I’m on my fourth week of grad school and so far so good, but is quite the challenge. I’m definitely being pushed out of my comfort zone with studying since it really is a whole new level of knowledge. I’m more then half way through my course, then I’ll have about a week and half or so off then return to my next six week course after the forth of July.

First off, what is foam rolling? Foam rolling is a recovery mechanism that releases adhesions, or knots in the muscle from repeated stress. It promotes blood flow to the affected area through rolling the muscle. Scientifically, this is called myofasical release, meaning ‘myo-‘ for muscle, ‘fasical-‘ referring to fascia meaning connective tissue, and ‘release’ from releasing tension on muscle.

With that being said, I figured I share my foam rolling routine and talk recovery since that is equally important too. I’m always go-g0-go. Constantly having a plan of action is my jam. For me, each week (even if its not set to a tee) has some kind of workout in it. It’s either just one workout of cardio, usually running or weights, either body weight or some kind of resistance. Twice a week I work out twice a day, usually in the morning then in the afternoon either a run then weights or weights then speed work.  Then I have a rest day or two. One thing that is weak in my own program is recovery. YEP, I said it. In fact, it’s probably my biggest weakness. Yep, I said it again. It really takes a lot out of me to focus on this. But I’ve learned over time that it is equally important in order to bounce back well from workouts. That doesn’t mean I get massages every week. I’m on a student on a budget, so that’s not happening! BUT I can do my own job of recovery instead and it starts with a foam roller.

Way back when I started running I was hurting a lot because of a lot of things like not strength training, stretching, and eating well (I ate Bud’s Chicken– a “nice” local fast food drive through post cross country and track meets). One big culprit (although all of them are significant), was foam rolling. I got to college and I had terrible IT Band Syndrome. It was so bad I could hardly walk AND on top of it I was training for my second half marathon. How I did that feeling like sh*t I don’t know but I ran it. Dealing with severe tightness, I learned from a professor I took a class with what foam rolling was. Thank you Exercise Science degree!! 😉 I was so tight and uncomfortable I hated it, but is showed me how much I really needed it and how it important it is to do regularly.

To this day, I’m not great at it, but I do it often enough now that I have my tightness under control and my IT Band Syndrome at bay. I’m still tight there from time to time, but it was WAY more manageable then when I wasn’t doing it at all! I was seriously like a grandma looking back now. How I went that far without rolling was my bad BIG TIME. Sometimes it takes a hard lesson to be reminded how important it is.

Okay, so fast forward to TODAY and I probably roll out two to three times per week. I could more, but I don’t always. I know. I can be better. It is something I struggle with and realize it is something to work on so I try to make it part of my routine somehow. So, I do it before bed as part of my bedtime routine. It takes about fifteen minutes, but it is well worth it. I especially love rolling while watching The Bachelorette or American Ninja Warrior. Roll and watch, it’s a good combination.

If you don’t have a roller and you workout, run, or train multiple days a week rolling is especially beneficial and definitely worth the investment. They come in all different kinds of firmness, treds vs. no treds, brand, etc. However, they are on the pricy side depending on what you’re looking for. I suggest starting with a softer roller (like a pool noodle type softness) and go from there. My favorite is Trigger Point brand recovery tools. They have a great variety for all types of recovery needs! Although I focus on legs, foam rolling can be for all over. If I roll out my whole body, it usually takes a half hour to forty five minutes. I find I have the most amount of time for this on the weekends. During the week I stick with  rolling for about fifteen minutes.

For my routine, this what I do two to three times each week. Starting easy from the bottom and working up or vice versa. Roll a little bit at time, about an inch more in one direction before go back to your starting point. If you feel a particularly tight or tender spot, hold there and breath. I broke it down here, but feel free to check out my video for a visual on Instagram to help get a better idea!

-Starting at the bottom of foot roll five to ten times up and down

-Foam roller under ankle, foot is resting on top, achilles tendon side down:

  • dorsiflex and plantar flex five times
  • circle the ankle in one direction and reverse
  • turn inside then outside ankle to roller and circle one direction and reverse

-Roll up shin to calf until back on knee (it’s safe with light pressure)

-Roll from bottom to top of hamstring up to the glutes

~Switch legs and repeat!~

Why Everyone Can Do Plyometric Moves Plus My Three Modifications

Why Everyone Can Do Plyometric Moves Plus My Three Modifications

Happy Friday friends!! Its been a while since I posted a workout, so I figured I’d share a bit of what I do with my HEAT class and what I do with them since I do a fair share of plyometric moves in a bit of each of my class’s and my own workouts.

In case you’re wondering what plyometrics are, plyometrics (aka plyo) are a form of cardio using intense amounts of effort in a short amount of time. I do a combination of them in between different exercises to add an extra challenge and calorie burn or lump them all together for longer duration to focus on cardio alone. It’s really whatever you like!! A few examples of plyo moves are lateral bounds, depth jumps, vertical jumps, box jumps, power push-ups, medicine ball throws, and last but not least–burpees. The factor that makes these “plyo moves” is the added burst of intensity, namely the jump/throw movement or using the word “power.”

With plyometrics comes with impact, just FYI. These movements aren’t something you do for long periods time because they’re intense, you don’t need to do them for long to get benefits. The longer you can go, the better you’re getting at them! Although that’s not a bad thing since it shows your improvement, it means you can also make it more challenging ;).

So you might be reading this and thinking, that you’re not up to that level or you’re coming back from an injury (do I hear cranky knees?)…that’s okay! The best part is that plyo moves offer modifications so anyone can do them! I admit, I was not great at them off the bat, in fact I was terribly uncoordinated. Wait, I kinda am still uncoordinated jumping and moving around at the rate I’m going, but overtime I worked up to it using modifications. As a result of working at these, I look more put together as a result too! Yay to looking less clumsy and more coordinated! 😉

Guess what the secrets are? You’ll be more apt to try them knowing you can drop the intensity and still get benefits with these modifications:

  • ELIMINATE THE JUMP OR POWER MOVE! Yep, simple as that. Lateral bounds without the hop in between, box jumps with alternating high knees, medicine ball press without the throw/catch. Wanna make it tougher? Add the jump, but jump HIGHER or onto something higher, throw a heavier ball, or simply increase time or reps.

 

  • Go At Your Own Pace – Just like standard cardio, go at a pace that feels comfortably hard for you. Keep in mind the talk test. If you’re huffing and puffing and can speak in short choppy sentences, you’re doing it right. If you’re at a conversational pace, you can up the intensity.

 

  • Time Work and Rest According to Ability – You’re putting through an intense amount of work in a short period of time, ya gotta rest to replenish! So how long do you rest? I’d say work for as long as you rest. An example would be work for thirty seconds then rest for thirty seconds. My sweet spot for these is forty five seconds. A period of time between thirty seconds to a minute is a good amount of time to start. Again, this is whatever you like! So think outside the box too. Twenty seconds of work and ten seconds rest is really good and tough! (aka tabata!) Try four times of work and four times of rest. Play around and see what you like.

If you’re doing lateral bounds for thirty seconds and feel tired, but not wiped you’re doing them right. Pair that with a thirty second rest and you should feel ready to tackle another hard thirty second bout again. Making the movement intense for that amount of time should leave you feeling fatigued but not so wiped you can’t continue. If you do get to that point of fatigue, instead of completely stopping, MODIFY! Remember my suggestions at the top? This is when you can use them! You still get benefits of the movements even with the modifications.

So behold, by plyometric workout below! I’ve added the plyo moves in between other moves like this one here, but doing them at the end when you’re tired is good too!

Plyometric Workout with Odd & Even Numbers

Format: Two times through each round, two times through with plyo moves*, sprint once after both rounds then rest after last round for one minute.

Lower Body = 15x, 20x; Odd Rep Plyo Moves*

-Squat Jumps

*9 burpees

-Sumo Squats

*7 burpees

-Reverse Lunges (15 and 20 reps both sides)

*5 burpees

-Wide/Narrow Squats

*3 burpees

~Sprint~

Upper Body= 15x, 12x; Even Rep Plyo Moves*

-Power Pushups

*10 lateral bounds (double count- left and right sides equal one rep)

-Lat Tap Pushups

*8 lateral bounds (double count)

-Tricep Pushups

*6 lateral bounds (double count)

-Standard Pushups

*4 lateral bounds (double count)

~Sprint~

Rest!

Push-Ups: Three New Variations & Why They’re Good For You

Push-Ups: Three New Variations & Why They’re Good For You

Cue the *UGH* when told to do push-ups. I did this before getting into fitness and cringed hardcore. I admit, I didn’t love doing them either because I felt WEAK. And who want’s to feel that way? It wasn’t until I told myself, “this is the sh*t that makes your stronger. Just do one at a time.” That’s when I forced myself to try. Now I LOVE (well, tolerate more like) push-ups because they do exactly what I want them to do, make me feel accomplished without overdoing or wearing myself out.

If you saw my post on my sandbag and stair workout, I did a similar workout, but changed it a bit and added push-ups for my upper body routine! I did two variations of push-ups: basic push-ups using the sandbag and lat tap push-ups. I didn’t do the bird-dog, but its another great addition, so I figured I’d add it here.

Having a sandbag with me was self-motivation for me to get LOW on the push-up. I made myself TOUCH the bag every. damn. time. OI! Not to mention, I am feeling it today! Two sets of twenty reps, forty total push-ups. Every time I do them I’m reminded how great they are. Even without a sandbag,  using a weight to touch or some kind of marker to get low are great self-motivators. During a personal training session, I hold my fist under my client’s chest and it works the same way. They aren’t a fan of it, but when they see their push-ups improving, they thank me.

Check out my Lat Tap push-ups on my Instagram! These I do on my knees because the focus for these is a little different. Although you do wanna get low to the floor, you want to touch your torso to the ground. Extend your arms in front and wide, tap the ground, bring hands to the sides of your armpits/shoulders, keep that core tight as you lift from the ground up. The lifting from the ground after tapping is the hardest part for me. I tend to bring up my chest first then my lower back follows. This is an indicator of a weak core/low back, as your torso should come up together. This push-up alone is another reason I do this! Making sure your keeping that core tight as well as using a mirror from the side is a good way to monitor your form. I hate admitting my weakness, but this is an obvious one to me and something I continually work on! Sometimes I have to cut my reps on these. Try doing five solid, quality lat taps with a straight back (as straight as possible) then rest.

Another good push-up variation I didn’t do in my workout, but is great for core stability and balance is the bird-dog pushup. Either on your knees or standard, perform a pushup, then extend your opposite leg to your opposite arm. For example, lift and extend your right leg and left arm. Repeat the push-up then extend your left leg and right arm. This one is SO good and incorporates balance and core that doesn’t always come with the other two.

Long story short: Push-ups are great because they have so much variety to them while gaining upper body strength without equipment. By far, my favorite upper body exercise to do with my HEAT class because NOTHING is needed and variety can be as complex or as simple as you want. Adding different componets like balance (bird-dog), core/lower back/lats (lat-tap), and the use of the sandbag to get lower (self-motivating), challenges all components, not to mention– a killer upper body workout!

Add them to your next workout the next time you’re low on equipment or you want to improve and challenge your upper body!

Join the conversation:

-How do you feel about push-ups?

-Any other good bodyweight upper body moves you do?

-How often to you strength train?