Thursday, February 27, 2014

My Paleo Diet's Altered Ego

Hello friends!

Today marks the 30th day of my Paleo diet. I must say, I thought it would more difficult to do since I craved the most bizarre foods when I was pregnant. I went 30 days without eating carbs or sugar. I've definitely made some progress with my weight, however I have decided to tighten the reigns on my diet and tweak it just a bit. I am going to call my new diet the "Paleo Diet's Altered Ego."

I really enjoyed eating clean the last 30 days, however since my running mileage is increasing (so far I've ran 206 miles this month), I am in desperate need of some carbs. My predicament lies on the fact that I would like to lose fat without comprising my fat and carb intake. Does that make any sense? Basically, one of the quickest ways of losing fat and getting lean is by eating a high protein diet with minimal carbs and very little fat. However in my situation, I need the carbs and fats because I am burning a lot of fuel and I need the proper nutrition in order to perform well.

So, here's how my new diet will look like for the next few weeks:

Pre-run Meal:
1 banana and a Sunwarrior Classic Rice Protein Vanilla 2.2 lbs (click on the link to see which kind of protein powder I use) protein shake (water only)

Breakfast:
Six egg whites with (old-fashioned) oatmeal (I will alternate the oatmeal with steel cut oats) and a teaspoon of almond butter

Snack: 
Raw almonds

Lunch:
Grilled chicken breast with steamed green veggies (olive oil drizzled on top)

Dinner:
Any kind of white fish (cod, tilapia, mahi mahi, etc) with steamed green veggies (olive oil drizzled on top) and a steamed sweet potato (I will alternate the sweet potato with whole grain brown rice)

After Dinner Snack (if hungry):
Sunwarrior Classic Rice Protein Vanilla 2.2 lbs protein shake (water only)

**I will drink at least 3 liters of water a day and I will not add sugar to my coffee.

The idea is to limit the consumption of red meat, dairy, sugar and processed foods. These foods tend to be very fatty so they inhibit weight loss.

Thus far, I've lost 5 pounds and a dress size. I have 10 more pounds and one dress size to go. So follow me for the next few weeks as I continue my journey of weight loss and getting in marathon shape.




-----------------------------
I am grateful to have spent time
with my college roommate, Xary, and
her family yesterday.

Pin It

Tuesday, February 25, 2014

You can be an Olympian too!

Hello everyone!

I came across an interesting article in Men's Health  today that compared the similarities between the characteristics of an Olympian to that of a successful person. Time and time again, I have said that successful people have many things in common with athletes. Allow me to make the comparisons between a medal-winning Olympian and a regular person who is a leader and successful in life. 

If you want to be an Olympian, you have to start thinking like one!!

1. Athletes push themselves outside their comfort zone. This allows them to excel because they are not scared of a challenge or of failure. Successful people act in this fashion as well. 

2. Athletes visualize in order to finish the race. When the going gets tough, athletes imagine themselves winning and this allows them to finish the race despite the pain they feel. Successful people are not quitters and they imagine themselves conquering their goals. 

3. Athletes do not quit, they are in it for the long haul. That is why they train extensively and eat nutritiously. Successful people know they will not be successful over night. They make a plan and stick to it. 

4. Athletes mentally prepare themselves for the worst situation, but they always have a back-up plan. They don't let their weaknesses drag them down. Successful people embrace failure and they always have a plan of action. 

5. Athletes can talk themselves out of negative thoughts. They will acknowledge them, but they will replace them with positive thoughts. Successful people don't fall for their own self-fulfilling prophecies. They see an opportunity in every situation no matter how bad it is. 

6. Athletes focus on the now instead of the past or the future. Successful people don't get consumed with what has happened or what may happen. They live in the present and tackle each situation as it comes. 

7. Athletes focus on the progress they make and they trust their training. Successful people are confident in their abilities and they trust their judgment at all times. 

8. Athletes are able to push a little harder even when they think they cannot finish a race or a workout. Successful people do not give up. They always find a way to succeed. 

I really enjoy writing about topics that motivate people because I truly believe that everyone is capable of accomplishing anything they want. All you need is the proper mindset and a little encouragement and you can do anything you want. It won't be easy, but YOU CAN DO IT! 



Have you ever had a setback? How did you get out of a bad situation?


--------------------------
I am grateful for free infant 
classes. This allows me to take
Myles to many interactive classes with other kids.
Pin It

Monday, February 24, 2014

Product of the Week: ZipVit Gels

Hello friends! 

Hope you all had a great weekend. Ladies and gentlemen, I officially had my first long run this weekend since giving birth in December. On Saturday morning I woke up bright and early (5 am) and after doing the usual drill of,

Waking up and getting dressed
Waking up the baby
Changing the baby
Feeding the baby
Burping the baby
Feeding the baby
Burping the baby
Changing baby's diaper
Changing baby's clothes
Putting baby to sleep
Making coffee
Eating a light breakfast
Drinking coffee
Stretching and then

I went for a 12 mile run. To my surprise it actually went really well. The first few miles got me so excited that I sped right through them, but of course, that bit me in the behind later on because it tired me out for the remainder of the miles. All in all however, it went great! 

Before I went on my run, I prepared two very important things: Water and ZipVit gels (Click here to see them ZV7 Energy Gel 60ml (24 per box) - Orange). Ever heard of these gels? These are my one and only racing gels. See below...

I ate these gels during the Boston Marathon last year (lower right corner)

Why I Like ZipVit Gels:

1. They have 51 grams of carbs (that's way more than any other gel out there).

2. They're easily digestible (they have never given me a stomach ache).

3. They have 200 calories (versus 100 calories like most gels). 

It's important to consume a large number of carbs and calories when you run long distance because you lose a lot of glycogen and calories, so it's imperative to restore them back into your body. These gels were formulated by the Cervelo triathlon team. They were initially made for triathletes, but then other endurance athletes began using them because of their high carb and calorie content. They are imported from the UK. I encourage you to try them out. You will love them!! This is where I get mine: ZV7 Energy Gel 60ml (24 per box) - Orange

(Click above to read how it all began!)


Yesterday's Dinner:

Grilled cod, steamed broccoli and a steamed sweet potato


Today's Snack before running:

Sunwarrior protein shake and a banana


Today's Breakfast:

6 egg whites with a Hass avocado


Today's Lunch:

Grilled chicken breast with steamed broccoli (olive oil on top)





-------------------------
I am grateful for spending time
with my best friend Andy on Saturday.



Pin It

Friday, February 21, 2014

Chronicles of a Multi-tasking Runner

Happy Friday everyone!

Is anyone doing anything interesting this weekend? I am! My best friend Andy is finally getting married, so I was invited to attend his fiance's bridal shower. How exciting! Besides a little partying and a couple of long runs, my weekend will be relaxing. Wait a minute... I'm a mom now... scratch that. I'm going to have a hectic wonderful, completely hands tied amazing and sleepless  restful weekend.

I never imagined how busy I would be as a mom. A co-worker recently wrote to me, "How does it feel to be home relaxing?" (He was making reference to maternity leave). Relaxing? Yeah right! Sorry to break it to you but being a mom is a 24/7 job. Although rewarding, it's nevertheless a demanding and time consuming commitment. Needless to say, it's been quite the challenge to train while taking care of my son. I vowed a long time ago that nothing would stop me from running and, thanks to my husband, he's been very supportive and has given me the ability of doing what I love most- to train and RUN.

Here's a look at how I prepare before a run:

Before:




Now:

Wake up and get dressed
Wake up the baby
Change baby's diaper
Feed the baby
Burp the baby
Feed the baby
Burp the baby
Change the baby's diaper
Change the baby's clothes
Put the baby to sleep
Make coffee
Eat breakfast
Drink coffee
Go for a run

I am very blessed to be a mother and that's why I value running now more than ever. The pavement has become my dance floor and my running shoes my stilettos. The breeze in my face is like music to my ears and the sun is like a spotlight shining down on me. This is my time to be carefree and express myself as I wish. Somehow, I have managed to intertwine motherhood and running together and it feels oh so gooood!

I wish you all a happy Friday and a wonderful, carefree weekend! Don't forget your dancing shoes ;)


----------------------
I am grateful for the joy
that motherhood and running
give me.
Pin It

Wednesday, February 19, 2014

Unconventional Training for Runners

Happy hump day my friends!

I'm always looking for a better and different way of working out and I recently came across a really cool idea. I'm in the middle of gathering my supplies, but in the meantime, I wanted to share this information with you. 

Have you ever heard of tire pulling? It's that weird exercise that football players do to gain strength in their legs and in their abdomen. 



Well guess what? Runners do this too! According to Marshall Ulrich, this is the best form of sport-specific cross-training that a runner can do. He compares this exercise to a husky pulling a sled. The idea is to train your mid-section and other muscles in your body that running just doesn't target. 

Benefits of tire pulling: 

1. It's low impact. 
2. It makes you walk/run correctly. 
3. It targets other muscles that running does not target. 
4. It works out your abs, upper body and legs. 
5. Running with a tire trains you to run with your mid-section, which is incredibly difficult to do. 
6. It simulates running in hills. 
7. It'll improve your balance, which runners need. 

Items needed:

1. Old tire- 13-15" diameter. 

2. Leather weight belt. Try to get one that is 3-4" wide on the back and with some support/padding. 

3. Nylon cord or rope. The cord should be 1/4 to 3/8" in diameter. You'll need 2 pieces. one about 12" long and another about 8' long. 

4. Stiff bungee cord. It should be hard to expand and 48" long with carabiners on each end. 

5. Screwdriver or drill. You'll need something that is able to get through the weight belt. 

How often should you train with the tire:

- Once a week while you're in training. 

- Or not at all if you feel you have a pulled muscle. 

For instructions on how to assemble the tire drag and how to use it click here


Stay tuned to see me tire pulling!!!!

Happy pulling!!!



Yesterday's Dinner:

Grilled dolphin and steamed broccoli (no butter)


Today's Breakfast:

6 egg whites, a steamed sweet potato, coffee (no creamer or sugar) and 2 pints of H20


Today's Lunch:

4 oz oven-roasted chicken breast with steamed spinach


Workout of the Day:

6 mile run and...


Circuit Training Routine:

Warm up:
50 sit-ups

Circuit 1: Repeat for 15 minutes 

3 pushups
6 burpees
9 jump planks
12 jump squats
sprint 50 yards and then run backwards

Circuit 2: Repeat for 10 minutes

10 bicycles
20 flutter kicks
30 second plank hold
20 supermans


Have you ever performed a tire drag?


-------------------------
I am grateful for flavored coffee.
It makes it easier to drink coffee without sugar. 


Pin It

Monday, February 17, 2014

Product of the Week: Newton Sneakers

Hello everyone and Happy Monday!

I'm hoping most of you enjoyed a day off from work or school since it's President's Day (US). As for me, Myles and I had some fun under the sun in one of Miami's most beautiful parks. 


I know you have heard me mention it before, but the two most important things I wear as a runner are a) my Garmin Forerunner watch and b) NEWTON Racer Distance Neutral Ladies Running Shoe, Teal, US7.5(click here to see shoe).


I love my Newton sneakers for a few reasons. First, they are very comfortable, second, they are lightweight and third, the sole has 4 lug-like actuators that provides an energy return. In other words, the upper sole is slightly elevated to give your stride more energy, but also to correct your running form. 

The Newton shoe takes about a week of getting used to because, like I said before, it forces you to run correctly. This may cause some soreness in your calf muscles, but do not get discouraged by this because you will actually be thankful later. It's important to run with proper form because you don't want to waste energy by stepping incorrectly when you run. Running in a correct manner will make you a better and a more efficient runner. 

I currently have 4 pairs of Newtons. I wear the NEWTON Racer Distance Neutral Ladies Running Shoe, Teal, US7.5 ("Distance" model) when I train on the road and I wear the Newton Mv3 Womens, Yellow/Pink , 10 M US ("Mv3" model; the white ones) when I race short distances. I like to have multiple pair of sneakers to train with because I don't want my feet to get used to only one pair of shoes.  I've been running with the Newton's for a few years now and I will never trade them for anything else. They are my lucky shoes!!



Yesterday's Dinner:

Grilled salmon and steamed broccoli


Today's Breakfast:

6 egg whites made into scrambled eggs and a cup of coffee (no creamer or sugar)


Today's Lunch:

Oven-baked chicken breast and broccoli


Today's Workout:

6 mile run and 

Circuit Training Routine:

Circuit 1:
Pushups x20
Dumbbell upright rows x20
Dumbbell bench press x20
Renegade rows x20 
Repeat 2x

Circuit 2:
Dumbbell curl to press x20
Overhead tricep extensions x20
One-legged hammer curls x20
Close-grip bench press x20
Repeat 2x

Circuit 3:
Dumbbell dead lift x20
Backwards lunge with lateral raise x20
Repeat 2x

Circuit 4:
Shoulder tap plank (1 min)
Side planks (1 min)
Bicycle crunch 
Toe reach
Repeat 1x



What running shoe do you wear? 


-----------------------------
I am grateful to spend time
with my son. 

Pin It

Friday, February 14, 2014

Update: 2 Months after Pregnancy

Hello friends. Happy Valentine's Day to all! 

So, it's February 14th and it's been 2 months and a day since I gave birth. I cannot believe how fast time has passed. Considering how impatient I am, I feel like these two months have completely flown by. Anyway, in today's post I want to share with you some of the things that have changed in the course of these 2 months. 

Well first, Mr. Myles has gone from looking like this: 
Born 21 inches in height and weighed 8.8 lbs

To looking like this:
Now he's 24.5 inches in height and weighs 13.5 lbs


I went from looking like this:
Me at 9 months and weighing 170 lbs


To looking like this:
Now I'm at 145 lbs


I went from running 20 minutes....

To running 90 minutes:
I did my first long run (90 minutes) on Monday

A lot of things have changed and will continue to change. As I've written my blog posts for the last 2 months, I have expressed moments of happiness, but I've also expressed moments of frustrations. Giving birth transformed my body and it also slowed my running down. I was frustrated at times because I felt as if I was starting to train all over again from scratch. This new journey that I am on has taught me the value of patience and trust. I've learned to trust myself and my body and I have also learned that I must be patient in order to see results. 

With that being said, I am continuing to train with the intentions of first, building my strength and second, building my speed back. I have been cross-training with circuit training routines and I am planning on incorporating other unconventional forms of exercises that I will discuss later. I have also been doing the Paleo diet with the intentions of eating clean and losing weight. I invite you to continue following me on this journey to get back into shape and hopefully racing soon. Stay tuned...


Have you ever experienced a total transformation in your life that caused setbacks in your training?

------------------------------
I am grateful for the faith
that my husband and family 
have towards my training and running.






Pin It

Wednesday, February 12, 2014

Wellness Wednesday: 14 Habits That Make You Gain Weight

Hello everyone and happy hump day!

Seeing that a lot of people are starting to get beach ready (holidays are over!), I thought I'd share some interesting habits that make people gain weight. They may not all apply to you, but I'm sure we've all seen ourselves in some of these situations.

Check out these 14 habits that will love to make your waistline bust out!

Habits That Make Us Gain Weight

1. Eating low-fat. Most foods that are low-fat or fat-free are filled with low performing carbs that spike your insulin thus making you feel hungry sooner than later. 

2. Sleeping too little or way too much. These habits may cause your cortisol levels to rise, which make you feel hungrier. 

3. Eating the "free" food at restaurants. Bread, biscuits, chips and salsa anyone? These foods are loaded with additional (and non-nutritious) calories that you don't need. 

4. Drinking sodas. The artificial sweeteners in sodas trigger appetite cues, which make you feel hungry and may cause you to over-eat at meals. 

5. Skipping meals. This slows your metabolism and makes you over-eat at subsequent meals because your body thinks it's starving. 

6. Eating too fast. Research has found that slow eaters tend to get filled faster than fast eaters. 

7. Watching too much television. Research has found that people tend to over-eat when they watch too much TV because they are not occupied doing anything physical. If watching TV is a must for you, then try multi-tasking, such as washing dishes while watching TV in your kitchen.

8. Ordering the combo meal. Instead of ordering your meal as a combo and eating the additional foods that come with the meal, try eating only one thing. For example, if the ribs "value" meal comes with french fries and cole slaw, then only order the ribs with no sides. 

9. Don't face the buffet. If you eat at a buffet-style restaurant, face your back against the buffet. Research has found that when people are able to see the buffet, they are more likely to get up and get more food. 

10. Get a small plate. Instead of grabbing a large plate to serve yourself food, grab a smaller one so that you don't over-fill your plate. Smaller plate, less food!

11. Serving dishes on table. Try not to place serving dishes on the table because you're more likely to eat more if you see the food in front of you.

12. Not drinking enough water. A lot of times people think they are hungry, but they are actually thirsty. Make sure to stay hydrated throughout the day. 

13. Drinking fruity beverages. And I'm not talking about green juice, I'm saying Pina Coladas and daiquiris. These drinks are filled with high fructose corn syrup, which are no bueno for your waistline.

14. Emotional eating. Research has found that people who tend to eat when they are stressed are more likely to gain weight. When you're feeling stressed replace eating with chewing a piece of gum, drinking a glass of water or taking a walk around the block.






Yesterday's Dinner:


Ground turkey lettuce wraps and a side of brussels sprouts with bacon

Today's Breakfast:

Sunwarrior protein shake


Today's Lunch:


Ground turkey and brussels sprouts (leftovers from last night's dinner)

Workout of the Day:

Rest

What's the worse eating habit you have? Mine is definitely eating fast and not drinking enough water. Guilty!!


---------------------
I am grateful for the simple
things in life.
Pin It

Tuesday, February 11, 2014

Tasty Tuesdays: Paleo Almond Flour Pancakes

Hello friends!

Well, you heard how amazing my husband's almond flour pancakes came out over the weekend (click here to read!), so I thought I'd share the recipe with you. The pancakes came out so good that he made an extra batch for Monday's breakfast. On a side note, these aren't buttermilk pancakes, so if you make them and you're slightly disappointed, just remember that anything too good, is probably not that good for you... Food for thought, that's all...

Paleo Almond Flour Pancakes (and gluten free!)
Recipe courtesy of Wellness Mama

Ingredients:
1.5 cups of blanched almond flour (see below link for the one that I used)
Bob's Red Mill Almond Meal/Flour, 16-Ounce Packages (Pack of 4)
3 eggs
1 cup of water

Directions:
1. Mix all of the ingredients in a bowl until it's pourable.
2. Place the batter on a griddle or pan and cook for about 2-3 minutes per side.
3. Optional: Add spices like nutmeg or cinnamon or add fruits like blueberries.




Yesterday's Dinner:

Garden salad (romaine lettuce, cucumbers, onions, tomatoes and olive oil) and grilled organic chicken


Today's Breakfast:

SunWarrior protein shake with 2 bananas, organic acai juice and 1 tbs almond butter (click the below link to see what the Sunwarrior protein is)


Today's Lunch:

Steamed sweet potato, organic grilled chicken (leftovers) and a cup of green juice

Workout of the Day:

1.5 hour run


Have you ever tried almond flour pancakes? Yay or nay?

---------------------
I am grateful for the random
surprises I receive from my friend
pen-pal Melissa.





Pin It

Monday, February 10, 2014

Product of the Week: Perfect Timing!

Hello friends and Happy Monday! 

Hope you all had a fantastic weekend! I had a pretty relaxing one. I enjoyed a couple of long runs, time with the family and friends and my hubs' delicious almond flour pancakes. Actually, the only pain in the butt experience I had this weekend was caused by beloved Garmin watch. Don't get me wrong, I LOVE my watch and I wouldn't trade it for anything in the world.

As a matter of fact, there are two items I wear ALL the time no matter what and that's my Newton sneakers and my Garmin Forerunner 310XT Waterproof Running GPS With USB ANT Stick and Heart Rate Monitor. The Garmin has been extremely reliable for me, but after several years, a few hundred rain showers and thousands of miles, I think it's beginning to kick the bucket. That's expected of course, which is why I will be buying one very soon. Even though there's other running watches out there, I favor this one because it's been durable and consistent. Why fix what's not broken (figuratively speaking- lol)?

There's absolutely no way I could run without that watch. It calculates my average pace, the distance I have traveled and speed, calories burned, heart rate and the amount of time that has lapsed since I started the run. It also has a GPS system which serves as a map in case I get lost in a foreign city. It also has a "History" button that saves all of your previous runs so that you can track your running progress and it allows you to transfer the data to your computer for analysis. The watch has other features that could be used for other non-running athletes, such as bikers and swimmers (it's waterproof!).

The Garmin Forerunner 310XT Waterproof Running GPS With USB ANT Stick and Heart Rate Monitor is my favorite product of the week. Do you run with a Garmin watch? Do you like it? 







Breakfast:

Almond flour pancakes (leftovers from yesterday)


Lunch:

Organic ground beef patties with a steamed sweet potato

Workout of the Day:

1 hour run


What's your favorite running watch?

-----------------------------------
I am grateful for almond flour. I 
could eat healthy non-starchy pancakes because of it.

Pin It

Friday, February 7, 2014

A Runner's Aphrodisiac

Hello friends and TGIF!!

As I was running today, I began thinking of my post-run recovery food and all I could think about were fruits and protein. The humid and warm weather made me crave something cold, icy and fruity. I suddenly began thinking of a cold and icy coconut running through my lips and a thick and savory smoothie going down my throat. As these pleasurable thoughts ran through my mind, I knew that a fresh bowl of fruits and a smoothie were my post-long run aphrodisiac. 

Aphrodisiac: something such as, a food, drink or drug, that causes sexual arousal. Something that excites. 



So what should we really eat after a long and strenuous run? According to US News, runners should replenish their muscles with a good amount of carbs and proteins after a long run. These nutrients are necessary in order for your muscles to recover quickly and in an efficient manner. They also suggest that you should eat a 4:1 ratio of carbs versus proteins. 

Here's a list of lean proteins that are ideal to consume after a run:

1. Chicken breast
2. Salmon
3. Lean beef
4. Turkey breast
5. Low fat cottage cheese
6. Fat free Greek yogurt
7. Eggs

Meal ideas after a long run:

1. Quinoa salad
2. Turkey or chicken sandwich on whole wheat bread
3. Whole wheat pasta or rice with lean meat
4. Salad with lean meat or fish
5. Scrambled eggs or an omelet with whole wheat toast
6. Whole wheat toast with avocado and turkey slices

Quick snacks after a long run (in case you can't prepare a meal right away):

1. Chocolate milk
2. Protein shake
3. Greek yogurt
4. Banana or apple with almond butter
5. Hummus and carrots

And this is what I ended up eating after my hour long run:
Zico coconut water, bowl of fruits (apples, pears, oranges and kiwi), scrambled eggs with tomatoes and avocado


Yesterday's Dinner:

Grilled salmon and mushrooms and steamed sweet potato

Today's Breakfast:

See above

Today's Lunch:

Haven't gotten there yet =)


Workout of the Day:

1 hour run


What's your favorite post-run food?

------------------------------
I am grateful for delicious
post-run foods that heal the
body from strenuous activities. 






Pin It

Thursday, February 6, 2014

HIIT & Run

Hello everyone! 

Today I want to share a killer high intensity interval training (HIIT) workout that I put together. As you guys know, I've started training again, so I'm incorporating circuit training routines to gain strength, endurance and agility. 

Because of the intensity of this routine you can expect to burn a bunch of calories, as well as, a residual burn for the next 24 hours. Residual burn is also known as the afterburn you experience hours after you have exercised. Researchers aren't exactly sure why this occurs, but they have suggested that when people exercise at their VO2 max, the body starts using more fat and less carbs, which increases one's metabolism. Check it out...

HIIT Routine:

Warm up:
Deep squat 20 sec
Alternating standing toe touch kick 20 sec
High knees 20 sec
Butt kicks 20 sec
Jumping jacks 60 sec

Circuit 1 (2x):
High knees 1 min
Jumping jacks 1 min
Jump rope 2 min

Circuit 2 (2x):
Pulse jump squat 1 min
Jumping jacks 1 min
Jump rope 2 min

Circuit 3 (2x):
Lateral jumps 1 min
Jumping jacks 1 min
Jump rope 2 min

Circuit 4 (2x):
Jumping lunges 1 min
Jumping jacks 1 min
Jump rope 2 min

**The Special Circuit** Circuit 5:
Wall jump 2 min
10 sec rest
Alternating side lunges 2 min
10 sec rest
Shoulder bridges 2 min
10 sec rest
Straight leg deadlift 2 min

After the HIIT workout, Run for an hour.




Yesterday's Dinner:

Grilled chicken breast, steamed sweet potato and kale salad (kale, tomatoes, avocado, cucumbers and olive oil with vinegar)


Today's Breakfast:

Sunwarrior protein shake


Today's Lunch:

Ok, so this is not exactly Paleo or the most nutritious meal, but I was on the go and it's all I had =/


What do you think of this HIIT workout?

--------------------------------
I am grateful to be spending 
the day with my friend Alyssa.







Pin It

Wednesday, February 5, 2014

If they can do it, so can I!

Hello y'all and happy hump day!

I was reading an interesting article about 10 amazing women who excelled in their running careers after giving birth to their children. This captivated me because a) I have a strong desire to become a better and faster runner (and to be honest, I'm looking for some serious motivation!) and b) I now realize how difficult it is to get back into the game. This is not to say that it's impossible, but it's not going to be easy. 

Take runner #1 for example, Fanny Blankers-Koen, she won a series of medals at the 1948 Olympics after having 2 kids at the age of 30. Take runner # 2 Paula Radcliffe (one of my fav marathoners), she won the New York City Marathon in 2007 ten months after giving birth to her daughter. And then there's runner # 3 Svetlana Masterkova, who claimed a world record in the 1000m sprints just a year after giving birth (and she hadn't raced in 3 years prior to that!).

These women have proven that determination can take a person a long way. Despite being pregnant and getting out of shape, they were determined to come back stronger than ever. My friends, they are no more special than you and I. We all have it in us to get in shape and run the best race of our lives. I know it's difficult to get out of a slump (been there and done that), but with just a little bit of motivation and a strong and positive mindset, you too can do it. 

Here are 6 tips to get you back running after pregnancy: 

1. Don't expect immediate results. This one is a bubble-burster, I know! But it's certainly true. Remember, your body went through a serious transformation for 9 months so it needs some time to get back to its old self. Be patient and consistent with your training and you'll be back to yourself in no time. 

2. It's ok to get some help. I know we want to be super moms, but we can't do it alone. It's important to come up with a child care plan, so you can get your run in. If this is not practical for you, then read # 3. 

3. Get a running stroller. This is a great way to get your run in and still be with your child. There are many great running strollers out there, just choose the one that best suits you and your baby. 

4. Stay hydrated and eat healthy. Since you're getting back into shape and perhaps breast feeding, it's important that you drink a lot of water and eat enough calories throughout the day. Many breast feeding mommies lose an additional 500 calories a day from breast feeding. 

5. Follow a training plan. A training plan will help you stay focused and motivated to run. Just remember to start off gradually so that you don't injure yourself. 

6. You need to run. Many women feel a sense of guilt (me included!) because they want to take the time to exercise, but just remember the benefits that running offers. It keeps me completely sane and I told my husband that I NEEDED it to survive! It actually makes me a better mom because my mood totally changes after I go on my runs :) 

I hope these tips will help you get back into running and exercising. If you ever feel discouraged to get back into running, just remember how amazing you will feel about yourself after doing it. 






Yesterday's Dinner: 


Grilled chicken breast and steamed broccoli


Today's Breakfast: 


Scrambled eggs, avocado and a fruit bowl (banana, kiwi and papaya)


Today's Lunch: 


Grilled salmon and grilled asparagus


Workout of the Day:

Circuit Training Routine:
Circuit 1 (2x)
Squat with shoulder press 20
Lunge with bicep curl 10R 10L
Tricep kickbacks on 1 leg 10R 10L
Side squat walk 10R 10L

Cardio Circuit 1
Jump rope 1 min
Side to side leaps 1 min
Star jumps 1 min
Mountain climbers 1 min

Circuit 2 (2x)
Pushups 12
Plank rows 10R 10L
Donkey kicks 15R 15L
Leg lowers on back 15

Circuit 3 (2x)
Front/side shoulder raises 20
Bent over fly 20
Side lunge with torso twist 10R 10L

Cardio Circuit 2
High knees 50 yards
Butt kicks 50 yards
Karaoke 50 yards on R and 50 yards on L
Walking lunges 50 yards

And then,

45 min run

Have you ever been in a running slump and how did you get out of it? 


------------------------
I am grateful for all the influential
female runners who give me the motivation
I need to continue to run and do my best.



Pin It

Monday, February 3, 2014

Product of the Week: Resist This!

Hello friends and Happy Next Day After the Super Bowl!!

I'm thinking that most of you had a fantabulous weekend and celebrated Super Bowl Sunday by eating veggies and drinking green juice- NOT! Well, I do hope you all had a fantastic weekend. 

If you read my posts lasts week, you might have noticed that I began running again since I gave birth in December. I'm working extra hard because a) I need to get desperately into shape and b) I would like to start racing A.S.A.P! Besides running everyday, I have started to incorporate some circuit training routines into my workouts. Circuit training helps to develop muscle tone and strength and it also helps with endurance and power. I'm only doing the routines twice a week because I don't want to be too sore to run. See my circuit training routines from last week here and here

Anyway, I realized two things last week: a) It's very expensive to have a gym membership to workout and have a running coach at the same time and b) I can totally workout on my own, but I need some essential tools to do that. 

So here are my solutions: a) Don't get a gym membership and b) Get the proper tools to workout. Most circuit exercises only require your own body weight, but at some point, you need to amp up your training by incorporating some resistance exercises. I began doing some research on resistance training and found that resistance bands are probably the cheapest and most efficient way to go. Check these out: ProSource 48-Inch Premium Latex Resistance Exercise Band Set (Set of Five).



Here are a few reasons why resistance bands are useful and beneficial:

1. They're cheap. You can get a complete workout with these bands and they are very inexpensive. 

2. They're lightweight. This means that you don't need weights because the bands will provide the resistance necessary to get a good workout. 

3. They will give you a full body workout. Although the bands may seem easy to use (and they are), don't be fooled by the challenge that they will provide. You can literally sculpt your body with these bands!

4. Safe to use. The bands first came out as a rehab tool for injured people, which means that anyone can use them. 



Yesterday's Dinner:

Stone crab 


Today's Breakfast:

Eggs over medium (cooked without oil), turkey bacon (cooked in its own fat), avocado and half of an orange


Today's Lunch:

Grilled bison, steamed sweet potato and grilled sweet plantains


Workout of the Day:
45 minute run


Have you ever worked out with resistance bands?


---------------------------------
I am grateful for the efficiency
of a barbecue. 

Pin It