Run Find Your Happy Pace

finding my happy pace in running and life

Are you Moving Forward…in Reverse? Part 1

Moving forward in reverse?  What in the world?!  Let me explain.  I’m talking about working your butt off and not seeing results.  Talk about frustrating!!!!  Why is it happening?  Most than likely three words…your, eating, habits.  (and mine too!)

Although I have been active most of my life, in the past 4+ years I have really made daily exercise a priority.  I plan my runs, my workouts, my training.  I figure out when is the best time “get er done” as to not interfere too much with family time.  I sometimes run in the heat or the cold of the day because that is just when it fits in.  Some days I get up a little earlier to do HIIT, and when all else fails I just make sure everyone knows it’s “Mom’s time” and they need to keep themselves occupied for a while…or join in.

However one thing I have failed to take seriously enough has been my eating habits.  I hate the word “diet”  and in this case I don’t mean diet as in counting calories, etc.  I’m talking about eating healthy.  Being part of both Fit Approach as a Sweat Pink Ambassador and Girls Gone Sporty as an Ambassador has really opened up my eyes to the importance of eating well.  It’s not like I never thought about it, it’s just that I never made any serious effort.

One of the biggest advantages of eating well….results.  You can run, sweat, lift, HITT etc but it’s true what they say:

  • Healthy bodies are made in the kitchen
  • killer abs … 30% gym 70% diet
  • and my favorite…”You can’t outrun a bad diet.”  

True, true and true.  In other words:

pointless

You’ll still move forward to a point. but if you are results driven, as in inches and pounds,  you HAVE to include a healthy diet.

So when I started my HIIT program about 2 months ago, I also started to take a much more serious look at my eating habits.  I had been kind of here, nor there on my diet.  I mean I didn’t eat bad all the time, but I also didn’t go out of my way to eat “healthy” every meal.  I am making a lot more effort now, but it’s NOT always easy.  (cause you know I loves me some cupcakes and apparently Smore’s because I downed a few of those this weekend)

I find it WAY easier to plan to exercise than to plan to eat well.  It’s definitely still a work in progress, but I am seeing results in how my body looks.  My next step is to try meal prepping for the week, but for now this is what I am doing:

  • I try to include lean protein and veggies at EVERY meal.
  • I drink water all day and when I am out I choose unsweet tea or water (lucky for me I am not a soda fan so no biggie here)
  • I include healthy fats sometimes refered to as MUFAs (monounsaturated fatty acid) found in things like nuts and seeds, oils, olives, and dark chocolate.  Avocado is also a great one, but I am allergic 🙁  so sad as its an allergy I developed just last year, bummer
  • I limit my sweets…but I do eat dark chocolate IN MODERATION
  • for snacks I switched to things like greek yogurt, fruit and homemade trail mix
  • I eat a meal or snack every 4 hours max, but usually more like every 3, throughout the day

I also love these two ideas about what kind of food you should choose…”If it didn’t grow out of the ground or have a mother (sorry to my strict vegetarian friends and husband)…don’t eat it”  and “If you can’t pronounce the ingredients than why on earth would you want to put it in your body?

Am I 100% perfect with my eating habits….um NO?!  But I have made a much more concerted effort to be more careful about what, how much and when I eat.  Cause girl I am NOT going to turn a cupcake down all the time 😉  I’m sticking to the 80 – 20 rule of eating well 80% of the time.

But in the meantime I have found a few things I love:

I make my own trail mix.  I find store bought usually has extra stuff that I don’t like

Runfyhp Trail Mix – split into portion controlled sizes of 1/4 cup so I can take it on the go 🙂

  • all natural whole almonds (unsalted)
  • sunflower seed kernels (unsalted)
  • dark chocolate chips
  • and sometimes craisins (limited amount, but I like the little extra sweet)

Runfyhp Easy Post Workout Smoothie

smoothies help me get some extra protein each day 

IMAG4836

  • 8 oz almond milk
  • frozen strawberries (about a cup)
  • scoop of protein powder ( I love Raw Protein from Garden of Life)
  • 1 tablespoon all natural peanut butter
  • 1/2 cup plain greek yogurt  (I like Chobani)
  • 1/2 tablespoon flax seed powder
  • 1 teaspoon cocoa powder
  • 1/2 to 1 cup of organic spinach

Coming soon…some healthy and easy “switches” to add to your diet

thanks to my Sweat Pink Ambassador friends!

14 Comments »

Sunday’s PINK RIBBON “Inspiration for Your Perspiration” and Giveaway 10/21/2012

This is going to be a little different from my usual “Inspiration for Your Perspiration” blog.  But it’s that important….let’s talk about BREAST CANCER.

I found this great audio link at “Revive our Hearts” It’s the story of Margaret Ashmore, a breast cancer survivor (along with breast cancer surgeon, Dr. Sally Knox) and how God used this dreaded disease to transform her life and draw her close to His heart.

It’s October and besides being one of my very favorite months of the year cool weather, beautiful colors and of course Halloween (yes I do still dress up EVERY year) it’s also Breast Cancer Awareness Month.   Both my mother and my aunt (my mother’s sister) are breast cancer survivors.  That puts me at a higher risk.  But I have also taken precautions to help put the odds in my favor and reduce my risk here are a few:

  • limit alcohol   – check
  • control your weight  – check
  • get plenty of exercise  – check 😉
  • breast feed – check, check, check (thanks kids)
  • eat the “right” kinds of fats – check   (you know I love my MUFAS)

You can read more information on these and other behaviors to stack the odds in your favor at these two great links…..  Everyday Health (Dr. Oz’s 10 tips) and The Mayo Clinic site (click to visit)

So to help spread the word I am giving away not 1, not 2 but 3 sets (2 pins each) of Pink Ribbons Pins.  I had to pick these up when I saw them.  It’s a keep one, share one set.  The winners can keep one and give one to their best friend, sister, co-worker or total stranger!  Love it!

TO ENTER please see the upper right hand side of my blog.

The Breast Cancer Awareness Pin Set Giveaway.  

*********  Click on  “a rafflecopter giveaway”  *******

You will be transferred to Rafflecoppter where you can earn up to 7 chances to win!

(I am new to rafflecopter so bear with me, thanks)

Want more information about Breast Cancer or how you can help support the fight?

Visit these great sites:

 National Breast Cancer Foundation, Inc.

Breast Cancer Awareness.com 

Feel Your Boobies  

Save the Ta-tas

The Breast Cancer Site    *

*(you can visit this site daily and click for FREE to help fund mammograms for women in need)

Susan G Komen for a cure  (find a 5k race in your area)

3 Comments »

I Did it!! My Jillian Michaels 90 (well 97) Day Body Revolution Review

I finished all 90 (well 97 for me because I redid a week) days of Jillian Michaels 90 Day Body Revolution!!  If you are new to my blog the reason I did 97 days was because I re-did a week after I had my wisdom teeth out.  Wanted to give it my all for that week.  So 97 days later here I am and I am very proud of myself.

Now I admit I didn’t pick this program to lose a ton of weight. Actually the most important reason I  chose these workouts was as a compliment to my running.  You see after a 5 half marathons I finally figured out it was probably a good idea to add in cross training.  In fact it was a really, really good idea.  I needed a stronger core and a stronger boody ;).  Now that I have them I have seen a significant drop in how sore I am after long runs.  I used to get up the morning after a long run feeling like I was about 90.  Extremely sore  hips and bad PF in my right foot.  I would seriously wake up and think… “man getting out of bed is soooo not going to be pleasant”, and it wasn’t.  It’s MUCH better now, so that right there was worth all the sweat of the last 97 days.

 ***As a side note I also practice Chirunning and do Yoga at least once a week and all have contributed to less aches and pains. ***

Here is a basic breakdown of MY 97 days:

-There are 2 types of DVD’s in the program.  Workouts (cross training) and Cardio.  You have 4 days of workouts (cross-training) per week (M, T, Thur, F) and 2 days of a cardio DVD (Wed, Sat).  I did do the cardio a few times but only if it fell on days I didn’t run.  I have been running on average 4 days/week along with the workout dvds throughout the 97 days.  (I am training for a Half Marathon.)  So I was doing cardio 4-5 days a week.

-The workout DVDs change every two weeks.  Example: you do workouts #1 and #2 for the first two weeks and then switch to #3 and #4 for the next two weeks, etc.  There are #12 workout dvds in all.  This was probably my favorite part of the program because you never really get bored.

-Every two weeks the workouts become more challenging.  It’s Jillian Michaels so that is no joke, nuff said.

-Jillian also works your core without a ton of sit-up type moves.  AWESOME because I really dislike sit-ups.

-These were my first experiences with JM workouts.  I have to admit I never watched Biggest Loser (no I don’t live under a rock) but YES I did know who she was, lol.

Questions:

Did I change my diet?  A little I use the basics of the Flat Belly Diet, which relies a lot on MUFA’s being included in every meal.  I also try to eat pretty healthy overall.  

Did I “cheat”?  Umm yeah…a few cupcakes! 🙂  I love Jillian’s 80/20 rule…eat right 80% of the time.  Plus dark chocolate is a MUFA, and you just can’t beat that.

Have I lost both weight and inches?  Yes and no.  I lost about 9 lbs but more importantly I have definitely traded weight for muscle. So some inches actually increased like in my arms.  I actually like the new arms a lot. (I have skinny arms and legs thus the nickname skeletor.  Not the worst reason for a nickname I know.)  I also now need to wear a belt with most of my shorts and pants.  🙂  Goodbye muffin top, or in my case cupcake top, and hello abs.

So my opinion is …..LOVED IT!!  I really liked Jillian’s style and I feel much stronger and more fit.

The 97 days actually ended at a perfect time.  This upcoming week is a taper week before my Half Marathon.  I hope all this hard work will pay off there too.

My only problem now?  Where do I go from here?  I am thinking JM 30 day shred…my hubby says Insanity.  I think he’s insane 😉  Do you have any workout programs you have enjoyed?  I would love to hear some suggestions.

38 Comments »

Cupcakes? Jillian Michaels 90 Day Body Revolution Update and Tips on Getting that Run in.

Jillian Michaels 90 day Revolution Week #  9

Officially in in the books.  This week I moved up to workouts #9 and #10.  Not as bad as I had anticipated, could this mean I am getting stronger?!  Why yes, yes I think it does 🙂

Workout #10 did bring in a new element, jump training.  I am cool with it as long as I keep my knees soft during landings.  Today (Friday) I decided to only do workout #10 and not also.  Why?

1)   I have a long run planned for tommorw and the schedule said 3 miles or XT for today.  I chose to XT.

2)  I wanted to give it my all because after running on Tuesday I didn’t feel I had done the workout justice.

Measurements are still spot on :).  Weight holding steady.  I think I will take another picture update so I can see the changes for myself.  This is a great idea, although I know a lot of us gringe at the thought.  However it can be hard to judge progress because you see yourself everyday.  And pictures don’t lie.  I have also been continuing to include MUFA’s in my diet.  (For more info on MUFA’s check out the Flat Belly Diet and Cookbook.) and incorporating more fresh and natural ingredients.

RNR

I got back on track this week and decided to start getting up earlier and out the door no later than 6 – 6:30 AM.  The weather has been so hot and dreadfully humid this summer getting up earlier this week has helped.  We also had a few days with highs only in the eighties this week which made for cooler”ish” (probably not a real word, lol) mornings.  A couple of other runners I passed also agreed that we actually felt a slight twinge of cool that early.  Nice.  Now don’t get me wrong getting up at 5:30 – 5:45ish was not easy or fun.  The bed has a seriously strong “stay / relax” pull in the morning.  I force myself up because I know once I am up and dressed I am fine, its just that whole getting up thing that’s the problem!

So here are some of my tips on getting that run:

1)  Set the alarm and don’t have it right next to your bed.  This forces you out of bed.  Once your up your less likely to crawl back under the covers.

2) Get up earlier (not always easy believe me I know)  Hopefully this will also mean a more comfortable run temperature wise.  Get it in before the crazinees of life and kids begin if you can.

3)  Lay out your clothes the night before.  I have even read of people sleeping in their running clothes.  I personally can’t sleep in my jogging bra.  TMI?  😉

4)  Set out your supplies the night before (for longer runs or hotter ones)  Hydration belt out, bottles filled and in the fridge ready to go.  GU/beans etc.  all stashed in your belt.

5)  A quick snack.  If you need one (I do) have a quick snack ready to go.  The jury is still out on if eating before a run is necessary, I just know for me it is.  I say go with what works for you personally.  Something easy bread and peanut butter works for me.

Do have any tips on getting that run in?  Feel free to share!

Cupcakes….Can’t forget about Cupcakes

In case you haven’t heard I am co-hosting my first Virtual Run along with my buddy at Running in Sanity.  The Great Cupcake Race 5k / 10k  benefiting Team in Training (TNT).  We are very excited that in less than a week we already have 26 runners signed up and ready to go.  Runner Decals (love them! They are the ones who provided us with the Peace Runner Girls giveaway) has also generously donated 20 “I Run for Cupcakes” decals.  Winners will be chosen at random.

We would love to have you join us.  Click on the link for more information.  

“The Great Cupcake Race”

Can’t run the virtual but still want to help?  You can get just the “Will Run For Cupcakes” Bondi Band for just $8. click on the race link above.

Thanks everyone have a great day.  Sweat Pink & Run Find your Happy Pace!

No Comments »

Jillian Michaels Week #8 and RnR Training Interrupted

It’s been another busy week at RFYHP.  My oldest is away at boy scout camp and my girlie-girl is at day camp.  So its been me and Mr. Cutsie-Face.  I also had to have 2 teeth pulled this week.  (was supposed to be one or two Wisdom teeth but it didn’t work out that way and ended being a little more involved)  I am fine but it did effect this weeks workout schedule.  Due to that I have had a NO RUNNING week so far.  I hope maybe to get one in on Saturday.  Also been having car issues, but that could be a whole nother post so I am not going to go there.  I am going with the following mantra:

JM update

On a bright note I was able to do all 4 days of workouts. On the other hand, no cardio.  Even the cardio mixed into the workouts caused throbbing where my gums are healing, not pleasant.  So I did not do the cardio DVD and took it easy during the cardio intervals on the other workouts. Therefore I think I am going to repeat this week which will make it Jillian Michaels 97 day Body Revolution for me.  That’s ok.  I really want to do them to the best of my ability, not just skirt along.  I think Jillian would agree insist.

I am down 2 pounds but I am sure a lot of that has to do with living on protein shakes, yogurt and refried beans for a few days.  NO not mixed together!!  Ewww 😉

RnR

Unfortunately this ended up as a no run week for me.  As much as I didn’t want to take a whole week off I knew it would be better in the long run.  I still have over a month to prepare for my next half marathon and I would rather take the time off now or possibly be forced into it later and for longer.  Infections and dry sockets are not in my plans, no thank you.

In the meantime I have been entertaining myself reading Jillian Michaels Master your Metabolism and The Flat Belly Diet Family Cookbook , these are links to amazon, but I got them both on Ebay for cheap ;).  Still trying different healthy food options, learning about MUFA’s and loving the Fooducate  app on my phone.  You can click on any of those links to find out more for yourself.

So onward and upward, or repeat (JM week #8) and get moving (running) is on the schedule for next week.

1 Comment »