Feeling Sluggish

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Well, it’s been a rough week with all this heat. When the heat waves first started rolling in, I was all eager to prove that it wouldn’t hold me back whatsoever from my running goals. And it didn’t. Two months later however, I’m exhausted from the heat. It’s so humid I can hardly breathe and I’m wet from just walking from my office to my car.
Disgusting.

Anyways, all that to say that I’ve been sluggish lately!

Make a long playlist to stay motivated to keep running!

Last night, however, my husband walked for about 3 miles on the boardwalk and got stuck out in the rain! It got me back in the groove and (thankfully it’s cooled down a wee bit to 79F @ 6am!) I struck out for a little run this morning! It was just under 4 miles, but it felt great to actually get a run in, not a run/ i.can’t.breathe.so.I.must.walk/run.

For those readers who are trying to stalk me by trying to figure out where I run, don’t worry about it. I carry my mace (sold on Amazon for $5.00!), and on a morning like today, there was about 8 cop cars that drove by me. Don’t ask why there are so many cop cars every morning that I run, but there are. Perhaps it’s because I’m on hospital lane? Hmm… either way, it does a lot to make me feel safe. Even though I actually day-dream about the opportunity to use my mace! (does that make me a bad person?)

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Foodie Friday: Oatmeal Peanut Butter Protein Bars

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While it’s easy to just say, “I’m going to eat healthier” and throw more veggies in my diet, it’s a lot more challenging to actually bake good stuff. The most recent recipe I tried (as in 9pm last night) was these Oatmeal Peanut Butter Protein Bars.
Now, as a lover of smooth chocolate, and lovely rich food, these are not your regular oatmeal bars, I can taste the protein but they are actually really good! The only protein bar I really eat is Cliff bars, so this is a cheaper option, and I’m able to control all of my ingredients.

Yesterday I was listening to the radio and the DJ was talking about what’s really in hot dogs. Pig and chicken carcasses. And then she said, “I’m sorry to all those people that I just ruined eating hot dogs for” and I responded, “you’re saving lives! Who in their right mind would want to eat that crap!” Then I realized I’m alone and she can’t hear me. How embarrassing.
I can’t stress enough how important healthy food is, and I’m very adamant about knowing whats IN my food (yes, I’m that girl in the grocery store that reads every label. One time I guy walked by and said, “that’s not going to make you fat… just eat it”. *shut up*) hah.

Anyways! Try them- they are really great 🙂

Oatmeal Peanut Butter Protein Bars

  • 2 cups Uncooked Old Fashioned/Quick Oats
  • 1/2 cup Natural Peanut Butter
  • 3 Scoops Protein Powder (I used Whey Vanilla)
  • 4 tbls Milled Flax Seed
  • 1/2 cup water

I warmed up my PB in the microwave for a few seconds to get it loose but other than that just combine everything in a bowl and mix well.

Then press it into a baking pan or other square dish and put in the fridge or freezer for about a half hour.  You can put a little water on your fingers before pressing so it doesn’t stick to you.  Take the pan out of the freezer, cut the mixture into 8 or more bars, and wrap each individually or put in snack bags.  Done!

I’m leaving mine in the freezer since they were still a little sticky but the fridge is fine as well.

Next time I may add some dried fruit or chocolate chips to change it up some.

This recipe makes about 6-8 bars

192 Cal | 16g Carbs| 8g Fat| 15g Protein| 3g Fiber

Weekend Recap!

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I had the most wonderful weekend ever with my favorite ladies! We went camping (yea, we’re tough), built all our own fires with damp wood and without lighter fluid (except for the last fire and even our kindling was wet!), and went on an amazing hike.

The picture of our feet was on the top of one of the Blue Ridge Mountains last Saturday, about a 1.7m hike up from the parking lot. Since we hiked from our camp site, it was about 5.5 miles round trip. Since it wasn’t a super loooong hike, my friend and I went for a little run up the mountain… I’m guessing it was about a 4 mile run total. Either way, I’m really sore!
Camping with a bunch of girls was such an amazing experience, as we were all out their to prove to our men that we would survive, not starve, and actually sleep well. I can’t speak for the rest of the girls, but I did all three. Quite well. And even got a “I’m proud of you” out of my man for our awesome camping abilities!
Of course, we all missed our guys on the trip and talked non-stop about them… whether married, engaged, or dating.

The second picture is our feet when we had an accidental detour to Colonial Williamsburg as we were looking for a bathroom pit-stop. Of course, none of us complained and bought sandwich at the Cheese Shoppe!

Back to fitness… it was really great to switch up the running and biking and enjoy some hiking. It took us awhile to hike the trail, and I can definitely feel it in my legs today! Tonight I’m going to bike and spend some time in the weight room trying to strengthen my core doing the V-sit and planks… any other ideas to help me strengthen my core?

Breaking a Sweat Without Breaking the Bank

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In this fun beach town, it can be expensive to work out in the gyms in Virginia Beach. But there are multiple ways to do your workouts without breaking the bank! A number of stores and studios are now offering free classes which will have you working up a sweat:

Monday:

Bay Swim: 2865 Lynnhaven Drive. Final Kick: 5:30 pm

Tuesday:

Run Track: 2865 Lynnhaven Drive. Final Kick: 5:30 pm

Wednesday:

Run Club: 616 Virginia Beach Boulevard. Lululemon: 6:30 pm

Bay Swim: 2865 Lynnhaven Drive. Final Kick: 5:30 pm

Thursday:

Run Tempo: 2865 Lynnhaven Drive. Final Kick: 5:30 pm

Saturday:

Run Club: 2865 Lynnhaven Drive. Final Kick: 6:30 pm

Yoga: 616 Virginia Beach Boulevard. Lululemon: 9:30-10:30 am

 

Do you have a complimentary workout I missed? Share it in the comments!

I’m going to keep updating this post to reflect any new workouts I find!

Motivated to Run

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I had a question from one of my friends on Facebook, and thought I’d tackle it on here!  One of my friends Ashley asked:

How do you stay motivated to run? It seems like I am always starting, run for a few weeks and then I stop.

We are all motivated to run for different reasons. Some of us run to clear our minds or get out of the house and others run to lose weight or other athletic reasons. Many enter races in order to have events to train for, and others are motivated to simply run daily. I can’t tell you how to be motivated or how to fit it in because I don’t know all the details of your life, but I can let you know what works for me.

I love entering races with people. I have a few friends who are runners and they inspire me to keep training, and to get those long runs that must be completed on the weekends. Sometimes we even go out together to make sure we get the 10 miler run done in order to prepare for a race. It’s easy for me to get the long runs in, but a 2 hour run on Saturday with homework crushing me isn’t always the most motivating. So entering races with friends keeps me on track!

My whole life is written out in my planner. I’m not a control freak as much as I can’t remember when and where I’m supposed to be, what’s due, and when I’m supposed to go grocery shopping. So I write in my runs, my mileage, and treat it like everything else in my planner. Mandatory. When I finish, I enter them into my Runkeeper App, and track my total mileage for the month. I’ve been averaging 50 miles of running/month since February, which is great for me! Finally, I celebrate all the small successes and take pride in my runs.

As much as I like running with people, it’s hard for me to match their pace, so I usually run alone. I still go to running groups, and still meet up with my girlfriends, but we usually end up splitting up so we can all meet our running goals. It depends how you like to run, but sharing my running goals with a running community has been the best motivator of all!

I also thought I’d share some of my blogger friends blogs I stalk, since they’ve really motivated me to run: Running in Heels, My Pinky Toes, and of course LuluLemon.

If you have questions for me, feel free to put them in the comments section or post them on my Facebook wall. I’d love to do some research and respond in a blog!

Get Back At It

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It can be especially challenging during the summer months to keep a regular exercise routine, and my excuses vary from being on vacation, the overwhelming heat, to too much BBQ last night to get up and get an early run in before work.
But when the break from running is more than a day or two, and grows to weeks or even months, it’s hard to get back in the rhythm.
Here’s how to approach those first runs, no matter how long you’ve been away to avoid injury.

The break -> a week or two
On your first couple runs back in the groove, just take it 2 or 3 minutes slower than usual and run about half of your usual distance. Also include walk breaks.

The break -> about a month
Alternate your workout days with a walking/running routine. On Monday run 15 min and using a ratio of 60 seconds running, 30 seconds walking. Tuesday: Walk 30 minutes. Wednesday run 20 min sing a ratio of 60 seconds running, 30 seconds walking. Use Thursday as a rest day, and Friday repeat Wednesdays workout. Saturday: walk 30 min. Sunday run 25-30 minutes using a ratio of 40 seconds running, 20 seconds walking.

The break -> 60 days or more
It’ll probably take about a month to get back on track. Follow the routine for week one listed above, and on week two run 30 minutes three times a week using a ratio of 40 seconds running/20 seconds walking. For week three use the same running routine, 25 seconds running/35 seconds walking. On week four, go back to week two’s plan, running three times using a ratio of 40 seconds running/20 seconds walking.

If you’ve taken a break from running, I Hope these tips were helpful!

 

Source: Running World, “Back on Your Feet” August 2012 edition.

 

Swim | Bike | Run … and hydrating.

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Don’t tell anyone… But I’ve starting biking. I have a super sweet bike, and in our super tiny cramped apartment, we have no room for it except leaning up against my bed. Our room looks great.
So after having it leaning against my bed for 3 months, my school/work load kind of let up, and I introduced her to the world! Lately I’ve been biking the 3 miles to the beach, running about 5 miles on the sand, and jumping in the ocean for a swim for about 20 minutes. After I bike back, this whole exertion has taken about 2 hours!

People tease me that I should do a triathlon. Nope. I’d rather keep all of my miles in the single digits when doing all three 🙂 (maybe I could be convinced to do a mini-mini-mini triathlon? We’ll see!)

Basically, being near the water is what I’ve been doing in order to ‘keep cool’ while working out this summer. Another important aspect of healthy summer working out is keeping hydrated. I know, everyone keeps talking about our water intake, but what’s some tips on making sure you have enough?

In this heat, it’s important to keep the hydration up… water is vital to our athletic performance and health. Before a long run, a race, or a training workout, drink plenty of fluids. The day before an event, drink extra water and monitor the color of your urine. The goal is pale yellow, not clear.

The morning of the event, drink 2 cups (8 oz.) of fluid two hours beforehand. This gives your kidneys enough time to process the liquids, giving you sufficient time to empty your bladder before the start of your event.

These tips should help out in keeping you hydrated in this extra-hot summer, and will definitely help with post-race throwing up and other problems.

Source: How to Hydrate Before, During, and After a Workout