Tag Archives: goal
I know you are expecting to see a normal gym bag list. Don’t forget your shorts, t-shirt, bag, towel etc. Well this is a much more important list. If you forget a couple of these things then you might as well go home! In fact if you have all 5 of these things and no gym clothes….work out in your work clothes! Let’s get started,
The other day I was lucky enough to come across this amazing program being offered by Under Armour! There are two reasons why it is amazing. The first is that it gives the winning school a $100,000 worth of gear for their sports teams!!! The second is that it is for CANADIAN Schools!!!! That’s right Canada, it is just for us. How often have you seen a great contest and you start to read the rules, and then somewhere near the bottom you see “only open to residents of the United States”? I stopped looking at contests lol. Well this one you can look at and if you are in high school or you teach in a high school, or you love your old high school, make people aware and give this a shot.
This is one of the reasons that I love the Health and Fitness industry and I love blogging and dealing with people. Because it was just from connecting with others in the industry that I found out about this. People in our industry really want to help others and we have a passion for helping youth. That is our future. Our health care costs are huge and getting much worse and our youth is more unhealthy than any time in history. It is programs like this that will get kids excited! It gets the entire school working together. Other companies should see this and implement other programs and target even younger children. The earlier you get kids active then the faster you will create that habit.
So thank you and congratulations to Under Armour for putting this all together and also thank you to Ryan Olah at Red Tettemer in Philadelphia for making me aware of this. Please click this link to learn more and share…share….share this info!!
I finished the first 2 run’s of my 5km training, 3.5km Monday and Tuesday and my lungs are still burning, but I did it. December 1st Santa Shuffle here I come.
I’ve ran a few times in the last 6 months (since having a baby) but Monday was the first time actually tracking my stats with my Garmin. It felt really good to be running again, but I could not help but notice how things have changed from my old running days, of course there is the obvious gasping for air and needing some walking breaks but also:
- Pushing a stroller is not easy; running with only 1 arm moving is going to take some getting used too.
- My breast are bigger and heavier because I’m breastfeeding, sorry, (too much info) but it really is a different feeling. I need a better bra.
- My heart rate was often in the high 180’s while on flat road, this is elevated for me.
- I need music to power my run’s but I don’t feel comfortable using 2 ear phones since I need to hear Alia, so I’m running with only 1 ear phone.
- My previous post run relaxing stretching has been replaced with a 6 month old who immediately wants out of the stroller when we enter the house and it seems I don’t get water before she gets milk.
You will never hear me talk about being a fast runner; my fastest 5km is 27 minutes and that is OK with me, I compete with myself and run out of pure enjoyment for the sport. I completed 3.5km Monday in 28 minutes, this included about 4 short walking breaks and a few stops to pick up a toy that Alia thru out of the stroller. I know my time will get faster as I run more however this being my first race in over 1 year I am not focusing on time at all. Since there is only 5 weeks before race day focusing on fast times will only stress me out. My goal for my first post-partum race is simply to finish and feel good afterwards, if that means taking a few walking breaks, then so be it.
Here is what my training plan looks like and my goals for the race. I teach a fitness class on Thursday and Saturday so that will be rest day’s from running. As I get closer to race day the 3-4km days will increase to 4-5km then a few 5-6km 2 weeks before race day. I don’t plan on doing any interval runs this time however I will incorporate interval (tempo) runs in any future training as they are an important part of training. I will be including a few hills in my running however the 5km course is very flat so I won’t go crazy with hill training. I’m not sad about that AT ALL
Monday – 3-4km
Tuesday – rest
Wednesday – 3-4km
Thursday – fitness class
Friday – 3-4km
Saturday – fitness class
Sunday – rest
Race day goals
- Not stress about my time.
- Take walking breaks if I have too and not beat myself up about it.
- Smile as I cross the finish line as I will be completing my first race as a new mom <– CRAZY
- Take an obligatory post run picture with the little miss. Seeing her little face at the finish line is most likely what will push me to finish.
I’m very excited to be running again; yes it’s hard to feel like I’m starting at zero. It’s hard on the head and ego to talk about letting myself be OK with walking during a race I mean I used to run half marathons and now I’m struggling to run 3.5km?…. but that’s OK and I will run my beloved 21km once again some day.
Stay posted for weekly training updates until December 1 race day and let me know if you’ll be joining me in running the Santa Shuffle.
I am thrilled that my first review is of one of my favorite products! It is no surprise that I spend a lot of time online researching. It is what I do for fun lol. Two of my favorite things to research, are new ways to train the body, and also new ways to fuel the body. If you want a great body both inside and out then 80% of your battle is in how you fuel the body and the balance is how you train and rest it!
So sticking with this fuel theme I give you CHOO-IT!! This stands for Craig’s High Octane Oatmeal. This stuff is awesome! It tastes amazing and it packs everything you need to fuel your body into every scoop. It is a great balance of high quality carbs, good healthy fats, and proteins. No matter if you get the bags or the larger container, the balance is perfect and there are lots of all the ingredients.
The founder and owner of CHOO-It is Craig Campbell. I was lucky enough to connect with Craig and share some stories over email while I was ordering my first bucket of CHOO-It. Craig has a great sense of humor and you can tell is a very genuine guy. So it is not hard to believe that he came up with CHOO-IT when his mom was battling Cancer. He was trying to come up with well balanced healthy meals with the greatest possible benefit to his mom. There are lots of healthy foods in the world and when you take the time to combine great foods with great nutrient value as well as great taste you get…..you guessed it…..a great product.
Unfortunately Craig’s mom lost her battle with cancer in January of 2007. Craig does not know this, but I lost my mom to cancer the month before he did. So I am greatly appreciative that he donates $1 from every large container of CHOO-IT that he sells to fight this awful disease.
If you are an active person then you should order some CHOO-IT HERE. If you are changing your lifestyle and thinking about becoming more active, see what is in CHOO-IT HERE. After you read all about it, go back to the first of this paragraph and order some. I guaranty that you will love this product. Oh and when you are looking at the ingredients pay very close attention to the very first one. It makes all the difference in this product and the world!!
We have talked about the importance of meal and ingredient preparation on the blog before and I could go on and on about the importance of it when it comes to healthy heating. It makes meal time so much easier. Can you think back to a day that you did not have anything prepared for lunch or dinner and you ended up making a bad decision and either eating fast food or skipping meal time all together? Below are some of the things we do to make meal time easier.
For me the most important “tips” are taking a few hours each Sunday or Monday evening to prepare and organize food and making my lunch and snacks the night before, I guarantee if I don’t make my lunch the night before, chances are my sleepy butt is not getting out of bed early to make lunch.
Here are things that work for us, let us know anything that works for you.
Prepare all your food once a week: We buy our groceries for the week on Sunday and we take about 1 hour each Sunday afternoon to prepare, I cut up all my veggies and store them in Ziploc bags or Tupperware so I have easy snacks during the week and salads can be made quickly. I cut up my celery, broccoli, slice up my peppers and chop up spinach if needed. We decide what meat we will need that week and any meat that needs to be cut, we cut right away and freeze in a Ziploc bag. This way our meat is already cut up for meals like stir fry’s On Sunday we also cook a batch of rice or quinoa, for lunch or dinners, we boil eggs for snacks, we cook up chicken breast or ground beef to add to lunches or dinner and store everything in an air tight container in the fridge for the week. Cooked meat and eggs when handled, packaged and stored properly should stay good up to 4 days in the refrigerator.
Have a menu planned out for each night of the week: This will save you from last minute shopping trips, and you will know what you must take out for dinner the night before or that morning.
Start early when possible: The less work during the stressful dinnertime the better. To make dinnertime quicker, during the day when kids are busy playing, in school, during nap time or anytime you have a few minutes, do your prep work.
(Example: If making sweet and sour chicken cut meat into cubes, cut up veggies and make sauce. Then put each in a separate bowl and store in the fridge until dinner. Salads can also easily be made ahead of time.
Make your lunch the night before: As we are preparing dinner we also make lunch for the next day. Or plan to make a double batch of your dinner and have the leftovers for lunch. This will make your mornings much easier.
(Example: As my chicken and sweet potato is cooking in the oven, I make our salads and wraps for lunch)
Oatmeal can be made the night before: If planning oatmeal for breakfast, make it the night before and store it in the fridge. Oatmeal can be warmed up in the microwave and protein powder and berries can be added once warm.
Make yogurt parfaits the night before: If planning to have a yogurt parfait for breakfast or snack make it the night before. Layer your yogurt, berries, protein powder and oats in a container and store it in the refrigerator, mix just prior to eating.
Prepare cheese: If I know we will be having pita pizza’s later in the week I grate my mozzarella on Sunday or if my weekly snacks have 1oz of cheddar cheese I cut up my cheese in 1oz portions so it’s easy to grab and go.
Bake your own protein or granola bars for snacks: This way you can keep all the ingredients natural and healthy and you have lots of bars for your weekly snacks. You can find our favorite protein bar recipe here.