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Tone It Up Plan and Love Your Body Update

I finally did it! After all the time I’ve known about Tone It Up and wondered about the Nutrition Plan, I finally bought it. It took the Cyber Monday deal they were offering (and some nicely-timed bonus money) to finally push me over the edge. I got a TIU hat, water bottle, journal, Beach Babe workout DVD, packet of PerfectFit and a TIU decal for ordering that day. You know me, I’m always searching for a good deal! But really, I’m so glad I finally did it. I didn’t quite know what I would be getting, but it’s well worth it.

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First, with the wealth of health information and recipes out on the web, I didn’t think I really needed to spend a significant amount of cash on this plan. However, once I got the plan, it was much more helpful and organized than I could have probably mustered on my own. You are given plenty of recipes and meal options for all six “meals” of the day. Plus, the girls have certain food groups timed throughout the day for optimal metabolism-boosting and sports performance. Every new season brings along new updates to the plan–all included for free! It’s super exciting whenever a new update comes out.

The emphasis of the plan is on Lean, Green and Clean foods. In other words, “real” foods or the closest to nature-made foods as possible. So far, I’ve noticed that when I eat on this plan for a week and then indulge in “unreal” foods for one meal (i.e. taco or burger + cookie), I get a stomachache. I guess that could be a good incentive to keep eating as healthy as possible. This is how we should be eating all the time anyhow, so I don’t consider it a “diet” per se.

You can tell that Karena and Katrina put a ton of work and manpower in putting the plan together. Plus, once you’re part of the team, you’re really part of the team. There are so many special “members-only” perks and challenges that once you sign up, you finally feel like part of the TIU “in crowd.” I didn’t quite realize what I was missing until I went all-in.

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This week kicks off the Love Your Body series and I’ve been doing everything they tell me to and then some. Here’s a breakdown of what we were supposed to do to prepare.

List 5 Things I Love About My Body

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*I should’ve added: “Strong pain tolerance.” I am so thankful for that. This was a tough exercise to do. It was hard to come up with five things and it felt vain, but really, it’s good to be thankful for what our bodies can do. I guess I’m also thankful for strong lungs, powerful abs (my baby doctor almost didn’t make it in time), and a kick-a$$ immune system.

Fitness Goals for 2013

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Whoa whoa, what’s that you see? Become a personal trainer? Yep, it’s on my list of things to do before I turn a certain age (ahem) in June. NASM it is! I’ll keep you posted. I guess since I’ve finally written it now, it must happen right? Good incentive.

Workouts so Far

Monday: Rest day

Tuesday: 40 minute Tabata Inferno on the Supreme90Day system + 20 minute barefoot treadmill run (we’ll talk more about this later).

Wednesday:

  • AM: 35 minute shoulders and arms on Supreme90Day
  • Lunch: 30 min brisk walk w/ friend
  • PM: 45 Cupid’s Cardio interval run on treadmill w/ friend.

Thursday:

  • AM: 40 minute Cardio on Supreme90Day + 1 mile walk to work (in 20-degree weather)
  • Lunch: 30 min brisk walk with mom and sis
  • PM: 1 mile walk home + TBD

I already have plans to go with another friend to the gym tomorrow (Friday) at lunch for strength training along with cardio in the morning.
Pre-planning + Recruiting Friends = Success.

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How are you doing so far this year? What are you Fit Goals for 2013?

Running Mantras

Mantra Post, Sidewalk Chalk Mantra

I love me a good mantra. That’s why I’ve been studying them lately and testing some to experience their effect.

Mantras can be a powerful motivational tool if used in the correct way. They give the mind a clear focus for a workout, a performance, or a run. They keep you clearly focused on your goals and intentions. They can be used as an important reminder or as intrinsic motivation. They help keep you mentally prepared. For example, if you’re doing a workout to show yourself you can after years of being sedentary, repeating “I can do it” to yourself over and over again can be the difference between failing and finishing. Focusing on the “I cans” is  a strong motivator to do just that.

Source: bit.ly via amanda on Pinterest

Mantras also cloud out negative thoughts that could easily mess up our concentration and progress. If you’re completely focused on “I can do it,” negative thoughts about your body, endurance, or appearance are not given any consideration. Drown out those distractions! Instead of focusing on what you can’t do, you’re concentrating on what you can do. Simple, right?

In this same way, you can completely re-wire your own thoughts. If you’re not intentionally focused on anything and you’re working out on autopilot, your thoughts are likely to stray to how much time you have left, how much cuter the girl on the elliptical in front of you is, how hot it is at the gym, how much your leg aches, etc. Taking control of your thoughts with a mantra puts the focus back on your abilities, squeezing out more of your potential than autopilot ever could!

Finding a workout mantra that fits is another thing that shouldn’t be done without some consideration. Mantras should actually have an effect on you, so follow these steps to find a mantra that moves you!

1. Make it meaningful: Your running mantra should have personal meaning to you. Your mantra should really push you to do your best. Say, you’ve been finding lately that the only difference between dreamers and doers is action, you might try a mantra to remind you of that important lesson such as “take action” or “do it, do it.” My personal mantra for almost everything is: “Make it happen.” It has a lot of meaning to me. Whatever changes I want in any aspect of my life, I have the power to make them happen.

2. Make your mantra activity-specific: Your running mantra might not be the same as your weight-lifting mantra. For example, “little steps, big strides” might keep your focus on lowering your stride length, but it has little to do with ekeing out one last rep. Something like “power up” would be perfect for lifting.

3. Make sure it moves you: You might come up with the perfect mantra and then realize that it’s just not resonating with you. Try again! Mantras aren’t static. If you get bored with one, move on. Hey, “move on” would even be a good mantra!

4. Base it on a goal: What are your health goals? If you haven’t already listed them, do so now. Goals take you forward. Now, figure out what mantra would remind you of those goals each time you work out. Say you want to be able to run a 5K by next month, you might choose a mantra such as “Go farther” to serve as a reminder of your goal. Say you want to tone up for a wedding. Chant something related so you keep your eye on the prize. Something like “here comes the bride” or “love and beauty.” Make sure you’re focusing more on the mental/health rewards vs the superficial ones.

5. Revisit Poetry 101: Ok, this rule is optional, but rhythmic mantras are a great way to incorporate your mantras into your breathing pattern, weight-lifting motion, or running stride. I recently took a run and repeated “faster, farther, stronger.” I repeated the first syllable on one foot strike and the second syllable on the second foot strike. The effect was cool. If the words rhyme, even better. Rhyming words roll off the tongue easier.

6. Make it short: It’s much easier to repeat one to three words to yourself than 15. You probably don’t want to quote your favorite Walt Whitman-ism. Focus on something very concise. When you’re breathing heavy, you don’t want to be reciting long phrases in your head. You’ll lose that focus that we were talking about.

7. Make it positive: “Keep going” is 1,000 times more effective than “don’t stop.” You’re focused on moving forward, progress, being a trooper. When you say “don’t stop,” you’re more focused on that word tough “stop.” It’s the opposite of motivating. Re-word your mantra until it says something positive.

8. Use powerful action words: Strong words are more impactful than wishy-washy ones, but that goes without saying. Inject extra energy into your workout mantra and it might just inject more energy into you!

Here are a few mantra ideas to get you started:

Burn it up
All in!
Pound it down
Worn to new strength
Thank you legs!
Guide your bliss
Forward motion
Move ahead
Move on
Fast and furious
Believe in it
Propel forward
Own it
Push it
Power up
It’s all in you! <–I love this powerful mantra from Lucy Danziger of Self Magazine.

Other ideas:

Hypnotics: In the book Born to Run, Jenn Shelton is said to have used a quote from a Kerouac novel to guide her runs. It said to let the ground passing underneath you hypnotize you. It is interesting to try this. When you’re focused on the sidewalk, you lose your train of thought. Interesting concept.

Bible verses: Depending on your faith, you might use scripture or other proverbs to piece together your mantra. Something like “run to You” could have double significance for a Christian runner. Take 1 Corinthians 9:24-27 for example. Basing your mantra on that passage could leave you repeating “run for THE prize.”

Mantra Project, Make it happen

Make it Happen is my personal slogan. I favor it so much so that, in the next few weeks, I will be showing you a few DIY projects that incorporate your mantra into the design. I can’t wait to share them with you.

Tips for Running with Your Dog

Meet my running partner, Titus. He is a Staffordshire Terrier who likes to sleep under the covers. He is the best running partner ever because he:

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1. Is always ready for a run. Only ice in his paws will slow him down (he’s short haired, so winter runs are not ideal). I don’t need to set a date and time. He’s there. He’s ready.

2. Always keeps pace with me. I am never running too fast or too slow for Titus. I have pretty short legs, so 5mph works for both of us.

3. Gives us both a reason to exercise. I am a proponent of Caesar Milan’s advice about exercising your dog. If we can both pump out 3 miles at once, we’ll both feel better afterwards.

4. Makes me feel safe in grittier neighborhoods. No one messes with the pit bull.

5. Except those tiny little people that approach asking to pet him. I just love that!

6. Gives me a bicep workout at the same time. Titus, leave the squirrels alone! But really, guiding him with the leash is a good arm challenge. Look at him. He’s meaty!

7. His happy energy wears off on me. When he sees the running shoes get tied and the leash come out of the basket, he gets downright giddy. It makes me feel a little more excited about running too.

8. Won’t roust up the cat as much when he’s tired. Milan knows that that a tired dog is an obedient dog.

Titus has accompanied us in 5K races and trail hikes. He’s a great sport. I think this is the reason he hasn’t even come close to showing his age yet. He’s 8 (going on 9 in August) and he’s still a solid block of muscle with some sprightly puppy energy still inside him.
If you’re thinking of running with your pup, here are some things to consider:
Will your dog run beside you? If you have a dog that takes you for a walk, you might consider some training to make him a better running partner. Titus stays at my side, so I am never at his mercy. Except when a squirrel crosses right in front of him, but see my comment about built-in bicep work above.
What breed is your dog? It is absolutely necessary that you do some research to make sure that your breed is suited for running. Do not try to run a 10k with a bulldog! Titus is well-suited for brisk, shorter runs. Perfect!
Is he ready to run? Even if you’ve found a breed that is built to run, you still need to build up their endurance just like you built up yours. And check with his doctor just like you checked with yours.

How far are you going? Titus and I usually go 3 miles tops. Any longer than that (or on hot days), and you should probably bring along water for both of you and a collapsible water dish along the lines of this. If the dog is lagging or showing signs of exhaustion, do not push him! It is also best to go when temperatures and sun are not at their peak. We both find that 60 to 70 degrees is pretty ideal for a run.

Where are you running? Be mindful that your dog is not wearing shoes to guard his feet from broken glass, sharp rocks, frostbite or burning-hot pavement. Titus is used to running on sidewalk and trails, which are my normal running routes. Just make sure to keep Bowser’s feet in mind.
What type of leash do you have? I find that a leash that is long enough to allow me to pump my arms and maintain good form, but short enough to keep the dog near my side, is just perfect.

Try not to make running with your dog too difficult though. A doggie workout buddy is ideal because they barely require any fancy gear or training. That’s what makes running with him so great!
I don’t have any advice on what to do with those #2 bags while you’re running. They’re gross and they flop about and make it hard to, well, run. There are other disadvantages, but this is not the place to list them:) If you have any good tips for running with poo or if you’ve invented the perfect disposable bag system, please let me know! I’m in desperate need of something…anything!

Welcome to the Running Community

I wish the whole world could be a big version of running events. Have you ever seen how awesome people are at 5ks and other events? Even the winners come back and cheer on those that are bringing up the tail end. Everyone’s automatically amiable those days. And at the end, everyone gets to revel in the feeling of having accomplished something.

I never really was a runner until my later college years. One day, I just decided to enter a Half Marathon. I mean, usually people start a little smaller. But not me! And boy am I glad I did. My second run was a measly cross-country 3-mile run in hot, humid temperatures. I always say, if that had been my first run, I would’ve given up road racing right then and there. But the Half was one of the best experiences of my life. People were cheering at every corner the whole 13.1 miles. It felt like I was partying inside a huge celebration.

If you’re thinking about entering an upcoming race, I encourage you to go for it! To help you decide, I’ve listed my most favorite parts about running road races:

1. You get a nice solid run in on a Saturday before most people have even rolled out of bed.

2. The quiet sound of thousands of feet on the pavement! I wish I had a recording of this so I could use it for meditation. Yes, it’s truly that amazing!

3. You get some fun swag and usually a free T-shirt.

4. The amazing people who come out that early just to wave flags, direct traffic, ring cowbells and encourage runners. I need some of these people in my life every day. Imagine how much we could all get done with that level of enthusiasm and encouragement!

5. Vendors selling last year’s shoe models for less than a cheap meal!

6. The feeling of community. No one cares how fast you are or what you’re wearing, you just automatically belong. You’re all there to run and encourage each other and that feeling of connection is amazing.

7. Water stations. I love them. People volunteer to just stand with their arms out to hand you a cup of water or Gatorade. Such a gracious act. And you totally have permission to litter afterward!

I’m sending in a 5k application today for my husband and I. It’s become one of my dearly favorite yearly tradition with us. We plan on making running dates from now until April. How sweet is that?

Chia Seeds, the Next Superfood?

I’ve been reading Born to Run (which I highly highly recommend!), and these amazing little nuggets keep popping up out of the book. I just want more, more, more, just like those running endorphins. I can’t help but be mesmerized by the feats of Ann Trason, the mystery of the Tarahumara, and the discovery of chia seeds.

Ch ch ch chia! Yes, those same chia pets from the 80s will get you pretty darn close to a mega-loaded superfood. Let’s not pretend that these are a “secret cure” to anything, but they are really packed with so many amazing things. Even WebMD says: “Enjoy chia seeds for their flavor and to boost the fiber, protein, calcium, antioxidants, and omega-3s in your diet. But don’t expect a big weight loss boost.” Obviously, I’m not a doctor, so don’t take it from me. But even Dr. Oz has something to say about the teeny powerhouses. Because you know if Dr. Oz says it, then…

The Tarahumara, these seemingly superhuman long-distance runners in Mexico, use chia seeds as sort of our version of an energy gel. They mix the seeds with water and a little lemon juice and the mixture seems to give them an energy surge. The cool thing is, chia seeds hold water, which is a great benefit for the endurance athlete.

I don’t normally eat fish, except for canned tuna, due to a taste aversion. I’ve always leaned on walnuts, flaxseed and Smart Butter for small hits of Omega 3s. This, to me, sounds like another good way to squeeze a few more vitamins in. I’m putting my order in!

This book is just fascinating. It makes me want to get up and run 100 miles every time I pick it up, because a 5k sounds really wimpy. I highly suggest you pick up a copy or rent it from the library.

Packing More Life Into My Days

I have to say, I’m just loving these “10 minute increments” that I’m building into my day. I do sometimes truly feel like I’m packing extra life into my days. These are a few of the things that are keeping me busy:

1. TalkShoe.com: how come no one ever told me about this site before? Ha! You can literally take classes for free. I’m currently listening to a podcast course on entrepreneurism. I can sneak in clips here and get a Carnegie Mellon University-worthy education for myself along the way. What a concept!

2. TedTalks: These are just mesmerizing, if you didn’t already know. These come in 20-minute increments, but I often just have them playing in the background. Some are motivating, some are educational, and some are downright awe-inspiring.

3. I just picked up these two books from the library as a complement to the journaling course I’m taking. I’m just trying to soak in all the different journaling techniques to use and coming up with of some of my own.



Journal Junkies Workshop





Visual Chronicles


4. Born to Run, by Christopher McDougall: I keep trying to squirrel away time to read this book, because I’m completely mesmerized. I’m a runner, so I find myself just wanting to steep myself in this culture of mega-distance runners and learn all their little secrets. My aunt was visiting last week and she was the one that turned me on to the book. Thanks Aunt Mary! And thank goodness for the public library.

5. Picnik.com: I messed around on this site this past week. Wow! Right now Picnik is offering all their premium stuff for FREE!!! Until April, when they merge with Google, the site is just open to the public. Oh, what fun it is to ride in a Picnik open slate, hey! I am trying to learn new ways to make my blog cuter without Photoshop. So, slowly but surely I’m teaching myself little techniques in those spare moments. I just played around with the above banner, designed an Etsy banner and made a really cool picture invitation. That’s right friends, I’m actually taking steps to open an Etsy shop. S’about time!

Any other ideas of great things to sneak in during the day? What do you accomplish on your lunch break?

From A Recovering Couch Potato

I was just thinking the other day about how being the Valedictorian–or even the Salutatorian–was as close as one gym class away for me. I hated gym class. Like so many others, I have stories about wheezing through the one-mile run, being picked last for every sport despite real skill in some, and dreading the mandatory swimming semester. OMG, I have to wear my swimming suit in front of those mean kids?

But as I thought about it, I realized gym class was the very reason that I didn’t quite make it to the head of my class. I did graduate #7 out of a class of 366, but #1-4 were the valedictorians and #5-6 were the salutatorians. Yep, I was that close. And gym class (and one *ahem* B in science) was the reason. To guarantee an A for the semester, we had to swim 10 full laps. It took me almost the entire class period, but you can sure as heck bet I eked out those 10 laps. I was retching and dying, but I did it. And somehow I ended up with a B anyway. It was one of those instances where I kick myself for not confronting the teacher about it. But alas, I took my B with my tail between my legs.

Funny thing is, now you would never guess I was that girl. Gym class can “bite me” now. I run at least three days a week, usually around 3 miles each. That one-miler has nothing on my now! I’ve completed a handful of 5ks and a Half Marathon. Take that mean gym teachers! I get a huge thrill from exercise, I have a huge crush on workout videos, I have a “gym” membership, I inhale every exercise magazine I can lay my hands on, and I secretly sometimes think about being a gym instructor. Take that, gym class!

It’s ironic how your body can turn around and do the complete opposite of what you ever thought it could do and that your reason for non-valedictorian-ism is now coughing up the dust you left in your running path.

A Magical 3-Mile Run

I have been dreaming again about the most amazing run I had over the summer as the weather is getting colder. The in-laws were up from Florida for a visit, and they took our family to the Milwaukee Zoo. We stayed overnight nearby so my MIL could spend some time with her closest friend that lives close by. I, of course, packed my runnin’ shoes.

Just across the street from the motel was the mouth of a nature path. Around dusk, I laced up and left my two boys to unwind in the room with strict instructions that if I didn’t return in 45 minutes to send a search party. I didn’t feel like running. True confession: most of the time I don’t feel like running. But I know exactly how I’ll feel if I do run, so I always do anyway.

The air was perfect for a run. The visual relief of nature was delightful. The departure from the norm was fantastic. Just running in a new place has a way of reviving the spirit of fitness inside me. But it got soooo much better.

I rounded a bend about halfway through my run when I heard some rustling that made my hair stand up. I saw something moving in the brush. Then, a brown neck popped up and I realized I was within feet of a beautiful doe. Right then, I noticed the second one. Those huge eyes, those beautiful bodies standing dead-still waiting to determine if I was a threat. I just smiled at them knowingly as I padded by, trying to send signals with my eyes that I would never hurt them.

Not too far up the path, I reached my halfway point and turned around. Those pretty girls were still there. Those city gals let me get pretty close, so I could snap a shot with my phone as proof. Then, I left them alone again and carried on. Near the end of the run, I saw another flash in the brush. Thinking I’d spied the eyes of a rodent or other little animal, I ran a little faster. But I noticed another flash and another and another until I realized I was completely surrounded by lightning bugs. It was so magical, almost mystical.

I had not seen lightning bugs since I was a kid on a family camping trip. I rode my bike through a small patch of trees and there was a tiny swarm of them. That was another magical moment from another time. I went a little slower for the rest of the run, taking it all in. In fact, I even ran back through one stretch, just so I could run through it again. It was amazing!

Back at the motel, I insisted that the boys retrieve their shoes and follow me back down the path. I got to experience my son’s first encounter with lightning bugs and it was so surreal and beautiful.

Nothing beats a run like that.

Vintage Running Clothes

I love this little article over at The Sew Weekly about vintage running clothes. I’ve been thinking about this a lot lately too. All the new moisture wicking running clothes, which really is an emerging field of apparel, looks very contemporary. A few coworkers and I were discussing the amount of “pink” we all have in our running wardrobes, because that color seems to be pretty prevalent in the workout clothes department. Along with pink, gray, black and aqua blue seem to hold the highest rank. The cuts and styles are all very similar as well. Curating a personal athletic style is almost impossible because the apparel choices for the everyday female runner are slim.

And vintage running clothes? Forget about it! Not that we’d want to wear vintage running clothes, because of their outdated/non-existent athletic technology. The shoes especially were quite inept by today’s standards. But I’d sure love for someone–or even myself–to design some cute vintage-inspired, moisture-wicking, sun-blocking, anti-static garments with cute little flower prints on them. Is that asking too much? Maybe for now it is. But I can see it coming. Tell them you saw it here first.

Ok, maybe Nike already thought of it. Of course they did! This little pamphlet is a hoot. Check it out.

Well, at least we’re not required by a phallocentric bureaucracy to wear dresses! Am I right?

Catching My Breath After Skipped Workouts

I’ve noticed another side effect of skipping runs during the week. I can’t breathe! I run Monday, Wednesday and Friday like clockwork. Sometimes Sundays with a friend too. Last week, after helping a desperate husband work through his homework two nights in a row, rescuing a sister with a dead car and fully enjoying a “date night” said husband planned out completely for us, there was little time or energy left for a 3-mile run. And I never use the “no time” excuse, because I don’t believe in it. But staying up so late was taking a toll and my body needed rest. I did sneak in a relaxing 30-minute yoga workout and my husband and I got a little sweaty playing darts on our date, so it wasn’t like I completely abandoned my active lifestyle.

But by Thursday and Friday, I felt like I wasn’t breathing right, like my lungs weren’t getting enough air. The shallow breaths and idleness of my body were screaming for cardio. I had to stop and do some deep breathing just to feel OK. Don’t get me wrong though, because I’m not complaining. These reactions are all the more motivation to keep running. Me and running, we’ve got a good thing going. We don’t like to be apart for long.