Posts filed under Fitness

Holiday Break | Off Season Training | Goal Setting

I am one of the lucky ones. I have a little time off before the New Year. I have to admit, I am enjoying my time off. During the first couple of days, I forgot I didn’t have to wake up at the crack of dawn to workout. It was nice to sleep in, casually get up, head to the gym and/or run a few miles before starting my day. I immediately decided not to beat myself up if I didn’t follow a specific training plan. I have plenty of time to train in 2019. Right now, it’s all about eating a lot, maintaining a good-healthy weight and just being happy.

The first weekend before Christmas, I wanted to run 8 miles. After 5 miles, I was bored out of my mind (screaming this out loud as I type)! Yes, the “running addict” herself_the f i t n e s s freak goddess_was bored with running AND working out! Instead of beating myself up about it, I celebrated that I finished 5 miles, headed home, ate several pancakes, hung out with my girls and enjoyed the rest of my day. That run pretty much set the tone for the rest of my holiday break and it couldn’t have been any sweeter.

I have a half marathon coming up in about 10 days and I am mentally ready for it because I know I can complete it. Will there be any SeeNicRun record breaking time that day? Uh-no, I think not but what a great way to start the year off with a nice and easy 1/2 marathon! Uh-huh.

My goal for 2019? “BUILD”. I want to build a solid foundation for myself with my own talent, strength and ability_professionally and personally. I have a lot of things I want to accomplish in the next few years and 2019 is going to get me there. What word describes how you see 2019? What are your goals? Share your thoughts and let’s kick 2019 in the “BOOTAH”!

Run and Wine

“Wining” + Running makes for a perfect day!

I have to say I am having a great “end of the year, birthday month”! I was recently invited to pretty cool birthday party hosted by my new friend Carrie from KOZ Events. The party was a day of wine tasting and running. Yes, it’s possible and yes, it was perfect.

I had NO IDEA Ramona had wineries! We ran from Carrie’s place to Kohill Winery, Principe Di Tricase Winery and later to the Cactus Star Home (links listed below).

Even though there were three stops, the “running” tour took most of the day. Each stop was approximately a mile away. Carrie had it all set up. You could run, bike or shuttle to each spot. One person set up the cheese, sweets and crackers at each stop, each person had a wrist band for wine tasting ($1 each spot) and the running route marked and easy to follow.

If you are looking for something cool to do with your running buddies, the Ramona Wineries is it. The area is pretty secluded and if you’re lucky, the weather is perfect. I mean, it’s San Diego, what more could you ask for?


CHECK OUT 4 REASONS to do a RUN AND WINE Event

  1. Learn how wine is created and what to look for in a good wine. The owner’s of each winery love talking about wine, what they are working on and how they created each bottle they sell. Best way to learn and be inspired.

  2. Drink wine with friends. For me, hanging with friends and reminiscing about the season is fantastic. Yes, I am a running nerd. So, hanging with like-minded athletes and sharing next year’s goals is so much fun!

  3. Team building. Another plus about this wine tour, there were a few of us who train together AND we are on the same competitive team. The only time we see each other is on race day. It was nice to sit and have a glass of wine with “the ladies” my team and bond!

  4. End of season celebration. For the serious runners and those serious about running, I am pretty sure your running season is all planned out, right? Why not plan a “end of the season” party/event with a “Running Wine Tour”? It’s all of the above + a celebration you survived another running season.

    FOR MORE INFO ON RAMONA WINERIES, CLICK ON THIS LINKS BELOW!

Kohill Winery | Principe Di Tricase Winery | Cactus Star Home |The Best 10 Wine Tours near Ramona, CA 92065 | SAN DIEGO WINE TOURS AT RAMONA RANCH WINERY | KOZ Events 2019

What now? OFF SEASON Training

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@rawpixel

For me and many other multi-sport athletes, the 2018 duathlon/triathlon season is over, so now what? It’s time for plan B. Did you know the “off-season” is just as important as the season itself? Burn-out and getting the post-race blues are real, so I have listed 5 things that will keep you motivated and excited for the upcoming season.

Here are 5 things you can do during the “OFF-SEASON”

  1. REST. No, wait…S L E E P! If you are serious about your sport then you are serious about your training. As soon as the season ends C H I L L for a bit. If you can stand it, rest for one full week, maybe two. Give your body time to rest, recover and recharge. Sleep is perfect for that. Add a couple of hours a night if you can and let your body like you again.

  2. REFUEL with REAL FOOD. I know when I am in training and preparing for an event, I am watching EVERYTHING I put in my little body. So, when I take a break, I eat what I want, pretty much, when I want. Unless you are under strict orders from your doctor, allow yourself to let go and EAT!

  3. CROSS TRAIN. I know some of you just CAN NOT sit down and chill. I get it! So, cross train. Hit the gym, take up another sport that is not too hard on your body. I have a girlfriend who runs 5Ks each month until tri season starts again. Another takes up yoga and strength training. Me? I follow a strength and flexibility program to help prep me for next season.

  4. WRITE DOWN NEXT SEASONS GOALS. This is a great way to stay motivated and provide a clear path for your upcoming season. Write down the things you want to improve (time, technique and/or overall performance). I believe when you actually write down your goals there is a real connection of what you want and how you’re going to get it. So, start writing and start doing!

  5. STRETCH and “YOGI IT OUT”. Yoga and pilates are a great way to stretch out tight muscles, realign your body and mentally relax. In season, I can bet money many of my fellow-athletes do not stretch enough. How do I know? They are the ones who are always injured or limping. Yoga/stretching increases flexibility, improves athletic performance and prevent injuries.

Take your OFF SEASON seriously. Get the rest your body wants, train smart and enjoy life. Trust me, your body will thank you for it. ~Nicol is NASM and PES Certified

Water Wednesday Fitness Tips: "Keeping Your Water Bottle Loaded"

HYDRATE. 

When pushing through a tough workout hydration is key. Water, in particular, prevents dry mouth, headaches, keeps joints lubricated and muscles oxygenated. Water is the medium for most chemical reactions in the body, especially metabolic reactions involved in energy production. Daily water recommendation for men is 3.3 liters a day (or approximately 13 cups) and for women, 2.2 liters a day (or approximately 9 cups) . If you are active...keep it coming!

If you are not sure you are getting enough water, check the following. Are you experiencing little to no urine, dry mouth, sleepiness, confusion and/or extreme thirst? If so, start filling up that water bottle and keep it by your side all day, every day! 

When exercising for 30 minutes or more, I recommend drinking water every 10 minutes to keep you from over heating and energized. Drink up and have fun! 

Posted on November 27, 2018 and filed under Exercise, Fitness, Fitness Tip, Personal Training.