Posts filed under Health

END OF SEASON

2ND OVERALL FEMALE | FINISHERS MEDAL

2ND OVERALL FEMALE | FINISHERS MEDAL

2019 HEREV TEAM

2019 HEREV TEAM

IT’S OVER for NOW!

What a great duathlon season! 🏃🏾‍♀️🚴🏾‍♀️🏃🏾‍♀️

I completed two full seasons without missing one race AND I am so proud of myself. I plan on doing it again next year! 2020 looks like it is going to be a big year for me with big goals and changes. My daughter heads off to school and my oldest starts her life as a UPenn graduate. Um, things are going to be a bit different.

Back to the subject at hand, to all the amazing ladies who competed along side of me...thank you for keeping me motivated and on my toes! It has been so much fun going back and forth on the course, being passed, passing and watching each other make the podium. Who said age, size or background matters? I didn’t!

My last race of the season could have been a bit better, but coulda-shoulda-woulda, right? I still had a solid race. I still made the podium. So, I will not start complaining now but I wouldn’t be an old-school runner if I didn’t complain about an injury or two, right?

God willing, there is always next year with good fortune and new opportunities. With that said, I am ready to turn up the volume to get to my awesomeness and I WILL get there!

As always, keep moving, keep going and never give up…for anyone or anything! #beyou

TIME FOR A FEW HALF MARATHONS NOW! Where they at?

CVC DUATHLON and DUATHLON!

So, the entire event became a duathlon. According to the county of Chula Vista, the bacteria levels in the water were too high for the competitors to swim in, so the swim became a run and all the triathletes had an awesome training day!

For me? LET ME TELL YOUUU...I was NOT in the mood to race. I know, I know, there should be no room for whining or complaining but on this day? NOPE. I was NOT feeling this event AT ALL! I was in a cRaPpY mood for 4 glorious DAYS prior and on race day!

Look, I was just not in the mood to race. I did not want to be around people. I did not want to do a n y t h i n g BUT I did the darn thang and boy, am I happy I did! I had points to collect and I was not going to let my bad attitude stop me.

So, here is the breakdown.

RUN_1 mile. The start was an individual start for all the competitors. I placed myself near the front so I could get out as fast as I could. I completed the first mile in 6 mins 34 seconds.

BIKE_12 miles. I have to say, it was a better ride than last year. The roads were in much better condition, so the ride was a lot smoother.

RUN_5K. The last 3 miles were pretty awesome! Why? I kept a really good running pace, a 7:15min/mile to be exact and the weather was perfect, overcast with no heat. I came in 4th place overall female, second in my age division. I knocked 4 minutes off my time from last year. So, ALL OF THAT made me happy!

Later that evening, I was fine. I was in a better mood and quickly started to focus on my next race in September. I took 2 days off to rest and got right back into training by Wednesday. This week, I am looking forward to my interval training. I am just happy I can still do what I do when I want to do it. I hope your having a great summer!

KOZ EVENTS | SD TRI SERIES | HEADSWEATS

Healthy Eating Resource

pexel.com | original Cassey’s Clean Eating Chart

pexel.com | original Cassey’s Clean Eating Chart

When I head to the market or prepare my daily lunches, it can be daunting to find a variety of food to create a great meal when trying to eat healthy. I have to tell you, I refuse to buy a lunch every day or pack a frozen meal. I am always skeptical about what’s going into my food, my body and who’s preparing it. Also, when checking out other meal plans, it’s always the same basic protein, carb and vegetable…you know…chicken, brown rice and maybe green beans? It can get boring.

Well, here is a list that I have adopted and keep in my phone when heading to the market and trying different foods. I update this chart yearly and send it to all my friends and potential clients. Please note, I am not a certified nutritionist or a doctor, these are only suggestions and I highly recommend that you check with a professional nutritionist / dietitian / doctor before diving into this chart. You may have an allergy, cholesterol or sugar level issue that can be easily triggered by one or two food choices.

This chart is only a resource. It’s also a great way to mix and match your carbs, proteins, fruits and vegetables to make eating fun! It has been a huge help for me and I love sharing good stuff. Feel free to save the photo, keep it on your phone and share with others.

This chart is originally from Cassey’s Clean Eating Grocery List.

Posted on July 23, 2019 and filed under Fitness Tip, Food, Health, Wellness.

Water Wednesday

Photo by  Chaucharanje Brand  from  Pexels

WATER

If you follow me you know I talk about water over and over and over again. There's a reason for that! Water is essential to our survival. Water is in everything and our body needs water so that we can move, groove and improve on a daily basis. Water provides our body with oxygen, it lubricates our organs and keeps us from getting dehydrated. Water is essential for maintaining beautiful skin, growing hair and nails, as well as, digesting our food. 

I drink water every chance I get unless you try and trick me with a little sweet tea. (Sweet Tea is my kryptonite) Water can be "dolled up" with a little lemon or your favorite fruit. Since I can't have too much sweet tea, I will add a "green tea" tea bag to ice cold water and let it sit for a bit. That way I still get the benefits of water and green tea throughout the day.

beverage-blur-bottle-1246745.jpg

Ladies, if you want your hair and nails to grow, drink up! You will need 2.2 Liters a water a day which is the same as 8-10 cups. If you are athletic, add a couple of more cups. Fellas, you may not want long nails but healthy, shiny and think hair will make any girl look your way. You will need 3.3 Liters of water a day which is approximately 12-14 cups. So DRINK UP, so you not only FEEL GOOD but LOOK GOOD too. Happy Friday!


 
SPONSORED. ZEROWATER

SPONSORED. ZEROWATER

 
Posted on April 10, 2019 and filed under Fitness, Fitness Tip, Health, Personal Training.

Seasonal Allergies and Outdoor Training

 
 

How to Workout and Run Symptom-free Outdoors

Before reading this…please consult with your doctor first. What works for me will not work for the next person. OH and I’m not a doctor!

If you’re like me and suffer from seasonal allergies_hay fever or asthma, sometimes training outdoors can be daunting.  For me, my allergies hit when I least expect it but now I know how to take better care of myself after visiting the doctor one too many times and doing a little more research.

Check out these great tips!

  • Plan Workouts when the Pollen Counts are Low

Pollen concentrations are usually at their highest from 5 a.m. to 10 a.m., according to the American Academy of Allergy, Asthma, and Immunology association, so make sure you plan your workouts at another time during the day.

For many of us, we develop symptoms when the pollen count is 20 to 100 grains per cubic meter while others can tolerate much higher counts. Pay attention to the pollen counts in your area, keep track of your allergy symptoms and when they occur. I suggest running/working out outside when the pollen count is below your personal tolerance level.

  • Avoid Watery & Itchy Eyes with the Right Shades!

If you suffer from itchy, watery eyes during allergy season, try wearing wraparound sunglasses when outside. I know it may not be all that fashionable, but make it work. “You better WORK IT GURL!”…sorry…I get a little excited. If wraparounds are not your thing, use eyedrops an hour before you head out the door.

  • Hit the Treadmill on a Windy Day

I KNOOOOW, treadmills can be boring but your health is more important. The wind spreads pollen throughout the air, so running indoors when it's windy can help. Here’s another tip, you may even want to avoid running outdoors the day after high winds as well. I know!

  • Cover Your Nose and Mouth

If you think wraparound sunglasses are uncool, looking like a bank robber may not help either BUT you might want to consider wearing a mask or bandana to cover your mouth and nose. It will decrease the amount of pollen that gets into your nose and lungs.

  • Run after a Rainstorm . . . The BEST

I ABSOLUTELY LOVE running after it rains. After a nice wet storm, the pollen count drops drastically because the rain washes pollen away and you are less likely to experience symptoms after it rains.

  • Clean that a$$, a$ soon a$ possible, after an Outdoor Workout

The worst allergy symptoms usually don't occur until about an hour after you come in contact with the pollen, so you may actually be able to run outdoors without experiencing symptoms. But to reduce your risk of symptoms after your outdoor workout, make sure you take a shower and put on clean clothes as soon as you get back.

  • Follow the Doctor’s order and Take Your Medication!

In the past, I was the WORST at taking my allergy and asthma medicine but now, I hate to miss out on the fun of being outdoors, so I am ahead of the game. Again, follow your doctor’s instructions. If you have asthma, use your inhaler approximately 15-30 minutes before you start any physical activity, and make sure you warm up SLOWLY. Always have your inhaler with you when working out or on the go. When it comes to allergy medicine, consult your doctor, drink lots of water and BLOW THAT NOSE!

GOOD LUCK and DO NOT SNEEZE ON ME!

American Academy of Allergy, Asthma, and Immunology | pollen.com | treadmill workouts | blog inspired by Christine Luff

Posted on April 2, 2019 and filed under Wellness, Training, Running, Fitness, Health.