Posts filed under Women's Fitness

Race #1 is almost here!

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It’s 12:24am and I can not sleep but I can blog. My mind is moving a mile a minute and that tends to happen when I take a day off from training. I have my first event coming up in less than 6 days and the only thing I am nervous about is the bike (surprise…surprise) . For some reason, when I get on my road bike, I feel like I am standing on the edge of a cliff! My left foot locks into the clips too soon and I nearly tip over every time. But, practice makes perfect, so as the days get warmer, I will get more practice.

The running portion, I am prepared for. Again, surprise…surprise. I feel like I have put in enough miles and did pretty well in the last 5K I participated in. So, let’s see what happens. Now, all I have to do is stay hydrated, eat right and make sure my next few workouts are somewhat chill. Somewhat. LOL!

In order to perform well, you have to train smart, you have to workout in phases. The first phase is stabilization. The second phase is strength and the third phase is power. Depending on what sport you are in, it will vary and having a professional fitness trainer will definitely help.

Right now, I am in phase two. I will be moving into phase three in about 2 weeks and I am excited to see what these old bones can do.

Check out my March/April workout schedule (I’m a 5:30AM Club Member):

  • Monday - Recovery Workout 10 minute run | Full body resistance training | 10 min run | stretch

  • Tuesday - 3 mile run | core

  • Wednesday - 30 min HIIT Bike workout w/hills-run | full-body strength training

  • Thursday - 2.5 mile run w/speed

  • Friday - 4 Mile Friday

  • Saturday - 1.5 hour Bike w/hills

  • Sunday - Long run (6-10 miles)

Ok, I am finally getting sleepy and my computer power is getting low. Good night!…maybe….

KOZ Events | SD Tri Series | SD Tri Club

The Fastest Woman Alive...

I am no Carmelita Jeter but there are days, in my head, I feel like I am the fastest woman in the world! That’s when a little cross-country high school girl or some random twelve year old coasts past me and I quickly remember I am a mom_in her 40s_trying to hang on! Yeah, ok…GOT IT! #realitycheck

This weekend I ran in All State’s Hot Chocolate 5K run here in San Diego. I ran this event for the first time last year and really enjoyed the vibe, so I had to do it again. The course is surprisingly hilly but it’s a great run/workout. My plan was to run an 8 minute …maybe a 7:30-7:45 minute mile pace. I wasn’t sure because my daily runs were holding steady at a 8:30 min/mile pace. No faster, no slower. It could be the watch. I mean, I do need a real running watch.

Well, I surprised myself and cleared a 7:11 min/mile pace finishing with a 22:19, my fastest time since late 2016. I was the 7th woman to cross the finish line and 1st in my age division by 2 minutes.

At the start of the race, as soon as the gun went off, the front runners took OFF! For the first 1/2 mile, I was running pretty fast and was a little nervous because I wasn’t sure if I could hold that pace. I wasn’t comfortable AT ALL but I decided, it’s time to be comfortable being uncomfortable. I focused on various people in front of me to keep me going, then C street happened. It went up, leveled out, up again, leveled out and up ONE MORE TIME…UGH! For a few hot seconds, I had to walk up that hill and then I thought to myself, “What the HECK are you doing?…RUNNNN!” So, I did and made it to the top of the hill, rolled back down the hill and prayed for the finish line to be right around the corner. Once I figured out I was almost done, I took off like a bat outta hell. I looked mad-crazy but I finished strong.

After the run, I felt the benefits of all my training because nothing hurt! WHAT?! I recovered quickly and was ready to EAT! I hung out for awhile, saw a few of my running buddies and headed home. That’s when the recovery started. After a nice breakfast, pedicure and momma-daughter time, I took a nice little nap and was ready for a new week!

Running is definitely my happy place and this past weekend, I was VERY happy!

I am in a much better place now than where I was last year. Thank God and thanks to running.

Carmelita Jeter | Hot Chocolate 15K/5K run

Posted on March 25, 2019 and filed under Women's Fitness, Running, San Diego events, Fitness.

The "Beast-Mode" Syndrome

photo by pexels.com

photo by pexels.com

Beast Mode Syndrome is a real thing. Really. Just “read me out”.

This past weekend was an active one. On Saturday, I hosted a 30 mile bike ride and Sunday I participated in a 15K run. Not too bad, right? Yeah, right. My legs LOVED me by Sunday afternoon…that’s not 100% true. None the less, I had a great time hanging with the San Diego Chapter-Black Girls Do Bike and running with all the crazy St. Patrick’s Day runners in Temecula the very next day. It was a GORGEOUS weekend.

I have to admit, I was surprised at how good I felt after my 15K run. Granted, I was a little tired and hungry but it wasn’t until I headed back to my car, I was waiting for traffic to die down and it hit me. It hit me hard! I suddenly felt like a BEAST! I felt strong, unstoppable, hard core and kind of amazing all at the same time! I could not believe I survived such a high impact weekend! OH YEAH, I had all the symptoms of BEAST MODE SYNDROME.

Have you ever had a time in your life when there was A LOT going on and you had NO IDEA how you were going to get through it but you did? You made it to the other side and accomplished more than you expected. It could have been a project at home, work or some kind of physical activity. Take the time to pat yourself of the freak’n back, be proud of yourself and tell somebody “I got that BEAST MODE SYNDROME going on!” and keep pushing forward.

It’s OK, bask in it, baby!

Posted on March 19, 2019 and filed under Women, Women's Fitness, Fitness, Cycling.

Entering the New Year with a Quiet Bang

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I just completed my first event/half marathon for the year. It was nice, easy and surprisingly strong. Go figure…weight-lifting makes you stronger! During the off-season, I did a lot of weight training, eating and very little running. I took a few days off and when I was ready, I started running again. I didn’t put in a whole lot of miles but enough to keep me moving.

During the Christmas break, I did a handful of workouts with my soccer-playing daughter. She did a lot of strength and power training. My oldest girl, the track-star, worked her butt off and motivated me to do something every day. She woke up ready to run and lift and sprint and GO and and and GO! So, to have that energy in the house definitely helped.

I did SandyFeet’s Resolution Run - Half Marathon. At first, I was thinking about dropping down to the 10K because I didn’t run a ton of mileage before the event. It amazes me that I still get nervous but my daughter encouraged me to run the half marathon anyway. “MOM, just run the half. You’re in shape and at the end of the day, you will finish it., fast or slow.” EYEROLL, she was right. I ran a 7:45-8:00 min/mile pace. I felt strong throughout the entire race and the only time I stopped was at mile 4 cause a Gurl had to GOOOOOO!

The course was nice and flat. There was not a lot of 1/2 marathon participants and the weather was perfect. I was happy with my results. I got 3rd in my age division and 12th overall female. It’s a great start to an awesome year of running, cycling and possibly swimming! Yep, swimming. I am facing my fears this year!

So, Race #1I checked off! Next month_Valentine’s 10K run in Coronado! Hope to see you there.

SANDY FEET EVENTS | FOLLOW ME ON THE GRAM | KOZ EVENTS-Valentine’s 1K, 5K, 10K run

A GREAT YEAR full of GREAT STUFF

Image from pexel.com

Image from pexel.com

I am not a big believer in New Year’s resolutions, mainly because I can’t keep them. I have these great ideas and then they fizzle after the first couple of weeks of the new year. Having typed that, 2018 showed me something new. It showed me that staying focused, staying on top of what’s important and being a little proactive will make for a great year full of great stuff! In 2018, goals were made along the way. Professionally, personally and athletically…mainly to handle my anxiety but it turns out, my goals handled my life!

This year, I decided to really think about who I want to be, where I want to go and how in the heck am I going to do it? I didn’t want to just write down and study a list a year, I wanted a realistic plan. I found a pretty cool tool on LinkedIn from the pages of Tony Robbins called Goal Mapping. You may have heard of it. You not only write down your goals_you answer two major questions, WHY is this goal important to you and WHAT STEPS do you need to take to get there?

This is a great tool to be alone with. Try and fill it out when you are alone, there are no outside influences and really try to make your dreams become reality. Goal Mapping is also an awesome tool for athletes, a sales office, a small business owner, even an active mom/wife who’s busy within her community. Goal Mapping puts things into perspective and sets you up for success.

Each year, my daughter and I have a “goal mapping” conversation, at least twice a year. She looks at accomplishments and mishaps in the past year, I tell her to write them down. Then we go through the “should-of, could-of, would-of” conversation to get all the gunk out of her system. Then I ask her, “What do you want? What do you want to accomplish? and How bad do you want it?”. I tell her to WRITE IT DOWN. Then, we come up with a plan on how she’s going to get there. It’s very effective. Again, student, parent, working-joe…you can use this tool!

For me, 2019 is the year of BUILDing. Each month, I want to build something new. Whether it’s organic, financial, relationships…SOMETHING. I don’t care, as long as I am builder great things in my life, that’s the theme for 2019 for me!

What is your word of he year? STRENGTH? FIGHT? WORK? GUIDE? FAITH? HOPE?…Before starting my Goal Map, I wrote the word BUILD at the top of the page. I have a new life right now. I am on my own, I am not looking back and I am excited! What’s going on with you? Write it down? Why is it important to meet that goal? Write it down…etc etc.

Even though I’ve been running for years, it’s like starting a brand new race. I am not familiar with the course, the people or the area the event is being held in but I’m ready. It’s scary and exciting all at the same time. My heart is beating fast, the gun goes off and I am out there with hundreds of thousands of people who are also trying to make it to the finish line. You know what? We will all get there in our own unique way and when we do, it will be fantastic!

So, if you are looking to start something new, start writing it down, ask yourself why and what are you going to do to get closer to your 2019 goals!

HAPPY NEW YEAR

Tony Robbins | Goal Mapping

Hard Work, Passion and Getting Things Done

#MondayMotivation

This weekend was a great weekend for my girls. An awesome 800m win and a brutal win for my soccer girl and her team. But the weeks leading up to this weekend included a lot of tears, injuries, breakdowns and good old fashion hard work. They made it and this weekend proved that their passion and hard work would pay off. Now we can move forward with bigger and more challenging goals. Remember to be realistic, believe in yourself and never EVAH give up! Happy Monday!

On a MISSION

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Ok, so you know how you decide you are going to do something, you get started and three days into it, you really think "I am really doing something here!"? That's where I'm at right now. I am so excited to start this new strength training program. I am only doing basic stuff but MAN, I didn't realize how weak I was until I started to throw some real weight around. It's been a minute!

This past week, I have been consistently running, biking (eh?) and strength training. The duathlon season starts next month and I want to be ready.

So, for the next 2 weeks, I will be working on the following...

  • strength
  • endurance 
  • core
  • flexibility

I have completed 4 weeks of functional training with light weights. Now I am in the strength training phase for the few weeks before I graduate to power training. 

When adding strength training to your workout, make sure you stretch, take days off from weight training, eat the right foods and drink plenty of water. Building muscle can be fun but you have to take care of yourself along the way. Meet with a nutritionist who can help you with the right foods to eat before and after a workout. In the upcoming weeks, I will share with you what works for me and as a trainer, suggest meals and snacks to eat as well!

Whether you are a brand new athlete or a seasoned runner, let's keep each other motivated to keep pushing forward!

LOVE YOUR LUNGES

LUNGES:

If you are looking to reshape your glutes, quadriceps, hamstrings and calf muscles you need to do lunges. I have to admit that lunges are not my favorite exercise but the benefits of having a great butt, shapely thighs and faster 5K times has me hooked!

Lunges not only help strengthen your legs but they also help improve overall balance, flexibility and core strength. 

When performing lunges,

  1. Make sure your legs are shoulder width apart
  2. Next, take a nice step straight back from where your foot was placed under your shoulders.
  3. Move downward by bending knees at a 90 degree angle and finally
  4. Push up through your heels for full range of motion. 

Benefits:

  • stronger core
  • improved flexibility
  • better range of motion
  • provides power when sprinting
  • great looking glutes
  • shapely thighs
Posted on March 25, 2018 and filed under Workouts, Women's Fitness, Training, Running, Personal Training.

First 2018 Duathlon_Last In N Out Burger

The Pasadena Triathlon Event has come and gone. I could not wait for this event and what do I do the NIGHT before the race? I have an In N Out BURGER!!! 

Yes...I did.

The trainer that blogs about eating right and exercising 5 times a week broke D O W N and ATE an In N Out burger. Hey, guess what? I am human too, PEOPLE! Guess what? It showed in my performance this weekend.


When your daughter takes over your iPhone!

When your daughter takes over your iPhone!

The gun goes off, everyone takes off. That's normal. My body feels a little shocked, that's kind of normal. The fast crowd LEAVES ME and I begin to think...that isn't normal and why are they running so fast? We have 3 miles to run and then ANOTHER 3 miles when we're done with the bike? I could not understand WHAT was going on! My body felt fine, nothing was hurting or out of place. My breathing was good but for some reason, I was running SLOW AS A DARN TURTLE!

Now, the Triathlon/Duathlon/5K event took place at the historic Rose Bowl. Participants circled the Rose Bowl over and over and OVER again! Not bad at all. It was a well organized event and everyone was having a good time, except for one female participant who cursed at everyone but HEY, to each their own. EACH TIME I had to start the loop again, on foot or on the bike...I had the hardest time pushing through. I was slow and I felt like something was sucking me back into this huge vortex on nothing!

Fast forward to later that night, I had dinner with a friend of mine. I was telling her about the event and then we started talking about "trainer" stuff, then she said it "...when people eat crap...what do they expect?"! OH MY GOODNESS! That's what was wrong with me!!! I ATE CRAP Friday night (forgive me In N Out) but I did! A #2 In N Out meal as a matter of fact! My daughter warned me but I didn't C A R E. LOL!

That's why I felt like CRAP on race day!

NOTE TO SELF and those reading, if you are going to run or participate in ANYTHING, do NOT eat processed food the night before. Slow down, get a good home cooked meal with plenty of carbs, fresh vegetables and WATER, lots of WATER along with a good nights sleep! Save the processed food for another day or NO DAY AT ALL. 

Needless to say, I did win my age division, (I think I was the only one in my age division) and came in 16th overall in the event.

  • Do I feel guilty about eating that burger? Mentally? Ah, no! That burger satisfied a lot misery from the past week. #HUMAN.
  • Will I do it again? Physically?#HECKNO...the night before "heck no"...maybe a few days before if the week doesn't satisfy me! LOL!

Remember to be good to yourself. It's AOK to splurge, once in a while, but not every day and NOT the day before a race.

VEINS, TRAINS AND AUTOMOBILES

 

#bodyimage

I have these massive veins

in my hands and neck. When I am in tip top shape, they pop up along the front of my arms and legs as well. I get my crazy veins from my mother. Her hands are veiny too. I use to hate them because when I was younger_high school / college the kids would make fun of me. 

Now when I look at my veins, I LOVE THEM! I appreciate my veins. They remind me of all that good blood flowing & pumping through my body!

Think of an area on your body that you don't particularly get excited about BUT if you really think about it, it could be a sign of strength. Maybe you have massive calves or broad shoulders, a wide back or a big butt. Yep, I said it! Something may look off to you but someone else, they are looking at you like your BOSS!

My Granny is BOSS! She is no longer with us but I remember her being top heavy with legs that were KIND OF skinny compared to the rest of her body and guess what, they were veinyI NEVER heard her complain about her body or what she looked like. She would make little jokes here or there but she was very happy being Mattie! My Granny was a big ball of energy and her presence was BOLD! I would look at her and see amazement, strength and joy. She was ALWAYS happy, laughing and EVERYBODY knew her! Men LOVED HER! 

My point is...today, there is so much pressure on women to look our best or look like someone we are not. From the way we dress to how we comb our hair to what we were or don't wear. The pressure is on.  Many go under the knife to find perfection (and there's nothing wrong with that_I could use a boob job! LOL!), I just hope we are truly happy with who we are inside before we start changing what we think is wrong on the outside.  Body shaming is real at every age and stage of our lives. Girls are falling victim and older women are being shamed FOR simply AGING! It's gotta stop and it starts with you and me.

Beating yourself up over your body image will make you crazy OR at least the people around you. Making fun of other women is down right mean and cruel. For me, I have a very small chest, skinny legs, knobby knees, lots of gray hair coming in (thank GOD for hair color) and big feet!!! I think my butt is shrinking too...but THAT'S WHAT I GOT AND THAT'S WHAT I WORK WITH! YEP. If I want to change something about my outward appearance, my motto, I better be happy on the inside first

Remember, it doesn't matter what you look like, what color your skin, what kind of hairstyle you sport, as long as YOU are happy with yourself, it doesn't matter what others say. Make sure you are taking good care of yourself, living a healthy lifestyle and really practicing self care.If you can do those three things, you are on the right track...in fact you are PERFECT!