Posts filed under Women's Fitness

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!  

Nevertheless

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Training After being Sick

This cold and flu season has been reported to be one of the worse the US and San Diego County history. With over 100,000 cases reported and approximately 90 deaths related to the flu (in San Diego county alone), it seems like everyone is getting hit.

My cold/flu started in late November with a sinus infection that turned into a cold. I figured I would wait it out and take the necessary cold medicines while drinking a lot of water and vitamin C. Come mid December my cold became worse. I went to the doctor for THE DOCTOR to tell me to wait it out. I was pissed because I have asthma...so that was kicking off and my doctor didn't even treat me for that! Fast forward to another two weeks and my breathing sucked, 102 degree fever and I losta lot of valuable holiday time with my girls PLUS no training. Needless to say, I went back to the doctor and demanded REAL treatment.

Now we are in 2018, I am still fighting some of the side effects of being sick but I have almost completed my first week of full training for 2018. YESSSS! Nevertheless, I literally have been taking it slow and not beating myself up if I can't complete a 3 mile run or lift heavy weights. My body is still trying to recover but I know I will be at the top of my game slowly but surely!

I may not be 100% but nevertheless I am back running, moving and lifting. YESSSS! I said that already...right?

Here are my workouts from the past 2 weeks!

  • Jan 2nd - Jan 5th walked 1 - 2 miles / day
  • Sunday - ran 2.55 miles at a 9:39 pace
  • Monday - ran 1.7 miles at 9:17 pace w/strength training
  • Tuesday - rest
  • Wednesday - ran 2.85 miles at a 8:43 pace
  • Thursday - ran 1.8 miles at a 10:19 pace w/strength training
  • Friday - rest
  • Saturday - goal is to bike 8-10 miles
  • Sunday - goal is to run 4 miles

My workouts this week were low key and I would like to say easy but with the paces I just shared it wasn't. After each run I was on the floor for nearly 10 minutes trying to recover! LOL!  NEVERTHELESS I completed each workout and I feel really good about each workout! 

Before I fell sick, I was up to 11 miles for my long runs and 3-4 miles for my daily runs. I also put a lot of miles on the bike as well. I figured it will take me about 3 weeks to get back up in miles if I play it smart and take care of myself.

If you are sick or feel it coming on, here are my recommendations on getting better!

  1. See your doctor first. My recommendations are general "mom" recommendations. GO TO THE DOCTOR!
  2. Drink A LOT of water and take vitamin C (EMERGEN-C)
  3. REST. Get a lot of sleep and rest. At least 8 hours of sleep. Slow down...trust me! I didn't slow down and I paid for it!
  4. Wash your hands and face as often as you can to help prevent spreading the germ.
  5. Take your Medication. If your doctor prescribes any medication...take it. 
  6. Be patient and enjoy your down time. It sucks to be sick but it's a great time to catch up on Netflix!  

 

4 Reasons to Love Thanksgiving

1. Family: Whether you have a traditional family or you have created your own, having a circle of people that you can count on when things are good or bad makes life so much better. Be thankful for your family and friends. They are there to challenge us, love us and be there for us no matter what.  

2. Food: O M GOODNESS! I love food and even though looking at me, you may have your doubts but cooking and eating are always on the top of my list. As I blog...my 15 year old daughter has control of the kitchen this Thanksgiving and has put together an amazing menu of fresh and exciting meals for the entire day. Love food, respect food and enjoy of the flavors of life!

3. Fitness: OK...sometimes this has to go before both family and friends but I LOVE FITNESS. It's a great way to release tension, get in the best shape of your life and meet other amazing fitness freaks that will keep you accountable this Thanksgiving Season. Remember, you will have to face them in the gym on Monday if not this weekend.

4. Fun: Whether you are knee deep in snow or you can hear the sounds of crushing waves at the beach find a way to get OUT OF THE HOUSE and have some fun! Whether it's a family walk, going to the local Thanksgiving parade or Turkey Trot...don't worry about life and have so much fun!

Ok, I have to go...the food festivities have begun ALREADY! We have an amazing Thanksgiving Breakfast spread that I have to .....BYE! 

3 Exercises 1 Workout

 
 

Looking for a simple exercises you can do almost anywhere? My 3 n 1 Workouts are a perfect way to get moving and get in shape on your own. You will see results within a month if you pick 3 videos you like and do them consistently for 3-4 weeks. Find a plan or video at seenicrun.com/workout that will work for you and start moving now!

Absolutely free and if you have questions, look to your right and email me! Good luck!

THIS WEEK...RUSSIAN TWISTS / LEG EXTENSIONS / SIDE PLANKS