Sunday, August 20, 2017

Week in Review - 8/20

After last week's post, this one is gonna seem pretty tame. It took me most of the week to fully recover from all the birthday fun. I was pretty tired all week, so my workouts were, let's just say, lackluster. 😊

Week in Review 8/20

Monday, August 14, 2017

Week in Review - 8/13

I know, I know. I normally post my Week in Review post on Sunday, but it was the last day my sister was in town and I was still having too much fun celebrating my birthday. My 40th birthday is definitely one I will always remember. It was so special to have my family come to visit, and we had a great time!

We crammed in so many fun activities! Walking the Strip {a lot}, a helicopter tour, a pool day, hiking in the mountains, Hoover Dam. There were some very, very late nights and some early{ish} mornings. But mostly, there were good times catching up with my family that I haven't seen in way too long. Read my highlights below. 😊

Week in Review 8/13

Sunday, August 6, 2017

Week in Review - 8/06

This past week started out very stressful with some plumbing issues in our apartment. Sparing you the real gory details, because of where our apartment is situated in the building, if other apartments get clogged, it causes back-ups and issues in ours. This isn't the first time it's happened. But, it was the worst time it happened. It was bad enough that we secured a hotel room for the night.

If we hadn't been dealing with a lot of issues in our complex this year, it wouldn't have been so stressful. But, it was kind of a last straw type of deal. The stress came because we were fed up and we really wanted rashly break our lease, find a new apartment ASAP, and move this weekend. It wouldn't have been ideal with family coming in soon, but I was just so tired of dealing with all the shit (pun intended). So, we kinda made it a bigger deal than we probably should have. Ultimately, we calmed each other down and decided against such a rash move.

Despite all that, it was still a decent week! I had to skip a few workouts, but there were definitely some highlights, so be sure you read on to find out what they are. :)

Week in Review 7/30

Saturday, August 5, 2017

Ultimate Coffee Date - August 2017

Happy August!! I've been looking forward to August pretty much all year, so I'm super excited that it's here. :) Since it's the first Saturday of the month, it's time for the Ultimate Coffee Date! Grab some coffee, tea, or whatever your favorite beverage is and let's catch up!

Ultimate Coffee Date - August 2017

I sure hope that you've been enjoying a fabulous summer! Summer starts early here in Vegas, and the first couple months were glorious. July was a bit more humid than I like (nothing compared to my Midwest and East Coast friends, of course!), but overall this summer has been amazing! It's certainly not over yet and I plan to keep on enjoying it as much as I can!

Friday, August 4, 2017

5 Favorite Half Marathons

Today's Friday Five 2.0 topic is Favorite Races. A blogging friend, Jennifer at the Fit Nana, visited Valley of Fire when she was in Vegas for BlogFest. Her post on IG reminded me of the half marathon I ran through that park back in 2013. It definitely ranks as one of my favorite races.

I love the half marathon distance! There are some really gorgeous courses out there!! I've actually only run 12 halfs since my first back in 2002. I relived each race preparing for this post and want to include each of them as a favorite, but I'll limit myself to 5. 😃


Wednesday, August 2, 2017

July Report Card

I had grandiose plans of writing up this post Monday night, but I was thwarted by some disgusting plumbing issues in our apartment. It was so bad that we had to get a hotel room for the evening while our apartment aired out. We're still working through some issues. Ugh!

So, August is kinda off to a rough start, but I'm trying to stay positive. I've got family coming in next week to celebrate, so I'm trying not to let these apartment issues get me down!

July Report Card

Sunday, July 30, 2017

Week in Review - 7/30

Most of the week was kind of ho-hum. I had a little trouble recovering from BlogFest. I was so tired all week. It was a week that normally order Bountiful Baskets to pick up Saturday morning, but the thought of waking up at 5 AM was just too much for me, so I skipped it this week. It felt so good to sleep in until 8AM yesterday.

I'm feeling a bit more refreshed after sleeping in yesterday and kinda taking it easy. Plus the weekend ended pretty great with a Saturday evening hike and a super fun Sunday morning.

Week in Review 7/30

Friday, July 28, 2017

5 Things I Didn't Expect at BlogFest

I can't believe it's been a week already since BlogFest! This week flew by. Probably because I'm still so tired. I've been looking forward to sleeping in on Saturday all week long. 💤

BlogFest was amazing, and I'm so glad I had the opportunity to attend. It was my first year so I wasn't too sure what to expect. Instead of doing a day-by-day recap, I thought I'd share 5 things that I didn't expect going into BlogFest.


How Exhausting It Would Be

Well, I did kind of expect this. I knew I was going to lead a group run and that there were going to be workouts, so this was kind of on me. I didn't exactly prepare for this conference, physically. I hadn't eaten, slept, or hydrated very well the few days leading up to the BlogFest, and I definitely paid the price on Day 1.

I had to skip the big Welcome Party dinner Thursday night because I was so exhausted! As well as the Friday morning workout. I was so bummed but knew I needed some sleep if I was going to make it through the next few days.


The New Way to Take Notes in a Seminar

I learned so much during the seminars. I'm a pretty terrible note taker, though. Always have been. That's where my phone came in so handy! The new way to take notes? Snap a picture of the presenter's slide! I did take some traditional notes as well, but snapping a picture was so quick and easy. I still need to go through all my notes/pictures and definitely plan on using some of what I learned in future posts.

A few of the "notes" I took


The Brand Connections

Oh, the brands! There was so much more emphasis on the sponsoring brands than I expected. It was called BlogFest, so I thought there would be a bit more emphasis on blogging tips and tricks. Best practices. That kind of thing. While there were a few seminars on blogging topics, it seemed there was more emphasis on learning about, and connecting with, the sponsoring brands. And working with brands, in general. Working with brands is pretty exciting, and I hope that I can do more of it in the future.

We were well fed throughout the conference!


The Swag and Samples

As bloggers, we were definitely hooked up! I brought home a big bag of swag the first night with so much fun stuff like a Takeya water bottle, a shaker bottle and other fun stuff from Great Lakes Gelative, earbuds from Larabar, wrist sweatbands from STRONG by Zumba, resistance bands from TRX and GymGo and so many goods to eat like dried California figs and Mariani dried fruit and SO MUCH MORE.

And that was just what the SweatPink/IDEA World team put together for us.

I snagged a lot more walking around the expo. :-)



How Much I'd Love Figs

I'd ever tried figs before BlogFest. Well, expect in a Fig Newton. I was so surprised at how much I fell in love with this little power fruit. I now love figs fresh and dried. Alone, on toast with cottage cheese or peanut butter, paired with cheese & crackers. I'm really excited to experiment with more ways to eat figs.


There is so much more I want to say about the things I learned and tried at BlogFest, so look forward to more posts to come. :-)


I'm linking up today with Running on Happy & Fairytales and Fitness for Friday Five 2.0.


Sunday, July 23, 2017

Week in Review - 7/23

Wow! Today flew by!! I enjoyed sleeping in, went to a seminar on Minimal Running, took a nap, and then put away my haul from Blogfest/IDEA World Convention. It doesn't seem like I got a lot accomplished, so it's crazy that it's already time for bed.


Sunday, July 16, 2017

Week in Review - 7/16

This past week kicked off the 30-day countdown to my 40th birthday! I may have complained to Jeff a couple months ago about being disappointed in my 30th birthday celebrations, so we are definitely making this milestone birthday THE BEST!

It's still several weeks away, but I'm embracing every day and looking forward to the big day! It's going to be epic fun, and I hope you'll follow along on my adventures.


Tuesday, July 11, 2017

How to Successfully Complete a Fitness Challenge

Tomorrow is THE Day! The beginning of the 30 day countdown to my 40th birthday. I'm beyond excited.

I can't wait to celebrate with all of you with a 30 day fitness challenge.

I've gotten some questions about the exercises and participating in the challenge, so I thought I'd share some tips on how to successfully complete a fitness challenge. Any fitness challenge, not just the one for my birthday.

Sunday, July 9, 2017

Week in Review - 7/09

I took Monday off this past week, so I could have a nice 4-day weekend! It was so nice to have a couple extra days off. I'd like to say to sleep in, but... those were the last 2 days of the RW Run Streak. Soooo, no sleeping in. Instead, early morning runs to beat some of the heat. 💦

At least I didn't have to worry about getting back in time to get ready for work. That was nice!

Hope everyone had an enjoyable 4th.


Wednesday, July 5, 2017

Celebrate with Me!

If you've been around for the past month or so, you might recall some casual mentions of a birthday challenge. The time is finally here to share all the details!


My 40th birthday is August 10th, and I really hope you'll celebrate with me. What better way to celebrate than with a good old fitness challenge.

Sunday, July 2, 2017

Week in Review - 7/02

Nothing too special or exciting happened this week. Just running every day with a few other workouts thrown in. Oh, and a run with Katrina. It took us 2 years, but we finally made it out for a run together. :-)


Saturday, July 1, 2017

Ultimate Coffee Date - July 2017

Happy July! This year is FLYING BY! Since it's the first Saturday of the month, it's time for the Ultimate Coffee Date! I love catching up with some of my favorite bloggers over virtual coffee each month.

Since June was over before I even knew it, I don't really have a lot to share. I already talked about all my summer plans in June's coffee date.

Thursday, June 29, 2017

June Report Card

If it's possible, June flew by even FASTER than April or May!! 2017 will be over before we know it. Or maybe it will slow down after I turn 40 in August. LOL.

June Report Card

Sunday, June 25, 2017

Week in Review - 6/25

This week was all about YOGA!


After 8 weeks of the Bikini Series, I needed a break from running and regular strength training. I still kept up with the RW Run Streak, but kept each run to 1 mile in order to focus more on yoga.

Workouts:


M - 1 mile run + Healthy Energy Flow (36min)
T - 1 mile run + Power Yoga: Lines, Angles and Loops (49min)
W - 1 mile run + Yoga for Core (and Booty!) (28min)
Th - 1 mile run + Hatha Yoga Happiness: Gratitude (35min)
F - 1 mile run + Compassion Yoga (58min)
Sa - 1 mile run + Power Yoga with Crista Shillington: Up, Down and All Around (1h 13min)
Su - 7 MIN Pre-Run Yoga + 1 mile run + Post-Run Cool Down Yoga + 6-Min Yoga for Hips + Perfect Stretching Routine

I tried to get in some longer yoga videos this week. Saturday's was particularly good. It was really tough and I had to do some modifying, but at the end, I was so happy.

I really love the heat; it's one of the reasons I live in Las Vegas. It's been over 110°F this past week. While I think it feels fabulous, I've been doing my runs before work. The thought of running in the sunshine and heat after work just didn't seem very smart. :-)

Highlights of the Week:


Moon Valley Nursery
I played hooky from work on Friday (pre-approved, of course), and we made a little visit to the Moon Valley Nursery. Jeff had gone earlier in the week to look at their lemon trees and discovered they have a lot of tropical birds, so he wanted me to see some of the wildlife at the nursery. It was really fun!

There was a toucan that was pretty noisy and a ponds full of turtles.


I think there were some koi in the pond as well. :-)

There were quiet a few other birds in cages throughout the nursery. My favorite was Cool Whip.


It was a fun little excursion.

Stanley B Spring Trail
Today, we headed up to Mt Charleston to beat the heat and cross off June's new trail.


I think this is one of my new favorite trails! There were lots of interesting things to look at - trees, caves, bushes, etc. It was a pretty easy trail to navigate with quite a bit of shade (compared to most Vegas trails).

The views were spectacular!


There is a spring at the end, but we didn't make it all the way. Sallie was getting too hot and too tired, so we decided to turn around.

I'll try to write a whole review post on the trail. It's definitely one that we want to do again.

How was your week?
Do you ever just take a break from your regular workouts to focus on one thing?


I'm linking up today with Tricia & Holly for the Weekly Wrap.

Sunday, June 18, 2017

Week in Review - 6/18

Today marks the end of the Tone It Up Bikini Series. It's hard to believe it's been 8 weeks already! It went by pretty fast. Probably because I was working so hard. :-D

Goal Check-In:
NO Fast Food ✔
Starbucks 1x per week ✔
72 oz of water a day ✔
Stick to the workout plan ✔Well, I did skip one workout this week due to time.
Sub 10:00 min/mile - Current avg pace: 10:24
Lose 10 lbs - ↓ 11.8 lbs

Monday, June 12, 2017

Zucchini Matcha Muffins

Do you love muffins? I know I do!

But they don't tend to fill me up. I can easily scarf down 3-4 normal homemade muffins with my morning coffee. And then need to force myself to stop. the. madness.

I wanted to create a muffin with a little more oomph! aka. protein.

It was about time use up the leftover shredded zucchini in my freezer and I found this recipe on Pinterest that looked like a promising place to start for my concoction.


Sunday, June 11, 2017

Week in Review - 6/11

I can hardly believe that I just finished week 7 of the Bikini Series! It's gone by so fast, though I will admit that this past week was a little difficult to focus. I'm kind of ready for a break after working so hard.

One more week to go!

But I need to start thinking about what's next, so I'm ready to go when the series comes to an end next Sunday. I definitely want to keep up with strength training but include more yoga. I'm sure I'll come up with something throughout the week.

Goal Check-In:
NO Fast Food ✔
Starbucks 1x per week ✔
72 oz of water a day ✔
Stick to the workout plan ✔
Sub 10:00 min/mile - Current avg pace: 10:27
Lose 10 lbs - ↓ 9.4 lbs

Thursday, June 8, 2017

Portion Control Made Easy

Disclaimer: I received a Precision Digital kitchen scale complimentary from EatSmart Products in exchange for my honest review.

If you read my Week in Review post this past Sunday, you'll know that I recently broke a pretty big weight barrier. So exciting!!

Yes, after six weeks of dedicated hard work during the Bikini Series, I'm starting to see some real progress. I can't give all the credit to working out every day, though.

No, my success is also partly due to watching what I eat and trying to make healthier choices.

I gave up fast food.
I committed to drink at least 72 oz of water a day.
I tracked all my food {most days}.

These small changes helped a lot, but I needed a little more.
Enter EatSmart Scales.


Monday, June 5, 2017

Lemon-Cilantro Kale Salad

This might be the most amazing kale salad ever, and it's just something I threw together before work one day. It totally made me late, but it was so worth it come lunchtime. In fact, I had it for lunch a few days in a row, and I looked forward to it each day!

The key to a great kale salad is to massage it a bit with oil, or dressing, before adding all the other ingredients. It really tenderizes the kale while simultaneously changing the flavor from bitter to sweet and nutty.

It might seem a little weird at first to really get in there with your bare hands, but seriously, it will change the way you feel about kale!


Serves 4.

Sunday, June 4, 2017

Week in Review - 6/04

OMG! Guys, when I stepped on the scale this morning, I broke the 160 barrier!! I could hardly believe it. It's been far too long since I'd seen a number under 160. It was definitely a nice surprise to start my day.

Only two more weeks left in the Bikini Series. I'm really excited about how well I've stuck to the workouts and how focused I've been on eating better. I'm hoping that much of it sticks around long after the series comes to an end.

Goal Check-In:
NO Fast Food ✔ technically, I was good this week, BUT I did break last Sunday after last week's update.
Starbucks 1x per week ✔ since I broke on Sunday with fast food, I decided ZERO Starbucks this week. Success!
72 oz of water a day ✔
Stick to the workout plan ✔
Sub 10:00 min/mile - Current avg pace: 10:20 with temps getting hotter and hotter, not sure I'm going to make sub-10 during this challenge. Maybe in the fall.
Lose 10 lbs - ↓ 8.4 lbs

Saturday, June 3, 2017

Ultimate Coffee Date - June 2017

I really missed catching up with all of you last month, and I just couldn't let two months go by without a coffee date!


It's getting HOT here in Vegas. I think our high today is 104 F. Yikes! So, I'm sipping on delicious Iced Protein Coffee.

If we were having coffee today... I'd share with you how I made this delicious drink. :)

Wednesday, May 31, 2017

May Report Card

Is it just me, or did May fly by even faster than April? Lots of changes at work in May, and with that came a lot of craziness. There were plentiful of days that were straight up STRESSFUL!

The Bikini Series really helped to keep me sane. 😊

May Report Card

Tuesday, May 30, 2017

23 Songs Perfect for Summer

Yesterday was the unofficial start to summer! Are you ready for it?! Hope you did something fun to celebrate the season and the sunshine!!

In honor of summer and sunshine - two of my favorite things - I created a playlist on Spotify that is absolutely perfect for summer.


Monday, May 29, 2017

Black Bean, Corn, Zucchini Salad with Cilantro Dressing

I have been in LOVE with cilantro lately. It's a little unfortunate because my husband is one of those people who HATE cilantro.

Or maybe not unfortunate, because it just means MORE for me. 😋

A couple weeks ago, my phone died on me. It's all good a replacement was sent out free of charge. While I was without a phone, I had to old-school it a bit by digging out an actual cookbook. It was difficult to try to follow a recipe from Pinterest when my computer was in a different room.

It was fun to thumb through my few cookbooks to find some new recipes, though. I really should do it more often.

I adapted the following recipe from 1,000 Vegan Recipes by Robin Robertson. The original didn't include zucchini, but I love raw zucchini and since I had some in the fridge that needed to be used, I chopped it up and added it in.

It's served cold, so if you're headed to a Memorial Day picnic today, this would be a perfect addition to the usual picnic fare. Plus, it's super quick and easy to throw together.


Serves 6.

Sunday, May 28, 2017

Week in Review - 5/28

Ooph! This was kind of a tough week. So much more mindless snacking during the workday than in the first half of the series. FOR NO GOOD REASON! But isn't that usually the case with mindless snacking?! :-)

Work is still crazy, but it was a little less busy this week. I think that played into the additional snacking. Boredom. Whoops.

I did create the most delicious kale salad one morning. I'll share the recipe soon, but it was so good!

Goal Check-In:
NO Fast Food ✔
Starbucks 1x per week ✔
72 oz of water a day 😒 - I fell short both Tues & Fri
Stick to the workout plan ✔
Sub 10:00 min/mile - Current avg pace: 10:31
Lose 10 lbs - ↓ 6.8 lbs

Tuesday, May 23, 2017

Favorite Songs of 2017 (so far)

It's my first time linking up for Tunes Tuesday with KimSteff, and Janelle for real (I linked up once before with just an IG pic).


I've been listening to music a bit more on my runs, but the music on my phone has gotten a bit stale.

I needed to mix it up.

So, I finally redeemed my coupon code for a free year of Spotify Premium to see if I like using it on my runs. I was going to test out the free version before redeeming, but Premium allows you to download to your phone, and I try to use the least amount of data during my runs as possible, so Premium it is. :)

On the 4th Tuesday of each month, the Tunes Tuesday topic is Current Favorite Music. I'm loving so many new songs this year! I think artists are really bringing their A game right now, and it makes my commute so much more enjoyable.

Here is a playlist of my Top 10 Songs of 2017 (so far). Enjoy!
@EnjoytheCourse shares her Top 10 Songs of 2017 (so far). What's your favorite?



They may or may not be good for running. ;-) I'm testing it out for the first time this morning!
What do you think? Will this be a good playlist for running?
Stay tuned to Twitter and IG to see what I thought.


If you use Spotify, feel free to follow me - Clarinda Dodson - or leave your name in the comments, so I can follow you. Also, please share any Spotify tips & tricks with this newbie.

Don't forget to head over to our hosts to see what music everyone else is currently loving!


Sunday, May 21, 2017

Week in Review - 5/21

I can hardly believe that I just finished Week 4 of the Bikini Series! Halfway done!! It's going by so fast. Must be my hard work and commitment that's making it fly by. ;-)

The workouts have been TOUGH, but I find myself looking forward to them each morning. I like how there's a mix of videos, live workouts (I've only done 2, but they have 2 each week), and Daily Moves.

I meant to take some halfway done pics, but my day got away from me.
Maybe at the end of Week 5.

Goal Check-In:
NO Fast Food ✔
Starbucks 1x per week ✔
72 oz of water a day ✔
Stick to the workout plan ✔
Sub 10:00 min/mile - Current avg pace: 10:29
Lose 10 lbs - ↓ 5.6 lbs (yes, I gained a little last week, but it's OK.)

Sunday, May 14, 2017

Week in Review - 5/14

This was a tough week. Work is going through a lot of changes, which means lots of meetings and conversations. It's exhausting.

The cherry, of course, was Wed morning, when my phone decided to turn off and never turn back on. Support was very helpful and is shipping me a replacement phone free of charge. Unfortunately, the timing was the worst. I submitted the order for the replacement around 7pm on Wed and it took until Fri morning to process the order. So, even though it was shipped FedEx Overnight, it's not arriving until tomorrow because overnight from Fri doesn't include the weekend. Boooo.

At least I had the Bikini Series to help keep me somewhat sane. 👍

Goal Check-In:
NO Fast Food ✔
Starbucks 1x per week ✔ (not even once this week!)
72 oz of water a day 😒 -  I was short on water both Fri & Sat
Stick to the workout plan ✔
Sub 10:00 min/mile - Current avg pace: 10:37
Lose 10 lbs - ↓ 6 lbs

Thursday, May 11, 2017

The Why's & How's of Foam Rolling

Quick! What are some of your first thoughts when I say Foam Roller?

If you're like me, you might have come up with things like:
Self-massage, Injury prevention, I need to do this more often, but never find the time
Painful, Good for recovery, I know I should, but...

Did you know that today is National Foam Rolling Day?!
I know! There is a national day for everything nowadays. :)

The Why's & How's of Foam Rolling

I find the thought of foam rolling to be kind of intimidating. I know there are a ton of benefits, but sometimes I can get caught up in the HOW of it all.

First, let's talk about the WHY.

Monday, May 8, 2017

Vanilla Cinnamon Kale Smoothie

Once upon a time I tried a Green Tea Latte from Starbucks. I wasn't a huge fan.
It tasted too earthy. Too green.

One of the primary ingredients was matcha powder.

So, when I received a big package of matcha in my goodie bag from the #TIUVegas meetup a couple weeks ago, I wasn't sure I'd like/use it.

I took a shot and experimented with it in a smoothie.

It was heaven!

The other secret ingredients that made this smoothie super delicious were the cinnamon, ginger, and vanilla protein powder. Oh, and the apple juice. These ingredients really helped make the smoothie delectable.

Vanilla Cinnamon Kale Smoothie


Takes , serves 4.

Ingredients

  • 1 bunch kale, stems removed
  • 2 cups almond milk, original unsweetened
  • 1 cube Pop&Cook crushed ginger
  • 125 g zucchini
  • 358 g strawberries
  • 1 tsp ground cinnamon
  • 1 tsp matcha powder
  • 8 oz apple juice
  • 1 scoop vanilla protein powder

Instructions

  1. Blend kale and almond milk together.
  2. Add remaining ingredients and blend until smooth.
  3. Divide equally into mason jars. Drink one immediately and freeze or refrigerate the other 3 to enjoy throughout the week.
What's your favorite smoothie ingredient?


I'm linking up today with Deborah and Sarah for Meatless Mondays.
Confessions of a Mother Runner

Sunday, May 7, 2017

Week in Review - 5/07

Another successful week of the Bikini Series! I didn't miss a workout and feel like I'm recovering a bit faster after them now. I still get sore, but it doesn't last as long.

Goal Check-In:
NO Fast Food ✔
Starbucks 1x per week ✔
72 oz of water a day ✔
Stick to the workout plan ✔
Sub 10:00 min/mile - Current pace: 10:41
Lose 10 lbs - ↓ 4.2 lbs

Tuesday, May 2, 2017

April Report Card

Where did April go? I mean seriously. It was 1000x better than March, and it really flew by.

I'm having a very difficult time believing it is May already. :-)

April Report Card

Sunday, April 30, 2017

Week in Review - 4/30

I was going write a whole post on my goals for the Bikini Series, but since I haven't done that yet, I'm just going to share them in this post.

Week 1 of the Tone It Up Bikini Series was a SUCCESS! I stayed on top of my goals {for the most part} and am still looking forward to the next 7 weeks.

Sunday, April 23, 2017

Week in Review - 4/23

The Tone It Up Bikini Series starts tomorrow! I'm EXCITED!!

I've got breakfasts prepped and ready to go.
I've got lunches prepped and ready to go.
I've got snacks prepped and ready to go.

I'm a little worried about dinners, but I think I'll be OK. Dinners are a little harder because I have to think of what Jeff likes instead of only what I like. :)

But first, let's talk about this past week. A little slow to get started, but I finished pretty strong!

Tuesday, April 18, 2017

Running Mistakes: Proper Fueling

This week's topic for Tuesdays on the Run is Foolish Running Mistakes.

A perfect chance to revisit 5 lessons from running I haven't learned. Yeah, 2 1/2 years later, and I am still making most of these mistakes - not fueling properly, not running at a good time of day, forgetting sunscreen or BodyGlide, and not stretching.

Today, I'd like to talk a little more about the first lesson I still haven't learned.

PROPER FUELING.




As a runner, I can get too focused on pounding the pavement or trails.
Too focused on pace and speed work.
Too focused on getting it done.
Too focused on the physical aspects of being a runner.

I sometimes forget about the importance of fueling my body properly.

Raise your hand if you've ever...
  • ~ Eaten poorly the night before a race or a long run (or even a short run)
  • ~ Drank too much {alcohol} or too little {water}
  • ~ Stayed up too late or got up too early

Yep. Yep. And Yep.
I know I'm not the only one who raised her hand for each of these.

Good nutrition, hydration, and sleep are essential for all athletes - even the most casual of runners.

FOOD


We've all heard the sayings - You can't outrun a bad diet and Weight loss takes place 80% in the kitchen and 20% in the gym.
But it's hard to remember that, at least it is for me.

It's not all about the calories, but more about making good food choices. Good food choices increase your energy, promote muscle growth, and aid in muscle repair.

Focus on eating nutrient-rich foods, like fruits and veggies.
And protein. Lots of protein.
Focus less on fats, added sugars, and empty calories. You'll feel stronger, have more energy, and overall perform better.

Here is an amazing list of 15 of the best foods for Runners from Runner's World magazine.


WATER


It's the essence of life, right? Not only is it more than 50% of our bodies, we use it for everything! To drink {obvs}, to cook, to grow our food, etc, etc, etc.

Think of water as your body's transportation system - everything flows a little better when it's fueled properly.

The first thing I think of when I think of the importance of drinking water is that it flushes out toxins, but there are so many more benefits! It also helps to regulate body temperature. It increases energy levels. It helps prevent cramps and sprains.

Pretty much everything works better when it's well hydrated.

This is something I constantly struggle with. If you do as well, you may find these 5 tips on how to drink more water helpful.


SLEEP


Sleep is all too often the forgotten fuel. Skimping on sleep can derail you - even if you have your nutrition and hydration in check. Your body requires sleep to rejuvenate, restore, and repair. As runners, we are hard on our bodies physically, so we need a bit more sleep than the average person.


We hear so much about Stage 4 of sleep, REM Sleep, but most of the good stuff happens in Stage 3, Restorative Sleep. Aiming for 8-10 hours of sleep each night, on a regular schedule, will help restore and repair your body so you can perform better!

Consistent bouts of good sleep will also reduce the risk of injury. What runner doesn't dream of that?

Sometimes good sleep is out of our control. Like, the night before a race. I don't know about you, but I'm usually filled with all kinds of excitement & anxiety that prevent me from getting a good night's sleep. Don't sweat it! As long as you've been sleeping well in the days and weeks leading up to the race, you'll probably be fine and headed towards that shiny PR. Check out this article from Casper for even more tips on how athletes use sleep.

If you're having trouble sleeping, make sure you consider all of that factors that help provide a good night's sleep. Is your mattress old? A good mattress will help you get the sleep that your body deserves!

Who really has the time for an extra hour or so of sleep? YOU DO! If you make time for your run and strength training and everything else, you need to make time for proper REST as well.

Don't think of REST as a bad word. 
Think of it the same way you think of food and water - FUEL!

It's A-OK if you need to skip a workout or run occasionally to catch up on some ZZZs. In the long run, your body will thank you for it and perform better on the next one.

I'm far from a perfect runner and I often need to remind myself of the importance of properly fueling my body with good food, nutrition, and sleep. It's important to remember it's not just about logging those miles.

Like this post? Please consider sharing.



Do you hate the idea of rest, or do you embrace it?
What is your most common foolish running mistake?
How many hours of sleep do you average a night?

I'm linking up with MarciaPatty, and Erika for Tuesday's on the Run.











*This post was inspired by Casper but researched and written by me. All thoughts and opinions are my own.
Please note I am not a registered nutritionist or health professional.