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.

Sunday, April 16, 2017

Week in Review - 4/16

Nothing too remarkable happened this week. A little yoga. A couple runs.

Wednesday, April 12, 2017

National Grilled Cheese Sandwich Day!

Did you know that April 12th (today) is National Grilled Cheese Sandwich Day?

A delicious grilled cheese sandwich is one of the best comfort foods out there! I don't know about you, but I definitely love me a good grilled cheese. So quick. So easy. So delicious!

Think a grilled cheese sandwich is just for kids? Think again.


Here are a few ways to Grow Up your next grilled cheese sandwich.

Sunday, April 9, 2017

Week in Review - 4/09

Happy Sunday! How was your first full week of April? Work was a little crazy for me, but everything else was pretty good! I'm excited for the rest of the month.

Since I'm not currently training for anything in particular, I'm switching up the format for my weekly review posts.

Tuesday, April 4, 2017

March Report Card

Something happened in March. Well, a lot of things. Things I didn't handle well - mentally, emotionally, physically. It's kind of hard to describe, and I'm not sure I want to publicly.

It was mostly a silent struggle. No one else probably even knew I was struggling. I kept it all bottled inside and struggled to get out of my head. It started out as just an emotional struggle, but it definitely seeped into my physical life as well.

I just felt off.

In my head. In my body.

Even lounging after work in my favorite chair was off. And walking down the hallway at work. Despite all the yoga I was doing, I felt out of alignment.  Like, I couldn't sit or stand straight. It was weird. And frustrating.

Somehow, I was still able to keep up with most of my workouts, and most of my goals are still on track, but it was a real struggle.

I'm ready to put March behind me. I'm ready to get my mind and body back in order.

Report Card

Sunday, April 2, 2017

Week in Review - 4/02

March is over, and I'm not really sad to see it go. Nothing too crazy this final week of March - just trying to make it through. :-)

Week in Review - 04/02/17

Saturday, April 1, 2017

Ultimate Coffee Date - April 2017

Happy April!!

It's a new month, which means it's time for the Ultimate Coffee Date!



March ended up being a really difficult month for me, emotionally, but I think I'm ready to pull myself out of my pity party - starting with catching up with all of YOU.

If we were having coffee today, I would tell you that back in 1997 I graduated from a 2-year women's college. It was a wonderful time in my life and some of my best friends are girls I met there. This weekend is our 20-year reunion weekend. I am loving following along on Facebook and reminiscing about my time there, but I'm also very much regretting my decision not to go. It would have been fun to catch up in person as well as see how the campus has changed in the past 20 years. 20 YEARS?! Still, not sure how that is possible.

Graduation Day holding my niece

If we were having coffee today,  I would tell you that I've decided not to hike the Grand Canyon this summer. It was an optional goal of mine for 2017, but the more I thought about it the more overwhelming it became, and the more the excitement wore off. Plus, I didn't feel up for the challenge of the training it would require.

Instead, I'm going to focus on planning a kick-ass adventure road trip for my 40th birthday in August. It will involve lots of hiking and lots of waterfalls. I'm in the very early stages of planning right now, but there will be stops in Northern CA, Southern Oregon (think Crater National Park), and the Columbia River Gorge (Northern Oregeon). I'm 99% sure we'll be including a hike to the Oneonta Falls.


If we were having coffee today, I'd tell you I'm probably going to be switching up my hairstyle this weekend. We'll see how creative I get. It might just be a simple color change, or I might go a bit bolder with some cutting involved. Whatever I do, I'm sure I'll post pics on Instagram. Unless it's a total disaster. 😉

In addition to changing up my hair, I'm also excited to play around with some new makeup that I got free from Influenster. I haven't really been taking time for makeup in the mornings, but it's time to get back to it. Or maybe it's an excuse to go out and do something fun soon.


Well, that's it for now! If I'm going to get all fancy with my hair and makeup, I better get to it before the weekend is over. It's funny how quickly the weekend can fly by.

If we were having coffee today, what would you tell me?
Do you ever drastically change your hair?
How do you pull yourself out of a slump?


Have a fabulous weekend! And, be sure to stop by our lovely hosts Deborah and Coco to catch up over coffee with some other amazing bloggers.