Working your way to getting fit again (Week 2)



MONDAY, APRIL 22, 2013

3:3 min. intervals which consists of: a 5 min. warmup, and repeating the following 5x (3 min. fast & 3 min. steady). 


40 min. steady which consists of: a 5 min. warmup & 40 min. steady

FRIDAY, APRIL 26, 2013

2×10 min. fast which consists of: a 5 min. warmup, 10 min. fast, 5 min. slow & 10 min. fast 

SUNDAY, APRIL 28, 2013

40 min. steady which consists of: a 5 min. warmup & 40 min. steady


There will be in-between workouts as well on Tuesday & Thursday & Saturday which i will be doing pilates, yoga, surfing, skateboarding or swimming…but I have not planned them out just yet. I will keep those days free from planning so that I don’t feel overwhelmed. I will keep up with this blog as I go through this week to track my progress. I have also been keeping track of my heart rate each day, both resting and active and will continue to do this. As for the Nike Fuel Band, I will also record the daily amount of calories that I am burning in order to plan out my eating better. Lastly, I have added some nutrition advice and sports nutrition planning websites that I found useful below to better fuel the workouts…i hope you enjoy as well! 🙂 One step at a time….



The drive home from my run in Balangan on Run #1




Jimby Beach…the tide was low and the sun was high on Run #2! 




Nusa Dua Run @ Blackstone beach Run #3




The road to Balangan Beach was long on Run #4!



The information below was taken from:


Food is important.

Not only does it provide us enjoyment and nourishment, but it is responsible for fueling the strong, powerful bodies that we put through such vigorous workouts.

When it comes to putting things into our bodies, it’s absolutely essential to have some sort of game plan.  That is, to have a personal nutritional management structure to go by, in place of random consumption.  Three critical areas to consider and prioritize are:

1) what you eat (choosing high quality foods)

2) how much you eat (don’t starve yourself and don’t stuff yourself)

3) when you eat (nutrient timing)

We will Zero in on the third mention for this post, nutrient timing, specifically peri (pre and post) workout meals. Chances are, if you’re putting the structure and commitment into your training with a specific and desired outcome, it would also serve your efforts well to be prepared and thoughtful in your nutrition relative to those goals.

Nutrition is a big subject area with a number of moving parts and perspectives. For the sake of this post, I will share based on what’s been my experience and worked for me.

Over the past several years, I have gained most of my nutrition experience from my long-time coach, Carter Schoffer of Body Transformation Inc. and Precision Nutrition. In that time, I’ve been taught that the foundation of all my meals should include both lean protein and vegetables. The peri-workout meals are where we tend to manipulate more variables including healthy fat sources, fruit and the most commonly manipulated variable of course, carbohydrates. Carbohydrates can get a bad rep, yet when we better understand where to place them and how to manage them we can certainly have our carbs and eat them too.

Our post workout-feeding window is typically within three hours post training. If you’re going to eat starchy or sugary carbs, the best time is typically peri-workout. How we structure our peri workout nutrition is still specific to the context of (1) the physiology of the person (2) your workout and (3) your training goals.

1a) Those who may get along with post-workout carbs best are those who tend to be built lean naturally and are more carb tolerant. This is also true if your goals fall more along the lines of performance, health, lean mass, taste/pleasure-centric.

1b) Those who tend to store more body fat are less-tolerant to carbs and desire goals that may not get along well with carbs–post-workout or otherwise (ie: strict fat loss). These individuals may not have as much dietary freedom when it comes to the inclusion of carbohydrates.

(2) The type of your workout, intensity and hormonal response could also influence the level of deservedness for carbs. For example:

    • Sport = carbs
    • Resistance Training = carbs
    • Interval work = maybe carbs
    • Low intensity = prob not carbs, unless training for a sport.

(3) Most importantly, your training goals will ultimately influence the strategy of your peri workout meals:

    • Performance goals –Fuel needed both before and after training
    • Overall health – Contributing to our body’s recovery from the workout
    • Fat loss – Strategies to alter our body composition via macronutrient manipulations and calorie intake relative to energy expenditure
    • Muscle gains – macronutrient manipulations and calorie intake to alter our body composition (likely needing a surplus of calories via healthy food choices)

In addition to timing carbs, it can be advantageous to time meal size – getting more food in the hours post-workout when your body needs it rather than other times of the day. That said, workout time changes physiology and regardless of the time you workout, make sure you DO eat post-workout, even if you train late in the day / evening despite some of the approaches suggesting “don’t eat carbs (or food) at night”.

If you want to take it a bit further than your peri workout meals, timing amino acids like BCAAs, glutamine, creatine, beta alanine, etc. during a workout is thought to aid with recovery. Girls Gone Strong likes Biotrust Nutrition products as they are formulated with no artificial ingredients.

An example of a typical meal plan I would follow from Carter (on a Resistance Training day) looked similar to the following:

    • 2-3 Small Meals: Protein + veg + fat meals, spaced evenly
    • Train: workout drink of aminos timed around and during my training
    • 1 big meal of protein + veg + starchy and/or sugary carbs (within an hour post training)
    • 1 moderate meal of protein + veg + starchy carbs (within 3-4 hours post training)
    • 1 small-moderate meal of protein + veg + maybe a fat

 Meal size reference: Small = 80% fullness, Moderate = 90% fullness, Large = 100% fullness

Again, one might manipulate the above plan for different needs.  For example, with performance, start by adding a carb to your pre-workout meal as well.  If aggressive fat loss is the aim, first drop out the carb from the second post workout meal. Follow by dropping out the carb source from the immediate post workout meal and so on.

I’d like to give some special love to my coach, Carter Schoffer of Body Transformation Inc. ( and Precision Nutrition Inc. ( for helping me put together both this piece and my body.

Ultimately what matters most is that you always feed your body in a way that serves your actions and your goals. A good nutrition plan supports a good training plan and vice versa.


The next information below was taken from:


  • Consume a higher carbohydrate meal with a mix of slower (whole grains) and faster (sugars from things like fruits, dairy, etc) digesting sources.
  • Take in 1 – 4.5 grams of carbohydrate per kilogram of bodyweight 1 to 4 hours before your workout. The longer until your workout, the higher your intake should be.
  • If exercising for more than an hour, consume a high carbohydrate meal 2 to 4 hours before exercise to limit gastrointestinal distress during the workout.
  • Regardless of exercise length, pay attention to your body’s system and how certain meals or sizes of meals sit in your stomach during a workout. To avoid gastrointestinal distress, aim for smaller meals closer to the workout time.
  • Consume 16 oz of water approximately 1-2 hours before exercise.

How I Personally Apply It: I tend to eat 1.5 hours before my long runs. This would suggest I consume about 82 grams of carbohydrate at that time. My pre-run meal of choice = 1 larabar, 1 slice nine grain whole wheat bread, and 1 tbsp each of natural peanut butter and 100% fruit spread. Bam! 80 grams carbohydrate!

Other Great Options:

  • fruit and toast
  • granola or granola bars – like my homemade Crispy Chocolate Peanut Butter Bars!
  • small serving cheese and crackers
  • smoothies
  • turkey/egg/hummus/etc sandwich
  • whole wheat pasta, brown rice, or quinoa bowl with a lean protein source
  • sweet potato


  • Fuel is only needed during exercise that lasts for more than an hour.
  • The intake of calories during endurance exercise helps keep the supply of glucose flowing to working muscles, lessening fatigue.
  • Consume 30 to 60 grams of carbohydrate (preferably fast digesting sources of glucose) every hour.
  • Make sure to also consume 20 to 40 oz of water for every hour of exercise.

How I Personally Apply It: During my long runs, I take a GU energy gel that contains 20 grams of fast acting glucose and electrolytes one hour into my exercise, then another every 30-45 minutes after that point, depending on the duration of my run.

Other Great Options:

  • sports drinks
  • sports chews
  • dried fruit
  • Fig Newtons
  • I even know people who swear by Hot Tamales…ahem…Marcia or Coke (my girl, Kara does!)


  • Replenish fatigued muscles with a mix of carbohydrates and protein following exercise.
  • Aim to consume 1.5 grams of carbohydrate per kilogram of bodyweight within 30 minutes of completing your workout. Also aim to intake approximately 0.4 to 0.5 grams of protein per kilogram of bodyweight.
  • Continue the refueling process and replenishing your glycogen stores by consuming additional meals with 1.5 grams of carbohydrate per kilogram of bodyweight every 2-3 hours.
  • Replenish with 20 oz of water/fluids for every pound of bodyweight lost after exercise.

How I Personally Apply It: SMOOTHIES!! I make my go-to smoothie of 1.5 cups unsweetened vanilla almond milk, 1 frozen banana, 1 scoop vanilla protein powder, 1 Tablespoon peanut flour (for PB taste without the fat to optimize post-workout recovery), and a couple handfuls of spinach. 

Other Options:

  • low fat chocolate milk <<<< became a BIG fan after the Publix Georgia Half Marathon I just did
  • low fat milk and whole grain cereal
  • fruit and yogurt
  • protein bars
  • a whole wheat egg burrito
  • one of Kristin’s protein packed treats

As you can see, there are quite a few delicious ways to fuel and get the most out of your workouts and trainings. We have to treat our bodies nicely and give them what they need. Now, eat up! Happy training!



















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