Starting to feel good! (Week 3)

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TUESDAY, APRIL 30, 2013

20 min. tempo run which consists of: a 5 min. warmup and 20 min. steady at a faster pace

THURSDAY, MAY2, 2013

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

SATURDAY, MAY 4, 2013

30 min. steady which consists of: a 5 min. warmup & 30 min. steady

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Working your way to getting fit again (Week 2)

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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). 

WEDNESDAY, APRIL 24, 2013

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

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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….

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

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

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Nusa Dua Run @ Blackstone beach Run #3

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

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NUTRITION THAT GIVES POWER & HEALING TO YOUR WORKOUTS

The information below was taken from: http://www.girlsgonestrong.com/

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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. (www.bodytransformation.com) and Precision Nutrition Inc. (www.precisionnutrition.com) 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.

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The next information below was taken from: http://www.tinareale.com/

BEFORE A WORKOUT

  • 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

DURING A WORKOUT

  • 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!)

FOLLOWING A WORKOUT

  • 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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DETOXIFYING DRINKS THAT CLEAN & DETOXIFY THE INTESTINES, KIDNEYS, LIVER AND BLOOD AS WELL AS INCREASE THE BODY’S METABOLISM & MAKE THE BODY BURN FAT MORE EFFICIENTLY

*LEMON WATER

*PEPPERMINT TEA

*MILK THISTLE TEA

*DANDELION ROOT TEA

*GINGER TEA

*FRESH APPLE JUICE

*PURE PINEAPPLE JUICE

*PURE PAPAYA JUICE

*PURE ALOE VERA JUICE

*PURE CABBAGE JUICE 

*PURE CARROT JUICE

*PURE BEET JUICE

*PURE GREEN DRINKS (NO ADDED SUGAR)

*PURE PSYLLIUM FIBER 

*PURE CINNAMON + HONEY TEA

Running back into shape with the new 8 week Run Keeper program (Week 1)

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Introduction

Hi. My name is Abbey and I decided to start a running / getting in shape blog. At first I thought I’d just do this for myself, but then I decided that it would be good to share with anyone who is interested in joining along! My reason for doing this is that I really wanted to approach getting in shape differently so that I don’t lose motivation somewhere along the way like I usually do. I also have personal goals in doing this that are: increasing my indurance as well as get into the best shape I can at 34 years old! Instead of doing things the way that I normally do, I decided to digitally track my way back into good shape to not only motivate myself now, but to motivate me in the future (as well as the hopes to motivate others). Throughout this blog, I will explain the programs that I’ve begun using as well as tracking each of my workouts and how they went and include some nutrition blogs and information that I find useful along the way. I am starting with this running program for the initial start as well and for the meat of the workouts, but I will also be including other workouts that I enjoy, such as pilates, yoga, surfing, swimming, Standup Paddling as well as occasional hikes & trail runs.

For a little background on me, I’m a 34 year old certified pilates instructor from Southern California who currently lives on the small island of Bali, Indonesia and have been for the last 3 years. I’ve always been extremely active doing mostly water sports likes surfing, standup paddling, swimming, running, triathlon training as well as yoga and pilates and I’ve always been that girl that was self-motivated…up until the last few years of moving to a new place that was unfamiliar and harder to have consistency in my schedule and routine. In the past two years, I feel like I’ve somehow become a bit less motivated and it has finally bothered me so much, that I decided it was time to make a permanent change and set myself up for success instead of starting something that loses motivation when I’m not being challenged by active people around me. Bali is a different way of life with many different types of people who you do not typically see outside exercising like you would in Southern California. The priorities of people are much different here that they would be in Southern California, not to mention, it’s HOT. So, I decided that instead of going along with the flow of everything around me, to instead go back to the basics of who I am and what makes “Abbey her happy inspired self”…and that is being athletic and constantly active no matter where I live or what the circumstances are (taking good health into consideration).  This, of course, takes me to another main reason for starting this new journey…and that is that the base of my career as a pilates instructor is to inspire the people that I am teaching to push themselves, so I too need to be a good example of what that looks like. I guess you could call it pressure, but it is motivating me, so i guess that’s a positive thing. After all, how can you inspire others if you yourself are not inspired?  So I’ve decided that it needs to end if I truly want to be the best pilates instructor that I can….so i’m starting here…vulnerable, humbled, motivated and fairly inspired….so let’s do this, shall we?!

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Getting started using some fun tools of motivation 

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I’ve started a new program that I’m trying out with an app that I added on my phone called: Run Keeper and within that program i started a personalized running schedule (there are many to choose from). If you’d like to check it out it’s: http://runkeeper.com. So far I have completed two runs that required for me to run a 5 min. warmup then at a consistent pace for 30 min. I realized how out of shape i am when I was literally out of breath at min. 26 on the first run at Jimbaran Beach and the second run wasn’t too much better. I am about to embark on my third run and I’m hoping that this one is a little bit better than the first two. I am going to go back to Nusa Dua since it is a flat run, there is shade and Bali is HOT in the afternoon. I also need to make sure i bring plenty of water with me because I had to stop a few times during my first two runs for that reason.

I’ve now uploaded the Run Keeper program and I love it. I am also tracking my heart rate twice a day with Cardiio : http://www.cardiio.com in order to keep track of both my resting heart rate as well as my active heart rate in order to see how it changes over time. Last winter I also purchased the Fuel Nike Band which is keeping track of how much I am calories I am burning, and the online program that comes with the bracelet automatically keeps track of how much I’m burning. I link up the bracelet with either my iphone or my computer and use the blue tooth device in order to track it. Lastly, I also purchased some sugar free 100% natural pre-workout boost by the brand MRM called, Driven. I take a scoop 30 min. prior to exercise and so far it seems to work really well, especially when it is hard to motivate in the afternoon time.

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The gear that I’m using to motivate and push me to get in shape. 

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The view @ Jimbaran Beach on Run #1

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The water blow hole in Nusa Dua on Run #2

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My bright pink running shoes on Jimbaran Beach on Run #3

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Back at the water blow hole again for Run #4

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This week’s run workouts

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SUNDAY, APRIL 14, 2013

30 Min. Steady which consists of: a 5 min. warmup & 30 min. steady

TUESDAY, APRIL 16, 2013

30 Min. Steady which consists of: a 5 min. warmup & 30 min. steady

THURSDAY, APRIL 18, 2013

30 Min. Steady which consists of: a 5 min. warmup & 30 min. steady

SATURDAY, APRIL 20, 2013

30 Min. Steady which consists of: a 5 min. warmup & 30 min. steady

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Some Motivational tips & articles to achieving specific goals

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So, I’ve got this Competitor Magazine in front of me, and it gives tips and action plans for getting fit and improving your overall fitness & energy level as well as accomplishing other goals, like dropping 5 pounds and getting a “six-pack”. Sounds pretty much too good to be true, but titles always do. The true test would be ACTUALLY doing it. 🙂

First, in order to get fit and improve your overall fitness & energy level: There are 6 building blocks that are as follows: 1.) Stick to a plan & write down your goals. Find a training plan that fits exactly what you want to accomplish. 2.) Run with a group or hire a coach. 3.) Build your base 4.) Get more sleep….important for recovery. 5.) Change your shoes 6.) Do the extra stuff…like stretching and strengthening. Put the extra 10-15 min. both before and after workout in.

Second is: Losing 5 pounds and what it takes: Create a balanced approach by starting gradually, not drastically…and cut back overall quantity of food. If you cut back drastically it will trigger your body to slow down it’s metabolism and will make it more difficult to drop the extra weight, so this is important. 1.) Start by cutting out excess calories: decrease your calorie intake by 250 to 500 calories a day. 2.) Focus on plants: meals should include satiating veggies and fruit with moderate amount of lean protein, healthy fat and carbs. 3.) Hydration is absolutely imperative in order to lose weight. Drink 2-3 cups first thing in the morning, sip throughout the day and hydrate after training. 4.) Log it: keep an honest nutrition journal to encourage mindfulness. 5.) Follow the 90% rule which is to focus on healthy, nutrient-dense foods 90% of the time.

Third is: Getting Six-Pack Abs: In order to do this you need to lean down…10% total body fat for men and 18% total body fat for women. A healthy clean diet and training program with high-intensity workouts can make six-packs an achievable reality, general strengthening of a runner’s core muscles will also improve performance. A stronger core will make you faster. 1.) Cut down the amount of sugar you are eating as well as excess carbs. 2.) Up the intensity of your workout adding intervals and hill sprints to your regimen. Constantly change the training stimulus. 3.) Eat Clean eating complex carbs and whole foods. 4.) Do planks on a balance ball and bring the ball in and out.

Last is: Reviving your enthusiasm: Run because it’s fun. Look at children running…they are always doing something different, not routine. 1.) Try non-judgement….don’t take yourself so seriously 2.) Switch it up and vary your routine. 3.) Find Balance by doing other things besides running…like yoga & pilates. 4.) Sometimes ditch the electronics and just connect with nature. 5.) Stock up on cheap comfortable clothes to workout in. 6.) Try to wean yourself from depending on your watch for learning pace after you know what a “goal” feels like. 7.) Fuel up on simple foods instead of workout gels and packets that are filled with corn syrup & food coloring. 8.) Hit the Trails on the days that you are recovering from a difficult workout or an extra long run. Seek soft surfaces and gorgeous views. “Sometimes it’s best to pare down everything and just go for a run with the barest of essentials.”