Crossfit, Fitness, Health, running, Uncategorized, wellness

Fitness Goals 2018

Every year about this time I start to see a flood of people making New Years Resolutions. We are constantly setting these crazy resolutions that are are dead set on keeping them for a few weeks right? The gym is full of people, which is annoying for those who are there for more than a couple week and we will put up with the lack of equipment (treadmill for me) for a bit. For me I will spend the first few weeks tying to run outside more, to avoid the lack of treadmill availability at night.

I am setting goals for the year and making a plan to meet my goal. I am not setting a resolution because those are typically not met. For me, I am making a goal to lose 50 pounds, because last year I gained quite a bit of weight due to constant changes and stress levels. I let myself stress eat and now am working to get back to where I need to be. I am also setting a goal to run my Ragnar in April with a sub 10 minute mile.  I believe that my running goal is going to help with my weightloss goal. If I am running more often and faster, I am going to be burning more calories, which if I am eating healthy then I will lose more weight.

Are you setting fitness goals for 2018? Are you making a resolutions for the new year? Lets Chat!

 

Fitness, Health, running, Uncategorized, wellness

Fitness Friday

Here we are at the end of the year and I am realizing that I have neglected this blog for the last year. This coming year I am making a point to make some fitness related goals for the year and I am going to post about my progress here.

Looking ahead, I have a race coming up January 21. I am running the Pasadena Half Marathon as part of the Conquer LA challenge. I don’t know about you but my training has definitely been what I wanted it to be and now I need to focus in my training. I have a half marathon in January and February and a full marathon in March, so the next few months will be focused in on preparing for the LA marathon which is in March. `

How are you training? Are you running any races? What are you goals for the upcoming year? I will be posting more next Friday.

Fitness, Health, sleep, Uncategorized, Water, wellness

Wellness Wednesday: How well are you taking care of yourself

Here we are for another Wellness Wednesday posting and I am back to self-care. Why would I be back on this topic? Simple it is incredible important and something that is often overlooked or ignored. So it is time to look back at the last couple weeks and ask yourself a few questions.

  1. Am I getting enough sleep?
  2. Am I eating with good nutrition?
  3. Am I eating a lot of junk?
  4. What is my current stress level?
  5. Am I exercising?
  6. Am I happy?

This week the post is not a long one, but when you answer these questions be honest with yourself. If you find yourself not where you want to be what can you change to help move you in the right direction? I know that my exercise routine had been a mess and I had not been doing what I know I needed to do so I decided to work on that. This week I am focusing on getting more runs in and training for my upcoming half marathon. I will probably not get in all the miles that my training app wants me to this week but I am going to try and get miles in everyday so that I can get closer to where I want to be.  Are you eating too much junk? Look at the circumstances around it and make the changes you need to fix that. These will probably start with small steps but it will get better. So let me know what is working for you and lets chat about how to help each other become more aware of self-care and become better at it.

 

Fitness, Health, sleep, Uncategorized, wellness

Wellness Wednesday: Sleep

Did you wake up this morning and think, is it really time to get up already? Do you feel like you did not get enough sleep? No need to feel alone, most people I know are in this predicament. They want more sleep but for some reason sleep alludes  them.  So how do we fix this?

There are many recommendations for how to improve your sleep. Sometimes this is referred to as sleep hygiene. How do you improve your sleep hygiene? First off we need to look at what the sleep routine looks like. Do you have a sleep routine? Or, do you just pass out when you are tired? Do you fall asleep in front of the TV while eating a bag of chips or some other snack?

So now that we have looked at what our sleep routine is we can see where the changes need to be made. If you discovered that there is no routine, that is the first step, start by making a routine. Do you go to bed and get up at roughly the same time? That is usually a good thing to start with. If possible, set your bed time so that you will get 8 hours of sleep at night. This might be a slow and gradual process but if you prioritize getting 8 hours of sleep whenever possible you will find yourself less tired.

Now that we have some basic parameters set, what else is in your routine, for example I brush my teeth and take out my contacts right before I go to bed. I also wash my face and put on a nighttime moisturizer. Some people may take showers or baths before they go to bed to help unwind, if you think this might help you give it a try.  Do you have pajamas or do you fall asleep in your clothes? Having set clothes just of sleep may help.

What does your room look like? Is your TV on all night long? Are you playing on your phone until you fall asleep? Experts say to not watch TV or play on your phone because the light could be interrupting your sleep. Set a time limit for yourself in which you will not play with your phone, leave your phone face down do the light does not interrupt you. I always put my phone on do not disturb at 8:30pm. This also is my bedtime so I know that unless it is an emergency no calls or texts or alerts will wake me up but I still am able to use my alarm.

So this is a start, and expect that sleep will come up again soon, possibly next week because there is so much to talk about. For now start making your routine and see how it goes. Try outs some new things to help improve your sleep. Let me know what is working for you!

 

Fitness, Health, Uncategorized, wellness

Wellness Wednesday Week 2

Hello All,

Its Wellness Wednesday once again and we are going o continue our discussion on making the most of your wellness journey. So last week week I left you with the challenge to figure out where you are at in your wellness journey and where you are at in the process of making changes. This week the topic is how to start to make changes and how to make goals for those changes.

We make fitness goals and wellness goals that are sometimes a little unreasonable. What do I mean by this? Here is an example, I will lose 20 pounds this month. This is not reasonable and is likely setting yourself up for failure. Why? Healthy weight loss is typically 1-2 pounds a week. We also make goals that are not very specific, such as I am going to drink more water.

When we set goals an easy way to remember how to make a SMART goal is to use the letters of SMART.

SPECIFIC- When setting a goal, you should be specific, how many pounds, how much more water, what calorie goal, you get the point,

MEASUREABLE- This goes with specific goals often, because in being specific we are putting a form of measurement into the goal right?

ATTAINABLE- Can you actually do this? Increase from 1 bottle of water a day to 6 bottles a day, while 6 bottles of water is a good goal, do you think you make achieve that goal or should you start smaller first?

REALISTIC- Is this a goal you can realistically achieve or are you more likely to fail horribly at it?

TIMLEY- Is there a time associated with your goal? By when? When will you check and see if you have achieved this goal and are ready to start a new one.

So, now that we have an idea of what it means to have SMART goal, lets practice some. Goal 1 is to lose weight, so for a weightless goal lets say I will lose 10 pounds by September 1st. Is this specific? Yes! Measurable? Yes! Attainable? Yes! Realistic? Yes! Timely? Yes! This may be a SMART goal for me, but for someone else this might be too much, maybe they would change the number to 5 pounds.  Goal 2 is to increase water intake. I will add 1 bottle of water to what I am currently drinking for the next week. Is this specific? Yes! Measurable? Yes! Attainable? Yes! Realistic? Yes! Timely? Yes!

So now, its your turn, start making your goals! Post them here as comments if you want help making them SMART.

 

 

Fitness, Health, Uncategorized, wellness

Wellness Wednesday

Hello All!

I am here, back to blogging about health, wellness and fitness. One thing that I will be starting on this blog will Wellness Wednesday. On Wednesdays, I will post  about wellness specific information. So to start off the first post we are going to start at the beginning.

Where are you at in your wellness journey?

What do I mean by this? Well are you on a wellness journey, have you began to think about where you want to be with your wellness? If the answer is no, then what brought you here?

In psychology we learn about the stages of change. There is the pre-contemplative stage of change, this is the part before you realize you need a change. Maybe some other tag brought you here but now you have some interest peaked. Then people move to the contemplative stage of change. This is where you are beginning to think that there may be a problem with something going on in your life. Maybe your pants are starting to get a little tighter than you like or you are getting more tired quicker than you used to. Maybe you are just not happy with where you are so you are thinking about making a change. After this comes planning, maybe you are in this stage of change. Are you starting to make plans to make changes, making a plan to exercise more, setting up goals that you want to achieve are some ways that we begin to plan. Then comes the action stage where you actually start doing things differently. This is when maybe you are eating differently, maybe you have made a new workout routine. Then is maintenance when you are continuing on the journey and are able to without needing additional supports and these changes have become habits and lifestyle changes

So the first step in your wellness journey it to figure out where you are at on this journey and determine if you are ready to start one if you are not already on a journey.  Next week we will discuss the way to get going on a wellness journey. Let me know on the comments your thoughts!

Fitness, Health

New Year

Whenever New Years comes up I think back to the previous year and what my goals for the year were. We have all made some crazy goals or resolutions. We all have seen how crazy the gym is the week or two after new years day and then some of us see the drop off as everyone else goes back to the way things were before the new year started. All of a sudden there will be lots of parking spots at the gym, all the people you saw outside running will stop and things will go back to normal.

Last year my goal was to train and run the Disneyland Half Marathon. I did this. However I added several other health focused things to my life as well. I started doing crossfit, I started running more, I changed how I eat and think about wellness. This year I am setting some new goals for myself.

1. Run the LA Marathon (Already Registered)
2. Run the TinkerBell 10k (Already Registered)
3. Get my 5k time down to 30 min or less
4. Get my 10k time down to 60min or less
5. Do the Dumbo Dare
6. Finish a half-marathon in 3 hours or less
7. Do a strict pull-up
8. Do a handstand push-up
9. Get Double Unders
10. Do at least 1 Crossfit WOD at RX

I have just a few goals, but I know that some of them are inter-related. If I want to run a 10k in an hour my 5k time is going to need to be half that, right? I also know that I am getting close on some of my goals and I just need to keep pushing. Also I know that not all my goals can be running related since that is not all my fitness is. These are just the fitness goals, there are other goals for the new year but they are not quite as set yet. I guess I will see what the new year brings.

Fitness, Health

Thoughts on my first half-marathon.

Before I ran my first half-marathon I heard many people give opinions on what they viewed to be crucial things to be able to finish well. So I tried some of them and was lucky enough to find a friend that was able to stay at my pace.

I started the half marathon and for anyone doing a rundisney half-marathon when you are in the last corral, it is going to be while before you actually start the event. The event started at 5:30, that is when the first corral started. I was in the last corral, but I was there early so I was near the middle front area. I started at 6:20 almost an hour after the first corral started. As I was jogging (anyone that knows me that my typical run is about a jog speed unless I am doing sprints) I happened to see another runner, running alone about the same speed a me. She also glanced at me and both of us decided that we should talk and we decided that we could pace with one another. So we stuck together for the entire race and finished together. This is where my first tip comes in, have that is running about your pace or slightly better to stick with during the run.

We stuck together and we both finished and were not swept up by the pacer crew. We also did not crawl over the finish line. We pushed ourselves but we both knew to walk when we could not run and we walked fast, almost a jogging pace. We kept each other focused on finishing and finishing well.

I was told to drink powerade or a drink like this every other water spot. Now I am not much of a sports drink person but I definitely felt the difference that drink had. We did not drink a lot of it just about half a cup or so and we drank water at each water station. That was another tip to drink water at each station and not think you are ok at the beginning and skip them. At about mile 6-7 we could feel the blood sugar crashing and luckily for both of us we had CliffShotBlocks so we ate those with water from the water station we were going through and we felt the help. Around mile 9 Disney had Cliff Power Gels, they were alright but they tasted kinda gross and were not as good as the shot blocks which were chews.

We finished and my time was 3:37, my goal was 3:30 but there were some things outside of our control that slowed us down. There were a couple of times we were stopped because pedestrians or cars had to get out. A couple of times the crowd came to a slow. Then after we finished the hard part came.

We had to each walk back to our hotels, that ended up being another mile, add in the mile more than a mile walk to the starting line and to the corrals. By the time my day ended I had walked over 20 miles according to my fitbit.

Everyone told my I would be super sore, unable to walk after that, but guess what, I walked yesterday afternoon a couple of places. I woke up this morning and I did not hurt and tomorrow I will be back to my regular workout.

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Fitness, Health

Big Day Tomorrow

Tomorrow I try something i have never done. I will be running my first half marathon. Right now I am sitting her nervous about all of the things that can possibly go wrong. I could run really slow and not finish….I could trip, I could do some random thing….

At the same time I am excited because this will be the longest event I have done and I have not been running even a year. I remember when I decided that I wanted to try this running thing out. I remember not being about to run for more than a few meters before I needed to walk.

I think my breakthrough in my running came from doing crossfit. Anyone that has done Crossfit knows that the group camaraderie in a workout makes it work. I remember the first time I had an easy 400 meter run and I thought there is nothing easy about that! I am sure many people can relate. Now 5 months later when i go for a 2nd workout and there is a 400 meter run it actually feels good. Somedays I am waiting to get back to the box to do my second workout which is endurance based. I never would have thought that I would be excited to go workout a second time.

So for those reading my blog, what are your fitness goals?Do you have a specific goal in mind for what you want to do? I had a goal to run a half marathon, what is my new goal? My new goal is to improve my form and my ability to pace an be steady. Thoughts, questions and comments are welcome Continue reading “Big Day Tomorrow”

Fitness, Health

Change in Climate

I realized today that it has been a long time since my last blog. Perhaps because right now I should be working on my dissertation but I am not.  I moved from Michigan several months ago back to California.  Big big difference in the climate. I have found that since moving here, it is much easier to be active.  It is interesting how much of a difference the weather can make on how active we are.  I have found several new things that I really love.  I love riding my bike, I did this a lot for a bit but have changed my workout and I am focusing more on training in the evenings for the Disneyland Half-Marathon.  Also since moving how I did this crazy thing and joined Crossfit. This  fitness novice has definitley had her butt kicked by joining Crossfit…. the workouts are crazy intense.  However now that I have been doing this more than 1 month consistently (at least 4 days a week) I am finding that I can feel myself getting stronger.  I am able to do things that I could not do when I started. Now I am adding a second workout focused on training for the half marathon.  It is crazy though how much not directly training for running has already helped my speed.  My 5k pace has dropped about 5 miles a minute.  I am down to about 13 min mile doing a 5k from about 20min mile. I am running another 5k in a couple of weeks and we will see what happens then.   Anyone else have this experience?