My 8 Tools for Running

I started this post months ago.....better finish it-- so here it is!
I have been a runner for over 20 years. Sometimes I run a lot, and sometimes I run a little. But through the years one thing has changed: the amount of stuff I need to run. Now this is what I currently run with, - if I am running  long distance- and no- I don't carry that book with me.
Some of these things are essential, and some are a luxury.
Let me explain each one and why I use it to run:
1. Train Like a Mother- a motivating book. There is also Run Like a Mother. Both of these are great books, that are also fun reads. I have felt re-energized after reading a few pages of these books. If you haven't run for a while, or want to start, or just want to become a runner, find some good reading about running. Runner's World magazine is a great magazine for running. Once in a while I pick up an issue at the store and read it cover to cover.
2. Water, water, water! I can't run in the desert without water. I found these Nathan handheld thing and I love it. It might not work for you, but it works for me. It has a handle and a pocket. Before I was just carrying my water, and it was a little harder to hold. Since I need water like every mile- I usually take this with me every run.
3. Shoes! I have all kinds of shoes. I always buy 2 pair at the same time. I have found that by switching my shoes every other day or so, I have less injuries and less sore muscles. I have also tried the Minimus shoe. I am not big on running long distances in these, but I do like them. I prefer traditional running shoes. Find a good running shoe- and brand and stick with it!
4. Sunglasses-I run in a sunny dry climate, so this is a must! I like a smaller pair of sunglasses when I run. I think I have some Ironman sport sunglasses I bought at Target.
5. IPOD or IPHONE- MUSIC! I have to have music....sometimes I like the silence, but I always bring my tunes. If I'm just going for a short run, I usually hold it in my hand, but I do have a little velcro pocket strap so I can wear it on my arm. I also change my songs every once in a while, or make sure I have enough on my IPOD so that I don't get bored.
6. Energy- for long runs- I like these gummy energy shots. They are easy to carry, and sort of taste like gummy candy. I have found I must eat them in the first part of my run, so that I have the energy during the last half of my fun. I don't use these everyday- just for long runs.
7. Vitamin C Sore Throat/Cough Drops-I always take a few of these  with me. I don't know what it is, but they help me get through some moments when I run.
8. Chapstick, Vaseline- for long runs I bring this tiny thing of vaseline for chaffing. And chapstick-with sunscreen in it for chapped lips.
9. Garmin with Heart rate Monitor- I have enjoyed having my Garmin for long runs, for everyday morning runs. It maps my runs, tells me my pace, tells me how many calories I have burned, and keeps track of my heart rate. Recently- since I am now very pregnant and not running- I have switched to a Body Bugg. I love this gadget! It keeps track of my sleep, how many calories I burn, and many other things.

These are the main things I need for long runs! What do you need when you run?

Sort of Busy...making babies.

Hello! I'm still here. My life has taken a different turn....I am pregnant with twins, and so weight gaining is the plan- although I do not need to gain much!!

I will be back in the fall/winter, as I focus on shedding the baby weight, while trying to take care of twins...plus four.

You can join me over here for now.

Thanks for reading!

Arizona Half Marathon

Sometimes I do things that DO NOT help me lose weight. Like eating too much, baking late at night, not writing in my food journal, and not exercising-you get the picture. And sometimes I do things that you think would help me lose weight and in fact, it does the OPPOSITE. Like running a half marathon. YEP...when I run long distances, I DO NOT LOSE WEIGHT! Apparently, from my reading, this happens to lots of women. It is frustrating. You set a goal to do something challenging and good for yourself, yet, you gain weight and look like a fattie doing it. Doesn't seem to make sense. But when you run long, you get really hungry and tend to eat more than you should. This is not the first time I have done  a half marathon- I have been running the distance since the age of 19...but not for the past 8 years. I ran 7 marathons, and numerous 1/2 marathons, for about 11 years. Then, I had kids. I gained weight. I got busy and tried losing the weight the regular way. {Thank you Weight Watchers} And it worked. BUT this time, I did something different. I lost some of the weight, but not nearly enough- and decided I needed therapy. I needed to run, long and far, and set a good goal. But the weight did not come off. In fact, some of it came back on. And even though I struggle a lot with that- every single day- I gained something else. I gained the confidence to know that I can do something I once did, even though my circumstances are different. I gained the belief in myself that everything does not have to be perfect to be good. I also gained a lot of muscle. My arms and legs are stronger than they have been in years. {Please note that gaining muscle does not make up for the 40 lbs. of extra fat I am also carrying. While muscle weighs more, it does not weigh that much more!}
Overall, I feel good. I feel strong. I feel that I can do hard things. My next goal- is to focus on my core and get stronger. I know as I do that, I will lose weight. For me, I have to lift weights to lose the weight. And that is just what I shall do.

Thanks for reading. I have a  few posts planned about running.... coming soon.

For the Love of Running

source: me- Pacific Beach, WA...and I don't know who the people are in the pic...

Just a  reminder of why I run. I love to get outside and see the beautiful world around me. There is also something about overcoming obstacles that comes out when you run- overcoming the exhaustion, the heat, the pain, the thirst, the next hill, etc. And you feel empowered, blessed, amazed, and happy about what you are able to do. I might not be as skinny as I want to be or used to be, and I might not be as fast as a runner as I used to be or want to be- BUT I can move! I can get out there,  see this beautiful amazing world, run, sometimes walk, and challenge myself.  

This Week -goals and inspiration

I started out strong. Running long and fast. Getting up early to do so. And then I fell flat on my face- well not really- but my kids started throwing up all week- even today- and so my weight loss efforts had to be put on hold. I don't know how women who have several children work out like a crazy horse all the time and every day. My goals and efforts are interrupted by the needs of my children. BUT that is O.K. with me. I am a mother first. So I may not look like how I want to look...but I will get there eventually.

THIS WEEK:
I registered for a 5K!! We'll see how it goes but I am hoping it goes well !
RECORD my food. ALL of it, not just breakfast. This means measuring.
Get to bed early and get up to workout early

And here is a little inspiration:

 no source- found on pinterest and the link was reported as spam

source: fitfabcities.com



Body PUMP from Les Mills and Beach Body..."Cause we want to Pump-YOU UP!"

In December, Les Mills came out with a home system for Body Pump. Perhaps you have heard of Body Pump or done their classes at a gym.  Let me tell you a little about it and my story with Body Pump. Once upon a time- a long time ago- I taught aerobics classes. I took the training to be a Body Pump Instructor. I never finished. Although I was like 40 lbs. lighter than I am now, I found it to be very challenging. Then I met my husband...and well the story ended with me getting married and having kids instead of continuing my aerobic teaching.....

Since I had done the training to become an instructor, I had a Body Pump CD and VHS. Yes, that is how long ago this was- they were still making VHS tapes. SO I started doing the Body Pump video in my living room. After I had my first baby, I found doing this even once a week, was helpful to my weight loss efforts.

There are two basic types of exercise one needs to shed pounds: CARDIO- you have to work hard to burn off the fat- aerobics, running, biking, walking, swimming, etc. {Of course interval training can speed this up and help even more but that is another post for another time.}

The other type is WEIGHT LIFTING- you have to work those muscles so they can burn more calories. The great thing about lifting weights, and doing resistance training, is that your body burns more calories for a lot longer afterwards, than it does after a cardio workout.

After my first baby, I taught elementary school P.E. I was doing a lot or walking and exercise all day long. When I came home, I would run, walk, or do Body Pump. The weight came off very easily. I also watched what I ate! Watching what you eat is KEY to getting results!

HERE I am 6 years later...and Beach Body teams up with Les Mills and brings us the home version of Body Pump. I had just had my 4th baby in less than 6 years. I NEEDED BODY PUMP!

So I purchased it. You can purchase it HERE. Just in case you are interested.

Here is what it includes:

You get about 7 CD's, the bar, 2 weights that are 5 lbs and two that are 10 lbs. You also get a Nutrition Guide and a few other things.

I am not getting paid a penny to share this with you.

BUT since doing Body Pump at home, I have lost inches, pounds, and gained muscle!

I still have about 30 lbs. to lose to get to my goal, but I am amazed at how much weight I can lift now. I feel so much better, stand taller, and have more energy.

Body Pump is really fun too! They have the best music, which makes working out in your living room much more enjoyable. There is a learning curve to lifting weights.  Good form is essential for results. If you have never lifted weights before, this comes with an instructional DVD- the first one of the set. It might also be helpful to find someone who knows the basics of lifting weights to show you and help you with your form.

Please know I am not a personal trainer or a nutritionist. I am just sharing things that have helped me to get some results!

Inspiration for the Week

Last week was a bummer of a week in the weight loss department. While my clothes are fitting better, my  weight is at a stand still. STRESS does not help in this department, and I have really had a little too much of that -- last week -- last month. BUT NO MORE! The crazies are not going to get me. I will win.

So each Sunday I will post a little inspiration. Here is the one for today:

AND the GOALS for the week:

KEEP my workout PLAN- I'll share that w/ you later- Stick to it.
FOOD JOURNAL- no cheating- record all bites, licks, tastes

HAVE A GREAT WEEK! More later.

My Workout Tools

There are a few things I need when I go on a good run...When I am lifting weights or doing yoga or something else, I am usually using a DVD...so I don't need these things so much.

1. My Garmin Watch & Heart Rate Monitor
I have wanted one of these gadgets for years! I finally got one for Christmas.
What I love about it is that it uses my heart rate to accurately track how many calories I am burning. It uses GPS technology to tell me how fast and how far my runs are. Then when I get home, I can upload the information to my garmin account, and see my progress. There is so much this little thing can do.  It is a handy little gadget- there is a learning curve to using it- but it is worth learning!

2. My IPOD. I had the one of the newer nano IPod's until my 2 year old broke the screen on it. So I resorted to using my old one. Who cares- all I need is my songs! My tunes. Mostly I run to popular dance type music- it really doesn't matter what you run to- as long as it motivates you! One of my favorite songs right now: Stronger-by Kelly Clarkson- a perfect running song. If I am running with a friend I don't take my Ipod but I always take it by myself. I also use it when I run intervals on my treadmill.

3. WATER- I recently read a study that was done on running. It claimed that women who ran with something cold in their hands run longer and further and lost more weight. Sounded kind of weird, but I run with a plastic water bottle in my hand all the time. I have thought of using my Camelback or getting a fuel belt, but I like to ditch my water after drinking it- so I use a plastic bottle that I can throw in a recycling bin or trash can while I am running.

4. Running Skirt- I love these. Not everyone likes to run in these- but they are cute and fun and I have been wearing them for several years. I bought most of mine at Target. There are so many on the market now- and why not look cute when you run? I think it makes you run better!

Those are just a few things I need when I run. Running takes such minimal equipment, and pays off in maximum results. That is one of the reasons I love it. As a mom of 4 boys, I don't get a lot of time to think and have a little peace. Getting up early to run, has become a reward to me- a time for me to have a little peace. Even if I get only 5 hours of sleep, I don't want to miss that run. That is how much I love it. Of course this did not happen over night. After the last baby, it took me about 2 months of setting an alarm to get up before I actually did.

So be patient with yourself! Start slow and remember it is a journey, not a destination!

10 Healthy "To Go" Snacks

Many health experts advise us to eat "mini meals" or 3 meals and 2 snacks, instead of 3 big main meals. Here is a list of a few ideas for those snacks.  These all include a little protein and should be less than 200 calories.

1. 20 almonds or 1 oz almonds (160 cal)  plus 10 baby carrots (20 cal)
2. 10 almonds or 1/2 oz. (80 cal) plus 1 TBSP dark chocolate chips (70 cal)
3. 1 cup skim milk (100 cal) plus 1/2 scoop protein powder mixed together or course (65 cal) *not all protein powders are created equal- check calories on yours*
4. 1 light string cheese or light Babybel cheese (60 cal) plus one apple or pear (80 cal)
5. 1/2 a banana or 1 apple plus 1 TBSP peanut butter
6. 1 hard boiled egg or two hard boiled egg (70 cal)  whites plus 1 orange (70 cal)
7. One protein or high fiber bar (150-190 cal) I like Luna Bars for women.
8. 1 -6 oz. cup Greek Yogurt (140 cal)
9. 10 whole wheat crackers (100 cal) plus 1 light string cheese (60 cal)
10. 1/2 cup fat free cottage cheese (100 cal) plus one cup berries (70 cal)

Salad Recipe Found HERE

What healthy snacks do you eat?

*Please note- all calorie values are approximate. Please make sure to read your labels.  I am not a nutritionist, I just read up on what to do and have been successful in losing weight, at a reasonable pace. I am just sharing things that have worked for me.

The Protein Secret

Lately, there has been a whole lot of buzz about protein. I am glad that the "diet world" finally caught onto the fact that your body must have protein to function. Lean protein is the best.
Protein is found in meats, poultry, fish, beans, dairy, soy, nuts, eggs to name a few sources.
I used to think that the more protein I ate the better. WRONG!

Here is a little secret I learned from a nutritionist: Your body can only process 30 grams of protein at once. If you consume more than that, it is stored as fat.
So if you want to lose weight, eat around 30 grams of protein per meal.
Protein keeps you fuller longer, fuels your muscles, and your body uses more energy to digest protein- which ups your metabolism.

So eat the right amount of protein everytime you eat. Don't forget to eat some complex carbs and a little of the right fat too. :) ( more on those last two later...or google it- there is a ton of info out there for you! No need to eat crap or eat poorly!) AND don't forget to drink water! Eating high amounts of protein will leave you very thirsty, and your body needs lots of water to function.

Still Here

Still Here.
Still working.
Short on time.
I wanted to be 7 lbs. lighter today than I currently am.
However, I lost about 5 lbs in April and about 3-4 inches.
This is good- not as good as I wanted, but progress.
Slow and steady wins the race right?
And next weekend I'm running a 5K.
This will be my 3rd one since baby #3.
:) yeah for me:)
more later- sleep is important to weight loss too!

This past week

This past week

I dropped 4 and a 1/2 pounds from all the hard work last week.

It pays off to work your butt off :) Literally. Sometimes it just takes a while for it to show up.

I have managed to keep that weight off even with an easy week this week.

My easy week consisted of:

2 good outside runs

Step aerobics class

Cardio 5 times, and weights 3 days

2 rest days (usually I just take one)

Lots of toning and weights- my abs were sore this week-I think I finally found them :)

And lots of yummy food!

I tried several Hungry Girl recipes (one is pictured above) and

all were super good. It is tasty diet food- and right up my ally, since I cook that way anyway.

And Jillian's No Trouble Zones- is great- but it is hard- good for someone who is already in pretty good shape.

She uses a circut approach and you would be amazed at how challenging it is!

I knew I saved my 3 lb. weights for a reason.

Overall an O.K. week.

Next week I am really going to work hard and PUSH myself further!!

Losing weight is fun!!!

stay tuned...

With a Little Help...

Lots of working out this week. I did about 200 minutes of cardio and about 150 minutes of weight lifting/toning. Now to get the weight to come off.

I am a firm believer in the "calories in calories out" principle. However, I also believe the quality of those calories makes a difference too. And I do not believe in fad diets (hcg-if it works for you great). But I don't go for it at all.

You would think since I have been diligent about exercise and recording my calories- and keeping them at the right amount to lose weight, that the pounds would just melt away. Guess what?? It isn't happening. I am losing about 1/2 a lb. a week. But since FEB. my low weight of the month has been the same. No change- well maybe one pound less now. I did lose 2 inches off my back/bust in 2 weeks, while no change in my waist and hips. So I know I am doing something right-since I did lose 2 inches. This is when you need to get a little help. Blood work. Testing. See your doctor and make sure you don't have thyroid problems or something. I have had those in the past; so I get my checked regularly. And this is when you need to shake things up, get some extra help, or try something new.

So I added 2 new tools -this week I fully intend to implement into my week:

Enter NO MORE TROUBLE ZONES. I researched many DVD's and found this one. Click HERE to see the reviews. I have Winsor Pilates. Do it a few times a week. I have all the Taebo ones. Do those too. I have quite a  few workout videos but a new one was needed and this was very affordable at Target.

 And if you are looking for a really good workout video, and need a good website, check out collage video-the best to find any workout video. Lots of reviews, and lots of different choices. A great resource!

And I have several great cookbooks that I love (I'll share that later) for healthy eating, but this new one really got me excited about yummy healthy eating-plus I love Hungry Girl.

Now the only thing I need is a support group-a  in real life support group would be the best-of course. :) People who are trying to lose weight from babies- and you don't count if you weigh under 150....and think you are fat. That is just ridiculous. and I used to be one of those people...pathetic.
So if you are a person who isn't one of those people - let's support each other!

I'm making my first recipes tomorrow from the cookbook. I'll be trying out the DVD in its entirety Monday.
Stay Tuned.... the journey continues.....

the hardest part.

Do you ever feel like this when you exercise?

I sure do.

ugh. Sometimes I just don't get it. Maybe it is because I am in my late 30's and my metabolism is super slow. Maybe it is because I'm stressed out and not getting enough rest. Maybe it is because my body is different after having 3 kids really close together all in my thirties. Maybe my thyroid is suddenly acting up again. Maybe it is just a test and trial of my patience and I need to learn something.
You see, I have been working out like nobody's business. I did almost 100 minutes of high intensity cardio yesterday. I wear a pedometer to track my steps and in exercise alone, I did over 10,000 steps yesterday. I did a full body weight workout the day before. I track everything I am eating and have been doing this for a very long time. Do I do all this perfectly? No. I splurged over Easter- ate some white stuff-rolls, cake, ice cream. I slip up. I ate lots of chocolate yesterday- more than I should. And DIET has a bigger part in weight loss than most people think. But I do good about 80% of the time, really good.
 I am educated in the ins and outs of weight loss. I read. I study. I have even obtained a few certifications in the past in this area. I know what is necessary to lose weight.
And yet here I sit, my own weight not hardly even budging. I don't know what to do. I hate hate hate the way I look. I don't feel like myself at all. And it is all because of my weight, because of my looks. Sad. Pathetic. Probably.

I am not the cute energetic stylish person I was when I was single and that BUGS me. Because inside I feel like the same person.
And so I have decided to approach my weight loss efforts in a new way: I am focusing on getting healthy- more than I have been. And my over 90 minutes of cardio? Well I am going to still do what I can-but sometimes less is more and I know that. And some weights- more weights. And hopefully over time, it will all show up on the scale. And I'll look like I feel on the inside. At least I hope so.

To Run or Not To Run....

I reallyreally want to run a race. But I am not in the kind of shape I was when I ran and ran.
See today the St. George Marathon registration opened. I have run that marathon 5 or 6 times. 5 I think.
I have also run the NYC marathon and the LA marathon. And now I run like 3 miles a day--on a good day- and these miles are s-l-o-w.
There are lots of great fun physical things I used to do that I currently am not doing- like snowboarding. How I miss it.
So the debate continues- do I have the time to actually train properly for a marathon? This would be a good time- as I am not pregnant or nursing- and probably won't be for a little while.
I have registered for this lovely marathon before- all in the name of "if I pay the million dollars and register-then I'll train" and I  only ended up throwing my money away because I did not have the time to be a proper mom and train for a marathon. It takes a lot of time and energy to do that.
So I ask myself, "to run or not to run?" Maybe I'll register for a shorter closer race- one that I actually have the time to train for. But then again- training for a race and trying to lose weight-that is like riding your bike while juggling--- it could work but most likely doesn't. And I have experienced that.

Where to focus....just getting healthy. Maybe doing a race- a 6 miler or something- perhaps a 1/2 marathon. But a full marathon- although that is what I really really want to be doing- in my heart- I know I should not put my energy there right now.
And I will run that distance again. Soon- whether I'm skinny or not- I will run the distance again...

Break-through

I went to Weight Watchers on Saturday. The scale said I did not lose any weight. What a lie. I was trying to keep a good attitude about my efforts anyway. Well Monday morning- break-through! I lost about 2 more lbs! And you know what? I feel so much better.
I feel lighter. I have more energy. I feel like I am on the right path. Even though I just ate a cupcake....I have WAY more self-control with my eating. And in the exercise department....
I ran over 3 miles in 36 minutes...and continued on for 50 minutes today. That is a far-cry from when I was 24 and ran  half-marathons at a 8:30 pace. BUT... it is progress!! I may never run an 8:30 pace. I am a lot older than 24. BUT... I am hoping to be able to run a 10 minute mile again.
Keeping at it really pays off....even if it is really tiny steps and little tiny results.

Favorite Weight Loss T.V.

Probably everyone watches The Biggest Loser- if you are concerned about weight loss. I love it and even though sometimes it seems like the same thing over and over, it is very inspiring to watch people change their lives for the better.

Another one I love is The Last 10 Pounds on FLN. In fact I really like it when the person on the show is close to my current size, and it able to work hard and drop the pounds. Very inspiring.

Another one I watched a while ago was DietTribe on Lifetime. A group of friends were working together to lose 50 lbs each and get healthier. Man, I wish I had those kind of friends- that wanted to spend time getting healthy together. ( I had lots in the past- great running partners,etc. most of them live out of state far away... and with kids things change a bit when it comes to working out :))

It is sometimes a lonely journey to workout always by yourself, and not have much moral support. Of course my kids cheer me on. "go mommy go!" Just today my 2 and a half year old told me, as I was discouraged and frustrated with my efforts and results, he said in his most cheerful voice:"It's OK MOMMY." And he is right. 

I won't be fat forever. Eventually I will get there. And I have to remember that. 

These shows help remind me that it is a journey. 

And  I can do it- however slow it may be....and you can to!

Just a few of the shows I watch that inspire me to try harder and push myself more. :)

If scales weighed in calories...

I weigh myself every morning and night. While some would disagree, it actually helps me. Even if the weight loss is slow right now- that is another story.
My scale weighs me to the closest tenth of a pound. So I was thinking, what if scales weighed in calories?
It takes 3500 calories to equal one pound of fat on your body.
So if my scale says I weigh 120.2 it would say I weighed 120 pounds, and 700 calories.
Here is the break down:
.1 = 350 calories
.2= 700 calories
.3 = 1050 calories
.4=1400 calories
.5=1750 calories
.6=2100 calories
.7=2450 calories
.8=2800 calories
.9=3150 calories
and a pound equals 3500 calories.
Sure makes eating that extra dessert,  a little easier to turn down when you think of it like this huh?
At least for me it does.
See if I eat that one extra piece of chocolate cake that is 350 calories, the scale will be up .1 for it. And usually you don't eat one- so it really could be up .2- for 700 extra calories.- obviously depending ont he cake-.  Doesn't sound like much, until you equate it to poundage. eeww...kind of makes me want to fast.

LAST NIGHT one of my friends, saw a photo of me when I was NORMAL size, like before I had kids. She said, "you were so tiny/skinny." I am just a normal person in a "fat" body working on getting out.

The Dish on Frozen Meals

I love Hungry Girl. I have been following her for years- when she just had a little blog.
Today she had a great review on frozen meals. Though I rarely eat these, I have been buying them when they are on sale, and eating them lately due to my husband's crazy schedule.
Click HERE for the reviews.

sometimes

Sometimes
you don't get dressed all day but stay in your workout clothes all day hoping that will motivate you to work out.
Sometimes
you are too tired to workout and even too tired to eat right or take care of your kids.
Sometimes
you take a few naps in one day.
Sometimes
you end the day by making cookies- for your husband to take to work-but you eat 1/2 of them and then you feel really guilty so you sort-of-workout.
Sometimes we have days like that.
But it is O.K.
We can start over tomorrow.
And someday, somehow, by some miracle you can reach your goal.....someday.