Run to Finish (Daily Running Log)

Vegan Challenge: details and prizes

2012-02-23T06:32:00.001-06:00

Why Vegan and not just a vegetarian challenge? The answer is that while I believe making small changes can add up to big lasting change…sometimes what you need is a complete shake up to force you to break habits, learn new things and really broaden your horizons.

I have dipped my toe in the Vegan waters a couple times already this year for a week at a time and what I will tell you is there is PLENTY TO EAT and I have not relied on processed foods or spent hours in the kitchen. This is a totally doable 30 Day Challenge to help change habits, impact your health, and do something good for the environment.

In the next couple of weeks I will be posting a lot of things to help you prepare for the challenge. I know it is a big shift and want you to have as many tools, support and resources as possible to help alleviate concerns and fears.

DETAILS
- Challenge runs from March 1 – March 30
- It is not about perfection, but if you say you are committed it mentally will be easier. However, if you go out to eat make the best choice possible and don’t drive yourself crazy.
- Try to let others around you know so they aren’t surprised when you show up to a party and won’t eat the meat on the kebabb.. It’s not about them, you are just trying something for your health with a big group of support.
- Go shopping and think about meals before March 1!!!

A vegan diet includes all grains, beans, legumes, vegetables and fruits.

RESOURCES
The 21-Day Essential Guide to Healing Your Mind, Body and Spirit by Kathy Freston – I cannot recommend this book highly enough. I started reading it at the beginning of January when I was choosing to make some major shifts in my food choices after the holidays. Kathy tackles the process with great detail, emotional support and ongoing tips to help you lean in to a new lifestyle without criticism or fear.

VegNews:Vegan Starter Kit Guide

Spencers Market: Daily deal site that has vegan things! They just did Larabar and Primal Spirit Strips two foods that I love for healthy travel eats.

Vegan Eats: I have a created a Pinterest board where I will be posting all kinds of easy and tasty vegan recipes, foods, etc that I come across. So when you are struggling for ideas it is one more place to turn.

BLOGGERS
Following are some of the guest posters who will be providing information to help us all on this journey
Tara Burner – Vegan for many years who recently chose to start eating some non-vegan foods. Will be looking to her for perspective!
Michelle of Peachy Palate – As a recent vegan, she is exploring this lifestyle to help with stomach problems and is already amazed by how much it has opened her up to new foods!
Heather of For the Love of Kale -
Heidi of Banana Buzz Bomb – Has been a Vegan for over a year and highly recommends it!

Vegan Cookbook recommendations from Oatmeal in my Bowl. Don’t worry lots of free recipe ideas are coming your way in the next week!! Ways to still make your favorite dishes, breakfast and snack ideas that don’t involve Greek yogurt and more.

I’ll also be featuring a lot of different types of vegetarians throughout the challenge, so you have some thoughts on what you might choose to do afterwards!

SPONSORS/PRIZES
Once Again Nut Butter: This vegan spread is going to offer up 5 prizes! That’s right just for taking the challenge some of you will be rewarded with my favorite nut butter.

I have a couple other surprises that I’m working on..so safe to say I’ll be working to find ways to keep you motivated. The prizes aren’t about being perfect with food, they are about trying and staying involved.

Have you signed up? Spread the word with the challenge button (at the top, just right click save as)! Just like with the HBBC the more that are involved the higher the motivation and group support.

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Gratitude Journal
Feb 23
I am grateful for plentiful resources
I am grateful for helpful bloggers
I am grateful for comedy shows
I am grateful for digital zoom
I am grateful for chenille throws

Calories in V Calories Out?

2012-02-22T07:03:00.001-06:00

Is it truly that simple? Does it change as the amount of weight you have to lose changes?

Many of you my fantastic readers are trainers, coaches, health nuts or have lost weight…so weigh in what do you think is it really as simple as total calories in must be less than total calories out for weight loss?et Wordless Wednesday for me…but time for you to get chatty!
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Gratitude Journal
Feb 22
I am grateful for Be Funky
I am grateful for Christian radio
I am grateful for email reminders
I am grateful for quick healing
I am grateful for painted toenails

Plant Based Sports Nutrition

2012-02-21T08:15:00.002-06:00

Last year I was able to listen to a talk by Brendan Brazier in Miami just weeks after reading his book Thrive. It was terribly exciting for me as a health, fitness, runner, crazy person to get a chance to simply listen to his tips in person. There is something about the way a person presents information from the heart that never quite comes through in a book. He is passionate about this, he lives and he makes some points that I have kept over the last year!

Then a week after the Houston Marathon this year he was back in Miami at one of my weekly run clubs. We chatted for awhile before the group run which was good because my foot was still wonky and I had to skip the actual run.

Brendan and his team were promoting the new Vega Sport line which I reviewed recently and continue to swear by having just bought a LARGE tub of the recovery protein powder. The idea is their products are all plant based, but still contain 25 grams of protein and are really formulated to speed recovery.

I have also bee lucky to meet more of his great team while running the Miami to Key West Ragnar, at theses events and again at the Miami Expo! This meeting was hilarious because we both looked at each other and then it clicked as to why we remembered the face! Leslie is really dying to set up a Ragnar team so I’ll be working to get her involved with my July Colorado team if her schedule allows or look out another Ragnar may make it on my schedule!

BRENDAN
For those who don’t know much about him, I hope you have a chance to meet him at an expo or book tour. He is constantly on the road promoting his love for healthy natural fuel for the body. He started eating plant based as a teenager when he was looking for ways to improve his performance.

Last night I was able to join a Live call on Live Learn where Brendan went in to more detail on how a plant based diet can truly benefit performance. I think it’s a great thing for all athletes to learn a little more about since we tend to have a standard belief that we must have meat for protein. I’m not saying this is the ONLY way or the RIGHT way, but I think it’s great to give us all more information.

“80% of recovery is nutrition.” – Brendan found this when reviewing the lifestyles of the top performing ironman competitors in the world.

THRIVE: VEGAN NUTRITION GUIDE
In my initial review of Thrive I pointed out that it contains a wealth of amazing information like the use of maca powder, how certain foods help you recover, different types of stress and the effect on your body, what you can change to perform better. “40% of the average American’s stress comes from poor nutrition.” But many of the food recipes and choices are probably too strict for a lot of folks. I generally stand by this statement because very few of my readers or friends can sustain an 80% raw lifestyle.

Brendan is very clear that when he first tried vegan he was tired and slow and not recovering…why? As you might guess he needed more information to really do it right! So he was eating tons of starches and not so much a diet rich in vegetables.

With the Vegan Challenge quickly approaching in March I’m working to continue compiling resources and information for everyone who is interested in participating! For athletes this kind of diet can help to ensure you are getting more nutrients that require less energy from your body to process which opens up your energy for training.

Have you read this book? Tried Vega? Thoughts on a plant based diet for sports performance?
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Gratitude Journal
Feb 21
I am grateful for scientific studies
I am grateful for gut feelings
I am grateful for good speakers
I am grateful for my husband cleaning the dishes every night
I am grateful for finding a pair of jeans

Felt Fat: Ate the Sundae anyways

2012-02-20T11:51:00.002-06:00

Fat is not a feeling. I know it’s a statement I used all the time as a teenager and in recently weeks started to trickle back in to my vocabulary as I’ve been fighting my body to lose the 5lbs I put on post marathon. But the truth is fat is not a feeling…it’s a way of avoiding the real issue.

I feel insecure right now. I feel lonely because I don’t have many girl friends around anymore. That is what I feel, but I don’t know how to change those things so instead I am dialed in with good nutrition and great workouts…but my body doesn’t seem to care! Running for Sherry, running for Aaron…these moments remind you that when 5lbs is what you are worried about life is pretty amazing.

SUNDAE FOR NOW
This weekend David and I were having an amazing time enjoying the weather, life, each other. We walked past Ghirardelli and I wanted a sundae so bad it almost knocked me over. At the moment I was full from lunch, so we proceeded on with our day. But a few hours later we were back and I decided I wanted it and wanted to enjoy it.

You see this weekend I did another run for someone we “the fitness community” lost. This weekend we ran for Aaron a young man my age with a wife and two children who was hit by a car while biking. Our group wore black bands in his honor, while another 600 cyclists gathered to ride the spot where he was hit. He was doing everything right by riding in the bike lane, with a group, with a helmet and it happened anyways. If this were my last day with David would I want to spend it worrying about 5lbs? That seems ridiculous to even ask! So thinking of Aaron and what he might wished to have said yes to instead of no, I enjoyed every bite. I’ve used this logic with a number of things lately to really put what is important in to perspective.
LIFE IS TOO SHORT AND YET SO LONG
Unfortunately if I were to say yes to every mega sized sundae and skip workouts I would not being doing myself any long term favors either. While it is important to live in the moment, we can’t neglect the long term impacts of our behaviors either.

Each day is a delicate balance of the choices that allow us to create the best life…good friends…loving partnerships…fulfilling jobs…we don’t have to be overjoyed all the time, but we can certainly be happy by striking a balance between mega sundaes and only salads. So today instead of saying “I feel fat”, I can say I’m working on finding more girl friends and doing more things for others; I’m making healthy choices and if a really amazing treat comes my way I am going to enjoy it because life is too short.

Do you ever find yourself falling in to the “feel fat trap”? How do you balance the idea that life is short and so long?
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Gratitude Journal
Feb 20
I am grateful for ice cream
I am grateful for long sundae spoons
I am grateful for outdoor seating
I am grateful for thoughtful running groups
I am grateful for community support

Workouts and New Gear: Miami Time

2012-02-20T05:34:00.002-06:00

I wanted to share all kinds of things this weekend because it was so fun, but I really was enjoying life entirely too much to be sitting at the computer!

Thanks to Corey we headed to the boat show where David happily dreamed his little head off about someday owning one of these beasts…notice the speed boat on the right with what I call “oh shit” handles. Yeah that boat moves!

After that we headed to Lincoln Road for lunch and finally some shopping…talk about a girl in need of clothes that aren’t wicking fabric. After a full day on our feet there was napping, movies and lots of smiles. Sunday after some serious workouts, we hit the pool and managed to get sun burnt for the first time in ages.

GOALS
Appreciation Challenge: I haven’t heard a ton from the participants on this one, but I am enjoying the challenge and feeling good about more easily telling people they matter.

Writing: Continue working to get my writing out in new places.

WORKOUTS
Feb 13
AM: Sick…took a serious rest day, WHAT?!

Feb 14
AM: 15 min bike, 15 min walk, 15 min elliptical, 15 min stretch
PM: Tabata workout from Fit In Heels , 3 mile easy run, 10 min walk

Feb 15
AM: 25 min walk, 3.15 mile started as intervals turned to tempo
Lunch: 3 mile hills run, 10 min walk
PM: 30 min walk with David, 15 min stretch

Feb 16
AM: 2.25 mile run – just tired, 20 min walk
PM: 5 mile run, 10 min walk, 15 min stretch

Feb 17
AM: 20 min walk, 31 min yoga, 40 min easy bike

Feb 18
AM: 3 miles at 9 min pace, then I just crashed…walked 30 min

Feb 19
AM: 10.1 mile run with Corey (Schnoodles of Fun), 30 min walk, 22 mile bike trainer
Her schedule was jam packed, so I was thrilled we had a chance to run!

Overall: Ok again totally missing the weights. I just felt so completely tired this week I had trouble getting the energy up for it.
Best Workout: Awesome run with Corey
Nutrition: Great choices this week, but I am packing lunch for my two work meetings this week..the last couple have just not been good.
iPod: Jillian MIchaels podcast
New gear: Vibewired
Do you have an issue with your headphone cords just flapping all over the place or making you crazy…I do. In comes Vibewired (from the same company that makes 110% compression gear!)..

The Vibe Wired pouch allows you to put a nano or shuffle inside then use the velcro to put it on a hat, bike helmet, around a ponytail or headband. It comes with short headphones that reach right around and thus leave you with NO crazy long cords.

I do have to say these headphones actually stayed put pretty well. I have tiny ears and most of the time I can’t get them to stay in once I move around. I was also surprised to find that once I started running I totally forgot it was there.

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Gratitude Journal
Feb 20
I am grateful for new experiences with David
I am grateful for flowers in bloom
I am grateful for pool time
I am grateful for aloe
I am grateful for chapstick

Personal Trainer: Not Me

2012-02-17T10:25:00.001-06:00

One of the best and worst tools I have ever used was a personal trainer. Did it kick my butt, absolutely!! Did I hate every single second of it, absolutely!!!

For some people a personal trainer provides the accountability that they need to keep going, but my personality wanted to stop mostly because he was telling me to go. It’s unlikely that if I were to work with a personal trainer all the time I would continue working out, it made me unhappy. Instead, I find it really useful to get amazing tips online from trainers which I can use…or work with someone sporadically. Here is the key…finding the right trainer for you and one who has the right qualifications!

THE BOOM
In recent years we have witnessed a boom in interest when it comes to living active healthy lifestyles. More and more of us have joined gyms or attend classes in order to keep fit, gaining a sense of good health and well being. Unfortunately this means a lot of people have run out and gotten certifications that may not really be so great. A solid personal trainer course provides more than workouts, it goes in depth on the body, the muscles, nutrition and how it all plays a role. It’s a rounded program teaching like thetrainingroom.com provides everything from the fine points of cardio vascular workouts and weights, to the business orientated side of your new career. You will have a genuine qualification and a point on your CV that edges you above the crowd.

WHY BE ONE?
A lot of folks have asked me in the last year why I haven’t gotten certified…I’m passionate about fitness, I love it, I love helping others with it…but I just know it isn’t the right path for me, I need a different outlet for inspiring people to enjoy healthy living. However, it is a great job for people with just those qualities!

If this is something that interests you, it’s also exciting to know you can find online courses that make it possible to get certified while in your current job. You can then start working with clients or at a gym…it’s scary to make a huge career shift all at one time, so this provides you steps to make a living from the things you enjoy. You will have opened the door to an array of working opportunities that were previously unavailable.

The rewards of working in the fitness industry are endless. To assist in putting somebody on the path to a healthier lifestyle is a genuinely positive outcome from a day at work. The satisfaction of seeing a client grow in confidence and well being would surely be hard to rival in any line of work.You might have seen a recent post from this Blonde Ponytail, who is a solid certified trainer, on all the details of how to become one, so check it out if you want more information! She also provides a great list of trainers with blogs so you can get workout ideas!

Do you work with a trainer? Do you like to have someone pushing you?
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Gratitude Journal
Feb 17
I am grateful for bloggers who share workout videos
I am grateful for them inspiring me to do tabatas
I am grateful for them inspiring me to do more interval workouts
I am grateful for them showing strong women using weights
I am grateful for them also eating ice cream

Links in this post were sponsored, but all content and opinions are my own.

5 HTP: Happy Drug?

2012-02-17T09:53:00.000-06:00

The Happy Movie, The Happy Drug…there could be a theme here this week.

A few months ago I started reading The Amen Solution, which is not a bible, but is a book written by doctor Amen. I’ve mentioned before that I found some of the things he talks about completely fascinating…like the type of eater you are being driven by personality characteristics.

One of the other factors he takes a very strong stance on is that losing weight is much harder if your brain is all out of whack. In other words if you are stressed, your thyroid isn’t working, you aren’t getting all the right nutrients, etc your are making the entire process harder. His book Change Your Brain, Change Your Body helps you understand “when it comes to weight loss, one size does NOT fit all. One weight-loss program will never work for everyone, because being overweight is not one thing in the brain”
5HTP
One of the supplements he talked about is called 5HTP. In short this is a more subtle alternative to anti-anxiety or depression medication and is marketed this way in many European countries already. It doesn’t have the same side effects, but appears to work much the same in the brain by assisting in decreasing stress, anxiety, helping alleviate insomnia which also helps with mood. Since I found this summer that depression medication simply made me feel worse, I was interested to try this.

According to WebMD:

5-HTP works in the brain and central nervous system by increasing the production of the chemical serotonin. Serotonin can affect sleep, appetite, temperature, sexual behavior, and pain sensation. Since 5-HTP increases the synthesis of serotonin, it is used for several diseases where serotonin is believed to play an important role including depression, insomnia, obesity, and many other conditions.

There are still a lot of studies out there trying to verify the effectiveness, but the side effects are generally mild unlike some herbal items so it shouldn’t cause any major issues other than a potentially upset stomach. Of course always talk to a doctor about other medicines you are taking.

Image Source 5HTP from Holland & Barrett

SUPPLEMENTS
I have talked about a few supplements lately and it’s not because I think we all need to be popping pills, but because I think we all need to know what is available to us. Sometimes your body needs a little help to get things back on track and that’s ok!

On that note… Happy Friday!
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Gratitude Journal
Feb 17
I am grateful for Google search
I am grateful for new photo editing tools
I am grateful for President’s Day sales
I am grateful for time to get my hair done
I am grateful for my new bike shoes

Running Form: STAR

2012-02-15T08:07:00.001-06:00

Newbies and long time runners alike can usually benefit from working on their running form. Maybe not a drastic overhaul, but just paying attention to little things can help improve race times, reduce overall fatigue and hopefully prevent injuries.

There are tons of fantastic books out there with loads of ways to work on your form. But if you are like me once you start running there is only so much you can focus on…left, right, don’t trip, left, right, car. In the spirit of K.I.S.S. here are some of the basics that you can use to check yourself during a run.

SHOULDERS
For most people one of the first places to noticeably feel tension is the shoulders. Check in with yourself during the run to see if your shoulders have drawn up and are beginning to look like earrings. Focus on letting them go and it will open up your chest for better breathing.

TALL
As we begin to fatigue our natural inclination is to slouch thinking that we are letting our body relax, but it actually makes running harder and slows you down prolonging the effort. When you start to get tired take a moment to feel yourself pulling up from the top of your head. Once you are standing taller your energy often increases to help you finish out the run.

ARMS
Our arms naturally swing as we move..unless you are one of the interesting few who really love to hold them straight down at your side…but their natural movement could be disrupting your form. Your arms should move in a straight forward to back motion. However many new runners often swing their arms side to side in front of them, which creates an unnatural twist in your body eventually resulting in hip, IT band, lower back and other issues.

Once in a while during the run, simply check to make sure your arms are not crossing in front of you. The straight forward and back motion will also help you to run faster and use less energy.

REAX
Your grimacing face cannot run the miles for you and your clenched fist will not help your legs muscle up that last hill. If you can simply say to yourself “relax, let go” a few times during a hard effort you will find that muscles you didn’t realize you were tensing let go and the effort becomes much easier. Your relaxed muscles will respond with an easier turn over, better stride and again less energy is required allowing you to go longer or faster.

While listening to music or a podcast is a fantastic way to unwind and zone out during a run, every once in a while take a moment in the silence to check in with yourself. I’ve been amazed in the last few races to see how just these few simple tips have helped me to hit PR’s or just enjoy a race with much less effort.

How often do you check your form?
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Gratitude Journal
Feb 15
I am grateful for packages
I am grateful for free shipping
I am grateful for ginger snaps
I am grateful for health advocates
I am grateful for Brickell Run Club

Embraced by God: Nook Giveaway

2012-02-15T07:55:00.001-06:00

Embraced by God is a 21-day encounter that shares the unconditional love of God. "If you watch what the media says as to where we should find our identity--" says Babbie, "--money, beauty, power and technology--you'll just be confused about who you are and what your purpose is. As a culture we are trying to buy or sell what can only be administered to the soul by Jesus."

MY REVIEW
I had a little trouble getting in to this book. I like the idea of a 21 day course to help me stay focused on God and improving my knowledge and relationship, but I think maybe my attention span was simply to short for these chapters. However, if you are feeling a little lost or alone she does an amazing job of really helping you see that you are love.

Each day in the book includes a short reading, her thoughts on it, a prayer and then actions to truly live it. Definitely a tool worth utilizing if your are looking to grow in your spiritual practice or simply redefine your personal values.

Read an excerpt
Buy the book here

GIVEAWAY
Celebrate with Babbie by entering her Nook Tablet Giveaway and coming to her Embraced Facebook Party {3/6}!

One beloved winner will receive:

A Brand new Nook Tablet with Wi-Fi
Embraced by God by Babbie Mason
Babbie's Embraced by God Music CD
Babbie's Embraced by God Note cards

Enter today by clicking one of the icons below. But hurry, the giveaway ends 3/5/12. Winner will be announced at Babbie's "Embraced" Facebook Party on 3/6. Babbie will be hosting an evening of chat, music, laughter, and encouragement - bring your friends! She'll also be giving away some GREAT prizes: gift certificates, books, Embraced by God music CDs and Note cards, and a book club prize pack! (Ten copies of the book for your small group or book club.)

So grab your copy of Embraced by God and join Babbie and friends on the evening of March 6th for an evening of fun.

Don't miss a moment of the fun. RSVP today and tell your friends via FACEBOOK or TWITTER and increase your chances of winning. Hope to see you on March 6th!

Again this book was provided by Litefuse for my review, no other compensation was provided and all opinions are my own.

Running: I love You

2012-02-14T17:37:00.000-06:00

Seriously, how can I a self proclaimed “Passionate Runner” not participate in this fantastic challenge from RunChat to declare via the written word why I love running.

Running I love you for keeping my thighs strong and lean (minus all those injuries).

Running I love you for not caring about what I wear or how bad my hair looks.

Running I love you for finding my size 11 feet to be a bonus (keeps me from falling over)

Running I love you for making sugary treats (peanut butter GU) a “fuel requirement”

Running I love you for filling my closet with the perfect black..pants, shirt, socks in dry fit fabrics

Running I love you for all the new doctors you have taught me about who knew there are people dedicated to massaging a pain in my ass.

Running I love you for making it acceptable to be a sweaty mess.

Running I love you for giving me an excuse to soak in the tub.

Running I love you for making me feel like I could out run a purse thief or at least kick him with my size 11

Running I love you for keeping things moving along all regular like

On a serious note, I think it goes without saying that I wouldn’t be so passionately pursuing my ability to run daily if it didn’t enhance my life in a million ways. My fellow runners know there is nothing like a quiet chilly morning run to open your heart, get the creative juices flowing and around mile 18 remind you that you have cookies at home.

Each day I get to run is a blessing because it reminds me how far I’ve come, how far I have to go…and that I can get there one step at a time.

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Gratitude Journal
Feb 14
I am grateful for running socks
I am grateful for Body Glide
I am grateful for GU
I am grateful for RoadID
I am grateful for RunChat