Crosstraining... Yep Gotta Do It!

It's like a swear word to runners... cross training... ugh! We can't just run and run and run and expect to feel okay or improve! Running puts quite a bit of wear and tear on a body, and only builds minimal muscle and improved endurance. I don't enjoy cross training any more than the next runner, but I do it!

My favorite forms of cross training DO NOT happen in the gym. I avoid gyms at all costs, I do not enjoy feeling like a hamster or staring at a clock watching the minutes tick by. So, I like to take out my bike and log some miles! You get to travel, see some beautiful scenery and its a great activity to do with friends or to see new places! Find a nice trail and take water and snacks and get lost :)

I do strength training (minimal) a few days a week. I focus on my arms, back, and core and also do some squats do target my legs. I add muscle very easily in my lower body so I do limit it, and focus more on my upper body. Here are some good exercises for that! womensrunning.competitor.com/2014/10/cross-training/6-exercises-strengthen-upper-body_30865

I also LOVE Tabata! Its simple and you can pick any exercise to incorporate into a fun program! Like jump squats, jumping jacks, burpees, etc. Tabata is a series of 8 sets, 20 seconds on and 10 seconds off. Repeat 8 times and move onto another exercise! I like to do a total of 5 exercises. Its quick and VERY efficient... if you're new to it expect to be very sore the following day... or two.
Here is my personal favorite plan :) www.wayofgray.com/get-started/

When I'm sore, need a break and to relax my go to is YOGA! I love a good Bikram Yoga class, but when finances and time is tough I resort to Youtube, or making up my own little class. Having a good stretch sesh is great for running recovery and builds lean muscle. Incorporate stretching into your day, everyday! Just do it. 

When To Break Up.. With Your Shoes

Aches and pains, bumps and bruises. As runners we know that this comes hand in hand with the sport we adore. However, do you experience debilitating soreness or injury when you are not changing up your routine? It may be time for the talk.... with your shoes.

Breaking up is hard to do, but it needs to be done. I know I know, your shoes have been there for you in every invigorating run, every time your legs felt like lead they got you through it, and all the races. But there’s plenty of fish… or shoes in the sea.

Most running shoes are good for approximately 300-400 miles, all depending on you. Your body tends to tell you when its time, foot aches, arch problems, shin splints, overall body aches. Keep a log of your miles so you will know when its time to get a new pair so you are not sidelined while you are on the market for a new set.

1.       Alternate running shoes. Buy two pairs of the same shoe and alternate them on runs! They will now last longer until you need to get a new pair.

2.       Keep a mileage log, if you really love your style of shoe order a new pair when time is almost up.

3.       Get fit BEFORE you need a new pair. Go to a running specialty store, please do not go to a big brand sports store… they will sell you on price not based on what you need. A good store will watch your cadence, how you strike the ground, and fit you accurately.

4.       Wear proper socks! I prefer Thorlo Pads. They grip your feet and pad them in all the right areas, I have NEVER had a blister wearing these. I repeat. NEVER. www.thorlo.com/socks/xccu/236

Runner’s World helps us with some more FAQ! www.runnersworld.com/running-shoes/running-shoe-faq

ALWAYS get the proper running shoe for you, not what works for someone else. Some running stores even do trial periods!

Keep running friends :)

Finding Yourself Through Running

Sometimes life can feel a little hard. Its not all skipping through joyous runs, runners highs, and rainbows. This blog isn’t about finding something interesting to post day in and day out. Its about sharing my life, whats important to me, and my running lifestyle. And lately, life has been a little harder than usual.

A lot has changed in the last month, I moved apartments to a much quieter, less touristy area of Central Florida. Moving into an apartment alone is brand new for me, and I really enjoy it! Its great being able to get up and run at all hours and not worry about waking anyone else up. My space is always clean, organized, and peaceful. An important relationship in my life came to an end, I have a lot of dissatisfaction with my job and the career path I thought I always wanted, and that is causing a lot of unrest for me. I know that I put WAY too much pressure on myself, and I always have. I had my “Dream” fun job full time upon college graduation, and yet a month later I felt restless about not moving into my “Career” and without thinking through left, and have been bouncing around office jobs ever since, not happy. Moral of the story is to follow your heart not your head, and don’t rush through life.

How does this connect with running? To me, running is not my exercise. It is my meditation and my time for myself to be only with my thoughts. Here as I am pounding the pavement and huffing along I have my most intimate and real thoughts. There is no one, no technology, no media to distract my mind so that I be one with my thoughts, my real hopes and desires of life. I no longer feel tied down to anything, I am free.

Try a "naked" run. Take off your watch, leave your headphones at home. Try a new route, get lost on the path and in nature. You won't regret it :) You may just find yourself.

Keep running friends!

Eating Vegan

Day in and day out I get the question, do you get enough protein? How do you have energy to sustain a run on a vegan diet?

It’s really, not that hard at all! I believe that eating in human's most natural form is plant based, contrary to popular "caveman" and "Paleo" belief. As humans, we are not born with the tools to kill and eat animals that carnivorous animals are. We do not have sharp enough teeth, claws, and are not agile enough to on our own without tools (have you ever seen a lion shoot or stab its prey?)

As a busy 20 something running, working, and eating, I like to eat as simply as possible since I don't have a whole lot of time to cook. Some of my staples:

Fruit and as much as I want!

I start everyday with a banana, along with some blueberries or strawberries, granola and cashew milk. Ezekiel bread, peanut butter, oatmeal, and tofu scramble are some of my other favorite breakfasts!

For lunches I like salads with as many veggies as I can fit, and a nutritious and healthy dressing to liven it up. I loveeeee The Goddess and Lemon Tahini dressings from whole foods. I crave them and cannot wait to have a salad! Putting beans, avocado, hummus on salads adds a good source of protein as well as nuts. I like making hummus and veggie wraps/sandwiches, leftovers from dinner, I really don't count any sort of calorie/fat/protein I simply eat when I am hungry and I eat as simply plant based as I can.

Dinners are never too complicated; by the time I get home I am starving and want to eat asap! I love to throw together big salads, top with tempeh, make rice and bean bowls topped with all the fixings to make it "Chipotle" style, sweet potatoes, chili (I like Amy's canned chili if I don’t have the ingredients to make my own. I also like to make tofu scramble with Whole Food’s mix, a block of tofu, and whatever veggies I have to add! So delicious, filling, and nutritious! Great post run meal.

Thanks, Dandelion Cafe for your $5 Giddyup Mondays!

dandelioncommunitea.com

Here are some staples, most you can find at a local grocer, Whole Foods, or health foods store. 

·        Organic fruits and veggies

·        Kale

·        Spinach or spring mix

·        Shredded carrots for salad

·        Whole Foods Goddess and Lemon Tahini Dressing

·        Tofu Scramble Mix

·        Nuts (unsalted)

·        Dried fruit (with no added sugar)

·        Ezekiel Bread

·        Bearly Naked Granola

·        Silk Cashew Milk

·        Silk Soy Vanilla Creamer

·        Beyond Meat Products

·        Hummus

·        Tofutti Sour Cream

·        Daiya Cheddar Cheese

·        Amy’s Organic products

·        Puffin’s Cereal

·        Amy’s Popcorn

·        Kombucha

·        So Delicious Ice Cream: Coconut milk, Almond Milk

I don't restrict, I eat what I want, when I want. If I feel sore, I eat a little more protein, stretch, and rest! That's really the magic formula :) Friends, if you have questions leave me a comment! I love to share.

As always, keep running friends :)

How to Live a More Conscientious Life

We live in a world over run with information, technology, pulling us in a million different directions of this "go go go" world. So how to make peace with it all?

I have been actively engaging in living a simpler and more conscientious life. Living more presently and being aware of my actions and how I am spending my time has brought me to feeling much happier, more complete with the things I have, and more directed with my life and my time. How does one do this?

1. Put DOWN the technology.

I cannot stress this enough. Sure, technology is great. It connects us with those we love, brings us information faster, and makes daily tasks simpler. However, it is disconnecting us from living presently and takes us out of our present minds. Social media to many portrays a "perfect" version of peoples lives. Its easy to stage a picture, pick a filter, and post it with a catchy phrase to make it seem like everything is going well. Many people feel depressed about what they have and are doing with their lives seeing these "picture perfect" things going on in each others lives and it is far too easy to compare yourselves with them and thus feel like you don't have or are not doing enough. The easy way to solve this is to be real and vulnerable about what you do post. Do not edit your life.

Also, take social media off of your phone. We waste too much time checking in on other people every chance we have. Take a short amount of your day to go on and limit yourself. Instead, you can choose to think about your own blessings and interact with others rather than stare into your phone or ipad.

2. Run with a purpose.

I like to run early in the mornings to begin my days with positive vibrations as I have said before. Dedicating your runs to thought help me to make them more than just physical activity. Running without music can help you to think inwardly rather than distract yourself with your favorite tunes. If you do enjoy listening to something as I do, I now choose to listen to meaningful podcasts. My favorite is the Rich Roll Podcast hosted by ultra-marathon legend, Rich Roll. He has overcome addiction, changed his life with exercise and plant based food, and is ultra inspiring. He interviews guests from all different backgrounds ranging from runners, yogis, nutritionists, and speaks about things that are raw and real like addiction, depression, spirituality, etc. They cause me to think very deeply and inwardly about myself and my relationships and have greatly inpacked my life. I urge everyone to give them a listen.

www.richroll.com/category/podcast/


3. Engage your brain not your eyes.

Many of us are accustomed to coming home after a long day, and binge watching our favorite shows and movies on Netflix. Instead, engage your brain. Change it up and watch a documentary or a Ted Talk, read a book, paint, do an adult coloring sheet! (Thanks mom.) All of these leave me much more relaxed and in a thoughtful state of mind. I feel better when my brain is engaged and thinking rather than turning to mush.


4. Slow down

Take time. Wake up a little earlier so you can have a relaxing morning. I spend a good 30-40 minutes for coffee and breakfast while I can catch up with my thoughts for the day ahead. Don't plan your days out, leave time for that afternoon bike ride, a coffee with a friend, life is about the little things and being peaceful beings. So slow it downnnn.

And after all, take time for that run. And run slow if ya want to!

Keep running friends :)