Get It Girl Wednesday: Workout Do's and Don'ts

Daily workouts are important if you want to see results quicker.  I know you've heard that saying 'abs are made in the kitchen'.  And yes, nutrition plays a HUGE role in losing weight and/or getting and staying fit.  I am a huge believer in good eating habits because eating clean to see results was a lesson I recently learned over the summer that finally got me over a plateau I was on for like three years.  lol.  (Thanks Christelyn!)

But working out and eating well should be paired together to reach your optimum fitness level and it will definitely get you to your fitness goals quicker vs. just doing either one alone.  Here are a few workout do's and don'ts that Christelyn and I have compiled based on our experiences.

-Do Prepare.  Get your necessities ready...water, towel, headphones, etc.  And don't forget to set up that playlist before hand.  Stopping your workout to mess with your gadgets to find a song impedes your goal to get to a certain heart rate.  

-Don't Exercise on an Empty Stomach.  Plan ahead and eat your big meals 1-2 hours ahead.  If you're past that, have a light snack 45 mins. before your workout.  This will ensure that you are fueled for a good workout.  Working out with no fuel will risk that you will be cannibalizing your muscle tissue which you DO NOT want.  If you don't have available sugar stored, your body will then try to convert your muscle tissue into energy.  Remember, eat better.  Don't eat less.  

-Do Stretch and Warm up.  Do you ever wonder why when you start a run and you're already tired in that first half mile?  Then you feel disappointed that you couldn't run further?  Ask yourself if you remembered to stretch and warm up!  It takes a while for your body to warm up those muscles so that you perform at your best.

-Do Challenge Yourself.  Workout at a level that challenges you but at the same time try not to workout too intensely.  Some people skip a lot of days and then workout SUPER intensely to make up for it.  We highly discourage this to avoid injuries.  But we do encourage getting off that elliptical to try something new.  It can get uncomfortable doing new things or exercises you aren't used to but you may see results quicker.  

-Don't Waste Your Time on Isolation Exercises.  This goes along with the previous tip.  Do exercises that target MULTIPLE muscle groups.  As busy moms, I know our time is very limited so we encourage you to use your time WISELY.  For example, at my gym, I do a class called CardioMix where we're constantly moving to fun, upbeat music to get the heart rate up but at the same time, we have free weights in our hands to work out our arms and also a step board to work out our legs.  If you don't have access to classes like these, you can create a circuit workout at home that combines cardio with strength training.  For example: jump rope 60 seconds, set of push ups, set of lunges, squats with arm raises, set of burpees and then start the whole circuit over again until you've worked out for 30-40 mins.  Follow us on Facebook and/or Instagram for workout printables you can do at home!

Do Get Adequate Rest.  Make sure you get enough rest.  Take at least one day off a week from training.  One of my favorite workout gurus is Jillian Michaels and she always says that exercise is the architect and RECOVERY is the builder.  Trust in the process because after a week of working out, your body is still doing work even if you aren't at the gym and you're resting.  

Get It Girl Wednesday: San Francisco Mermaid Run 2013 Race Recap

When I think back at the Mermaid Run we did a week ago, the first thing that comes to mind are the AMAZING views.  I have completed a lot of races and there is no doubt in my mind that this course is in the top three of the most beautiful, most scenic courses I've ever ran.  I think that that alone is worth the price of registration!

But before I show you the pictures let's talk about the race.

The Fitness Mama team decided to register for the SF Mermaid Run (Sirena 10 mile) when some of us did not get past the SF Nike Women's Marathon Lottery Draw.  Since we wanted to do a race in the Fall, we found the Mermaid Run and registered right away.  The Mermaid Series puts on a lot of races, triathlons, and duathlons specifically geared towards women.  When I read their mission statement on their website, I knew this was the right race for #teamfitnessmama

Mermaid Series Mission Statement:
"Mermaid Series is building a welcoming community that inspires women from all backgrounds to uncover and realize their full potential.  Mermaid Series strives to serve as a catalyst for change in women's lives as they set and discover new goals for themselves in fitness and in life. By providing training, support, motivation and eco-friendly events we are committed to the pursuit of our participants healthy lifestyle.  Our events aim to provide an opportunity for a positive change while making each woman regardless of their ability feel welcome."

Fitness Mama is all about supporting and inspiring women in their fitness goals and so it was nice to find an event that also supports this.

After a few months of training and checking in on our Mama's who were doing the race, the event came quickly!  Before I knew it, it was time for bib pick up!

This race allowed for three different opportunities for bib pick up.  The Friday and Saturday before the race at different Sports Basement locations and then the morning of the race (this was highly discouraged by the event staff).  I went to the one on Friday in Sunnyvale and picked up a few bibs for our ladies.  The bib pick up situation was one of the only cons to this race.  I've been to MANY bib pick ups and sadly, this one was the worse ever.  :(  It was disorganized and the line was out of control and confusing as they zig zagged across eachother in a tiny room.  It could have been because I got there early, right when they opened.  But two hours later, the situation was the same.  And yes, I was there for nearly two hours.  I was so annoyed that I forgot to take pictures for the blog which I usually do at every race bib pick up.

Good news was that I did make it out alive, equipped and ready with our bibs, SUPER cute dri fit race tops, free mermaid athlete headbands and other freebies!

Sunday, November 10th was the day of the race.  I woke up at about 5:20 am for this 7am start time.  I was planning to get up earlier because I know how slow I move at that early hour but woke up at what I considered late.  I quickly got dressed, shoved some food in (banana + peanut butter as always) and my sister and I left Alameda at about 5:40.  We got to the SF Marina area right at 6am and the Marina Green parking lot was about half full.  This was a relief because I know how difficult parking can be here which is why we arrived an hour before start time.  As we sat in the parking lot, we watched the lot fill up to capacity in like 10 mins.  So just a head's up...if you plan to do this race next year, come early to get parking.  Otherwise you might find yourself parking a mile or more away.  The Marina Green parking lot is a half mile away from start.  This isn't really an issue for me because the event organizers did warn us repeatedly.

My sister and I arrived at the start/finish area and the place looked packed!  It was fun and lively...just what I need to wake me up for this race.  

My sister and I ready for the race.  Just to give you an idea of where this start/finish line is, you can kinda see the Palace of Fine Arts right behind/between us!

So the only other con that I have to report is the bathroom/porta-potty situation.  There just were not enough and the lines were really long.  The last thing you want to worry about is having to go pee right before a TEN MILE race.  :(

This above picture is the line at 6:50am.  You cannot even see the end of the line.  My sister and I were about 20 people from the front of the line when I took this picture.  Luckily we made it to the start at 7am with only minutes to spare.  Fitness Mama tip: If running this race, go to the bathroom at the Marina Green lot where you parked your car.  :)

Christelyn ran the 5k and her race start wasn't until 7:30am and so her arrival wasn't as early as mine.  But we were fortunate enough to meet up with her seconds before I started the 10 mile.  

My only picture at the start line and I got photobombed.  lol

As we stood at the start line, music was blaring and the Mermaid run ladies were doing a great job hyping everyone up for the Sirena 10 mile.

And then the race began.

Mile one was nice and flat.  I had a tough time warming up and I was feeling like this was going to be a LONG ten miles.  I just felt slow and tired and was feeling like I wanted to walk in the mere first mile!  I hate that feeling.  Truthfully, I had not trained the way I normally do for this race because of a busier than usual schedule at work plus I was going through some minor medical issues.  A week before the race, I was really still on the fence about doing the race at all because of these reasons.  But I REALLY wanted to run with my girls and see that Golden Gate Bridge so I went forward with it even though I felt unprepared.  I figured I can take it easy and not worry about my timing.

The volunteer event staff were plentiful at this first mile.  They held up some entertaining signs.  I didn't stop to take pictures but Christelyn did during her 5k.  

My sister and I LOVED this one.  :)

After the first mile the hills started.  And these were some serious hills.  Insane hills that were no joke and seemingly never ending.  We were just going up and down (it felt like mostly up!!! lol) for like two miles.  I was dying.  My sister was doing so well and she pushed me to go harder and not walk for a long time.  At one of the last hills, I just could not do it and ended up walking for a bit to conserve energy.

Once we hit mile 3, we were on the Golden Gate Bridge.  The bridge itself wasn't completely flat but the incline is nothing compared to what we just went through a mile ago.  And it wasn't until mile three that I finally found my stride and felt at ease.  I was able to relax into a rhythm, enjoy the scenery, and remember just why I LOVE running so much.  So so much.  <3  Because just a mile ago, I was cursing those hills!  I was glad to find that inner peace that running gives me and I was feeling like I could really do this without so much walking.

As you can see, the views are stunning.  Running this course really is something you HAVE to experience at least once in your life.  It is just beautiful.  

so glad to have experienced this course with my sister!

This is an out and back course.  Once you get to the Marin County side of the bridge, you get a much needed aid station then you turn around to go back.  When you turn around and look at the bridge and the city of San Francisco it kind of takes your breath away because it is just all so pretty.  Be sure to soak this all up and take it all in at this point if you do this course.  It was a perfect day.  No fog to cover the views!  

View from the Marin County side

As I mentioned before, I was able to find my happy place and do most of the rest of course easily.  On the way back, there were no more tough inclines so that also helped.  All we encountered were more beautiful, scenic views.  The last bit of the 10 mile course merged with the 10k and 5k courses.  I only took a few photos at this point but Christelyn was able to get some pictures in with some of our Mamas who were running with her.

At the end of the course, I don't know why I thought it was going to finish where it started.  Well it did.  Sort of.  But since I was thinking in my head that I was seconds away from finishing because I had the start line in view, I was hugely disappointed that the finish line was in a different spot.  After just running 10 miles, I was ready to be done but the course took me through a couple twists and turns before I can see the finish.  This was all mental and of course it was hard for me to focus after being disappointed.  lol.  It wasn't even that much of a difference of where the start and finish were but I was SO DONE!  You know that feeling where it seems you are just giving all you got?  I was at that point.  :)  I even said OUTLOUD ''where is this darn finish line?!" and thankfully a fellow mermaid cheered me on and said "it's just around the corner!  You're almost there!".  And she was right.  My sister and I crossed the finish and officially became 'Mermaid Athletes'!  

Us at the finish line







The atmosphere and the support during this race was unbelievable.  It felt similar to NWM but perhaps not as chaotic because it is smaller.  I would recommend this race to anyone especially if you have not experienced running over the beautiful Golden Gate Bridge.  Take the advice I listed above and you will have a great experience!  

Instead of big medals we got these SF Mermaid Run necklaces.  It was a nice change from the medals I usually get and they are so cute!

Damn it feels good to be a Gangster Mermaid!!!

                                 

Which race would YOU say was your most favorite course?  Why?   

Get It Girl Wednesday: Dia De Los Muertos Show

I have met so many amazing people on my fitness journey that have given me so many new opportunities to get fit as well as be involved in my community.  One of these opportunities include a recent event I got to participate in called the Dia De Los Muertos "Amor Eterno" show.  This show was a dance showcase with Folklorico Aztlan De Sacramento and Diversity World of Dance and Fitness dancers performing Ball Room, Hip Hop, & Filipino Folk Dance. 

As you guys know, one of the locations I teach Hot Hula Fitness classes at is a dance and fitness studio in the Sacramento area.  One of the co-owners of this studio is also the director of Folklorico Aztlan de Sacramento.  This is the group who organized the show.  One of my colleagues at the studio (Carmel) asked me to be a part of the Filipino folk dancing number.  After trying a lot of different fitness dance/dance classes, I was excited to get back to my Filipino roots and perform the dances of my people.  Plus it was a great way to get active and keep my body moving.  There were practices as well as the actual show.  

I participated in two numbers.  One of them was "Pandanggo sa Ilaw".  This is a graceful dance requiring a lot of balance.  While performing the dance, the girls had real candles in each hand and then another one balanced on the head.  Pandaggo sa Ilaw translates to 'dance in light' in English.  

Pandanggo Sa Ilaw

The other dance we did was called "Carinosa".  This dance is a courtship dance that portray acts of flirtation between a man and a woman.  The dance is a series of steps resembling hide and seek movements.  Us ladies held fans while the men held handkerchiefs.

Carniosa

The costumes for the numbers I was in were made by Carmel.  The costumes were AMAZING.  I was so impressed with how beautiful everyone looked.  Carmel is just amazing.  

The costumes from the other numbers also looked great...

Being in the show was such a great experience.  It was an honor being a part of this beautiful show and meeting so many amazing people.  If you live in the Sacramento area, definitely think about checking this show out as it happens yearly.  It is a great family event that is a celebration of different cultures, dance and music.  

backstage with my girls

                                                                                                             Miyah, my silly lil love <3

My family after the show.

Ballroom instructor, Bernard Abero

Hip Hop instructor, Wrendell Crisologo

Filipino Folk dance instructor, Carmel Crisologo

                                                                                                               

Get It Girl Wednesday: Why Do You Exercise?

I've hated exercise for a big chunk of my life.  But then I grew to LOVE it.  How did this happen?  I think it is because I changed my attitude about it.

I was the girl who rarely ran in PE at school; I usually walked and got a 15 minute mile.  I hated playing all the team sports we did.  I wanted to die during the quarter we did swimming and I came up with a lot of excuses as to why I couldn't get in the water; I even made fake notes to the teacher.  I did get a varsity letter for playing tennis.  But there were no try outs, everyone made the team.  I really only did tennis because I wanted to be with my friends.

I also did cheerleading for a bit.  This was HARD but it was fun.  I didn't consider it exercise.  This should have clued me in on something good but it didn't.  I continued to hate exercise through my 20's.  I did Polynesian dance for about 5 years with a prominent bay area dance company.  Again, this kept me active and the dances were very challenging but because I LOVED doing it, it didn't click as a form of exercise in my brain.

I quit dance, and then gained weight.  And because I no longer was dancing, I couldn't figure out how to keep the weight off.  I hated the gym, hated exercise videos...but I did these things while hating every single minute of it.  So it was no surprise that I couldn't get anything consistent going even though I wanted to keep the weight off.

My sister who is a runner, suggested that I run.  I was very skeptical because remember I hated to run in high school and I couldn't imagine anything more deplorable than running.  But I gave it a shot and yup....I still hated it.  But I saw my sister having so much fun with her friends at all these runs that they do.  So again, the social aspect of this activity made me want to figure out why all these people like running so much.  I continued to force myself to go running and after a few weeks, I found that I was actually looking forward to my runs!

It became fun.  It suddenly didn't feel like "work".  After a stressful day at work, I couldn't wait to tie up my laces, get out there and just run the lake near my house.  Sweeping views of the water and then the California sun going down behind the hills...there is nothing more beautiful.  It is the kind of moment when you thank your lucky stars to be alive to be able to witness the beauty and you say a little prayer.  And oh yeah...I was running!  I lose myself in my thoughts that I don't even realize I'm exercising.

Running helps me keep the weight off.  But ultimately, that is not why I run.  I don't run so that I can rock a bikini. I think if that was my only reason, I would have stopped a long time ago because at my age there just aren't a lot of opportunities to even wear a bikini!  I'm just keeping it REAL.  And we don't have a pool.  I don't run because of how it makes me look or to break any world records.  I run because of how it makes me feel.  Calm.  Centered.  Happy.  Focused.  Empowered.  Relaxed.  Balanced.  You know that peaceful feeling you get after going to Sunday church?  That is exactly how I feel after I run.

I do not look like a fitness/figure competitor and I don't think I ever will because I have zero desire to.  I don't train that way and I don't live that way.  And you know what?  That's ok. Because I do know that even though I don't look like a figure competitor, I do look healthy.

Exercise doesn't have to be an all or nothing deal.  I think that if you just get moving and do something you LIKE to do, then you will have a better chance of sticking with a plan to reach your fitness goals.  It doesn't have to be running.  Try a dance class.  Ride a bike.  Swim.  Martial arts.  Find something that you find fun and enjoyable while getting your body moving.  The answer isn't going to be the same for everyone.  Just do you.  That is the key.

Get It Girl Wednesday: San Jose Rock and Roll Mini Marathon 2013 Race Recap

If you're in the bay area and you love running events, the SJ Rock and Roll Half Marathon is an annual event that you do not want to miss.  My husband and I ran the half marathon in 2012 and had a great experience.  So great that we didn't hesitate to sign up for 2013.  The only issue was that I had the See Jane Run Duathlon the day before SJ RnR.  Such a bummer that everything landed on the same weekend!  I knew that realistically, I didn't have time to adequately train for both.  Training to run for a 5k is definitely not the same as training for a half.  I probably could have completed the half at a slower pace but I also didn't want to risk injuring myself.  It wasn't worth it.  So my husband signed up for the half while I signed up for the Mini Marathon which was a five mile run just to be safe.

 And I am glad I did that because the SJR duathlon wiped me OUT!!  :)

Because it worked out so well last year, we decided to stay at the beautiful Fairmont again the night before the race.  The Fairmont is a couple blocks away from the start line and then the finish line is right at its front door.  Super convenient how we do not have to wake up early to drive the 40 mins. from home to SJ and then look for parking downtown.  Also, it is really convenient for us to have a hotel room for the kids to wait for us in so we can actually have them there post race.  Parents who run, know how awesome it is to have the kids there but yet this is really difficult logistically!  I won't explain further.  

So after SJR, I got home, showered, then packed up the family to go to SJ.  After checking in, my husband and I headed over to the San Jose Convention Center to pick up our bibs.  The convention center was only a block away from the hotel!  I am all about making our busy lives simpler and you could not get any easier than that.  

entrance to the convention center

the Rock and Roll half marathon expos are ALWAYS so organized!  I LOVE that about them.
There is a separate pick up window for each corral.  You never have to wait in any long lines.

Once you pick up your bib, you go around the corner where you pick up your free shirt and free swag bag.  Again, plenty of room, no lines and very organized despite the fact that we waited until the very last hours of the last day of packet pick up.  Awesome.  We took care of packet pick up business in less than 10 mins.

another RnR swag bag to add to my collection!

We walked around the expo, got more freebies and checked out a few booths but I quickly ran out of energy as the morning's events were catching up to me FAST.  We headed back to the hotel and pretty much stayed there for the rest of the night so I can rest.

My boys.  Big, fluffy Fairmont bathrobes are the best.  Thanks #FairmontSJ for another great stay!

The next morning, my legs were still sore from the duathlon but I dragged myself out of bed, ate a light breakfast (banana + peanut butter is always my go to pre-race/run snack), got dressed and somehow found my way to the start line still half asleep.  With the sun rising, and the infectious energy of 16,000 runners all anxious to start the course, I finally woke up.  Someone sang the National Anthem before the first corral was released.  I always get teary eyed when I hear the National Anthem!  Am I the only one?!!  Yeah I knew that I was.    

The Start Line.  We were in corral 2. 

 I quickly gave my husband a pep talk (he was hoping to PR on this fast, flat course) and we were off to start the race.  The first three miles were easy for me.  After mile three, I started getting tired.  And then bored.  And then it got HOT as the sun got higher in the sky.  This was not going well.  My legs started to feel so heavy and tight, probably from the day before.  At this point I was so glad to have signed up for the five mile and not the half.  There was no way I could've done the half.  

I ended up running the whole five miles.  The only things that kept me going were all of the people who live along the course who were out on their lawn cheering everyone on.  There were also a lot of neighbors who set up their own unofficial bands to play music.  All of this, along with the official course bands and high school cheer squads, helped distract me.  I was thankful.  By mile 4.5, I felt like giving up and walking but by this time, I was back near the Fairmont and the streets were packed and lined with tons of people waiting for their loved ones.  Their energy pushed me to sprint the last half mile.  Isn't it funny when you absolutely think you can't go on anymore but then find that you CAN?  It's like whoa...where did that come from?!  And where was that energy a mile ago?

The mini marathon was not timed but according to my watch, I finished in 48:28 mins.  When I got to the finish line, I heard crickets.  There was no one around because I was in corral 2 and was one of the first to start even though my course time is pretty slow/average.  It was so strange BUT NICE to go through the finish line experience with only a handful of people vs. 16,000 other people.  Five different volunteers tried to hand me my medal.  Water, chocolate milk, gatorade were being offered to me left and right.  I had my post race pic taken by event staff with NO line!  The volunteers were so great.  My most favorite post race offering at this event was FREE Jamba Juice.  Ohhhh sooooo refreshing.  

I had time to shower and get ready + get the kids ready in time to meet my husband for his finish.  He ended up beating his PR by seven fricken minutes!  Amazing.

My teen.  We were just waiting at the finish line for my husband.  But I wanted to post this picture because it is VERY rare that he agrees to pose for a picture!  I just wanted to prove he exists.  

So with the SJR duathlon and the San Jose RnR it was a packed weekend!  We even went to my teen's baseball game after RnR.  I was exhausted.  I gave myself a much needed break from running.

It has been about 2.5 weeks since that weekend and I've only run once...a quick 5k.  I've been trying to do other things to cross train so that I can give the muscles I use for running a break.  I'm about to get back into it though because I have a 10 mile race to run sometime in November.  After the 10 mile, I have no other races scheduled for the rest of the year.  I'm not sure if I should just give all these races a rest for awhile to avoid burnout.  Having a goal of running a race helps keep me on track with my fitness though.  

How do you mamas stay in shape year round?  How do you work out?  And what keeps YOU motivated day in and day out?