#MotivationMonday

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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?

Get It Girl Wednesday: See Jane Run Duathlon 2013 Race Recap

After I ran my last half in August, I was looking for another race to tackle.  I was thinking perhaps another half before the year ends.  During my search, I came across the See Jane Run (sprint) Triathlon and Duathlon.  I have never done a triathlon or a duathlon before and I thought that if I had enough time to train, I would like to try to complete one.  So I researched it some more and found out that the event site was only about 15 minutes away which was GREAT.  Yay!  But then I quickly was disappointed to find that the race would be in the beginning of October which only left me about two months to get ready.  Boo!  I felt that this was not enough time for me because A). I'm not a strong swimmer  B). I haven't rode bike for over ten years.

But I couldn't let it go.  And of course I kept seeing messages like this everywhere:

I wanted to stay active and knowing myself, I needed a goal in order to do that.  So I had to sign up for something, anything.  And I kept going back to this SJR event.  I told myself that OK....I KNOW I won't be able to do the Tri because I didn't have enough time in my schedule to devote to really get strong at swimming.  I work full time plus both my boys are very active in after school/weekend activities.  But maybe the duathlon was possible because I'd just need to focus on learning how to ride a bike again (instead of focusing on swimming AND biking).  I hemmed and hawed for two weeks and in the end of August, I took my old bike out for a spin and surprisingly did OK!  I went out for six miles that first day and was super sore but felt good.  This gave me a little bit of confidence. 

With my heart beating out of my chest, palms all sweaty, I pulled out my credit card and paid to register for the duathlon during the first week of September.  Yikes.  A year and a half ago, I couldn't even run a full mile without stopping.  This is part of the reason why I had so much doubt.  Everything is still so new to me and we all fear the unknown right?  I also knew full well that I only had a month to get ready which scared me but I was going to practice what I preach: No Excuses.  Period.

As the training days went on, I noticed I wasn't sore from riding the bike anymore.  I figured out a good RPM for myself and how to focus on keeping at that pace.  I also did a ton of research on proper seat height, proper foot positioning, good pedal stroke, proper cycling form, etc.  If you guys are interested I can talk about everything I learned in another post.  But if you are going to try to do a cycling race, it is SO important to read up on these things in order to prevent injury.  

About two and a half weeks before the race, I was SUPER sick with a bad cold.  I tried to continue on with training but just made myself weaker/worse.  So I had to stop a full week to rest.  This set me back but I told myself that if I finish the duathlon without passing out then I've accomplished my goal.  

I had a ton of anxiety leading up to the race.  There were just so many unknowns.  Where do I park my bike?  Will it be really crowded in the transition area?  Will I be the only one not knowing what they are doing?!!  I had not had any time to get to Shadow Cliffs Park (where the race took place) to try out the course either.  So taking a possible wrong turn and getting lost during the race was something that was weighing on my mind too!  I have to thank my sister for talking me through my freak outs and my anxiety.  Having experienced a duathlon before and having much more running experience than myself, she was able to talk some sense into me.  She also let me borrow her lucky helmet!  :)

I picked up my race packet the day before just to reduce a little bit of anxiety.  At least I'll have my bib ready and not have to worry about that right?  I got to the car with my stuff and looked at the goods.  In the packet there was the bib, a home arrest looking ankle bracelet and a sticker with a number that matched my bib.  I had no idea what that sticker was for so I went back to the store and asked them.  Had I stopped to think, I probably would've figured out it was for my helmet.  This is what happens when I freak out...I can't think!!  Of course when I got home, I had to frantically message my sister...WHERE ON THE HELMET DO I PUT THE STICKER?!!  Front?  Side?  Back?  As if it meant life or death if I put it on wrong.  Turns out it doesn't matter.  

 My husband and I arrived at Shadow Cliffs about an hour before my start.  The Tri ladies started before my race and I was able to see them all start their races in the water.  It was so beautiful and inspiring.  Swimming scares me because I don't swim often and I have no idea if I can go 400 yards.  But this just means that I'm going to have to do this someday!

This is the transition area; it is a fenced off rectangle in the parking lot.  I decided to wait in the car a bit because I had arrived so early.  But I should have  immediately picked out a spot to set up my transition and THEN go back to the car.  By the time I got there with my bike, most of the spots were taken and I didn't want to move anyone else's stuff to make room for myself.  My husband helped me set up my spot by a tree which worked out fine.  This event probably needs more bike posts because I did notice all the other trees were also soon taken. 

pre-race stretches led by the SJR team

#word Story of my life. 

There were four different entrances and exits into the transition area....all with timing strips on the ground to record your time (off the ankle strap they gave me at bib pick up); you have to go into the proper entrance/exit in order to get timed correctly.  After familiarizing where to go and when, I headed to the start line.  The first leg was a 1 mile run.  There is a pretty steep hill sometime in the first quarter mile but everything else is flat.  The course is on a dusty, gravelly trail.  The weather started off cool but it got hot QUICK.  

Me trying to say hi to my husband!  I was so happy to see him right before I have to leave on my bike!

I'm happy to see I'm NOT landing on my heel!  #noheelstriking

After the one mile, I went into the transition area and I wish I had gone faster here and not take my time.  I think I could have gotten out with the bike a lot quicker if I had a water bottle already attached to my bike.  Instead, I futzed with a Dasani bottle and stood there and drank it.  Time wasted.  At the time, I didn't really care about my timing; I just wanted to finish.  But when the results came out and I saw that I ended up in SIXTH place in my age group, I start to think in my head different things I could've done that would've landed me in top FIVE!  

The bike leg was 8 miles.  I thought it was going to be all flat but there was a steep incline right at the beginning of the leg as you exit the park.  Maybe have your bike already shifted to a low gear before you start if you want to do this race next year.  There's also another steep but short hill sometime after mile 6.  I debated getting off and walking at this hill.  It killed me.  I wanted to quit.  My legs were simply not trained enough for this.  But I somehow pushed through and made it.  This was one of those 'fitness accomplishments' that I am proud of and will never forget.  One day, this hill be like cake but on this day it was one of the hardest things I had to do.  :(

This race has also taught me that if you do care about your timing, then getting a bike that is better suited for this road would be ideal.  The only bike I had was a mountain bike.  This route was all road/pavement/cement.  And because the bike distance was short, I wasn't too concerned with not having a road bike.  But on race day, it was very discouraging to have so many (who had road bikes) pass me up on the bike leg because I was working twice as hard to keep up on my mountain bike.  The only reason I got sixth place (and not last place! lol) was because my short little legs can run even though I'm not so great at the bike thing.  Anyway, I recommend getting a road bike or a hybrid bike for this race.

The above (not so flattering) picture is of me re-entering the transition area.  If you look at my mountain bike it has the knubby, bulky wheels.  The road bike next to me has thin, light, smooth wheels...perfect for speed on the roads.  Again, in the end, it will not matter what bike you have if you're not concerned with timing.  Don't let this stop you from trying this race.  There were ALL KINDS of bikes there; I definitely wasn't the only one with a mountain bike.

My husband was able to come into the transition area to help and coach me at this point.  I needed those words of encouragement because just a few moments ago, I thought about quitting! 

I knew that this last leg was going to be tough.  In my training, going from bike to running, was the hardest for me.  The last leg is a 5k with hills.  Getting off the bike, my legs were feeling like lead.  I felt like I was running with weights on my ankles.  In water.  Upstream.  After awhile, I was able to run that heaviness off and felt good with this last 5k.  But as with every race, I was SO GLAD to see the finish line!

I REALLY want to encourage all you mamas to try this race or something similar.  Or try something new that you feel intimidates you or scares you.  You might wonder why you balked at the idea at all once it is all said and done.  I had so much fun learning all these new things and accomplishing something I never thought I'd do.  This SJR women's tri/duathlon event had such a supportive vibe.  I found being with these other women, a lot of them also moms with their husband/kids cheering them on, is so empowering.  This event proves that moms CAN do ANYTHING! 

I had a busy weekend.  I completed this duathlon and then went straight to San Jose to pick up my bib for the SJ Rock and Roll mini marathon for the next day.  Race re-cap coming up for this event with pictures!  Stay tuned!

Get It Girl Wednesday: Running + Knee Pain...Also...#PremierProtein is Coming To Town With Some #GoodEnergy!

Fitness Mama is teaming up with Premier Protein to welcome their Human Charging Stations to Sacramento!  We are SO excited and want to give all of you Mamas a head's up on this!  What's a Human Charging Station?  And where in Sacramento will it be at?  Details are at the end of this post!!

But firstly, a lot of you ladies have messaged us about knee pain possibly due to running.  Instead of emailing you all individually, we'll just put this up here.  

One of the biggest issues that many people have with running is knee pain.  Other issues that I hear include: 'I can't breathe when I run', 'Running gets too uncomfortable', 'I get so tired so quickly'.  Typically if you stick with running long enough, these other issues will resolve on their own as you get used to running.  But that knee pain is something else isn't it?  That one is tough.  

First and foremost, IF you are experiencing knee pain, please see an MD about it and get it checked out.  Knee pain can be due to MANY reasons that only an MD can properly assess and diagnose.  The pain may be caused by something more serious.

For this post, I'm specifically talking about my experience with runner's knee. 

I do not have the answers to cure everyone's knee pain and I'm not suggesting you follow what I'm about to list below.  What I can do, is tell you guys my experience.

Early in my 'running journey', I experienced knee pain on and off.  At first it feels like a warm throbbing in the knee during a run, not really outright pain or even discomfort.  Then as you run more days, the pain gets worse and then it takes longer and longer to heal.  It typically got worse when I was about to break plateaus and was pushing myself.   Knee pain is NO joke.   It is painful.  

Also, I felt like I couldn't 'trust' my knee.  I always had this fear that if I stepped down a step, my knee would give out and I'd fall on my face. 

But I LOVED running.   LOVED.  I was/am obsessed.  And I wasn't about to give it up.  Which meant I had to find some answers to this knee problem.   My love for running pushed me to research everything online for HOURS and I tried everything: KT Tape, braces, different running shoes, etc.  

Out of everything I tried, I feel like only three things helped me:

1. Strength training and cross training.  Your leg is made up of several different muscles.  When you are running, you are constantly using the same leg muscles...and you aren't using ALL of the leg muscles equally.  Which can only mean that the muscles you are using during running are super STRONG while the rest are not.  The muscles that are surrounding your knee are no longer pulling things equally, causing that muscle to pull on the knee cap.  The pain is caused as the knee is shifted in ways it is not supposed to and the inside of the knee gets inflamed.  This is a simplistic explanation but basically I used weights to strengthen my other leg muscles so that not one muscle is stronger than the others.  I used leg weight machines and leg exercises similar to those found here.

2. Foam Roller and also active isolated stretching.  I learned that I needed to stretch.  Like seriously schedule days I have to stretch and not skip.  And I learned I need to stretch all the muscles in the WHOLE leg.  Not just the ones you think you are using during running; it's all about equal strength and flexibility in the whole leg. 

3.  Changing my running form.  This change came last for me because who the heck knew that I needed to be taught how to run?!  The best running form for me is described here, specifically, the foot strike part.  I also talked about it a little in this blog post and provided pictures.  I was a heel striker which is not good for my knee.  I still do sometimes feel that warm throbbing in my knee every now and then BUT when I consciously try to fix my form, that warmness never escalates to outright pain.  And this goes with every little start of pain that I might feel.  Right when I start to feel even a hint of discomfort (and I've felt it all...Achilles heel, shin splints, plantar fasciitis, hip pain etc.), when I focus on my form, the discomfort never escalates.  Changing my running form is something I'm still working on but ever since I've been focusing and consciously trying to change it, I've been injury and pain free.

March 2012 Davis Lucky Run.  Trying to smile for the camera at the finish but I ran the last 1.5 miles of this race with terrible knee pain and at this point was feeling like crying.  And LOOK at my left foot!!  You can kind of see that I am, in fact, landing on my HEEL.  #oops #liveandlearn

Billy, Christelyn, Me & Grace.  The Lucky Run was also the first race Christelyn and I ever did together!  Other than the knee issues, it was a great event!

If I could add one more thing that helped me: patience.  It is so so so hard to sit back and heal.  Or to wait until you strengthen those leg muscles.  I think this goes with anything in life....hang in there, have patience but be persistent in trying to find answers!

Fitness Mama is all about focusing on positive energy, eating healthy and having fun with your workouts!  Luckily, Premier Protein, who also promotes all of the above, will be coming to Sacramento to help fuel you busy mamas with #GoodEnergy!!!  Their  brand new Human Charging Stations (8ft replica of the Premier Protein shake bottle) will be all over Sacramento for the next few days.  Come and visit them to get FREE samples of #PremierProtein products at the following locations at these dates and times:

Thursday, 10/3 

•Location: Gallegos Square 11th Street between J and L Streets 

•Time: 9:00am – 5:00pm    ***********Both Christelyn and I will be at this station from 12-1:30-ish!!*****************

Saturday, 10/5

•Location: Inside the Galleria Mall 

•Time: 11:00am – 4:00pm

Sunday, 10/6

•Location: William Land Park – Urban Cow Half Marathon/5K Sponsor Booth

•Time: 7:00am – 12:00pm

....And an extra Fitness Mama Insider scoop:

In addition to the free Premier Protein products you will be getting if you visit, Premier Protein is ALSO giving you another opportunity to win other prizes!  If you come down to visit any (or all!) of the Human Charging Stations, take a picture with the 8ft tall shake bottle, post it on Facebook and tag it with #GoodEnergy and #PremierProtein.  This will be your key to more free stuff!  Bring the whole family and have some fun with the pictures!  

Christelyn and I would also LOVE to meet some of our Sacramento area readers!  So if you see us at any of the Human Charging Stations, be sure to say hello and we can have ourselves a mini meet and greet!  But beware, you know we are all about that Instagram life so you might find your picture on @fitnessmama_ later.  #justsaying  :)  So flex those muscles and we can't wait to see you there!  Make sure to follow us on Facebook for up to the minute details and times for when we'll be at the sites on Saturday and Sunday!

Who's in?

Thanks #PremierProtein for the yummy products!

Disclosure: This post was partly sponsored by Premier Protein but the opinions and photos are 100% of Fitness Mama's.

Get It Girl Wednesday: What To Do When You Feel Like Quitting

Have you ever felt like you just couldn't run another step when you've planned to run three miles and you're only at half a mile?  Have you ever felt like there is no way you can get to the gym for the next three months because of a crazy schedule and so you just want to forget even trying to go?  Have you ever just thought about saying I CAN'T DO THIS whole eating clean and fitness thing FOREVER and so you want to quit?

It doesn't matter who you are, these questions go through EVERYONE'S minds.  It is a continual battle in your head no matter if you're just starting your fitness journey or if you've already made it your lifestyle for years.  Sometimes life can get overwhelming and there may be moments where quitting just seems to make the most sense.

The truth is that we all think about quitting (or postponing. or not giving your all. or skipping days and not being consistent.) often.  It is so tempting to quit because it is so easy; it's an immediate relief from the challenge that is making us uncomfortable.

But remember, when you quit, you lose out on feeling a sense of pride and accomplishment.  You may never know that you were capable of hanging in there when it got tough.  When you quit, you may also be losing out on a goal or a dream.

With that said, sometimes quitting isn't always a bad thing; sometimes it's just what needed to happen.  Before you decide to quit though, it's important to first sort things out in your head before you make drastic decisions.  Ask yourself these questions:

1. Am I looking at this issue coming from an overly emotional place?  If the answer is yes, don't make any decisions just yet and give yourself time to get stable before you decide on the finality of quitting.
2. Why do I want to quit?  Do I like this reason?  Does it make sense or does it support my goals?
3. Will quitting help me get more of what I want?  Or less?
4. If I do quit, how will I feel next week?  In one month?  In a year?

We all may stumble and get off track every now and then.  Don't turn this into a slippery slope and quit completely though.  It's important to stay positive and to push those negative thoughts out.  Here are some steps to help you get back on track.  {We saw some of this on a random meme that I can't find anymore so some of these you may have seen before!}

Do This:
Think about your recent choices.  What has gotten you off track and how can you change it?
Find new motivation.  Make a motivation board or journal to remind yourself of your goals.  Update often.  {Are you following us on Pinterest btw?}
Make a plan
Try a new type of workout.  HAVE FUN.
Drink A LOT of water.  All day.
Chart your progress.  This is one thing that a lot of our Fit Mamas of the Week have in common; they keep journals to chart progress.  And progress doesn't have to mean just the numbers on the scale getting smaller.

Don't Do This:
Be mad at yourself.  We've all been there; shake it off and get back to it
Forget to make your workouts fun
Ignore the big picture.  It's not all about that scale.
Repeat the same mistakes
Set unrealistic goals
Forget how far you've come
Give up

Get It Girl Wednesday: Brazen Racing Summer Breeze Half Marathon Race Recap + Running Form

For my fourth half marathon of the year, I was *determined* to beat my PR (personal record).  My timing for my third half marathon of the year (Seattle RnR) was so far off  from what I was used to getting that I wasn't really sure if I could even get anywhere near the PR.  The last time I beat my PR was over a year ago (and I've ran 5 halves since then).  I was very apprehensive but I wanted to do this once and for all.

So I trained.  And trained some more.  I train with EVERY half I do because I'm so afraid of pushing myself too far and getting injured.  But this time around, I switched things up a little.  This is what I did: 

#1--I changed my diet.  Since starting this blog and really learning about how Christelyn eats clean, it made me realize that it isn't so hard.  And everything she made sounded so good. When we filmed Good Day Sacramento, she opened my eyes even more at all of the healthy foods she had me set up for filming. She inspired me so much.  I dropped white rice.  This was really, really hard for me.  I eat mostly protein, vegetables and fruits now.  I am not on what I consider a super strict diet.  I still have my sugary coffee in the morning.  I had a cronut the other day for the first time!  I have not lost any weight but I do feel lighter on my feet and more energized.  And the lower belly pouch that I've had since I had my first son at 21 years old is shrinking!  I am far off from a 6 pack but I didn't even know getting rid of that pouch was possible.  I thought I was stuck with it for life because I worked out all the time and could never get rid of it.  What finally did it was my diet.  

#2--I used a different training plan.  My go to plan is Hal Higdon's half plan.  This time around I used Jeff Galloway's plan.  The Jeff Galloway plan is a walk/run method.  I didn't follow the plan to a T but I used the basic concept of it.  I think this plan helped me get over a mental plateau I have been on for a year.  At this point in my running, my body could handle the pushing but for some reason, my mind couldn't handle it...or it wasn't mature enough?  I know this might only make sense to other runners but I don't know how else to explain it.  I have heard this before from other runners.  Running can be compared to growth and development stages and you just have to get through these stages and learn in order to go further or improve.  Jeff Galloway's plan helped me do this.

Both of these keys I think helped me PR at the Summer Breeze Race.  

This race takes place in San Leandro, CA.  The start is about 10 mins. from my house with no traffic but Mr. DJ, who was also running the race, and I decided to get there about an hour early.  There is only ONE lane on the street leading into the park where the start/finish line are.  I've ran a race here before and learned my lesson that there is a HUGE traffic jam on the one lane street and traffic can be a hassle.  This is just a head's up for anyone who might be planning to do this race next year!  

Just like at every start of any race, I was nervous.  I don't know if I'll ever be not nervous.  Brazen puts on a great event with food available before and after the race.  But I couldn't eat anything before my race.  I was way too nervous!

I started the race off pretty fast.  I tried to slow down because I didn't want to burn out early but I just naturally kept going back to my 'Miracle Mile' pace and felt good.

Me on the course.  Picture taken by event staff.

I wanted to share this above picture because it highlights what NOT to do.  :)  I have been consciously working hard on my running form and I have gotten better but it really is difficult to break bad habits.  This picture shows that I am definitely a heel striker which I am working on improving.  Studies show that when you heel strike, your leg is extended away from you (vs. being more under your hip), creating a force that could be jarring to your knees and hips (risk for injury!).  Read this article from runcoach.com for more information about this.  Below are some more event pictures showing the running form that I'm trying to master. 

landing on a flat foot.  landing knee is under hip.  Good.

Super tired at this point.  Can you tell? haha.  But notice the foot is not landing on the heel!  Good.

Right before the half way point of this race, I started to feel really tired.  It's an out and back course and the turn around is right near the San Mateo Bridge.  After the turn around, I started to get a second wind as the sweeping views of the peninsula across the bay were so pretty.  I also passed a mom pushing her physically disabled daughter in a modified wheelchair.  I thought if that mom can run this easily, there is no reason why I should give up.  I had to take a few deep breaths and blink some tears away when I saw the mom and daughter.  That mom's strength and perseverance was so beautiful and it inspired me so much to keep my pace up.  I wish I knew her name.

This race is definitely a lot smaller than the Nike races or the Rock and Roll races.  I was by myself for a lot of the second half which was hard for me because I didn't have anyone to follow or focus on to pace me.  I just had to continue to push myself.  I kept looking at my pace on my watch and was becoming a little obsessed and somewhat disappointed when I saw my pace slowing down.  I decided at mile 10 I was not going to look at the watch again.  

By mile 12 I felt like I was done.  I didn't feel as if I was near a PR.  No one I started with was any where near me; I assumed they all finished ahead of me.  All of these negative thoughts.  At mile 12.5, was when I saw Mr. DJ.  He always finishes ahead me and but always returns to the course to see me through the last half mile.  I swear I was going to start walking had I not seen him.  I really needed that push of someone running with me to pace that last half mile.  It's like having someone carry you through but not actually carrying you.  What would I do without my better half?!  

As I came to the finish line, and looked at the big ol' clock, it said 2:09:13.  Or something like that. I can't remember exactly but all I remember was that it was under 2:10 which was my goal!!  I felt that I ran so slowly during the second half of the race that it couldn't possibly be right.  So I didn't even celebrate my PR until I got home and looked online at the results.  haha.  Mr. DJ kept telling me the clock/timing was accurate but I just could not believe I accomplished my goal.

Like I've mentioned. this race isn't a big race with a ton of participants but it's always nice to see your name in the top 20 isn't it?   :)

Mr. DJ and I, post race

I realized a lot of our #fitfam was also at this race.  But I didn't know until I got home and saw all of the pictures online on everyone's IG and FB!  If you guys ever see me at a race, please come over and say hello!  I would LOVE to meet you guys in person and I promise I do not bite.  

Get It Girl Wednesday: Running & Training For Long Runs + Fitness Mama CRAZY SEXY COOL Workout Mix

Happy hump day mamas!

I know many of you mamas are training for Fall half/full marathons and/or triathlons or duathlons.  Is there anyone out there doing all of the above?!  If so, PLEASE contact us; I think this would automatically make you a Fit Mama of the Week.  :)  We'd love to chat with you so message us!

Fall is definitely a time when a lot of races happen everywhere.  I see our social media #fitfam putting all these miles in and training so consistently!  We are so proud of you guys!  You inspire US so please keep on tagging us on IG or FB on your training pictures and we'd love to give you a shout out to cheer you on.  So let us know especially if it will be your first race; we know how challenging that could be!

So whether you're training for SF Nike Women's Marathon, San Jose Rock n Roll Half Marathon, Mermaid Series Sirena 10 mile (Team GIG will be at this race!), or another long distance race...right about NOW you are probably hitting the part of your training that is going into the LONG RUNS once a week.

Long runs can be a grueling part of training but you cannot skip these days.  Skip a 2 mi run but NOT your long run.  An important part of avoiding injury are these long runs because the idea is to slowly increase mileage every week.  When you skip a long run, you do not want to shock your body by running so many miles that you are not used to in order to 'catch up' to the schedule.  When you add on mileage too quickly, you risk getting injured...then you might find yourself even further behind in your training schedule as you sit on the couch trying to heal your injury.  Also, to avoid injury, what worked for me is not to worry about my time or pace during my long runs.  My goal for long runs is to just complete it at a comfortable pace (this was especially true when I was training for my first and second half marathons).  If you are worried about your timing/pace...just let that go for the long runs and don't think about it; go at a slower pace and definitely TRUST IN THE TRAINING and believe in yourself!  For me, this was the hardest thing but come race day, I found I did a lot of worrying for nothing and hit my goals most of the time.  Lessons I learned the hard way (and hopefully you can take to heart to avoid injury!!):

1. Do not skip a long run.
2. Do not increase mileage too quickly.
3. Do not try to go at your fastest pace during long runs.
4. Rest days after a long run are almost as important as the long run!

I typically give myself a 'no running day' after long runs.  I might just rest and don't workout or do some cross training, working out muscle groups different from the muscles used heavily in running.  For cross train days I might swim, take a walk with the dogs, or just do an arm day with free weights at home.

Just for you mamas who have a few more weeks of long runs before your races, we are releasing our SECOND free workout mix (download our first one by clicking here).  It is an extra long mix to last throughout the long run (almost two hours of non-stop music!).  Christelyn and I want to dedicate this mix to you mamas who want to do nothing but rest on the couch because of a long day of work and caring for the kids BUT instead you lace your running shoes up and head out the door.  It's dedicated to those who want a slice of that yummy cheesy pizza but pass it up because you know it will upset your stomach and won't do anything to fuel you properly for tomorrow's early morning run.  It is also dedicated to those with a sink full of dishes and baskets full of laundry yet you KNOW the best thing for YOU is to do this 30 minute run and not make the housework an excuse of why you have to skip.  We are right there with you mamas!  :)

Content Warning: Some songs may contain explicit language

Fitness Mama Crazy, Sexy, Cool Workout Mix

click the link above to download the mix!

This mix is an early 90's RnB/rap mix.  Shanice.  Color Me Badd.  Bobby Brown.  Naughty by Nature.  Mostly songs released in 1992!

And TLC!!  :)  Christelyn and I were OBSESSED with TLC back in  day (Like hella obsessed.  No joke.  I will spare you the embarrassing details the two of us rarely share with strangers who will probably judge and label us completely nutso.).  And this is why we named this mix the Crazy, Sexy, Cool workout mix, after TLC's second album.  

Let us know how you guys like the mix or  how you will use it!  Comment here, FB or IG!  Who was your favorite group/singer from the 90's?  What are you training for?  Will you be joining us for the Sirena 10 miler?  

#GetItGirl Wednesdays: Staying Hydrated, Mermaid Run, & More Workout Mixes

Last week we posted the very first Fitness Mama workout mix.  If you didn't catch it, click here to check it out!  We got tons of positive feedback with requests to make more workout mixes available and so we definitely will make this a regular thing for you mamas.  A lot of people were asking for 80's or 90's stuff.  Who's ready for some TLC??  #babybabybaby #whataboutyourfriends

Have you guys signed up for the Mermaid Run yet?  Have you started training?  Just in case you missed our announcement, Fitness Mama and Team Get it Girl will be at this event!  We'd love to see all of your gorgeous faces in person and this would be a great opportunity to meet you guys.  It would be like a big party except we'll be downing Zico's and Gatorade instead of lemon drops.  So train like a beast and celebrate your accomplishment at a great women's run.

The Details...

What: Mermaid Series run.  Sirena 10mile.  10k. 5k. 

(Team GIG will be running the 10 mile which will take us over the Golden Gate Bridge!)

Where: San Francisco

When: November 10th 2013

Time: start times depend on which race you choose to run.  Sirena 10 mile starts at 7am.

Price: Please check the Mermaid Series site for the prices; it really depends on which race you do and if you sign up earlier, the prices are discounted

This race has sold out the last three years so don't wait too long and miss out!

Click here to register

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Last weekend I had another long training run and it was SO discouraging.  I just felt super tired and my legs felt so heavy.  It was one of those days when I just felt like I could not go any faster no matter how much I pushed.  

So when this happens, I try to go over WHY did this happen.  Did I not get enough sleep?  Was I not getting enough of the right nutrition?  Should I have stretched more?  This time around, I think that the reason was that I probably didn't get enough hydration.

We all know how water is so important to getting/staying fit and healthy.  Water is so necessary for our bodies to function properly and I think that's why I was feeling so tired and my legs were cramping up during my long run.  Our bodies are about 75% water and water is used in just about every bodily function from transporting oxygen to those muscles to regulating body temps to breathing.  I had my water belt with me during the run but of course this isn't going to fix the fact that I hadn't been regularly drinking enough water in the days leading up to this run to prepare me.  

Drinking water has definitely not been easy for me.  In fact it is just one of those things I find SO challenging and I'm immediately impressed when someone tells me they drink upwards of a gallon of water daily (Hi Anne Marie!  lol).  For most of my twenties and early thirties all I drank was soda.  I now realize how very wrong this was.  We always had soda in the fridge.  I cringe when I think about how I drank soda (ex-Dr. Pepper addict right here) with breakfast, lunch and dinner.  It was just that I didn't find water very refreshing. In fact I would sometimes gag when I drank water and then chase the water down with soda!  #smh

So this is just a friendly reminder to keep that soda out of the house.  You and the kids will be less likely to reach for it if it's not there.  When I don't crave water, I find it harder to reach my goal in drinking a certain amount everyday.  Here are some things I do to help me reach that goal...

-add cut up fruit (strawberries, kiwis, etc.), citrus fruit or mint to flavor the water.  Sometimes I get so busy that I cannot be bothered to cut up fruit just to drink water.  This is why I always have grapes washed and ready to go in the fridge.  I just grab 2-3 grapes and then chase it down with water.  So refreshing!

-add lots of ice.  Sometimes crunching on the ice helps with that gagging sensation I get when I don't want anymore water but I know I should be drinking more. You can also make citrus fruit flavored ice by squeezing lemon/grapefruit/orange/lime/etc. juice in the water in your ice trays. 

-drink tea!  Iced or hot.  It's water!

-keeping water icy cold.  Sometimes I cannot stand room temp water.  When I remember to, I keep half filled water bottles in the freezer.  When I'm ready to leave the house, I add water to this bottle and it stays cold for hours. 

-keep a routine.  Pick an activity or activities that you can link with drinking some water.  Drink water when you first get into the office.  Or when you get a chance to sit during the day.  Or every time you change the baby's diaper.  Or every time you have to go to the kitchen.  

Do you have other ways to help me reach my goal of drinking more water?  Do you have other ideas to help remind yourself to drink more water?  Please share them with me!!