Green Eggs and Ham

Happy St. Patty’s Day!

I remember when I taught in an elementary school and we made green eggs and ham for Dr. Seuss Day!  But I think it’s also fitting for St. Patty’s Day .   Shari at Fit Feat is celebrating with her favorite Green Smoothie.  Do you celebrate St. Patty’s Day?

Yesterday I went to the Y and did some lifting.  I haven’t lifted actual weights in several weeks.  I have been running and doing my TRX workouts (which I love).  But it was nice to get back to lifting some weights.  Here is what I did:

• 2 sets of 12 reps
• Hammer Curls
• DB Row
• Incline Curls

• 2 sets of 10 reps
• DB Squats
• Lunges
• Deadlifts

• Bosu Ball Planks (3 sets of 45 sec)
• Cable Woodchops (3 sets of 20 reps, each side)

Now it’s time for Runner’s World weight loss myth #7!

7) Myth #7: Eating At Night Causes Weight Gain.  Have you heard that before?  Been told not to eat after 5 pm, 6pm, or 7pm?  Or no starchy carbs after 5pm?  I think I’ve heard all of those.

Truth: Runner’s World states that a calorie is a calorie.  And once again………”As long as you don’t take in more calories than you burn in a day, you won’t gain weight.”  Overeating at 10pm is not any worse than overeating at 10am!  Some runners do their running in the afternoon or evening.  If you train in the afternoon or evening, you need to eat a balanced meal afterward to help your body recover.  Now, this does not mean that you should head to the kitchen to eat a bag of Dorritos, leftover pizza, or a pint of ice cream at 11pm.

If you are hungry or want an evening snack, what do you eat?  Do you find that you like to snack in the evening?

Time to get back to work!  Have a great day everyone

Spring Forward

Monday Monday!

Has anyone had a difficult time with the time change?  It was difficult to get up this morning.  I usually get up before my alarm…..this morning I actually hit the snooze button.  But I love the extra daylight coming our way .

I did have a little weekend splurge.  I did get in a good TRX Predator Workout yesterday.  I love being able to just go down to my basement and get in a great workout.  I’d like to get in a good run today….we will see.  It’s gonna be a busy week!

We are now at Runner’s World Weight Loss Myth #6!

6) Myth #6: You Have To Ban “Bad” Foods.  Many runners and others trying to lose weight cut out all indulgent foods.

Truth: Runner’s World suggests that if your are following an overly restrictive diet, you are more likely to go overboard.  You should ask yourself…”Can I live without cake, wine, fries, etc. for the rest of my life?”  Most likely, the answer is no.  A nutritionist suggests using the 80-20 rule.  Like in a previous myth/truth…..eat clean and healthy 80% of the time….then allow room for treats the other 20%.  And once again, it comes down to calories in vs. calories burned.

Do you have any banned foods?  What is one treat you can’t live without?  What is your favorite treat?

Alright everyone, have a great day!  I have to test a student for the Ohio Graduation Test this week….each day starting at 6:30 pm .

Weekend Splurge

Good morning!

I am so glad it’s Friday!  This has been a nice, sunny week…..which is rare for Columbus this time of year.  But I think we are supposed to have a rainy weekend .

Yesterday I decided to run at the Y.  I knew I didn’t have the motivation to just go out and push myself to have a good run outdoors.  So I did my Rolling Hills Run on the treadmill.  It was a great workout!  I ran a little over 3 miles of rolling hills.  Depending on how my day goes, I’ll either go do some cardio and weights at the Y today or just stay home and get in a TRX workout.

Rolling hills I picture while running on the treadmill

I didn’t feel like typing or even looking at the computer last night.  After work, I shut it down!  I work from home, so I’m in front of the computer all day.  So it was very nice to just shut down the computer and not mess with it for the rest of the night.

Runner’s World weight loss myth #5 is here with perfect timing!

5) Myth: You Can “Make Up” Weekend Splurges. Dieters in a 2008 study lost weight during the week, but stopped losing weight on the weekend because they ate too much.

Truth: The article states that by eating whatever you want on the weekend, you will cancel out five days worth of healthy eating.  A nutritionist suggests consuming a similar number of calories on Tuesday as you would on a Saturday.  They suggest eating a hearty breakfast to keep from eating more calories later in the day.

What are your thoughts on this Myth/Truth?

I agree with it to a certain point.  I believe that if you don’t treat yourself every once in awhile, that could lead to giving in to more temptations and over eating.  And it’s no fun!  If I eat clean and healthy during the week, I will typically allow myself a cheat meal or cheat day on the weekend.  I don’t usually have an entire cheat weekend though .  Many people go by the 80-20 or 90-10 rule.  They will eat clean and healthy 80%-90% of the time; and allow themselves to treats 10-20% of the time.  I know I don’t want to become a slave to the scale or logging in each and every thing I eat.   I also try not to beat myself up over a “bad” day of eating.

Do you follow any eating rules?  Do you allow yourself a cheat day or something like it? What are your tips for not splurging on the weekends?

I have loved the discussions and comments that these myths/truths have brought!  Each of you have different goals and exercise methods.  Keep the discussions going!

I probably won’t post again today.  So you all have a wonderful weekend!

Christy

Blast!!

Hello Hello!

How was your Wednesday?  I just got back from getting a hair cut, a walk with Jen and Jager Jane, and dinner.  It has been a good day .  I love when the weather gets warm and people are out and about!

My workout today was with the TRX.  I did their Metabolic Blast workout.  It was a great workout!  I was dripping with sweat!  Here’s how it went.  I did each exercise for 30 seconds.  I went through this cycle 3 times:

• TRX Atomic PushUps
• TRX Suspended Side Planks (30 seconds each side)
• TRX Sprinter’s Start with Hop
• TRX Chest Press
• TRX Single-Leg Squat with Hop
• TRX Kneeling Roll Out
• TRX T+Y Deltoid Fly
• TRX Row
• TRX Hamstring Curl
• 1 min Cardio Sprint on Elliptical

Now it’s time for Runner’s World weight loss myth #4!

4) Myth: Lift Less Weight With More Reps To Get Toned. Many women and runners skip lifting heaving weights or lifting weights at all.  Instead, many will lift lighter weights with lots of reps.

Truth: To get toned, you need larger muscles and less fat.  A USATF running coach and trainer states that in order to do that you need to challenge your muscles! A recent study shows that lifting 85% of your max ability for 8 reps burns about 2x as many calories in the 2 hrs after the workout compared to lifting 15 reps at 45% max.

Are you worried you’ll get bulky?  No fears…to look more like a body builder you would have to eat a higher calorie diet and lift heavier weights long term.  Again….calories in vs. calories out…..seems like there is a running (no pun) theme here.

Lifting lighter weights does have it’s place.  Lifting lighter weights helps with muscle endurance.  A quality program should include periods of low reps and periods of higher reps.  USATF running coach suggests doing higher reps and lower weights for about 4 weeks….then switch it up to lifting heavier weights and lower reps.  Switching it up will also keep you challenging your muscles!  Even when you do lift lighter weights, you should still challenge your muscles.  Make sure that those last couple reps are difficult to complete but still with good form.

I can go on and on about the benefits of weight training…..

Do you include weight training in your program?  Do you lift heavy or light….or mix things up?

Time to shut it down for the night   Good night everyone!

Christy

Myth #3

Happy Tuesday

We hit about 65 degrees today in Columbus!!  WOOHOO!  Sad thing though, I wasn’t able to get out and run.  Work got soooo busy and then I had our first volleyball open gym.  I’m the head JV volleyball and assistant varsity coach for a local high school.  So I will be super busy here very soon.  Today was an impromptu rest day for me.  I did get a little workout, demonstrating some plyo exercises to the girls.

Dinner for tonight was yummy.  I made my Ginger Peanut Chicken Wrap.  It’s super easy to make and super tasty.  Check it out HERE.

I have enjoyed the discussion, thoughts, and opinions about the different runner’s weight loss myths/truths.  So we are now on Runner’s World Myth #3:

3) Myth: Mini-Meals Are Better Than Three Hearty Ones. The article states that a study (in 2009) of more than 10,000 people shows that between meal nibblers were 69% more likely gain weight over 5 years.

Truth: The article reports that frequent snacking only works if you choose nutritious foods and watch your portions.  It all comes back to calories in vs. calories burned.  But, runners need snacks.  A nutritious prerun snack and postrun run snack can improve performance and recovery.

So….do you snack throughout the day?  Or do you eat three meals a day?  What are your favorite nutritious snacks?

It’s time to chill out and relax .  Chat with you all tomorrow!

Christy

Has Spring Sprung??!

Another sunny day in Columbus??!  WOW!  And I think the temp is almost to 60…..WOOHOO!  I hope you all are having a nice, sun shiny day .

Even though it is a beautiful day outside, I went to run at the gym.  I wanted to get in some speed work, and I find that I get that done much better on a treadmill.  I did my 1/4 mile repeats today CLICK HERE.  I warmed up for a mile and then did the repeats for the next 3 miles.  I really pushed myself today…..running at a faster pace for each 1/4 repeat and my recovery 1/4 miles were at a little faster pace as well.  It was a great workout!  My plan for tomorrow is to take the pup outside for a nice easy run or get in a TRX workout.  I start volleyball open gyms tomorrow too!

Speaking of running…..we are on to runner’s weight loss myth #2 from the most recent Runner’s World magazine!  Remember, these myths/truths are more about running and weight loss than performance or training for an event.

2) Myth: Exercise in The Fat-Burning Zone to lose more weight.

Truth: The “fat burning zone” is considered between 60-75% of your max heart rate.  Your body gets energy from fat when exercising at this zone for longer periods of time.  Exercising (running, biking, swimming, etc.) at higher intensities (80-90% max heart rate) does cause your body to get more energy from carbs than from fat, but is the best way to boost your metabolism for longer periods of time.  All in all…..you will burn more calories, and you will continue to burn calories long after you finished your workout!  Long, slow runs will help a runner build endurance…..but to kick up that metabolism and calorie burn, you need to kick up that intensity.  Interval training, such as HIIT is a great way to do this.

I know Shari at Fit Feat posted about a similar topic today. She does a great job explaining target and maximum heart rates.

Do you focus on your heart rate when exercising?  What are your thoughts on the exercising in the  “fat burning zone” vs. higher intensity exercise?

I made a big and yummy salad for dinner.  It included lettuce, carrots, toasted pecans, fat free feta, turkey sausage, and asian ginger dressing.  A glass of Shiraz-Cabernet on the side.  Yummy!  The sunny days and a little bit warmer weather makes me think of salad, grilled veggies, and fresh fruits.

It’s time to shut this down and relax for the evening.  Good night everyone

Christy

Yeah….Runner’s World!

Hello Hello!

I hope you all had a wonderful weekend.  The sun was bright and shining here all weekend.  I think the temp got up to 50 degrees here today!  I was in Huron, Ohio most of the weekend to help someone move.  Here is a giant dirty snowman that we saw on the side of the road:

On Friday, I ran outside with my running partner, Jager Jane.  She was much more calm during this run!  She didn’t start out like a wild woman.  We ran for about 40 minutes through German Village.  My toe is feeling pretty good….better than I expected.  Saturday was supposed to be my rest day from working out.  We ended but packing and moving boxes all day.  So I did get in a little workout!  I took a break to go for a little bike ride:

Cross Training

Jager Jane was able to get out and run too.  We were right on Lake Erie, which is still frozen and very pretty.

I didn’t get to eat my regular foods of protein smoothies, yogurt, oats, etc.  But I think I did okay.  I did get in my TRX Predator workout today!  Love it!

When we got back home, there was a new Runner’s World magazine in the mailbox!!  It always makes me happy when I get my Runner’s World .  This month, they are discussing 14 myths to popular diet strategies.  I’d like to discuss these each day and see what you all think.  So….

1) Myth: To Lose Weight, Cut Carbs or Fat. 

Truth: To lose weight you need to take in fewer calories than you burn.  Have you tried a diet that cuts out a certain food or nutrient in order to lose weight? The Runner’s World article states that if you’re trying to lose weight, you should not cut more than 500 calories per day.  They also state that runner looking to lose weight should get 50-55% of their total calories from carbs (fruits, veggies, whole grains, beans, etc), 25-30% of their calories from fat (nuts, seeds, olive oil, etc) and 15-25% of their calories from protein (lean meats, salmon, tofu, low fat dairy, etc).

What are your thoughts on this weight loss Myth/Truth?  Do you follow these percentages?

Ok, it’s almost Amazing Race time!!  I’m seriously thinking of filling out the application to be on this show

First of 2010

The sun is finally shining here in Columbus, Ohio!

I hope you all are having a good Thursday.  I woke up to the sun shining……finally!  It’s amazing what a difference a little sunshine can make in your day.  I decided that today would be the perfect day for my first run outdoors of 2010 and since my foot surgery.  I’ve run plenty of times on the treadmill, but have been nervous to take it to the pavement.  I was very happy to get outside but a little nervous.I took Jager Jane with me on my run….and she was very excited to come along.  Jager is a wild woman for the first 10 minutes when she runs, then she settles down.  I realized that running with her is a great way to keep a steady easy pace…but also a great way to get in some sprints every once in awhile!  When she sees a bird, squirrel, or even a leaf in the wind…..she takes off in a sprint, pulling me along.  So I do get in a little sprint a few times during my run!

We ran in an area of town called German Village.  I love running in this neighborhood and exploring.  There is always something new to see.  The streets and some of the sidewalks are still brick, so I gotta be on my toes!  I have no idea really how far we ran, but we did run for about 40 minutes.  Not bad for my first run outdoors since August 2009!  I could tell that my toe was feeling it a little more.  Obviously I have to push off much more on pavement than I do on a treadmill (the treadmill does some of the work for you).  I could have run longer but needed to get back to work.  I really feel that I could to a 5K or 10K and be fine .  That’s a good feeling!  All in all it was a good first run.  Jager Jane is now a tired and happy puppy….this is a picture of her before we got back into the car:Here is a picture of her not 15 minutes after we got home:

Well, it’s back to work for me.  I hope you all are enjoying your day.  Tomorrow is FRIDAY!! WOOHOO

Christy

PREDATOR

Happy Hump Day!

I hope you all had a good day .  The word on the street around here is that it could get to 50 degrees this weekend!  I’m soooo excited about that.  Maybe I will get out for a run this weekend.

Today I kicked my own butt with The Predator TRX Workout.  If it sounds scary…..it was!  I can’t take credit for coming up with this awesome workout.  Chris Fales from Fitness 2 Go posted this workout on his blog.  He even includes a demonstration of each exercise.  SHEW….it was hard!  This gave me a great total body workout.  I have to practice some of the movements because I don’t think I was doing them properly.  I plan to give this another try on Friday.  Check it out:

Alright everyone…..gonna be a short post tonight.  Tomorrow I think I’m going to do my hill interval run.  I need to make sure I’m ready for those hills on trail!  Any of you have any races or adventures coming up this weekend??

The Amazing Race

Happy Tuesday!

Now, I love the Amazing Race.  I would love to be on that show!  To be able to travel the world, experience the culture, win prizes, and possibly win some big cash would be AMAZING!  But, that’s not what the title of this post is really about.  I’ve noticed that many of you have already experienced your first race (run, bike, tri, etc.) of the season.  Some of you are getting ready to complete in your first race of the season.  My first race will be March 21st!  My first race will be a trail run.  I’m pumped!  Do you change your workout routine during race season? Awhile back I wrote about Periodization.  I would consider it that I’m in In Season Training:

In-Season Training: This is when game day or race day is soon approaching.  This might be spring or summer time when there are lots of races or events.  A runner or cyclist may want to decrease the volume of weight training (not stop weight training) in order to focus on running and cycling.  The goal of this cycle is to allow growth and progress without disrupting your goal.  On a volleyball team, this may be a time when they hit the weight room less often…..but focus on conditioning and strengthening through game like situations on the court.

I’m focusing more on running these days.  I’m doing more hills, intervals, and longer runs.  I’ve cut my weight training to 2 times a week.  When I do weight train, it is with my TRX Circuit (which gives me a cardio workout as well) or a circuit at the gym with higher reps and lower weight.  I want my legs and body to be ready for my running days.

Speaking of running……I had a great run at the gym today.  It’s been awhile since I did a new treadmill run, and I loved it!  I think next time I could push myself a little harder.  Check out the workout here: Speed Bursts.  This is a great workout for all fitness levels.  As your fitness level increases, your speeds will increase!  I would think that can be done on a bike or elliptical as well.

Do you have any races coming up?  Do you change your workouts during race season?

Have a good night everyone

Christy