How to Avoid 10 Race Day Misadventures

 

You might be tempted to skim through this with a smirk. Thinking to yourself, none of these race day catastrophes will apply to you, because you’re too good, too fast, and have learned every lesson there is to learn about racing and the prep necessary to get through it without incident. If that’s you, awesome. Please stop reading now. And, should you suffer through one of these in the future, we’ll be sure to share a tip from this list with you when we pass you on the race course…with a smile of course.

1. Let’s start with multisport athletes. The Wetsuit. It’s a sponge. Donning it race morning, after not wearing it for a year (because you do all your swimming in a pool at home) will be trouble. Soak it two days before, let it dry out, and get it on your bod for a quick swim before race day. Use your body glide wherever hotspots pop up.

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Happy Wetsuit Wearing Women.

2. Diarrhea, and other G.I., malfunctions. Stay away from products with lots of magnesium (warning: this is going to be very difficult). One suggestion for diarrhea issues: Take 1 or 2 anti-diarrheal tablets pre-race. Keep one handy for later. And drink plenty during the race (these tablets cause dehydration) Hey, nobody said this was going to easy.

3. T.P.: Throw a few squares in your bento box or pockets. Sure, it’s a luxury. But if you’re droppin trow mid-race, in or out of a portopottie, it’s a nice mental boost knowing you can spare a square.

4. Toenails: We’re not talkin about a pedi here. Cut them the night before. Even if you think you don’t need to. File ‘em.

5. Chafage: The length and type (is there salt water involved?) of your event determines the degree of self-inflicted burns you will be forced to endure. Make sure you’re well-manicured wherever possible, and use your favorite glide, balm or other goop in every spot that rubs…. And by rub, we mean skin-on-skin (upper arm and thighs) and apparel-on-skin (neck, chest, etc)

6. Passing: On the run or on your bike, we in the U.S. pass on the left. Which means, if you’re NOT passing, scoot over. The last thing you need is angry athletes ruining your first 50 mile bike ride for MS by shouting “Move over!”. (Yes, we’ve heard it on the run and on the bike)

7. Ego Check: Leave it at the race packet pick up table. Race morning, line yourself up according to the time you’ve ACTUALLY run (or swam) in your most recent tempo practice runs. Lining up at the front, or even a few rows from the front, is inviting not only injury to your over-confident ego, but a potentially very real injury by an angry mob. Find your corral and go smack-talk with some new friends there.

8. Two nights before event: You should be avoiding salads, veggies or any fruit for at least 3 days. Period.

8a. And make sure your bag, or apparel of choice, is all prepped. It may seem elementary and a blow to your super-smart-self to have to do it like your mom did when you were 5, but would you WILL forget something you absolutely need the next morning if you don’t line up everything you need prior to the race.

9. We have 2 more things, but we got a little carried away in this post. So rather than go on for another 200 words, and have poor Heather get comments about guest bloggers who go on and on and on and on…. We’re stopping.

Hopefully, we’ll come back again soon to entertain you in future posts.

Tanya Maslach, Founder of GOTRIbal, the only place dedicated exclusively to connecting women with other women who share their active, adventurous lifestyle journeys in endurance sports.

QOTD: Can you think of something not listed here that would be a good fit for this post?

Now What? What to do after you run a 5K

 

I know a lot of people who have had great success with the Couch to 5k program. It is structured, it is easy to understand, and it produces results. I think a lot of people love and complete this program, then fall off the face of the running earth so to say because they just don’t know what to do next. Well, you are in luck. I am going to offer you a few (of many) options for you after your initial 5k glorious runner’s high wears off.

Now What?

1.) Complete the couch to 10k program. Oh yes my friends. Lovers of the 5k program will be happy to know there is also a 10k version! Double the distance? Sure! why no right? You can do ANYTHING you set your mind to do!

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2.) Work on your strength. I found after running a few races that while my legs were getting stronger, the rest of my body was well…squishy. I decided to start lifting weights 3-4 times a week and I can definitely tell a difference in the shape of my body, and I think my overall strength is helping my running, and helps prevent so many injuries. Not to mention, I like flexing. Just kidding…kind of.

3.) Work on your flexibility. The same constant running motion can do a number on your body, specifically your hips. I have very tight hips and found that adding yoga into my routine to stretch out and get more flexible has helped with post run soreness and the amount of injuries I tend to get. More yoga = less injuries for me. I still feel awkward and odd in class, but I have gotten over caring about how I look because I know it’s helping me! No I can’t even touch my toes.

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4.) Stop running. This is a perfectly acceptable thing to do. Some people just don’t like running and would rather participate in crossfit, yoga, or a team sport after completing their 5k. That’s ok! It’s not for everyone, so don’t let anyone make you feel bad if this is your choice. Just keep moving.

5.) Sign up for another 5k. While I am sure you are pleased with your time, most people’s next thought after finishing their race is “could I run that faster?” Why not! Sign up for another 5k and set an attainable time goal. You have already done it once so you know what to expect. The next one won’t be so scary. Cross my heart.  If a 5k is as far as you ever run, that is FINE! Keep running them (luckily there are usually plenty of local ones) and work on your speed and your form. Oh, and buy cute running outfits.

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6.) Take the plunge and sign up for half marathon. A lot of people love the 5k and go straight to the half marathon distance (with training, of course!) if you loved your 5k and training and want more more more, then keep running! SLOWLY add more mileage every week, and after a few weeks decide if signing up for a half marathon is for you. I love signing up for a race because then I know I have to train and keep on running, I already paid for the race.

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*Please note I do not recommend going from a 5k or 10 straight to a marathon without ever running a half. I know some people do it but I personally just don’t think it’s a good idea.

Whatever it is you do, don’t stop working out!! Keep moving no matter what your fitness passion or goal may be. Don’t forget to look back and smile at how far you have come! Remember, no matter how slow you run, you are lapping everyone on the couch.

QOTD: How did your running progression go? 5k to 10k? 5k to no more running? Share!

*Guest post call! I am in need of original content for guest posts! Needed by next Tuesday night. Please  email me if you are interested. [email protected]

Altitude

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Hey guys! I am having a great time in Disney, so I have turned the blogging reigns over to some willing participants for the next couple of days. I hope you enjoy, and show them the same support you all show me. Today’s post comes from Courtney. Be sure to check out her blog!

I remember what it was like when I traveled from my town outside of Houston, Texas to Colorado for softball tournaments. The warm-up run would begin and I am wondering, “What is wrong with me?” Sometimes I would even feel queasy, even flu-like symptoms. As the old saying goes if I knew then what I know now things would be completely different.

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For most athletes, weekend warriors, etc. a change in altitude will never be a problem. However for those that altitude will be an issue – here are some ideas to help you train for your event:

1. Compete within 24 hours of arrival to altitude

2. Train at 1,500 to 3,00 m above sea level for at least two weeks before the event

3. Live at a high altitude and train at a low altitude

a. There is controversy on this method. It is also for those more elite athletes or those who are not just weekend warrior

b. It is said that it increases your red blood cell mass by EPO which means you will have an increase in VO2max – which everyone wants

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Generally at altitude endurance performance decreases and for sprinters and interval training performance increases. This would explain my unusual feelings as I tried to do the old warm-up run around the field before pre-game rituals. When it comes to altitude changes and performance not only do you have to be prepared you also need to know your body!

QOTD: Have you ever struggled with altitude issues? Any stories?

Race Week Workouts

 

Happy hump day! This week is flying by, and I am so confused as to what day it is since we were off on Monday. Pleasantly surprised it’s already Wednesday!

Yesterday we picked some blackberries…and took the day off from working out. You see, we have a half marathon on Sunday, and I am not quite sure exactly what the “rule” is on workouts the week of a race. I can only tell you what I have done in the past, but have no idea if I am right or wrong. Typically, this is what I do the week of a race that is on a Sunday.

Sunday: off (long run was the day before)

Monday: Run, speed or intervals 3-5 miles weights

Tuesday: weights, cross train

Wednesday: run, 3 miles easy, weights, yoga

Thursday: cross train

Friday: off

Saturday: off

Sunday: Race

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This is a loose estimation of my workouts of course, but I generally don’t do much. My running after Monday is slow or non existent, and I drop off the weights after Wednesday and take two full days off to rest before the big day. With it being race week, I got to thinking about what the correct way to do things would be.

This Running Times article suggests you should maintain the same pace you always run for workouts, just dial down the volume.

Active suggests a wide mix of things, but tells you to actually rest on rest days.

This website suggests not doing too much for risk of doing more harm than good.

competitor recommends tapering and keeping your workouts as “race specific” as possible.

This Runner’s World article calls for high intensity workouts just not as many or as long.

I couldn’t really find much on yoga or weight lifting the week of a race, so I just taper as I would my running for the most part.

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So, who is right? Is rest better or race pace high intensity, but shorter workouts better? To taper or not to taper? Does length of race matter? (5k vs. marathon?) What about running up until the day before the race? It’s one of those crazy “everyone has an opinion” issues, and I think part of it comes down to what personally works for you. This will be my 12th half marathon, so I have gained some experience in what personally works for me…but I wonder if I could perform better if I did something a bit different. Interesting food for thought.

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QOTD: What do you do as far as workouts the week of a big race?

Triathlon Volunteering

 

Happy Monday! I hope you all had a great weekend. Did anyone get tricked with any good April Fools jokes? Do share! I am always on the lookout because my sister usually gets me. Speaking of which, today is her birthday! Happy Birthday Christy!

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it is also the lovely Kelly Olexa’s birthday. be sure to go wish her a good one! Kelly You rock thanks for putting together the amazing company that is FitFluential!

So Saturday Bobby and I volunteered a the sprint triathlon in our neighborhood. Last year, we were spectators. This year, we were mighty volunteers!

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Bobby agreed to be a kayaker, and I agreed to be placed somewhere on the run course. Little did I know, that the dynamic running skirts duo of me and Gina would make for a crazy and hilarious day!

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We got to the course at 6:30 am, and Gina and I volunteered to work the water stop on the run course together. Since we had to go fill up cups, we sadly missed the swim start of the race. Burt here are some pictures I took before we headed to our station.

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Getting ready to start the swim

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We had enough time to watch Bobby hit the lake in his borrowed kayak. I told him good luck and to not let anyone drown.

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oh…and don’t hit anyone in the head with your kayak…

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We made it out to our water stop and started filling cups. We had plenty of time until the first runner came by, so we (Gina really) made sure our table was well stocked and efficient.

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Did I add we had to fill cups from a GIANT jug of very heavy water?

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I was quite proud of our water stop.

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We went and stood in the median so we could cheer for the bikers as they came by. Where we were stationed, we got to see them going and coming back in.

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We yelled, screamed, and cheered our little hearts out. We even got some thank you’s from the bikers (mostly women, which we found interesting).

About 20-30 minutes later, the first runner came through. Just like the bikers, the runners came down a dirt road behind our water stop, ran past us, then came back by us straight down the road, so we had to get them both ways. For the first few minutes, we were ok, since it was just people coming form one way. But, soon enough, things got CRAZY when people were coming from both directions. We tried to each get people from one particular direction, but then there was no one to fill cups. Luckily, about this time, Bobby called and asked where we were and he came to help. This was a MAJOR life saver. He filled cups while we handed out Powerade and water. There is no way we would have managed on our own had he not shown up when he did. Oh, and Gina somehow managed to take a Powerade bath. She had it all over her clothes and her face. Luckily, I came out pretty much unscathed.

We had a good system, and I enjoyed cheering for the runners as I gave them the liquids they needed. The ones towards the back were the most fun, they would walk and talk to us, crack jokes, it was great. We got some more thank yous, which was awesome, and the time flew by. Soon enough, it was time to clean up and head to the finish line.

We had a ton of paper cups to pick up from both directions, but I totally didn’t mind one bit. I have thrown many a paper cup on the ground and am so grateful for the volunteers that pick them up for me. It was my turn to help out and I gladly did it.

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We hopped on the golf cart and headed to the finish for some food and to watch the awards. We swung by the house and picked up the dogs so they could enjoy the sunshine and all the people wanting to pet them, of course.

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With  almost 300 participants, the race was a huge success, and I had a blast volunteering. It was nice to see “the other side” and it totally makes you more appreciative! We were out there for almost 6 hours. It really takes up a lot of your Saturday and is a big commitment so a THANK YOU to everyone who has ever volunteered for a race! Here are a few tips and words of advice I gleaned from my experience:

1.) Do what you are asked to do. Gina and I planned to watch the swim start before heading to our station. I knew we would have plenty of time to fill cups before the first runner came through. However, right before the start of the race, two of the people putting it on asked us to go ahead and go to the water stop. My inclination was to say “but we REALLY want to watch the swim start and we have plenty of time” (which we did, we stood around out there for 30 minutes before a runner came though) BUT, I didn’t. I smiled and said “ok” and we headed to our station. I had to remember I was not here for me, but to do whatever they needed me to do, no questions asked.

2.) Know what you are getting into. Bobby volunteered to kayak, and I am so glad I didn’t. While he was in the water waiting for the race to start, a snake started swimming right at his kayak!! he wacked it with his paddle a few times and chased it off the swim course before the race started. I think I would have died. seriously. (And you wonder why I don’t open water swim. ack!!!)

3. Be prepared to scream till your throat hurts. Gina and I did a lot of yelling. At the bikers, at the runners, we talked and yelled, cheered and jumped up and down. It was great fun but not for the anti social. Be prepared to scream your guts out.  Also, be cheerful and helpful. And smile.

4.) Know the course, and basic race information. The runners were running out one road and back down another, and the arrow was ttiinnyyy and a lot of people missed it, so we had to yell for them to keep running straight.  Had we not known the course we could have had people running the wrong way. That would have been a disaster. I had a guy ask me a question about the swim which I didn’t know the answer too, so I found out, then found the guy and told him.

5.) Wear sunscreen, and stay hydrated.  Luckily, we were stationed at a water stop, so the hydration wasn’t an issue. But it was very warm and sunny, so it is important to take care of yourself as you are out on the course. No one wants a volunteer passing out on race day!

Volunteering was a really good experience. This was my second race to volunteer at, but my first triathlon. I highly recommend volunteering, especially if you are a runner yourself. It really makes you appreciate the volunteers more after being one. I usually try to say thank you to the volunteers as much as I can remember (and when I am not dying in the middle of a race) but now I will try to do it much more often. It REALLY made a difference and made me feel good when I got a simple “thank you for volunteering” from a participant. It definitely gave me warm fuzzies and made me love this great community of athletes I am a part of even more.

QOTD: Do you thank the volunteers at races?

Don’t forget to enter my zero water giveaway at the bottom of this post.

Working Out When Sick

 

Well, it happened. After flying, driving, being on a cruise ship and out of town for a week, I have come down with a cold. I started feeling “yucky” Tuesday but forced myself to the gym anyway, where I felt awful and really didn’t want to be there. Usually when this happens, once I get going I am ok, but not this time. Then, this morning I woke up congested, with a pounding headache, and couldn’t taste anything. As hard as I try to stay germ free, they somehow found me and attacked.

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Ah, boat, I guess being cooped up on you helped spread the germ love.

I am slightly frustrated because as it is I  missed my long run last weekend being out of town…and I have a half marathon coming up. Not cool. I decided to take the day off from exercise, which led me to think about working out and being sick, and if it’s ok or not, how much, etc.

There are a lot of factors that come into play, for instance the fact that I am training for a half marathon. If I wasn’t training for anything, I would be content to work from the couch and not worry about my missed sweat sessions. But with 18 days until my race and only a 6 miler under my belt since RnR New Orleans, I really need to get my rear in gear.

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me and the lovely Karen at the RnR NOLA expo.

Here are a few simple rules I personally follow. Please remember, I am not a doctor, although that would be cool, right?

1.) If it’s in your chest, stay in bed. Going into a coughing fit every 24 seconds is not cool for you, or the people around you at the gym. If your cold is in your chest, it is better to rest to fight another day.

2.) If you have a fever, cool it. (no pun intended…well…maybe a little.) You don’t want to raise your internal body temp any higher than it already is, or you could get sicker.

3.) Do what you can. Pretty simple right? If you feel ok to go for a walk, but not a run, don’t try for a sprint workout. Even just a little bit of exercising might help you feel more accomplished and maybe even better, but don’t push yourself too hard.

4.) Listen to your body! It’s better to take a break so that you get well soon if you have something like the flu. Prolonging your symptoms and sidelining yourself longer is no fun.

5.) If it is in your head, and not your chest, but you just don’t feel like working out anyway…that’s ok!!! My cold is in my head, but guess what? I decided to just chill today and try again tomorrow. I don’t feel guilty about it, I know I need to rest and re-energize my body so I can be back to 100% as soon as possible.

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Tips for lessening your cold symptoms:

1.) drink Emergen-c

2.) Drink lots of water

3.) rest when you need to do so

4.) take your vitamins

5.) wash your hands to help keep family members well

I want to elaborate a bit on number 2. The kind folks at zero water provided me with a filtered water pitcher to try out, and I absolutely love it. We drink a lot of water at our house, but I hate how even the “filtered” water out of the refrigerator doesn’t really truly purify the water. A lot of toxins enter your body via the water we bathe in and the water we drink, so I was really excited to try out the filter and I love it. it’s easy to use and the water “tastes” great. be sure to check out their website and Facebook page if you are interested in purchasing a filter.

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QOTD: What are your rules for working out when sick?  Do you drink filtered water?

Tips for the Active Mom

 

Today’s post comes from Amanda from Happy Mother Runner. She has QUITE the busy schedule, but still manages to fit in time to be healthy and active. Here are her tips for moms to help you stay on track! Also be sure to check out her blog and say hello!

As a mom I try to stay healthy and happy for my child. But there are times when balancing everything (work, PhD program, Mommy, Wife, and Runner) can get tricky. After much trial and error I have discovered 6 tips that make staying healthy and active just a little easier.

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#1: Stop eating my child’s leftovers.
I hate throwing away food even if it’s only two bites. So now that my son is eating big people food, I found myself eating whatever he has left on his plate. Embarrassed about this action, I asked other mommies if they did the same thing. Surprisingly, I wasn’t alone. But eating my son’s leftovers three to four times a day can lead to some serious calorie intake and overeating (especially when I am eating with him). I have taught myself to throw away the few bites he has left, or wrapping it up and saving it for his next meal. No more guilty feelings for wasting food and no more eating half a bowl of Mac and Cheese when I am not hungry.

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#2: Don’t skip a run because of sleep deprivation.
For 3-4 months Michael stopped sleeping through the night. He was up 3 times, minimum. This, obviously, interrupted my REM cycle and caused me to feel tired and lethargic in the mornings. For the first few weeks I skipped my runs because I was too tired to even lace up my shoes. After a while, I noticed that my patience and sanity were slowly dwindling. I told my hubby that I needed to go for a quick run to hit the refresh button on my Mommy meter. When I was finished I felt refreshed, rejuvenated, and happy. Exercise increases oxygen intake to the brain, which helps you feel energized and awake. After realizing that I had been depriving myself of an energy boost, I stopped skipping runs because of sleep deprivation.

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#3: I reward myself for accomplishing my running goals.
For a while I was the ONLY runner in my family. Yes that includes my hubby, siblings, cousins, etc. And during that time nobody really understood what I was doing. Many times hubby would ask, “What do you mean PR?” or “How did you hit a wall?” To make sure that my accomplishments were celebrated, I would reward myself. For small accomplishments (breaking through a mileage barrier) I would splurge on my favorite Starbucks drink. For bigger accomplishments I would invest in a coveted running item (hitting my one year mark of running I splurged on a pair of running sunglasses). There is nothing wrong with rewarding yourself for your hard work; it helps you realize that you have achieved something pretty awesome.

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#4: Utilize my baby jogger
Sometimes it’s impossible to get out the door for a run. For example, my husband works at a job where he can get called in at any minute. Many times I have had to cancel my run because he’s walking out the door and I have no one to watch my son. What I have learned is that a baby jogger can be a runner’s best friend. Now when I don’t have the option for a solitary run, I throw my little man in the jogger and head out the door. I switch up my running schedule and do a 3 mile tempo and at the end I can throw in some hills. My son loves it. Not only does it make his Mommy happy because she got a run in, but it makes him happy because he’s going fast & getting some fresh air. Many times we find ourselves laughing uncontrollably. It allows us the opportunity to spend time together and bond doing the activity I love most.

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#5: Don’t feel guilty for running
Mother’s guilt is a very strong emotion. But one of the biggest rules I live by is that I can’t let it stop me from getting out the door. A crying child can pull at the heart strings, but a happy and healthy mommy can wipe those tears away for years to come. It is important to keep up with your workout to be a good role model with your child. If you are lucky, your child might just want to start running with you someday. If that day does come for me, it will make up for all those days I felt so guilty leaving the house for 40 minutes to get in a good run.

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#6: Sneak away from work
There are times when things don’t work out; you over sleep, you get caught in the mommy guilt, it’s too cold for a run with the baby, and the list can go on. That is why I keep a pair of running shoes, top, socks, and shorts in the bottom drawer of my work desk. If I really feel like I need a run I will sneak away during my lunch break. Even if it’s a one mile run, I always feel better afterwards. *If you don’t have access to a shower, keep some baby wipes in your drawer … your co-workers will thank you.

Being a running Mommy can be tough. But by setting guidelines for yourself, you can find the task of balancing everything a little easier.

Be inspired, stay motivated, & run strong,

Amanda
HappyMotherRunner.com

QOTD: Any tips for the active mom?

The Small Things

 

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Hola! My name is Adventures with Alexandra and I will be your guest blogger today. Sit back, relax and enjoy the ride!

Hey, everyone! When I’m not blogging over at Adventures with Alexandra, I am squeezing in time to eat right and workout between all of my other activities! This past week or so, I’ve been trying to come up with a list of small things one can do throughout the day to be healthier and fit. Here is what I’ve come up with so far:

1. Take the stairs!

Classic.

 

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Photo from here.

 

 

2. Park far away in parking lots and walk!

I recommend doing this one during the daytime only!

 

3. Wear ankle weights!

Our server the other night gave me this idea. She wears ankle weights as a workout during her shift – her doc actually recommended it!

 

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…so you can get awesome calves like this dude!

Photo from here.

 

4. Cut meals in half immediately upon receiving the food!

One reason restaurant meals have a lot more calories when compared to home cooked meals is because the portions are huge! By cutting your food in half and boxing it, you won’t see it and feel the need to eat it…unless you’re still hungry, of course! However, I think the “out of sight, out of mind” saying will likely kick in here.

 

5. If you don’t love eating leftovers, you can split meals with others instead.

 

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Photo from here.

 

 

6. Keep liquid calories in mind!

My mom stopped drinking sweet tea and lost 10 pounds! I gave up soda as well and try to drink as much water as possible. Don’t like the boring taste? Soak some fruit (oranges are our fav!) in water overnight…mmm, mmm good!

 

7. Pack your lunch and snacks!

Bonus points for packing them the night before! This will save you more time in the morning. I suggest throwing a water bottle, protein bar, bag of trail mix, or piece of fruit in your bag to avoid any stops by fast food restaurants and/or vending machines throughout the day.

 

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Photo from here.

 

 

8. Drink a glass of water before each meal!

I feel like everyone always mentions this tip, but it works! Sometimes when your body thinks it’s hungry, you are actually just thirsty. Try drinking a glass of water and/or chewing a piece of gum before chowing down on a big meal or snack.

 

9. Do hourly exercises!

I’ve been doing hourly exercises a lot recently and they are a great way to fit in a workout throughout the day. You’ll be surprised by what you can actually accomplish! I either do a certain pre-planned amount of reps or as many reps as I can in one minute every hour. I’ve done lunges down the hall at work, I’ve used weights from Target, I’ve done push-ups on a yoga mat I stash in the corner of my office, I’ve walked at lunch, etc!

 

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True story.

Photo from here.

 

 

10. Plan workouts and meals ahead of time…I’m talking a week in advance!

If you can plan your workouts around your weekly social calendar, you will feel less stressed about fitting them in each day. Same goes for meals – you will know when you need to make meals in advance and/or take them with you. This will keep you from any late night fast food stops after work. It’s also good to plan ahead so you know when you need to hold off on some extra calories. For example, if you know you are going to a birthday party Friday night where there will be alcohol and birthday cake, then maybe you should hold off on diving into the sleeve of Girl Scout cookies at lunch.

 

I know Heather always has a QOTD, so here is mine – what small things do you do daily to stay healthy and fit? Let me know in the comments below!

I’d like to thank Heather for letting me take over her blog for the day. I hope she’s having a blast – I’m super jealy of her cruise! I might need to give her a call, so she can book me a Disney cruise ASAP! Also, if you have time today, be sure to check out my blog, Facebook and Twitter! Thanks for reading!

Stay fit and fabulous,

Alexandra

Me Versus The Office Leftovers

 

Today we have a guest post written by the lovely Ashley from A Healthy, Happier Bear.  She has some great tips and snack ideas for you to help win out over the temptation to eat all the unhealthy things in your office break room. Be sure to stop by her blog and say hello, too. She just ran the Rock ‘N Roll DC half marathon!

Each day, I pass our office’s small kitchenette only to be taunted by plates of leftovers. I’m not sure when leftover bagels, cookies, or even pasta salad became attractive. I mean, really, when else would I normally be enticed to eat 8 hour old food?

For me, this was the number one cause of the dreaded 10 pounds I gained during wedding planning. In May 2009, I transitioned from a work-at-home role to an office-based role. Gone were the days of working in sweat pants, making homemade smoothies for breakfast, or taking a break during the day for a quick run or workout class. Instead, my life now included business casual attire, a new-to-me makeup routine, a short commute, hours at a desk, and leftovers.

It wasn’t until I saw my wedding pictures that I realized I had to get my daytime eating under control. I would start the day wonderfully with a healthy breakfast and end the day with a healthy dinner, but between the hours of 10 and 4, there was no telling what might tempt me: office chocolates, leftover bagels, catered meeting cookies, etc.

My plan of attack was very simple: always feel like I have something better in my desk drawer.

Now my bottom desk drawer is dedicated to healthy-but-tasty snacks and meal supplements that I can access at any time. At any one time, you can find an array of my favorites stashed away for a busy day when leaving for lunch isn’t an option, or when I’m having an afternoon sweet craving.

Over the past year, I’ve learned another rule that has made fighting the leftover temptation even easier; make sure that you actually stock things you’ll crave versus “healthy cardboard.”

Here are my favorite office snacks that you can find in my desk drawer today:

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Sweet Cravings

  • dried cherries individual packs
  • yogurt covered raisins 100 calorie pack
  • Sokenbicha Replenish Green Tea
  • apples and oranges that I restock each Monday
  • Chobani 0% or 2% yogurts (Okay, so these are in the office fridge, not my desk drawer.)
  • Diet Coke (I never said I was perfect.)

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Salty/Crunchy Cravings

  • Laughing Cow French onion cheeses (also in fridge) and Wasa crisps
  • Kashi Go Lean or granola (pre-portioned at home using snack size Ziplock bags)
  • Pre-portioned bags of honey pretzel twists
  • Individual portions of natural popcorn
  • Individual portion of mixed nuts from Trader Joes
  • Individual portion of Baked Lays

I’m sure you caught onto my common theme of individually portioned when you read through the list. I’ll be the first to admit that my ability to manage my portions is still a work in progress and therefore I’m more than willing to pay a few extra dollars for pre-portioned or portion servings out on my own at home before bringing it into the office. If I had a full size bag of pretzels, Baked Lays, or yogurt covered raisins you better believe they’d be gone in a hot second. This way, they last longer and are easy to grab and go when I need to bring a snack to my next meeting.

QOTD: What is your go to office snack?

Relay Packing List

 

Catching up from the weekend?

Snow Birds

Relax, You’re Here

RWS Features #9

So in case you missed it, Bobby and I headed out of town on Thursday afternoon for a weekend getaway, which ended up being so much fun and exactly what we needed. Sad to be back to reality though. I am headed to yoga this morning, then it’s back to work.

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In five days, I will embark on my first ultra-marathon relay.

My 6 man team will cover over 128 miles in a day. Our van is going to smell awful, but we are going to have FUN! This is the first relay for all of us, but we have done research, asked experienced rely runners a lot of questions, and I think we have  good grip on what it will be like. With that being said, I give you…my packing list! I hope this will help anyone preparing for a relay, and also, please let me know if there is something I am leaving out!

RELAY PACKING LIST:

-ziploc bags

-one running outfit per leg (5 legs)(skirt, top, sports bra, socks)

-visor

-deodorant

-running shoes

– body glide

-garmin

-sunglasses

-towels

-baby wipes

-toothbrush/paste

-first aid kit

-water bottle

-GU

-camera/charger

-cell phone/charger

-sunscreen

-toilet paper

-trash bags

-paper towels

-iPod/headphones

-brush/hair ties

-GO Sport ID

-cash

-drivers license

AS A TEAM we will also have things like:

-shoe polish and other van decorations

-protein bars

-fruit

-sandwiches

-fuel (powerade, Nuun, drink chia)

-water

-peanut butter

-pretzels

-string cheese

-cooler/ice

-utensils/ziploc bags/paper plates

-flashlights/vests/headlamps/butt lights

Ok guys, what am I forgetting?

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No, Bella…you can’t come.

QOTD: What are your thoughts on last nights half time show with Madonna?