Every time after I marathon, I go through a little bit of a down week. I am always so sad when a race is over and my training ends. I do love this feeling though as it pushes me and makes me already excited for my next race (Seattle Rock n Roll Marathon!!), but it doesn’t mean I don’t need a little ‘fitspiration’ to get me back in the game. Heres some of my fave fitspiration from Pinterest for all of us to use. ♥To being fit and fashionable, Christyn
Sugar. This word is comparable to a curse word in many peoples diet vocab and in other peoples diets, its a word used so often you cant even keep track. So why the extremes?! Its like people either stay completely away from sugar, or they eat it likes its going out of style, but it doesn’t have to be this way. Sugar is good for you, if you eat it in moderation and only stick to your daily allowances.
I find though that for many, this is easier said then done as most people don’t realize all the sneaky sugars they are eating without even knowing it. These are the sugars we all need to be aware of and watch for so we can eat LESS of it! So, how much sugar should one consume? This is something that I find the Jillian Michaels Weight Loss Solution App so helpful for as it breaks down what your daily allowance is, and how much you are consuming. For instance for myself, 5’1″, 106 lbs, I can consume 100g of sugar a day. And I typically consume between 50-100g; usually dependent on how much fruit or ‘cheat’ food I have.
It is so crazy though how much sugar is hidden in foods we eat all the time. As we all know, fruit juice is one of the WORST! But also in things like protein bars, dried berries, pasta, condiments, salad dressings, and so much more. I think a lot of people are used to looking on the back of a package and noting the total calories in an item; but are you looking at the break down of all the macro nutrients?? If a snack bar is 200 calories for the whole bar, but 30g of sugar, put it back. Even though the total calories may sound great, you should aim to eat foods with 5g of sugar per serving or less. The one exception would be fruit but ‘natures sugar’ as I like to call it, is a lot different then processed sugar!
If you are used to cooking with sugar, or adding it to your coffee and meals, try some of my favorite sugar substitutes: agave nectar, molasses and organic raw brown sugar. (Yes, brown sugar is still sugar however, if you go organic and raw, it only has 4g of sugar per tablespoon serving. And, its WAY less processed!)
So…skinny tip of the day is to watch for your hidden sugars! Don’t be afraid of sugar completely because a little sugar is good for you. Just watch where your eating it and how much your eating and your waistline will soon thank you. ♥To being fit and fashionable, Christyn
Yesterday, I completed my 6th full marathon, first one of 2013. I completed this race with a PR (personal record) of 4:02:40 beating my last marathon, 2012 Malibu International Marathon, by 5 minutes, 5 seconds! I am super soar today but I am still on my ‘runners high’ that the sense of accomplishment I have from my race surpasses my muscle fatigue. I know I always recommend everyone run a race (whatever the distance!) because the camaraderie among runners is so amazing. Instead of telling you yet again just to do it, I thought I would share MY reasons for running marathons. 26.2 of them to be exact, one for every mile. ♥
- Running is AMAZING exercise.
- Running torches calories. Especially when doing speed work or hill training, you can blast fat in a way that most cardio machines won’t even come close.
- Training for a marathon gives you accountability to your workouts.
- Each run you do during your training has a purpose. Even an easy, short run is conditioning your body and endurance for race day.
- Having a consistent workout schedule allows planning ahead. Plan your work, work your plan, leave no room for failure.
- Burning calories allows you to eat more calories (as long as you are not looking to loose weight).
- If you are looking to loose weight, running allows you to burn a significant amount of additional calories. (if you maintain eating your daily calorie allowance and create the calorie deficit from the extra calories burned)
- Marathons are fun! You have to take my word for it because I know you won’t believe it until you do it, but the crowd cheering, the early morning, the thousands of other runners, the endorphins pumping, the time clock, everything! It’s all amazingly fun.
- Waking up early for races and training runs allows you to be so productive. By 10am, you can burn hundreds to thousands of calories and still have your whole day ahead of you.
- Being around thousands of other runners is such an amazing feeling. It is as if you are all best friends, but yet you don’t even know each others names.
- Runners are some of the most considerate and kindest people. It is so cool how people just connect and relate at races, without really knowing each other personally but just knowing you all share the same passion for running & health.
- Knowing you have to get up at the crack of dawn on a Saturday or Sunday morning for a training run or race is such a great excuse to stay in the night before and have a relaxing night to yourself.
- There are so many cute running/fitness clothes to wear. You can dress cute and girly while still being functional and efficient.
- When you are running a marathon, it is one of the few times as a woman you don’t need to worry about what your hair looks like. As long are you are moving, no one cares.
- No need to wear makeup to a run or race either. Just get up, throw on your running clothes and shoes, put your hair in a pony and go. (plus, wearing makeup and seating is SO bad for your skin!)
- Running gives you confidence.
- Crossing the finish line of a race gives you a sense of accomplishment that I feel is incomparable to anything else.
- Running is one of the few things athletically where a woman can actually run circles around men and beat them!
- After running a marathon, you can have a full cheat day with your diet. After burning close to 2600 calories, you have earned it!
- When your running a race, it doesn’t matter how fast or slow you go, as long as you finish.
- A “Runner High” is unlike anything else.
- Running gives you tons of quality ‘me’ time. I get the best thinking done when I am out for a run.
- A marathon is the only place I know of where you can have hundreds of strangers rooting for you and cheering you on.
- Bragging rights. How many people do you know that run endurance races?!
- Hard training and races gives you an excuse for monthly massages.
- Even better, stuffing your feet in running shoes for hours at a time gives even more of an excuse for frequent pedicures!
In just two days, I will be running my first race of 2013…The Tri City Medical Center Marathon & Half and I am so excited!! The race is Sunday morning at 6:15am so naturally, I have been spending this whole week doing my ‘Pre Race Routine‘ and getting my body and mind prepped. My week has thus far consisted of lots of clean eating, stretching, short, easy runs and workouts, and a ton of mental focus.
Here are another few changes I have implimented this training season that I am excited to try out Sunday:
- I have switched running shoes. I had been in the Asics 2170s for the past 3 races and LOVE them. However, upon learning they are now being slowly replaced by a newer model, the Asics 2000s, I decided that it was as good as time as ever to give the 2000s a try. I am still a bit unsure if I love them as much as my 2170s, but I won’t know till I race in them. They have been good for my past training runs I have done (I have put about 30 miles on them), just giving me a different feel then what I am used to but, thats to be expected after going through 5 pairs of the 2170s Here’s a pic of my new shoes after a 12 mile run.
- I have changed my strength training routine. This is the first race I am doing where I haven’t been following a weight lifting regimen. Over these past two months, I really wanted to see how my body would do if I lifted less and did more body weight training, cross training and cardio. My body has responded nicely to the break and has allowed running to reshape it. By weight lifting, I was always in control of which parts of my body I wanted to focus on however, with cardio and full body cross training workouts, it is not up to me. I have been happy with the results though and my running speed and efficiency has improved. I am ready to get back on a weight routine though
- I am down 6.7 pounds from my last race; in part becuase of my break in weight lifting, and it part from the weight I lost during my No Cheat Till Christmas. I have noticed feeling lighter on my long runs and feeling a bit more in control of my body – we will see how this weight loss translates on race day. Heres a #throwbackthursday pic of me last November at the Malibu Marathon. ♥
All in all, I have been running consistently, eating consistently and sleeping consistently. Can’t wait to see if my hard work pays off on Sunday with a good race! Then after Carlsbad Marathon, I get to do it all over again in prep for my summer race, either San Diego Rock N Roll or Seattle Rock N Roll (still deciding ). Have I mentioned yet how additciting running can be?! ♥To being fit and fashionable,
I am sure for those of you that tried my running Tabata workout, your not thrilled to see more of these intense, 4 minute circuts. Trust me though, once youve incrporated Tabata training into your weekly routine, check the scale and then you will be glad for more. These workouts today focus on body weight and polymeric training – all squeezed into a 4 minute circuit of 20 seconds on and 10 seconds off. In the beginning, don’t try more then a couple 4 minute intervals at a time. In fact, you shouldn’t even be able to do more then that as you should be going SO hard during you 20 seconds ‘on’ periods that that 4 minute workout should feel like an hour (amazingly efficient, right?!)
The below workout chart lists a variety of Tabata workout options you can do. With each type of workout you choose, remember to do 20 seconds as HARD as you can go with 10 seconds of complete rest; repeat for a total of 4 minutes.