Fitness Traps

Happy Tuesday!!  I’m reading a really great self-help book about how to recognize “lifetraps”, those things that trigger you into a negative thinking pattern and how to change your way and mindset before allowing yourself to fall into those patterns.  Just started reading it, but it’s already got me thinking about the ways I deal with things and it’s been helpful.  I feel like I’m on the right path to looking at situations differently.  So a total win!

What it also did was got me thinking about common “fitness traps”, those things that we use as a crutch.  There are all kinds of excuses we allow to become our realities and it just holds us back from doing great things.  Some “fitness traps” are more prevalent at the beginning of our journeys, but others start creeping in as you go along.  I’ve had all of these thoughts at some point and it’s helpful to know ways to get past them and not to let them define you or stop you.  I am no means an expert; I’m just sharing strategies that worked for me personally.

I’m going to start with beginning “fitness traps”.  Next week, I’ll talk about those “traps” that we show up once you’ve being working out for a while.  fitness traps

Fitness Trap #1  “Mommy Guilt”

As a full time working mom, I get this.  You already are away from your child for the better part of the day, only to come home and head out to for another hour or so to go exercise.  The feelings of guilt creep in.  You start thinking, “I should be home.”  ditchtheguilt

How to help overcome these thoughts:

  • Schedule your workouts ahead of time for the week and share them with your family.  The more they know what your schedule looks like the less likely it will feel like it was sprung on them.
  • Ask for support and share why exercising is important to you.  Everyone needs some “me” time.
  • Include your family, when you can!  We do WOD workouts from time, go on walks, etc.
  • Try to find times to workout when it disrupts family like the least.  During the summer, we are a lot less structured, so I run mornings or in the evenings.  During the school year, some days, I go workout right after school; other days, I head out after prepping dinner.
  • It’s a great chance for your spouse and children to hang out without you being there.  That’s a good thing! Just like I enjoy my time alone with Hayden, I know Nick does too.

Fitness Trap #2 “I don’t have time”

With busier and busier schedules, it can seem like it’s almost impossible to fit in just one more thing.  Between work and kid’s schedules, it seems like adding in workout time is just adding to the stress of scheduling it all.  There just doesn’t seem to be enough hours in a day to get it all done. shattertheclockHow to help overcome these thoughts:

  • Plan ahead.  Look at a weekly schedule and find places where you can fit in a quick workout.  For most of us, there are a few gaps of time somewhere.
  • Prep ahead.  Anytime you can prep up the upcoming day, it leaves more time somewhere else.  Prep school lunches and dinner at the same time.  Lay out school clothes for the week on Sundays.  Pick certain days a week that are cleaning and laundry days.  We actually do a load of laundry a day just so we don’t have to spend a day doing it all.
  • Find gaps.  Your child is working on homework, do a quick set of push ups and crunches.  Your child is at (soccer, softball, baseball, etc.) practice.  Run or walk while practice is going on.  If they have practice at a gym, workout while they are at practice.  Hayden would have swim lessons at our local Y and I’d drop her off and workout.  She was having fun and I was getting in a quick workout.
  • Make working out an appointment.  Just like any appointments we make, keep it written down and in stone on your calendar.  Treat all workouts just as important and necessary.

Fitness Trap #3 “I’m too…(fill in any adjective that fits)”

When I first started running, I’d say I’m too slow.  Heck, I still can say it now too.  When I first started taking Body Pump classes, I’m too weak.  When I first start anything new, the “I’m too…” creeps in.  It’s a crutch that can stop you from every taking that first step. silencethevoiceHow to overcome these thoughts:

  • Realize there is always some faster, stronger, etc. than you.  It’s true.  But what does that other person have to do with you and your journey?  Nothing.  Everyone starts from a different point and it’s your job to only be concerned with your goal and your results.
  • Find workout friends who are around your level of fitness.  There is nothing better than the camaraderie that you find when you meet people who have similar goals and fitness levels.   When I signed up for my first half marathon training, I was soooo much slower than everyone else.  I ran a lot of miles chasing the pack.  Once I became more comfortable within the group, I met Christine and Kay.  I was just always right behind them on most of our runs, so it was finally a relief to talk to them. I wasn’t alone now.  They kept an eye out for me on our runs.  It meant a lot to me to have them do that.
  • Use those feelings as fuel.  When I first started BP, I was using the bar and one small plate (2.2 lbs) on each end for a lot of the tracks.  I felt super silly at the beginning.  I kept at it and eventually went to two small plates (4.4 lbs).  Yes, that extra little bit to jump to a medium plate (5.5 lbs.) was too much.  Now, I’m still working to gain weight on my bar. A few weeks ago, I finally did the chest track with a big plate (11 lbs).  It’s taken me almost two years to get to that point, but it’s the progress that keeps me going back.

What are some of those “fitness traps” you had to overcome when you first started exercising?  What are some “fitness traps” you are dealing with now?

For all things fitness and fun:

Go be awesome! 🙂

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Weekly Rundown

Week one of marathon training is in the books!!  If this is the way all my weeks are going to go, then this will be one good training session.  I’ve handled the jump in miles and I’m looking forward to the next coming weeks.  We have a solid plan.

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Fitness

Monday – What started out as a 1 mile day and Body Pump ended up with 5 miles and BP!  I met Christie before class to get 2 miles in, then we took the class.  She still had additional miles to run after class which if anyone who has ever tried to run after a BP class is tough!  I put back on my HR monitor and said let’s go!  I ran the other 3 miles with her and we got it done.  It was tough, but we did really well.

Tuesday – I must love my friends! I planned to run 4 miles, but when Christine and I met up she needed to get in a few more miles for the week, so we ran 6 miles.  We headed by to see our friend, Kay, and snagged a freezy pop at mile 4.5.  It was the perfect run break! tuesdayjuly7

Wednesday – It was hotter than Hades.  The humidity was kicking and the air was so thick.  Going into this run, I knew that it may not go well.  I was right.  It was a run, run, run, run, WALK, run, run, run, WALK.  We just could not find a rhythm at all.  The promise of cold towels, freezy pops and Gatorade made us head to run with Thad’s running group.  We could not pass that up!  We got in 4.25 miles.

Thursday – I met Christie for some early morning miles.  My legs felt good so I pushed for 3 miles and cool downed for the last one.  This run was also day 800 of my run streak!! day800

Friday – One mile rest day!  So excited to only have to run one mile.

Saturday – Christie, Cara and I met to run early.  Christie had more miles than we did so she ran ahead.  Cara and I had a really solid run.  I was so happy with my pace and my avg HR.  I was thrilled that I did not hit my max HR (145) until the very end.  My avg HR was 127 for the 5 miles (@10:28 pace)

Sunday – Based on last February’s training, the second long run day can be a crap shoot when it comes to my HR.  Some days it would cooperate and others not so much.  This was a good day!  I was able to run the entire run until 5.8 miles before my HR monitor registered about 145.  My pace was solid and my avg HR was 119.  119?!  I was stoked! 6 miles @10:43 pacesunday712

Total miles: 31.32

2015 Year to Date Miles: 769.59 on the way to 1500

Meals

We had to piece together some meals this week waiting for our Hello Fresh delivery on Wednesday.

This week’s meals:

  • Chicken Caesar Salads
  • An appetizer sampling on Thursday at the movies with Cara and Christine
  • Coconut Macademia Crusted Tilapia, forbidden rice and sauteed squash and red peppers from Hello Fresh.
  • Grilled cheeseburgers and garden saladhellofresh710

How did your week go? How are you handling the heat and humidity?

Are you making goals and looking back at your week too?  Head over to The Weekly Chase hosted by Molly and Mindy and see what other people are sharing about their weekly goals and accomplishments.

Go be awesome! 🙂

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Friday Five: Do What?!

Happy Friday!!  Hope everyone has had an awesome week and have a great weekend on tap!  It’s time for a Friday Five and this week’s topic is all about fitness trends that I’d never try.  Between Facebook, Twitter, and now Instagram, I am bombarded daily with fitness ideas and trends.  Some of them I think are cool and I would maybe try it if I learned more about it; others leaving me saying “do what?!”.fridayfivedowhat
Trend #1

I’m not sure if it’s a “fitness” trend, but it’s a trend that is blowing up my Instagram…wraps.  Tummy wraps of all kinds.  I see all of these side by side pictures talking about lost inches, less stretch marks, etc.  I’ve never known anyone to try them so I have no personal knowledge about them.  There is just something about them that screams if it is too good to be true, then it probably is.  I’ll stick with my running, Spanx and sucking in my gut.

Trend #2

Prancercise.  Not necessarily a trend as much as a movement that makes me shrug my shoulders and say “do what?” A cross between running, prancing, and dancing.  Cara and I had our own personal encounter with a pranceriser when she about took us out at the Richmond Marathon.  Cara almost took a hand to the face by the woman.  Who can dodge a prancersiser at mile 22?!Trend #3

It’s only a matter of time before this hits the US.  It’s called Seen on Screen and it’s happening in London.  The whole idea of the classes are using the dance moves from famous videos and you shake it like a superstar for fitness.  They showcase Beyonce, Britney Spears and other dancing divas’ videos and moves.  I love the idea behind this. What a fun idea for a girls fitness night out! The thing that is holding me back from actually doing it, I can’t dance well and I stink at following choreography.  I’m more of a free styler. 🙂

Trend #4

Aerial yoga…it scares me!  I think it looks absolutely beautiful and I don’t doubt that it wouldn’t give you an amazing workout, but I’m terrified of heights and that’s enough to keep me on the ground. Of all the trends, this would be the one I’d try first if I could just get over my fear. 

Trend #5

Orangetheory Fitness and other competitive style classes.  I’m all about giving every workout my best effort and I am competitive with myself, but I don’t like the “on blast” feeling of these type of classes.  The instructors are there to push you to move towards your max heart rate, even calling you out by name.  They also put all your stats on a board in the front of the class.  You are given a heart rate monitor and all of your workout info is out there for everyone to see.  I’m not one who gets motivation that way.  It would also be a tough class for any type of beginners.

**disclaimer: all info provided is based on research from company websites and fitness blogs. In keeping with the theme with trends I would not do, my opinion is based on that alone. I’ve not had actual experience with any of these trends personally. 

What trends will you never try or make you want to say “do what?!”  Have you tried any of these before?

For even more Friday fitness love hop over to:

Go be awesome! 🙂

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Weekly Fitness and Meal Plan

Happy Monday!! Hope that everyone is enjoying the last minutes of their long weekend.

This week is jam packed at work. End of year testing starts! It’s always makes for long days. My 8th grade students also have their Spanish I assessment this week. May is a super busy.

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Fitness

Monday – Meeting Christine and Cara to run 3.65 miles!! Christine has run every day for a year!!

Tuesday – Run 4 and dollar tacos after!

Wednesday – Speed work of some sort. We’ve been making it up as we go along.

Thursday – Run 4

Friday – 1 mile

Saturday – We will be in Williamsburg for the weekend. I’m planning on running 5 miles for the Virtual Badass Runner 5 miler

Sunday – 4-5 miles either in Williamsburg or when we get home.

Meal Plan

We have some delicious Hello Fresh meals. Our box arrived late Wednesday so we saved everything for this week.

  • Tarragon Chicken and Wheat Berry Salad
  • Cuban Style Picadillo
  • Roasted Veggie Quesadilla

Our newest box will show up Thursday due to Memorial Day.

What’s on your fitness and meal plan this week?  Anything exciting?

Check out other bloggers’ Fitness and Meal Plans every Sunday at Mommy Run Fast and Fitness, Health and Happiness.

Go be awesome! 🙂

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Weekly Rundown

This was one of those weeks where I am just smiling about how my training went!  Some great surprises this week and I got to head back to the gym!

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Monday – I finally got back to BodyPump!!  YAY!!  I met Christie and Julie for class.  I ran a mile earlier in the day knowing I wouldn’t have time before class.

Tuesday – Cara and I met to run but traffic was so bad so we ended up meeting a little bit later than we planned.  We realized once we got started that it was close to 6pm and that our friend, Kay’s beginning running group would be meeting at the local running shop.  Cara and I ran towards the shop hoping to catch up with them.  We made it all the way to the shop to be greeted by not only Kay, but Andrea and Christine!!  It was such an awesome surprise!  Cara, Christine and I ran 4.1 miles in honor of my birthday the next day.2015-03-24 19.27.17

Wednesday – My birthday!  I got in one mile in the morning knowing that we were going out to dinner later that night.  It was a great day!!

Thursday – A group of us met to run and to grab Mexican food after.  Kay and I hung together for a really solid 4.3 miler.  I felt really good running and we stuck right at my upcoming pacing pace, which made me happy.

Friday – 1 mile in the morning

Saturday – I met Katie and Cara last minute to run some early miles.  I was running the Hamilton Lakes 10K in the afternoon and thought I’d run 4 miles to just loosen up my legs a bit.  Katie had 10 miles to complete and Cara and I kept her company for 7.  I was really happy to meet up with them and I enjoyed the run!  The temperature though was not enjoyable.  We had dipped down into the low 30’s and a ridiculously cold wind.2015-03-28 10.20.08-2

At 2pm, I met Christine for the race.  We planned to stick together and I had planned secretly to see if we could get under an hour.  I’ll have a race recap soon!

Sunday – I met Christie and Amy at the gym to get some miles in and a circuit workout.  I started with 2 miles on the treadmill, then switched to the stepper to hang with the girls, but it felt awkward.  I have one leg just slightly longer than the other and it was jacking me up not being able to pick my feet up.  So I switched back to the treadmill.  After cardio, Christie set up a mini circuit that we completed 4 times through.  I ended up with 100 jump ropes, 100 jumping jacks, 60 kettle bell swings, 60 box “jumps” (I did a step version), and 125 crunches.  It was an awesome workout!  I loved it!

Weekly miles: 28.60

2015 miles to date: 349.82 on my way to 1500

Need some motivation?  Check out other #MotivateME Monday posts here.

How did your week go??  Did you have any surprises too?

Happy Week!

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Weekly Rundown

This was a training week for the books!  I ran 30+ miles and feel amazing!  Seriously loving this training.

weeklyrundownI had one of those weeks were I could seriously have run for miles every day.  I am looking forward to each run and I feel so good that some days I actually forget I ran and have to double check my running log to be sure.  I don’t feel exhausted after my long runs either.  I am loving this LHR training!

Monday and Wednesday were one mile days.  I did add a PopPilates workout (warm-up, MuffintopMassacre and 6 min abs) on Wednesday.  It was fun and a great way to get in a 30 min workout!

On Tuesday, I hit a BodyPump class and ran 3 miles (avg HR 140)

Thursday was a great day.  I ran 5 miles (avg HR 141) around my neighborhood and conquered the second to the last hill in my hood that I’ve been unable to run up the entire thing.  I was stoked!

Friday, one indoor mile

Huntersville Half Marathon was on Saturday.  Cara, Christine and I stuck to our plan and ran really well!  It was the first time running a half race using LHR (avg HR 141)

We all met on Sunday to run 6 miles.  (avg HR 129)

I stretched and rolled really well all week and didn’t have any real soreness or tightness.

How was your week?  Try anything new?  Run any races?

Happy Week!

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A Blogging Holiday – Weekly Plan and Rundown

Happy Monday!  I took a blogging holiday yesterday and enjoyed a fun filled day with the family.  Usually Sundays are my blogging days, but I was just enjoying the last day of the weekend!  Tapering has given me a lot of extra time to actually rest and enjoy a weekend VS worrying about getting a run in or being overly tired from high mileage runs.

Fitness and Meal Planweeklyfitnessbanner

So this week’s fitness and meal plan is set!  I have only one run on Wednesday of any sort of mileage, 4 miles with 3 at race pace.  Other than that, I’ll be running just a mile a day to keep my streak going!  Sunday is the big day!!  City of Oaks Marathon Ready!

Meals are a little all over the place.  We are cooking spaghetti and meatballs tonight but the rest of the week hasn’t been figured out just yet.  I am trying to eat what I crave in hopes that I pre-carb and protein what my body wants/needs.  We’ll see!

Weekly Rundown

Marathon Training: 17 weeks, 1 week to go!

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This week’s training runs when off super easy and well!  I had one last 5 mile tempo on Wednesday, which I ran conservatively quick, which worked out great!  I kept a good pace that felt like I was pushing, but could hold it just the same.  I think the cooler weather made a HUGE difference.   For Saturday’s long run, I kept it as close to race pace and paid attention to my HR at the same time.  We ran a few hilly routes and I was still within 10 seconds of my intended race pace, which is reassuring!  The full I’m running is a bit hilly and I hoped my pace wouldn’t suffer to bad if I stuck with my HR plan.  10269494_10152778381908334_6689620013579607298_n

Check out other bloggers’ Fitness and Meal Plans every Sunday at Mommy Run Fast and Fitness, Health and Happiness.

Happy Week!

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Fitness and Meal Plan

I’m looking forward to another week of tapering.  I really haven’t been getting too buggy yet, but I know the last week is usually the most difficult.  I’m super excited, only 3 weeks left til go time!weeklyfitnessbanner

FITNESS

Monday – 4 mile steady

Tuesday – 3 miles easy

Wednesday – 5 miles with 3 at tempo

Thursday – 3 miles easy

Friday – 1 mile

Saturday – 1 mile

Sunday – Myrtle Mini half marathon (training run)  Keeping it around 10:00-10:17 pace  I’m excited to run with my friend, Christine.

 

Meal Plan

I am really not motivated to figure out our meal plan this week.  I’m feeling a bit uninspired and nothing is really jumping out at me for meals.  I’m feeling a bit indifferent about meals and I’m hoping that I’ll amend this post maybe tonight.

Here’s a rough idea of our meals, but nothing is really definite.

Chicken Caesar Salads (it’s a staple!)

Pasta of some sort on Tuesday (carb loading)

Wednesday will probably be a “clean the fridge out” dinner

Thursday… hmm…

 

What do you do when you get in a meal rut?  How do you become inspired about dinners?

Check out other bloggers’ Fitness and Meal Plans every Sunday at Mommy Run Fast and Fitness, Health and Happiness.

Happy Week!

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Weekly Rundown – Marathon Week 14

Holy smokes!!  Typing week 14 just made my tummy flip and my hands sweat. I have just 4 weeks left of marathon training before the big day!  I’m excited, hopeful and prepared.  I’m looking forward to tapering and gaining back some of my energy.  The last few weeks reminded me of how much marathon training takes out of you.

Marathon Training:  14 down, 4 more to go!weeklyrundown

FITNESS

This week was a doozy of a week when it came to training.  Highest mileage of training and I had to juggle it all while Nick was out of town for work.  I got all my runs in and still had time in the evenings for Hayden and I to have some great evenings.  I am thankful to my parents and my sisters for entertaining her on Friday night and Saturday so that I could get my 20 miler in!

I ran a really smart 70 min progression, breaking it up into thirds (easy, steady, and tempo).  I got in just over 7 miles and I felt good and wasn’t completely done by the time I finished, which meant I had done it correctly.  I had easy runs planned the rest of the week.  I couldn’t get my staggered hills in but I got a 5 mile easy instead.  On Saturday morning, a few of us tackled our 20 miler.  We broke it up into 4 5 milers, doing an out and back of 2.5 miles from one central location.  It was the BEST decision we could have made.  We just couldn’t wrap our heads around doing our normal big loop all over the city.   I did a great job keeping my HR low around 140 til mile 13, upping it to 150 through 17 miles and letting it go to 165 until the end.  Miles 18 and 19 were my fastest miles!  YES!  Now to just rest up and start gaining back energy for my marathon.

 

MEAL PLANNING

Hayden and I had no meal plan all week.  We enjoyed going out to dinner every night or getting take out.  I’m ready to be back on a plan this week, but it was a nice treat just to have to keep up with cooking.  Time to reel it back in this week since we have a normal week ahead!  Check out my WIAW post this week for all of our yummy out to eat meals.

 

Happy Week!

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Fitness and Meal Plan- Fall is here!!

Fall made its way here overnight and we woke up to cool temperatures!  Finally.  Although it looks to warm up a bit by the end of the week, we are taking advantage of the day and making some cool weather grub today and this week!

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FITNESS

Monday – 5 mile steady

Tuesday – 3 miles easy

Wednesday – 8 miles with 7 at race pace

Thursday – 3 miles

Friday – 1 mile

Saturday – Pacing Cannonball Half Marathon + 2 miles

Sunday – 1 mile

 

MEAL PLANNING

Today is going to be our first crockpot soup of the season!  I’m so excited.  We are making one of our favorite recipes, Italian Ravioli Stew.  We use cheese-filled ravioli and add in crumbled Italian sausage.  We like it to be a little heartier and the added sausage makes it awesome.

This week is a pretty normal week (yay!!) so I’m planning on doing:

Chicken Caesar Salads for Monday

Avocado Bacon Tuna Melts for Tuesday

Nick will make a crockpot of chili for Wednesday

Thursday might be a leftover or a clean out the kitchen night due to me having a late day at school

What’s on your fitness plan for the week?  Any awesome recipes to share?

Check out other bloggers’ Fitness and Meal Plans every Sunday at Mommy Run Fast and Fitness, Health and Happiness.

Happy Week!

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