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This week I kicked off a new training plan. I have been running for almost 7 years and it was time to try something new. I listen to Another Mother Runner, a great podcast about running. AMR designed several different training plans for purchase. Each plan includes expert, accessible coaching and fantastic support. I had heard several other runners speak highly of their heart rate training plans and decided to give it a try. My goals are to improve my overall running and fitness. In doing so, my hope is to achieve some PRs (personal records).
Heart Rate Training (“HRT”) is keeping your heart-rate, the number of times your heart beats in a minute, within a set range. The harder one works out, the higher the heart rate. The idea behind HRT is to train your aerobic system without putting stress on the rest of the body and risking injury.
How to calculate heart rate.
There are a few different ways to calculate your maximum heart rate (“MHR”). All of these require the use of a heart rate monitor. There are fitness trackers, like the FitBit Versa and the Garmin Forerunner 235 running watch, that have built-in monitors. However, a heart rate monitor with a chest strap is the most accurate. I use the Garmin Dual Heart Rate Monitor. The experts recommend that you run all out for about 15-20 mins, at race pace, and by the end, this will be your estimated MHR. Once you have this number, you multiply it by a percentage. For example, to find Zone 1 or Recovery Mode, multiply your MHR by 60%. Any number under 60% would be Zone 1. Zone 2 would be 60-70% of your MHR, Zone 3 70%-80% of your MHR, Zone 4 is 80%-90% of your MHR, and anything over 90% is in Zone 5. With HRT, Zone 2 is where you should be spending the majority of your training. Zone 3 is for tempo runs, where you are teaching your body to run for more extended periods. Zone 4 would be a 5k or 10K race pace.
Benefits of HRT
Besides keeping injuries at bay HRT helps improve one’s overall health and fitness. It teaches how to be in tune with our bodies and improve our cardiovascular health. By recovering properly with easy runs, it keeps the legs fresh and allows for the body to really push itself when it matters, like on race day.
I am excited to embark on this journey and will be writing about my progress along the way. Follow along and decide if HRT is for you.
This post may contain affiliate links and I may earn compensation when you click on the links at no additional cost to you.
It is that time again. I promise you, this week’s love of the week is not a hair product. Though, it does go around your head.
I don’t know about you, but I when I run, clean the house, or want to drown out my kids (only kidding!), I want to grab a pair of earbuds and listen to some music, a podcast or an audiobook. However, earbuds drive me crazy. After a while, they become very uncomfortable. As I sweat, they fall out of my ears and I have to keep readjusting them. I can’t hear anything else around me. This is a concern of mine when out running. I want and need to be aware of my surroundings. The solution?? AfterShokz !
AfterShokz are bone conduction headphones. Sound is vibrations. The vibrations travel through the air to our eardrums. With a bone conduction headphones, the sound is vibrating against the cheekbone, sending the vibrations to the inner ear, bypassing the ear canal. As you can see from the photo, the transducers sit against the cheekbones outside the ear canal. There is nothing blocking the ear canal, causing discomfort. Again, with nothing blocking the ear canal, one can still hear everything around them. I am very aware of when a car pulls up, someone is walking behind me, etc.
There a few different models. I own the Trek Air. I had the Trek Titanium, but stepped on them and they snapped. I went with the Trek Air because they are smaller. I also wanted a fun color and loved this color red.
The headphones are wireless, light, have a 6-hour battery life and are sweatproof. I have worn them in the rain, though please do not submerge in water or leave out in bad weather. I have worn them in the gym and even with all the noise there, could hear perfectly fine. I have even taken a phone call or two on them. Often times, I have come home from a run and forget I had them on long after I have turned them off, they are that comfortable.
If you are ever in the market for a pair of headphones, I highly recommend AfterShokz. I will never go back to earbuds again!
Shop Aftershokz Headphones Today!
Shop The Trekz Air Tech Bundle at Aftershokz.com!
Shop The Trekz Titanium Adventure Bundle at Aftershokz.com!
So, you want to be a runner? Almost seven years ago I had this same thought. My family and I were at Gillette Stadium getting ready to watch some 4th of July fireworks. We arrived early to secure a prime spot for watching the show. As we were sitting around waiting, I noticed runners were running through the stadium. Every July 3rd, a local health insurance company sponsored a 5 and 10k race. It was at that moment; I knew I wanted to become a runner. The next day, in 100-degree heat, I started my journey. Was it easy? No! Did I make mistakes? Yes! I made them all. I never took the time to seek out advice. I just grabbed a pair of sneakers (ones that did not fit well) and ran. So that your journey may be a bit more painless, I am offering 8 tips to get you started.
- Invest in the right tools. This includes the proper running shoes, running bra and socks. I recommend taking a trip to your local running store. They will properly fit you based on your gait. They will watch you walk either on a treadmill or out in front of the store to analyze your gait. I cannot stress enough how important it is to have properly fitted shoes. Since it is such an individual decision based on your own body, I really can’t recommend any particular brand. I can say, I wear Brooks and love them. Just as important, running socks. I swear by Balega running socks. These are the most comfortable socks. I never get blisters and are just as comfortable at the end of my run, as they are at the beginning of my run. Lastly, a good running bra. Again, I highly recommend going to a local running store and getting fitted. Brooks makes my favorite bra.
- Invest in an app. There are several apps on the market for runners. Many of them are free, and most can be upgraded for a price. Couch to 5K is very popular. RunKeeper is another good one. You can set the apps so that you are running for so many minutes and walking for so many minutes. RunKeeper has plenty of programs for beginners. I wish I had done this. I started training too fast and too far. My first run was 3 miles. Much too far for my first time out.
- Track every run so you may track your progress. Again, I recommend either RunKeeper or Strava.
- Pace yourself. Slow down and run at a pace you are comfortable running. The risk of injury is high if you go out too hard and too fast. Over time, you will get stronger and faster.
- Hydrate, hydrate, hydrate.
- Add some simple strength training moves. This helps prevent injury. I strength train 3 three times a week. If you are not sure what to do, drop me a note, I would be happy to make some suggestions.
- Rest days are important. Rest days are part of your training and should not be ignored.
- Sign up for a local 5k. This will give you the motivation and incentive to keep on training.
I hope you find these tips helpful. Running is such a joy for me, and I would love it if more people could experience that joy.
A little bit more about my running journey: I started running almost seven years ago, at the age of 40. I began to lose a few pounds, but it quickly became something more. I love talking to new runners and helping them start their journey. If you are looking for support, advice or just some motivation, feel free to reach out.
Today, I head down to Disney to participate in Disney’s Star Wars Race Weekend. However, before I have another trip to write about, I wanted to do a write up on our 10 day trip we took back in February. Despite being there many times, there were a few firsts and overall it was a different experience than our previous trips.
Our winter break happens to coincide with Disney’s Princess Race Weekend. I figured since I was running, why not make it a family vacation. Unfortunately, Bill could not join us, so it became a Mom and son’s trip, and we had the best time. There was little fighting between the boys. They went with the flow and did not complain about the go, go, go pace I have while at the parks. This was more likely due to how I approached this trip. I scheduled some downtime, which is NOT something I tend to do. However, it worked to my advantage, and we honestly had the best time. Now, I am not going to do a day by day breakdown for you. This is going to be a high-level report of some of the highlights and the new things we tried over the ten days. Are you ready?
The first thing that was new and different for us, was a split stay. We spent half the week at the Polynesian and half the week at the Beach Club. We stayed in the DVC section of each of the resorts. Both are amazing resorts and have their advantages. I love the feel and smells of the Polynesian. I love how it is a monorail resort and its close proximity to the Magic Kingdom. I love how the rooms have the split bathrooms. One is rather large with a toilet, sink and bath. The other has an awesome spa-like shower, sink, and vanity. The room also sleeps 5, which is very nice. We have stayed at the Poly many times and is usually our go-to resort. On Wednesday of that week, we headed over to the Beach Club. I loved the proximity to Epcot and Hollywood Studios. The room also sleeps 5, but we did miss having the two bathrooms. The pool was amazing. Of course we love Beaches and Cream and the boys had to try the cupcake milkshakes. If I had to pick one, I am still thinking the Polynesian. Nothing beats the view of the castle!
This trip, I wanted to try some new experiences or revisit a couple of old ones that were a hit or may have changed. We attended two dessert parties, Early Morning Magic at Toy Story Land over at Hollywood Studios and Disney After Hours at the Animal Kingdom. Each event had an additional cost on top of park admission, but I wanted this to be a special trip and in my opinion, each event, but one, was worth the extra money.
The first event was the Happily Ever After Dessert Party at the Magic Kingdom. The party is held at the Tomorrowland Terrace. The cost is $69.00 per adult and $41.00 per child. The price includes all you can eat desserts (we skipped dinner that day), juices, water, soda, coffee, tea, and hot chocolate.
There were trays of desserts like the ones above. They also had some hummus, cheese, and crackers. They had cookies, brownies, ice cream and make your own s’mores. If you love sweets, this is the place for you After you are done eating, you may, at your leisure, ask to be escorted down to the viewing area. We had seats in the hub area of Magic Kingdom. The viewing area for Happily Ever After is why I spent the money on this event. There is no fighting for a spot. One does not need to arrive 2 hours ahead of time for a good view. The spot is amazing and with a view like this, why not??
We also happen to do the Star Wars Galactic Spectacular Dessert Party at Hollywood Studios. We had attended this back in 2017, but it loved it so much, we had to do it again. I am glad we did. They made some changes to improve the event when I didn’t think the improvements were needed.
The party takes place inside Star Wars Launch Bay. At check-in, you receive a lanyard. The lanyard admits you and your party into the roped off area inside. Once inside, you are assigned to a table. The tables have numbers and under that number is an invitation. Okay, not so much an invitation, more like a demand. 😉
For those of you not familiar with the Stars Wars movies, the Commander would be Kylo Ren. He is a bit intimidating in the movie and here at Disney!
Storm Troopers roam about and interact with the crowd.
The Star Wars Galactic Spectacular Dessert Party includes something that the Magic Kingdom one does not, alcohol. For the price one pays to attend these events, after a long day in the parks, alcohol may be a must for some. Speaking of price, I believe this was the same price as the one in MK. Unfortunately, I did not partake in an adult beverage, as I was running the next day. However, I recall from 2017, and it was delicious. It is the same layout as the one at the Magic Kingdom. There are plenty of desserts, cheese, crackers, hummus, ice cream, and more. The party included soft drinks, coffee, tea, and alcohol. I found this party included a bit more, and the choices were better.
In addition to meeting Kylo and eating to our heart’s content, we were free to explore Launch Bay and see props and memorabilia from all the movies. At around 7:45 pm, we were escorted outside to our reserved seating to watch the show. As we were leaving, we were given a plastic mug, in the shape of Darth Vader’s head. The reserved seating area was fantastic. It had changed from 2017, and it is a much better view. I highly recommend this party, even if you are not a Star Wars fan.
Another first, Early Morning Magic at Toy Story Land. I knew there was no way my children would wait for 2,3 or 4 hours for Slinky Dog. I had heard the Early Morning Magic was fantastic. It includes a hot and cold breakfast and an hour and a half in Toy Story Land with access to all the rides. It was worth every penny. We rode Slinky Dog, Alien Swirling Saucers and Toy Story Mania many times. We also had our photo taken with Woody and Jessie. Around this time, the park had opened for the general public and crowds descended upon us. All I can say, purchase the Early Morning Magic, stat!!! The price for this event is $79.00 for adults and $69.00 for kids.
We did one other special event and that is Disney’s After Hours at the Animal Kingdom. The cost of this event is steep, $125.00 each. The event is from 8:00-11:00 pm certain nights of the week. Both rides in Pandora are open, Dinosaur, Everest, two showings of Rivers of Light and the Tree of Life Awakenings. There are snacks served around the park. The rest of the park is closed. This is a bit of a disappointment, but we knew that going in. The boys mainly wanted to go for access to Flight of Passage. We were able to walk right on that ride several times, as well as all of the other rides. However, we were only there for about an hour, when my youngest started to feel ill. It had been a long, hot day and he was done. Overall, the event was okay. I probably would not do it again due to the lack of areas in the park being open. Next trip, we do plan on doing the after hours at the Magic Kingdom. There is simply more to do.
During the ten-day trip, we had a couple of new character meet and greets. First, we met up with Cinderella’s wicked stepsisters over at the Magic Kingdom. This was by far, our best character experience. They spent at least 5-7 mins with the boys. They even set a wedding date!
Over at the Animal Kingdom, we met Scrooge McDuck. It was a great new photo op.
Though we did not get our photo with her, we did see the famous Kevin, from the movie Up. She was roaming around the Animal Kingdom most of the day.
The one we were most surprised to see was the Evil Queen. She rarely makes an appearance. However, a source close to the Queen said when they are new to the role, they go out and about to meet people. A practice run more or less. I was thrilled to meet her.
We also attended the Festival of the Arts over at Epcot. This is a fairly new festival to Epcot and we enjoyed what we saw. There was entertainment, such as the Disney Broadway Concert Series, seminars and demonstrations and 13 food studios with lots of delicious treats such as this Mac & Cheese Lobster in a cone. It is like a mini Food and Wine.
What I loved best about the festival, all the different photo ops. I know there was so much more to do and see, but I had teenage boys with me. Seminars and demonstrations, are not their thing. However, they were good sports and took some photos with me.
I am looking forward to experiencing it again next year.
Though, we had done this next experience before, it had been a while. On Sunday, we spent all day and night at the Magic Kingdom. It was very crowded and we had some time to kill while waiting for our Fast Passes. After riding Pirates of the Caribbean, I was looking around and thought, hey it has been a while since we were on Tom Sawyer’s Island. The kids and I jumped on the raft and headed over.
The island is on the banks of the River of America in the middle of Frontierland. It has some great views of the Haunted Mansion and Thunder Mountain. It is a self-guided tour, with maps, signs, bridges, caves, mills and more. It is inspired by the writings of Mark Twain. It has been years since we checked it out. At first, the kids were not too keen on doing it. However, once we started exploring, they had a blast.
Finally, the last ‘first” we experienced on this trip, was Nicholas’s 1st runDisney race. He and I ran the 5K together. I will never forget the look of joy as he crossed over the finish line!
There is so much more I could write about this trip. However, I am going to leave it here. There are many more Disney trips on the horizon for us. Be sure to check back to look for my review of the Flower and Garden Festival and the Star Wars Races. Both of these are new experiences to me. What I love most about Disney, no matter how many times we have gone, there is always something new to see and do.
Until next time, lots of faith, trust and pixie dust!
Not every week, but a couple times a month, I will share with you a tip related to productivity, goals, health & fitness, travel or just life in general. We could all use more tips in our life. Today’s tip has to do with working out and scheduling in that time. I am going to share what works for me.
I am a pen to paper girl. I am not a fan of electronic calendars, scheduling apps, etc . There is nothing wrong with them, it is just not my thing. However, this tip can be incorporated into your life, whether you are put it on paper or in your phone. I am often asked how I find the time to workout. I am a full time attorney, raising two busy teenage boys, with a husband, a dog and two cats. I also run this blog as a side hustle and do online health and fitness coaching. I have a full plate. Which is why it is so important for me to schedule my workouts, like I would any other appointment. I don’t just schedule them a week in advance, I schedule them a month out. Take a look.
As you can see above, I schedule out each of my cross-training days and each of my run days. I do take into account everything else on the calendar, but didn’t want to publish my every move, so left it off for today’s purpose. As you can see, I even schedule in my rest days. You will notice, there is not a time associated with each workout. That gets put down on the daily page in my planner. For example, April 2nd is a lifting day. On the page for April 2nd, I will put next to 5:00am- Liift4. Again, you make it like any other appointment on your calendar. By doing so, you are making it a priority and more likely that not, you will not cancel on yourself. Makes sense? So there you go.. your first Tip Thursday. I hope it helps!
Before we dive into today’s post, I wanted to let you now I have been featured at https://planningaway.com/ go check it out.
I listen to a really cool podcast called “Best of Both Worlds”. It is hosted by two working moms, Laura Vanderkam and Sarah Hart Unger. Laura is an author and time management expert. Sarah is a physician and blogger. The podcast talks about balancing work and family. Each week they bring a new subject to discuss, along with a segment called Love of the Week. They, along with their guest, discuss something they are loving at the moment. It is actually my favorite part of the podcast. I love it so much, I thought I would incorporate it into this blog.
I love receiving packages in the mail, but I really love runner’s swag! I invested in a new training plan for my fall races. I listen to another podcast, Another Mother Runner. AMR offers a variety of training plans and I am always looking for a way to improve my running. I chose their heart rate training plan. My actually training starts in May, so be sure to check back as I will be posting about my journey. In any event, for purchasing one of their plans, I was sent some runner’s swag. It is filled with lots of goodies, including some of my favorites.
The package includes some fuel (can’t wait to try the waffle), my favorite brand of socks, Balega, some laundry detergent, another favorite of mine, NUUN and a cute bumper sticker. It is so much fun to receive things like this in the mail. You also have to appreciate companies and/or organizations that do this. A big shout out to Another Mother Runner.
How about you? Have you received anything fun in the mail lately? Just so you know, once I reach 100 subscribers I will be doing my own giveaway. So make sure you subscribe and have all your friends subscribe as well.
Two weeks ago, the boys and I went down to Disney for a 10 day vacation and so that I could run the 5k, 10k, and half marathon for the Princess half marathon weekend. This year, my youngest, decided he was going to run the 5k with me
For those of you that don’t know, Disney races start early, around 5:30am. Disney recommends you be on the bus no later than 4:00am. Nicholas and I were up at 2:30. He was less than thrilled. The race took us around Epcot. It was a nice course with some characters. He did not want to stop, so we decided to just get wear the medals in the parks and get pictures. I knew I would have plenty of opportunity to do so in my other races. Here are a few shots of the race and one of the Expo.
I am so proud of him and could not have asked for a better running buddy. Maybe someday he will develop a love for running like his Mama.
Seven weeks ago I introduced you to this guy.
On January 14th, I started the program, Transform 20. It was 20 minutes of intense exercise, 6 days a week. It was tough. It pushed me past my limits. I was sore most days. It made running a bit difficult at the beginning. However, all that hard work has paid off.
I am down 3lbs, AND 10.5 inches. I lost 2 inches around the bust, 1 inch on each arm, 1/2 inch off the waist and 3 inches off of each leg! I did this by showing up each day, eating 80/20 and plugging into my accountability group. Tomorrow the journey continues, as I continue to train for races and keep up my strength training. I am reigning in the nutrition just a little bit more, as in a month I will be back in Disney. 😉 Never doubt yourself. Put your blinders on and just get to work. You can do it! My inbox is always open if you are looking for that accountability partner. You just have to take the first step!
Oh and that running.. just this past week, my running has become stronger and faster!
Today I had my last long run before Princess weekend. The boys and I are headed down to Disney World in a week and half. We plan on having some fun and then Mama is going to run the 5k, 10k and half marathon. The end of my training plan called for 12.5 miles, but I figured why not 13.1. I know many of you are out doing some long runs for your spring races. I am always interested in hearing what others take on their long runs, how they fuel and how they recover. I thought I would share what is currently working for me.
First things first, I always run with my Garmin watch. I do have a FitBit I wear everyday, but my Garmin is mere accurate and does a bit more than my FitBit when it comes to running. Second, I need go be listening to either a podcast or a book while running. I use Aftershokz headphones. These are bone conduction headphones. They sit outside of your ears. I am aware of heat is boing on around me at all times and can still her my podcast or book perfectly fine. I also wear them grocery shopping and cleaning the house. The final gadget I carry around with me, is this cool device my husband bought me called Wearsafe. As the website states “It is s modern-day mobil panic button designed to get you the help right away.” If you are out and about and get into some trouble, you press the button and I sends an alert to all your emergency contacts. The alert includes your GPS location and audio of what is happening around you. I find it to be pretty cool and a lot better than carrying around pepper spray. Too many wild animals were being sprayed.😂 So that is it for gear.
As for fuel, before I head out the door, I put a pack of Energize into my water and drink it up. This is my pre-workout drink. It increases my energy, improves m performance, increase muscle power and delays muscle fatigue. Then during my long run,  every 4 miles I take 2 salt tablets and a couple of Honey Stingers. In the dead of the winter, have been known to bring candy cane Hershey kisses with me. I also carry a handheld water bottle with some Nuun. I make sure I run past somewhere to refill the bottle. When I get home from my run, I make sure to get some protein I my body and usually do that by drinking my Shakeology. Not only does it have a nice amount of protein, it is filled with lots of super foods and  the only thing that keeps the post run headache away. So there you have it, my must haves during a long run. Tell me, what are your must haves when you are out there putting in the miles?
Happy February! So… how did month 1 of 2019 go? Was it a productive month? Did you get half way through it and realize you have accomplished next to nothing on your list. Even if that is the case, it is okay! Each new month gives us a chance to start over. I have to admit, I did not get everything on my list done. If you recall, last month to keep myself accountable, I shared my goals for January. At the end of the month or the beginning or each new month, I review my goals, check off what I accomplished, move what needs to go on next month’s list or just remove it completely because it no longer is needed or serves me. Let’s see how I did.
My 3 big goals for January -lose 5lbs -launch blog- and clean bedroom closets. Well, I lost 4lbs and a rather happy with that. I got all 3 bedroom closets cleaned and organized. The one thing I did not do, but almost there, was to launch my blog. Yes, as you read this, I have been writing for a few months so you all would have some content to read. The launching of a blog is not as easy as one would think. So this goal has been moved to February and fingers crossed it will happen. The other goals on my list:
- Read 1 personal development book ☑ I read “The Rise” by Danette May
- Start my European vacation scrapbook ☑
- Run a race ☑ Chilly Willy 10k
- Run 50 miles ☑ 57.6
- Start Transform 20 ☑
- Stick to my cleaning eating plan ☑
- Buy new bedding ☑
- Pay of Nicholas’s cell phone ☑
- Add to savings ☑
Overall, January was a productive month. This blog not going live, bothers me a little, but here is to getting it done in February. Speaking of February, here are my goals.
- Launch blog
- Finish Transform 20
- Set up my next online health and fitness group
- Read one personal development book and one book for pleasure
- Have a stress free trip to Disney with the boys
- Run 65 miles
- Organize kitchen cabinets
- Save additional money on top of what already goes into savings.
I would love to her your goals for the month and how you did in January. Drop me a note and let me know.
