Do you travel a lot? We travel quite a bit, more so over the last few years. When I started to travel a bit more frequently, I noticed I would come home and begin to feel like crap. I mean, who has time for that? I have a job and other responsibilities. Over the years, I have tried different things, but these are the tips that have worked for me.
- About a week before I travel, I start adding Nuun Immunity and Hydration tablets to my water. I use one a day.
- Stay hydrated throughout your trip. I carry a water bottle with me everywhere. I either pre-order water to be delivered to the room or make sure to hit up a convenient store and stock up.
- Try to eat as healthy as I can. This is not to say I don’t splurge, but I try to keep at least two of my meals healthy and treat myself once day, rather than all day long.
- Keep up with my exercise routine. For us, runners, traveling to a new place to run is a highlight of the trip. I may not get to it every day, but I aim to exercise several times while on vacation. It makes me feel better and lets me justify some of the treats I may be experiencing.
- Get some sleep! This is the one I have the most challenging time with, but it is so important. If we keep up with our sleep, we will feel so much better upon returning to real life.
I hope this tips help. I am sure there many others out there and I would love to hear yours. Drop me a line in the comments and share what works best for you.
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I received such a great response to my post So You Want to be a Runner- 8 Tips for Beginners, I have decided to do a series of posts on the topic of running. Every few weeks or so, I will write about a topic related to my favorite sport. Today,
According to Women’s Running website
- 34 % feel afraid of running alone.
- 33 %say they will switch to indoor activities.
- 34 % of those take some added precautions such as a wearable safety item that contacts help when activated or deterrent, such as pepper spray.
- The number of pedestrians killed — 6,283, an increase of 3.4 percent from the previous year — was the highest such number since 1990.
I don’t know about you, but I have enough to worry about on a day to day basis. I want and should be able to lace up my running shoes and head out the door without worrying about a distracted driver hitting me or being assaulted. I refuse to cave into fear and not live my life, nor should you. Here are eight safety tips for runners(or walkers and cyclists for that matter).
Do not run in the dark.
If this is the only time your schedules permits, run with a friend. Use the buddy system and make sure you are wearing proper reflective gear .
Do not run with earbuds.
I need to be listening to something while running. I always have either a podcast or an audiobook on while out for my run. Instead of earbuds, I wear AfterShokz. AfterShokz are wireless bone conduction headphones that sit outside your ear. I can hear my podcast and everything that is going on around me. The sound quality is excellent, and they fit comfortably around my head.
Alter your routes.
Do not run the same route every day. I have 5-6 different routes I rotate throughout the month.
Do not post your route on social media.
Runners love to post their runs, whether it be on social media or onan app like Strava or RunKeeper. However, you don’t know who can see that route, so play it safe, don’t publish it. There are ways to leave it out of your post. Check your privacy features on your apps for more information.
Carry your phone.
Always have your phone on hand in case you need to call for help. Also, you can be found by the GPS on your phone, so god forbid you are hurt or taken, it may become a useful tool in finding you.
Carry identification.
Instead of carrying my license, I wear a Road ID band. It is a stretchy silicone bracelet that slides over your hand. It includes your personal information, your emergency contact information, and any medical issues you may have. I make sure to wear mine each time I go out for a run.
Carry pepper spray or mace.
Though not legal in all states, if it is, it is a good option. I carried it for some time, but after spraying a groundhog thinking he was an evil person lurking in the bushes, my husband bought me the Wearsafe Tag. The Wearsafe Tag is a modern-day panic button. You press a button, and it sends an alert to your emergency contacts. It includes your GPS coordinates and audio of what is happening around you. I love it.
Be seen.
There are many distracted drivers out there. People zone out when driving. It is vital that people see you. Wear reflective and bright clothing, run against traffic, obey all traffic laws, and run on sidewalks if all possible. Also, appear assertive. Look people in the eye when passing by — those who seem confident and assertive are less likely to be bothered.
I hope these tips are helpful and give you the tools you need to go out and exercise safely and in peace.
Be safe and happy Running!
A couple of weeks ago, we celebrated America’s birthday, our Independence Day. Seven years ago, July 4th was more than just America’s birthday; it became my personal Independence Day. You see, seven years ago, I started something that would significantly change my life. I became a runner.
For years, I had been envious of runners. Runners seem like happy people. I had attempted to run a few times and gave up after a week. Then I turned 40. I had some extra weight to lose, and I wanted to feel better about myself. Each year on July 3rd, my family and some friends head to Patriot Place in Foxboro, MA, for some 4th of July fireworks. Before the fireworks, Harvard Pilgrim, a health insurance company, puts on a 5K and a 10K race called Finish at the 50. Each route is different, but all runners finish up by entering Gilette Stadium ( home of the 6x Super Bowl champions, New England Patriots) and running down the field. It is a pretty neat race. As I sat and watched the runners come across the finish line, the pure joy I saw on their faces was inspiring. I wanted to experience that.
The question was, could I do this? I had tried running before and hated it. I was out of shape. I had my doubts. Then two people came to mind, my Dad and my friend Traci. You see, in 2009, my Dad was diagnosed with lung cancer. He was 57 years old and found himself having surgery to remove half his lung. Thankfully, the cancer was caught early on, and he received a second chance at life. As part of his recovery, he started walking 7 miles a day. 7 miles! The last time he had exercised that much was when he was in the Marine Corp. If he could get out there each day, I could give this running thing a try. My friend and co-worker, Traci also inspired me. In the same year, Traci was diagnosed with stage 3 ovarian cancer. Despite fighting that horrible disease, Traci still kept on running each day at lunch and rode her bike in the Pan-Mass Challenge, twice, while undergoing cancer treatments. Unfortunately, Traci lost her battle with cancer in Sept. 2011. Little did I know she would leave an everlasting impression on me. That night, I made a promise to myself that I could give this running thing another try.
I got up the next morning, laced up a pair of shoes and out the door I went. I did not have a training plan (not such a smart idea), I did not have the right shoes (I learned very quickly why I needed them), and I ran. It was the 4th of July and hot as hell. I wanted to stop. I had all these negative thoughts flooding my brain. You are too old; you are too fat, you have no business doing this. As these thoughts ran through my head, a beautiful orange and black butterfly fluttered by me. You see, butterflies are the symbol for ovarian cancer. Butterflies represent those that we have lost. Traci had made us all butterflies for our office name plaques. She had a tattoo (a fake one) on her bald head. Butterflies were her favorite. Traci was with me on this run. She was there encouraging me and cheering me on. I finished up, clocking just over 3 miles. On that hot July 4th, I had become a runner.
Now seven years later, I have done numerous 5 and 10ks, over a dozen half-marathons, multiple challenges and completed my 1st marathon. If you had asked me seven years ago if that was what I would be doing, I would have said you were nuts.
Marathon medal 
My 1st marathon
Running has transformed me from the inside out. Running has taught me so many things. These are just a few that come to mind.
- The importance of setting goals.
- How powerful it is to achieve these goals.
- How to overcome obstacles.
- It has taught me patience.
- To believe in me.
- To never give up.
- Hard work will be rewarded.
- Pushing beyond my comfort zone is necessary to grow.
Running is my therapy, my outlet, my escape. When my Mom was given the devastating diagnosis of stage 4 breast cancer and laid dying, I ran to cope. I used that time to cry my eyes out. I could fall apart without my children watching. When I have a terrible day, the first thing I want to do is lace up my shoes and hit the pavement. Running has changed me for the better. God willing, I will continue running well into my senior years.
This post may contain affiliate links and I may earn compensation when you click on the links at no additional cost to you.
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.
We are a little more than a week away from May 1st. The unofficial kick off to summer, Memorial Day weekend is six weeks away. My birthday is five weeks away, but I digress! Are you where you want to be in your health and fitness goals? I know I am NOT and starting today, that is going to change.
First, I want to make it clear, I am talking more than just weight loss. I am talking about going into the summer feeling our best, physically and mentally. This means fueling our bodies with the proper food, moving our bodies daily, taking time for self-care, sleep, and surrounding ourselves with positive, uplifting people.
At the beginning of the year, I committed to all of the above. Except for running, I have not kept up with the rest, and I can feel it. I have let my strength training slide, my eating habits have been less than stellar, and I lack sleep. I am not feeling comfortable in my own skin. I do not want to head into summer feeling this way. With my training season in full swing, I need to implement some changes. I am putting this out in the universe for two reasons, one to keep me accountable and two, to see if I can entice you to join me!
In looking over the last couple of months, I have concluded there are two reasons I have let my health and fitness goals slide, discipline and not being an active participant in my online accountability group. Accountability groups are key. Here are five reasons why accountability groups work.
- The group is always available. The group is right there, on Facebook, just a click away. If you have a question, facing a struggle, or just want to clelebrate a milestone, simply clikc on the group and tell them about it. Chances are, there is someone on the other end of their phone waiting to respond.
- Third Party accountability. It is a LOT harder NOT to follow through with your goals after you have declared them in a group.
- Learn from each other. Each of us bring something new to the group. As we share share our tips on nutrition and fitness, we learn and grow in our journey to come healthy.
- Positivity. There is no room for drama in these groups. We spend time building each other up, not tearing each other down. Need I say more?
- Like minded women working toward similar goals tend to shine. I have seen it over and over again.
As you can see, there are some great benefits to belonging to an accountability group. It is time I stop the talk and walk the walk. I have been just going through the motions, and that needs to stop. I learned a long time ago, I can’t, nor do I want to do this alone. On April 29th, I am starting up an accountability group on Facebook. It is a free, private, judgment-free group. We will share our goals, struggles, our daily food and fitness logs, exchange recipes and more. The goal is to be an active participant in the group; however, if you are not entirely ready to commit, you can be added and check it out. With summer coming, I want to be as healthy, mentally and physically as I can be. I would love for you to join me. Comment below or send me a message at lifeatmyownpace@yahoo.com. Let’s do this together!
The last two weeks have been hard. Hard in the sense, I can’t get my act together when it comes to healthy, clean eating. I was doing great, down 7lbs and boom, something happened and it has been downhill since then. Well, I have to stop. I need to get back to my good, healthy habits. Not only does it help me lose weight, but more importantly, it makes me feel amazing. I have so much more energy. My running is better. I feel more confident in my clothes and myself. So, I sat down and sketched out what I need to do to reach this goal. I am going to Disney this weekend, and I would by lying if I said I was not allowing myself treats. I make this a lifestyle and not a diet. It needs to fit into my life. With that being, I still like to eat clean 85-90% of the time. In order for me to do that, I HAVE to meal prep. This is a non negotiable. If I don’t meal prep, then what has been happening the last two weeks, will continue to happen. So, off to the grocery store I went and stocked up on some things.
Now, you are probably thinking, I don’t have hours to spend in my kitchen, on a Sunday, prepping all my meals for the week. Well, neither do I, nor do I want to. I have plenty of other things I want to be doing, so here are my hacks to meal prep
- Cook batches of food, like chicken, turkey, pork or lean beef to have during the week as your protein. For example, I cooked a turkey breast in my crock pot for dinner this weekend. There was enough leftover for two meals. This, along with a bagged salad, will be my lunch for the next two days. This week, I plan on making a pork tenderloin in the crockpot. Leftovers will be used for lunch and probably one dinner. The same thing can be done with veggies or a carbohydrate. I will make a batch of butternut squash, roasted broccoli and roasted brussel spouts to have with the pork. Again, there is enough for 2-3 meals.
2. Buy your veggies and fruit already cut up and ready to go. Yes, it is more expensive, but time is money. These make great grab and go snacks. Throw in some dip or hummus and there you have a healthy snack.
3. Have the same breakfast during the week. This way you are only prepping one thing and it is ready to go. I have 2 go-to breakfast ideas I use through the month. My first is non fat Greek yogurt, with a tablespoon of chocolate hummus and a tablespoon of granola. Quick and easy to pack in my lunch bag. My second favorite requires a bit more work. I make egg cups on the weekend and portion them out for each day I will be eating them. I usually eat them for 4 days and then have yogurt on the 5th day during the week. I freeze the remaining egg cups and use within the next couple of weeks.
4. Have other convenient, yet healthy things that don’t take any time at all to cook. For example, frozen turkey burgers, chicken apple sausage, rotisserie chicken, hard boiled eggs, etc. These make great, quick meals. Add a side of frozen veggies and you are good to go.
5. If you eat out during the week, even the healthy options tend to be HUGE. Immediately ask that half of the meal be wrapped up and put in a box. Viola! You now have two meals.
6. Have meals you like and keep them in your rotation. Then it becomes second nature when planning your week ahead.
If addition to these 6 hacks, I thought I would share what my meal planning looked like for this week. This will help give you an idea on how simple, yet effective it can be.
Breakfast- Monday-Thursday: Non Fat Greek Yogurt with hummus and granola.
Lunch- Monday-Wednesday (Leave for Florida Thursday afternoon) Monday & Tuesday will be left over turkey with a bagged salad, Wednesday: left over pork tenderloin with left over veggies and whole wheat couscous.
Dinner- Monday- Flank steak and roasted broccoli. Tuesday- Pork tenderloin and roasted squash. Wednesday- Turkey burger on the grill with brussel sprouts.
I hope these hacks are helpful. I know I need all the help I can get when trying to get back on track. I have a big goal I am trying to reach in terms of my health and fitness and would love for you all to help keep me accountable.
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!
What do you think when you hear the word “diet”? I can tell you what I think. I think of deprivation, temporary solution, not sustainable. Diets do not work because it usually involves in depriving ourselves of food, for a certain about of time, and as soon as the weight is gone, we go back to our old ways. What happens when we do that? The weight comes back! So what if, instead of going on a diet, you make it a lifestyle? By making it a lifestyle, you are implementing behaviors that you can stick to. Here are six tips to help you do that
- First, we are more than a number on the scale. The scale is a tool that we use, with all our other tools, to see progress. How about instead of being a slave to the scale, you go by how your clothes fit? Take your measurements and redo them once a month, every six weeks, or after you complete a workout program. Finally, take progress photos. Once a month I put on the same workout clothes and take a series of photos. I compare each month and see how I am doing. This right here tells me more than a number on the scale.
- Exercise regularly. It is true, you can’t outrun the fork, however exercise is so important. Exercise increases our energy levels. It helps reduce risk of chronic diseases. It aids in weight loss. Those who exercise, sleep better and have an easier time relaxing. It helps with brain health and memory. It makes us feel like a badass ;). Another important point about exercise, find something that you like and will stick to. If you hate running, do not commit to running 4 times a week. For example, I hate cardio, but LOVE to run. My workout routines involve strength training for the most part and my weekly miles. I am not going to stick to a routine that is all cardio.
- Eat healthy, whole foods that nourish your body. Food is your body’s fuel. It is not going to run properly if you feed it crap.
- Everything in moderation. No food or food group should totally be cut out of your life. Instead of simple carbohydrates, chose complex carbohydrates. This includes high fiber, whole grain breads, pasta, oatmeal, brown rice and sweet potato. Also, when you do have a treat, like Mom’s chocolate chip cookies (I make the best!), don’t feel guilty. Having a couple of cookies is not going to derail you. If you are eating clean 80-90% of the time, you can indulge and enjoy a treat. Notice I use the word treat and not cheat. Remember, this is not a diet. Cheats only happen on a diet.
- Drink half your body weight in water. For example, if you weigh 150lbs, you should be drinking 75 ounces of water a day. If you exercise, that number should be higher. By the time we start to feel thirsty, our bodies are already dehydrated. Water will help keep you full, clear up your skin and keep your body working properly.
- Learn to listen to your body. A good example of this. Every day at 3:00pm I need a snack. Or I think I need a snack. Sometimes, it is true, I am hungry and my body is sending me signals to feed it. However, there are other days this is simply not the case, yet I go to reach for something out of habit. I am putting something in my body unnecessarily. My being in tune with myself, I can stop the unnecessary snacking.
I hope you found this to be helpful. If you are looking for some help or support implementing these changes, I run a free Facebook group. It is a place where we lift each other up, cheer each other on and share ideas. Drop me a note, I would be happy to add you.
A few weeks ago, I introduced you to my BFF for the next six weeks. Remember this guy?
Well he and I have had our moments. He, along with my trainer, have pushed me way out of my comfort zone. First, learning how to workout with the step was a challenge. I am not the most coordinated person. Second, it may be only 20 mins, but I am moving for the full 20 mins at a crazy pace. At the beginning, I had a hard time keeping up. Even now, three weeks later, I still will rewind and see what the heck is going on. I am not ashamed to admit that sometimes, I fall to the floor and cry. Why do I do it then, some may ask? Well, I am not a quitter. There are always going to be things in life that are hard or impossible at the moment. However, I put my big girl pants on, straighten the crown and jump back in. The mental changes that occur with finishing a program, running a hard race, etc. are just as, or sometimes, even more important that the physical ones.
Since starting this program, my core has gotten stronger, as have my shoulders. I am modifying less and most of the time, I do not dread the 20 mins. Lets face it, unless it is running, cardio and I will never love each other. We have a mutual respect for each other, but that is all. LOL! As for any physical changes that one can see, I have lost 4lbs and 1 inch off my waist. I will take it!
I am excited to finish up the next three weeks and see my overall results. If you are looking for a great workout, only 20 mins a day, 6 days a week, send me a message. This may just be the program for you.
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.
