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Whether we like it or not, winter is upon us. Two weekends ago, it was 70 degrees in Massachusetts, but then the following weekend, we received a couple of inches of snow. Mother Nature reminded us that if we plan on taking our running or walking outdoors this winter, we need to be prepared.
Don’t think you can run or walk outside in the cold? Think again. With the proper attire and these eight tips, we can all safely run (or walk) in the cold.
Tip 1 – Track the Weather
I am a planner and need to make sure all my workouts, whether it be a run, walk, or a strength training session, be written in my planner. When running in the winter, I look at the forecast for the week and plan accordingly. If the forecast shows a warm-up at noontime, I will arrange my day so that I am running at noon. Does the weather call for a Nor’easter? I may switch up my days and do a workout in my home, safe from the driving wind and precipitation.
Tip 2 – Dress for Success
The rule of thumb, dress as it were 20 degrees warmer outside. Once you start going, your body will warm up pretty quickly. You want to protect yourself, but you don’t want to overheat either. Once I warm up, I often take off my gloves and hat. Also, consider lined running pants for those temps under 40 degrees. These running pants happen to be my favorite.
TIP 3- Proper Running Shoes
You’ll need shoes that offer more traction and support. Your cold-weather running shoes should have outsoles with grippy lugs. If your shoes do not have grippy lugs, you can order these running traction cleats to slip over your shoes as pictured above.
Tip 4- Warm-Up in the House
It is essential to do some static stretches before heading out. It would be best if you were warming up your muscles before any workout. It helps prevent injuries. If your muscles are warm and limber, the cold will not be such a shock, and your run or walk will feel more comfortable to start.
Tip-5 Shower Immediately
Do not, I repeat, do not stay in your cold, sweaty clothes. You will catch a chill. Washing the sweat off the body is vital for hygiene, and massaging your muscles with the water from the shower can help keep lactic acid from getting trapped in sore muscles.
Tip 6- Treat Yourself
Reward yourself for all your hard work. It is not easy to get out there in the cold. Perhaps treat yourself to a nice latte or hot chocolate after your run. Perhaps at the end of a long training cycle, get a massage or pedicure. Having something to look forward to is a great motivator.
Tip 7-Run with a friend
Make plans to run or walk with a friend. If we have someone counting on us, we are more apt to get out the door.
Tip 8- Have a goal
Another great motivator is to have a goal. Goals keep us driven and focused on the result. Think of how good we feel when we reach our goals. This is what keeps me motivated all winter long.
As we all know, 2020 has been a mess. There are cancellations galore, ranging from birthday parties, graduations, concerts, sporting events, weddings, and more. Up until recently, in some parts of our country, we could not eat inside a restaurant. This past spring, my son graduated high school, and it was nothing like we have imagined. This fall, his campus is not opening, and he will be attending classes from home. It is all a cluster! It has been stressful, and I have needed an outlet. That outlet is running.
Running is what has gotten me through the hard times. There is nothing more satisfying than completing a training plan and celebrating with a race. A race, hmmm… there certainly has not been a lot of those in the past six months.
Like most other things in my life in 2020, road races have been canceled. My race weekends in Disney World were canceled, as have two local 10ks, three local half marathons, and a half marathon in Vancouver, BC. I know I am not the only one. A lot of my friends are runners and are experiencing the same disappointment. So what do we do now? Call it a day, sit on the couch, and eat cookies? NO! We are runners. We figure it out. Here are four suggestions to get us through these challenging times.
Rediscover your Love of Running
Training is hard. Always training for a race is even more challenging. There is no downtime, and it is day after day of speedwork, drills, hill repeats, intervals, and the long run. Sometimes the love of running disappears in the midst of it all. However, with no races on the horizon, you can take a day, a week, or even a month to run just because you want to and not because you have to check off a box in a training plan. To me, this has been the best part. I am running more now because I love it, and it makes me feel good. These days it is more of I want to run than I have to run.
Do Something that will Improve your Running
Often when I am deep into a training program, other forms of exercise fall by the wayside. I skip out on my strength training. Yoga?? What is that? This is the perfect time to incorporate these things into your routine. Instead of an hour-long run, run 30 mins and then complete 30 mins of strength training. I promise, once you see the benefits of strength training, you will never exclude it from your training plan again.
Try Something New
Perhaps with all the cancellations, the motivation to run is not there. That is okay. Take this opportunity to try something new. I started shadow boxing and loved it.
Challenge Yourself
The race is the reward for a long training cycle. Without that, many people might not see the point in continuing with their training. Instead of throwing that training plan out the window, why not continue and see what goals you can crush despite not having the reward at the end.
Remember, though it may seem like it, this is not forever. Eventually, the virus will pass, and races will resume once again. Until then, eat healthily, move 30 mins a day, stay hydrated, and get plenty of sleep.
I am a runner. Running is what I love to do. However, running alone can not get me to my goals. Running alone, for me, leads to injury. All runners need to incorporate cross-training and strength training. It makes us stronger and helps prevent injuries.
So then, why the heck was I not doing it? Time, laziness, boredom, or possibly all three? When COVID-19 hit back in March, and we were told to work from home and to shelter in place, I thought I would have all the time in the world. Well, I did, and I decided to prioritize other things. Well, no more!
For me to be a stronger runner and overall in better shape, I needed to do something other than running. A few friends of mine had been working out to a boxing program, and it looked pretty fun. After 100 days of working from home, wearing a mask when out, graduations, and travel plans canceled, it would feel good to punch something.
The program is six weeks long. Joel (the trainer) leads you through 3 days of boxing training and two days of strength-building workouts with weights for a total of 5 days a week. There are no bags or people to hit; it is shadowboxing.
The boxing workouts with conditioning drills are broken up into ten rounds, 3 minutes each, and progress over the six weeks. The two days of weightlifting workouts include one day of the upper body and lower bodywork.
I am finishing up week two tomorrow, and I am sore! I can already feel the difference in my shorts. I can feel my core getting stronger, as is my running. The most important thing, it keeps me engaged, and I do not dread the workouts. I actually found something, besides running, that I like.
If you are interested in 10 Rounds, you can access on Beachbody on Demand. Beachbody on Demand (BOD) is a streaming service that provides hundreds of workouts to help people achieve their health and fitness goals. BOD can be streamed on a laptop, tablet, or smartphone. Members can also stream BOD through a TV using Apple TV, Roku, Amazon Fire TV, and Chromecast, or via the Beachbody On Demand app for iOS and Android. Apple Watch users can stream their workouts on their iPhone or iPad, and Apple Watch will project real-time heart rate and caloric burn on those screens. Take a peek.
10 Rounds for the knockout win!
This post may contain affiliate links and I may earn compensation when you click on the links at no additional cost to you.
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!
This post may contain affiliate links and I may earn compensation when you click on the links at no additional cost to you.
The new year is upon us, and many people take this time to start something new. Notice how I don’t use the word resolution. I’m not too fond of the word, and much prefer to use the term goal. See my prior post for my reasons why. In any case, perhaps you want to take up running in the new year. Running is an excellent form of exercise, both physically and mentally. There is nothing better than a run to clear your head. I love “running” through my problems. I love the people I have met through the sport. I have even learned to love the burn. You get the point; I love to run.
People often ask how I got I started. Or say things like I don’t know how you do it? I could never run. Well, I am here to tell you, you can! Here are eight tips on how to start running.
Invest in the Right Shoes
Not all running shoes are created equal, and what works for me may not work for you. It is best to be fitted by someone knowledgeable in this area. Head over to your local running store and ask to be fitted for shoes. The salesperson should have you walk around the store so he/she can examine your gait. Based on what they see, they will have you try on a few different types of shoes. Once you have a pair or two that are comfortable, the salesperson should have you try them out by running, either outside or on a treadmill in the store. Make sure the store has a 30-day return policy if, for some reason, the shoes do not work out.
Set Small Attainable Goals
On day one, I went out and ran 3 miles in the hot July sun. I would not recommend that! Aim for small goals. If you aim too high, you put too much pressure on yourself, and it takes the joy out of the process. Perhaps start running for time and not distance. For example, start by running three times a week for 20 mins. Once you are comfortable with that, add 5 mins and build from there.
Schedule your Runs
Take out your planner, your calendar on your phone or whatever it is you use to schedule your appointments and schedule in those runs just like you would a doctor’s appointment or a meeting with your boss. You would not cancel on them, so why cancel on yourself. I plan my runs out a month at a time. It helps!
Gradually Increase Your Mileage (or Time)
The rule of thumb is to increase your mileage by no more than 10% each week. I prefer every two weeks. Ramping up the mileage too quickly can lead to injury.
Keep a Running Journal
A running journal is more than just a place to track your mileage. It tells a story. As I track my runs, I note the weather, the mood I was in, how hydrated I was, how much sleep I had the night before, and what I had to eat that day. These are all contributing factors to any run, good or bad. I started to see patterns. I found if I was not hydrated, my runs were a bit sluggish. It is also neat to look back and see how far I have come when training for a race.
Add Strength Training
I learned this the hard way. I hated to exercise most of my life. It wasn’t until I turned 40 that I decided running was for me. I went all out. Once I find something I like, I do it. This lead to shin splints and tightness in my hips and glutes. Once I began strength training, my problems started to dissipate. Oh, and make sure to add stretching to the routine as well. You can read all about the benefits of stretching here.
Join a Running Group
Runners are the NICEST people. When I started running, I joined a running group at my local running store. It was fantastic. It gave me one night a week that was all about me and my new venture. Most groups ( I say most because there is always an exception) welcome new runners with open arms. It also helps you up your game. We tend to want to try more when we are with others. I have done some of my best runs while running with a group.
Follow a Training Plan
There many apps or free training plans available to help you get you started. Couch to 5K is a great app. Jeff Galloway, former Olympian runner, and runDisney consultant has some fantastic training plans. Jeff has perfected the run/walk method, and his plans are fantastic for beginners. Another great resource is Another Mother Runner. I am starting their heart rate training plan this upcoming weekend. I talk about it here.
Follow these tips, and you will be off and running, literally! Starting to run was one of the best things I ever did. It changed my life, and it could change yours.
Last weekend I attended my 11th runDisney race weekend. In total, I have run 21 runDisney races. After my Mom passed away, I decided to run a half marathon in her memory — what better place to run and honor my Mom than my favorite place, Walt Disney World.
In February 2015, I ran the Princess 1/2 Marathon and the Castaway Cay Challenge on Disney’s private island. I was
So what keeps me going back for more? Here are seven reasons to run a runDisney race.
1. runDisney races are great races for beginners.
When I decided to run my first half marathon, the farthest I had ever run was 6.2 miles. I was nervous! I was still a relatively new runner. There were many races at home that required a runner to finish within a certain amount of time. In 2014/2015, I was running about a 12:00 min mile. Based on that, I didn’t bother signing up for races around here. I was afraid I would not finish or come in dead last. With Disney, there is a time limit, but so long as you can maintain a 16:00 minute mile, you are all set. I ran that race while stopping for characters, with plenty of time to spare. This race gave me the confidence to sign up for races back home. I am a bit faster these days and rarely worry about finishing a race or coming in dead last.
2. You run through the parks.
Ever dream of running down Main Street and through the castle? Or how about running around the World Showcase as the sun rises over the lagoon? These are just two of my favorite things when running a runDisney race. Each race weekend, the courses vary, but for the most part, you will run through at least one park, two parks if you run a half marathon and all four parks, plus ESPN Wide World of Sports if you run the marathon. This past weekend, the 10k course took us through Epcot, and the half marathon took us through the Animal Kingdom, Hollywood Studios, and Epcot.
3. Entertainment along the course.
What would an event be at Disney without entertainment? It is what they do best. At the start of each race is a DJ, corny race announcers, character meet and greets, and fireworks. Along the course, you can find much of the same. For most races, there is plenty of character stops along the way. The lines can be long, but the cast members do an excellent job of moving everyone along.
4. Costumes and more costumes.
Seriously, where else can you wear a costume and not feel judged? LOL! Hands down, this is one of the best parts of a runDisney event. There are so many talented people out there. The costumes are amazing. I am not gifted when it comes to sewing, so I jump on over to Etsy and buy a costume or two. I have dressed as various princesses, Mrs. Potts, Babette the feather duster from Beauty and the Beast, Rey from Star Wars, and more. I have so much fun with it. For my next couple of races, I am thinking of dressing as villains. What do you think?
5. Photopass photographers
Disney Photo Pass photographers are out there on the course capturing all those moments. Since I have an annual pass, all photos are included, and I never have to worry about capturing a moment or going bankrupt after I want to buy them all!
6. Friends
Runners are lovely people. However, Disney runners are even nicer! I have met some great people through my runDisney races. I have rekindled old friendships, as well. Wine and Dine race weekend is an annual trip I take with my friends from middle/high school! We had lost touch after college and reconnected after my Mom had passed. One day I posted I was signing up for the Wine and Dine races and asked if I had any takers. Both ladies said yes! This was our 4th weekend together, and we are already looking forward to next year.
7. Medals
The medals are the best! These are not little tokens of thanks for running. These medals are HUGE! The attention to detail is beautiful.
Have I convinced you yet? Will you be putting a runDisney event on your calendar? I would love to see you down there!
Whoa is it just me or did this summer go by in a blink of an eye? I can’t believe Labor Day weekend has come and gone. Crazy! Thankfully, Fall is my favorite time of year, and we have a lot to look forward to over the next 3-4 months. However, before we bid farewell to summer, I thought I would recap our adventures.
The summer started with a Memorial Day weekend trip out to Chicago with my sisters. It was a whirlwind of a weekend, staying long enough to attend a baby shower, spend some time with family and to experience the Chocolate Pinata from Uncle Julio’s.
Chocolate Pinata 
Kristen & Dick Tracy
Back at home, more celebrating as our nephew Josh graduated high school and Robbie and I went on some college visits. Oh, and Nicholas and I started our ice cream tour. 🙂
Josh’s graduation 
Robbie @Nichols College 
Ice cream time!
The summer continued with me heading down to Orlando for a work conference. I stayed at Universal Studios for the first time, and though the weather was terrible, I was able to try some local treats.
The Chocolate Emporium 
Hello?? Chocolate & Peanut Butter 
Chocolate martini anyone?
And I wonder why I gained a few pounds this summer?
At the end of the month, our travels took us to West Dennis Beach and Provincetown, MA. P-town is located at the tip of the Cape. My sister had a family wedding and needed someone to her little guy. My other sister and I, along with my kids, got and kept JJ overnight. We took in some of the local sites as well.
West Dennise Beach 
Cousins-minus one 
Always fun with Auntie Jen 
“Living” Statute
June came to a close and the 4th of July was upon us. Every July 3rd, we head over to Gilette Stadium,
My bib. 
It is all about the bling. 
Baby you’re a firework!
I feel blessed to live in such a great area of the country. Yes, it gets warm and can be stifling, but it rarely lasts more than a few days. The weather is great for hanging at the beach or exploring our cute seaside towns. We can watch movies outside while enjoying some yummy meals.
Roasted Brussel Sprouts 
Lobster Salad 
Halloween in July! 
Lobster Mac & Cheese 
Raspberry Lime Rickey 
Marblehead Harbor 
Rock sandwich anyone? 
Deveraux Beach 
Do it for Johnny 
Dinner and a show
Ahhh, Topsail Island, you own a piece of my heart. Five years ago we started spending part of our summer on this little piece of paradise. After taking a couple of years off to sail to Alaska and the Mediterranean, we went back. This time it was Nicholas and I, along with a friend and her family. Bill and Robbie chose not to come due to work obligations. The vacation started a bit rough as I had some sciatic nerve pain and numbness in my foot. The 16-hour drive was brutal. We stopped in VA overnight, but that was not enough time to recoup. The remaining 5 hours was horrible. Each morning I could not sit until I had taken 4 Motrin and 2 Aleve. Even then, I could not sit for long periods. However, I made the most of it and enjoyed our time on the island. We spent plenty of time on the beach, went to a craft show, ate out, explored the island, and found fresh farm goods, explored Bellamy Mansion, and did an Escape Room.
Our backyard 
Surf City Pier 
Nicholas met a friend. 
SHARK!! 
God Bless America 
Fresh jam and maple syrup 
Slave quarters at the Bellamy House 
Escape room 
Our home for the week.
The drive home was a tad better. I made sure to stop and stretch every two hours. Nicholas and I treated ourselves to a stay at the Gaylord Resort and Convention Center in National Harbor, Maryland. I was a bit sore, but we did take some time to eat and snap a few photos.
Virginia is for lovers. 
Girl Power! 
A Marine like his Grandfather.
Back home, Robbie was busy at his new job and spending lots of time with his grandfather. I missed having my boy with me, but I understand that he has obligations, and I am proud of him.
We had a couple of weekends home before our next adventure, so we stayed closed at home. I worked on my 2018 vacation scrapbook. I am happy to report I finished that. I read a couple of books, and we went blueberry picking. Nicholas attended camp at a local college. For three weeks he took Fishing, Forensics, Chemistry, and Wildnerness Exploration. He has participated in this camp for three years in a row and looks forward to it each year.
Bill and Nicholas picking blueberries 
Yummy blueberries 
Forensics 
Gone Fishing
No sooner did he finish camp up at home, we were on a flight to Huntsville, AL where Nicholas was to attend a week at Space Camp at the U.S. Rocket and Space Center. I will be doing a separate post on this, with help from Nicholas, so be on the lookout for that. Nicholas stayed onsite at the camp, while I worked out of a hotel for a week. I spent some time walking the grounds of the Space and Rocket Center each morning and afternoon. I also checked out the Huntsville Botanical Garden.
Challenger Monument 
Where the campers stay. 
Having fun! 
Botanical Garden
Phew.. after a whirlwind trip back home, we had a half a day to recoup and then it was all about celebrating this cutie. Our nephew John Joseph, IV (JJ) turned one year old!
Finally, we ended our summer at the most magical place on Earth, Disney World. Be on the lookout for more on this trip, but it was an adventure. It involved a hurricane, a journey to a Galaxy Far, Far Away, club level at the Beach Club, walking onto rides with little to no waits, a Halloween party and more. What a way to end the summer!
Jessie & Woody 
Haunted Mansion 
The famous Blue Milk! 
Mickey blowing kisses 
My boy 
Kylo Ren’s ship 
Magic Shot
No wonder the summer went by in a blink, we were go, go go Were there things on our bucket list that we did not get to do? Yep! Fortunately, these are things that can be carried over to the Fall. Speaking of Fall, I am working on a post about the top 10 things to do in the Fall in New England. I will also be sharing my bucket list for the remainder of the year.
Until then,
Heather
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.
Hi everyone! It has been a while since I have posted my Love of the Week. Summer has gotten off to a crazy start. We have been busy every weekend. It is all good and I think I now have some sort of writing schedule figured out.
Today I want to share with you a fantastic product that has been a game changer in terms of my nutrition. Seven years ago, I started my running journey. Three years into my journey, I realized I needed to do more than just run to continue building my stamina and strength. I reached out to a friend, who is a health and fitness coach. She recommended a strength training program called PiYo. At the same time, she inquired about my nutrition. I thought my diet was okay, but I was triggering a migraine every time I ran over 6 miles at a time. It was not only annoying but would keep me down for the remainder of the day.
So what is it? The product is called Shakeology. It is filled with vitamins, nutrients, and minerals to support a healthy body. It has protein and fiber, so it fills me up and helps keep my cravings at bay. It has antioxidants to help keep me healthy, pre and probiotics, along with digestive enzymes to help with digestion. I have included more information about there product here.
Though I do not know the exact ingredient that has helped to keep the headaches away, I know it is there, and it has been a lifesaver. Nowadays, I tend not to drink my shake, instead, I made a nightly treat out of it. I have a sweet tooth and always crave something sweet after dinner. I discovered Shakeology ice cream. I take a packet of the chocolate Shakeology, mix it with a little water, just enough to give it the consistency of brownie batter, add a tsp. of peanut butter and stick it in the freezer for 30 minutes. Viola! A nice sweet, refreshing treat to be enjoyed.
I may add a squirt or two of fat-free whipped cream and some sprinkles for some extra goodness.
Shakeology for the win!
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.
