Super Bowl 🏈

More calories are consumed on Super Bowl Sunday than any other day of the year, except maybe Thanksgiving. My Google search gave me numbers anywhere between 2,000-8,000. My tips for having a balanced day:

1. Find ways to eat protein early in the day. 
2. Eat your veggies.
3. Workout.
4. Stay hydrated. 
5. Have fun!

It’s really the same rules as every other day, just the basics. Enjoy the day and don’t stress too much about it. Get back to your normal healthy habits tomorrow. 

Cross Education Training

Did you know that if you have an injury to one limb you should still workout the unaffected limb? Research shows that by working the unaffected limb you can maintain strength and mobility even in the injured side that’s not actively working. As soon as you are able to get moving again following an injury, the more muscle size and strength you can preserve, even on the injured side. (Depending on the nature of your injury and the trauma involved, you will probably need to rest for a period of time to let your mind and body heal first.) 

This process is called “Cross Education Training or Effect.” Google it to see the science if you want to understand it better. There are specific kinds of training that show the most benefit. Right now the research is showing is that it’s the eccentric or lengthening part of your lifting weights and high weight/low reps that gets the most benefit to the injured limb. But, the bottom line is to get moving and lift some weights asap. Of course, your diet also plays a big part in maintaining muscle during recovery after an injury. Eat enough protein, hydrate well, fill up on veggies and don’t skip meals.

What Diet Are You On?

If I have ever had a conversation with you about a diet, you probably know how I feel about them. It’s no secret, I don’t believe in the popular definition of a “diet.” If it’s not sustainable for the rest of your life, what’s the point? So, just rambling off the top of my head (isn’t that what a blog is all about) here are some things you should look for in a healthy food plan:

• Includes exercise. If your “diet” tells you not to exercise it should be a huge red flag. There are literally no downsides to building strength and muscle. It boosts your metabolism. Isn’t that the whole idea? Obviously I would start with this one. 
• Focuses on real food. Pre-packaged bars, shakes or anything else should not be primarily be where your meals come from. I drink a protein shake pretty much everyday because I struggle to get enough protein. Protein is just not something I enjoy eating. I use my shake as a supplement or snack. I eat lots of real food too. 
• Supplements are just that, a supplement. I do think we need supplements for a variety of reasons. But, be picky about who tells you what you need to take. Your “coach” may or may not have any real nutrition education or know what’s in those supplements they are selling you. 
• Include all types of foods. Eliminating entire food groups, unless you have a medical reason that you shouldn’t eat it, is unhealthy. We need a variety of foods in our diet to get the vitamins and minerals our body needs to sustain life. Your diet should include small portions of your favorite foods and beverages occasionally. No food is off limits.
• Should be flexible. Your daily caloric needs vary from one day to the next. If you workout intensely or go on a long hike you will need more calories that day than if you sit at your desk all day. Caloric needs are individual and specific to your lifestyle and activities. One size does not fit all. 
• Be a maintenance plan, not just include one. If you have to eat a certain way to lose weight, wouldn’t it be reasonable that you need to be able to eat that same way to maintain the loss? Try eating the number of calories you need to maintain your goal weight for a few weeks and see where it gets you. 
• Know your why. Do you eat a certain way because it gives you more energy and you feel better or are you using it as a just another way to restrict calories? This is a big one when it comes to intermittent fasting (I call it the cabbage soup diet of the 2020’s), in my opinion. Be honest with yourself. 
• Detoxing. Yes, occasionally you might need a good internal cleansing. But, your body naturally detoxes itself daily. Eat good real food. Drink lots of water. Sweat often. 

I’m sure there are some you can add to my list. Feel free to comment on my post. I want to hear your thoughts. 
*I am not a Registered Dietitian. These are my thoughts and opinions based on 25+ years of experience in the fitness industry and I actually do have lots of formal nutrition education that I have accumulated over those years.

I’m Back – My First Race in 3 Years

I signed up for this race in 2019. This time was my third year in a row training for it. My goal when I signed up was an easy sub 4 hour pace, not too ambitious for me at the time. Then I got pneumonia in February 2020. Breathing was difficult and was the first symptom that I was sick. I woke up on that 20 mile training run day and had shortness of breath trying to talk to Dale across the room. I made it to mile 14 that day and gave up in tears because I didn’t know what was wrong. I spent the next several days in bed with a heating pad on my chest because that was the only way I could breathe and was too fatigued to move. The race in 2020 was canceled a week or so before it was supposed to happen because of the pandemic. I won’t lie, I was relieved because running was so much harder still from being sick in February. In April of 2020 I bought a new Garmin because I was sure my old one was broken. I told Dale ‘I know what a 9-minute pace feels like and this can’t be right.’ My Garmin wasn’t broken. Then I crashed on my mountain bike a few months later. The impact of running was painful, so I took a couple months off and just walked (who likes running in July and August anyway?!) I started running again September 1 because I was too scared to get back on my bike and sprained my ankle on a trail run in October. It wasn’t a shake it off and keep going twisted ankle. It was a ‘Oh crap, am I going to make it back to the car and do I need to go to the hospital’ thankfully only sprained, not broken ankle. A few weeks later it was time to start training for the 2021 marathon that was deferred from the year before, hoping it wasn’t going to be canceled again. They did have the race, but a weird not fun course, no spectators, no expo or finish line party, and gave the option to defer after I had done my 18 mile training run, so I took it. I want the whole marathon experience. Fast forward to this years race. I really had no time goal going into it this time. I have slowed down so much since I was sick in 2020. The pneumonia I had has taken 60-90 seconds off my average paces, even using an inhaler. Speed work sucks because my heart rate spikes from lack of oxygen, which makes recovery take longer after doing it. I actually had an ECG and an echo in the past couple of months to make sure it wasn’t my heart, since we have so much research now about the long term damage people are having from being sick, even after they technically have recovered. I kept thinking it was just going to get better, but here we are two years later and it hasn’t improved. There were a few weeks where I really thought this might be my last marathon and contemplated whether it was smart to even finish this one. I decided I really wanted to complete this race, whatever my pace, and trained super easy with that goal. It would have been nice for a miracle on race day and for my legs and lungs to remember what they used to be able to do. But, I never once thought about not finishing once I started. When it got tough I thought about a friend not being able to run right now and how hard he is working to be able to run again. I thought about another friend going through breast cancer treatments and recently finishing a marathon. Walking wouldn’t hurt any less, it would just make it take longer, which would actually be harder. The second half of this course was lonely. Not many spectators. The water stops were well manned, but other than passing the runners going the other direction because this part of the course is out and back, you are inside your own head with not much distraction. I have learned there is not a magic pace that makes running 26.2 miles any easier. But, completing it has given me confidence that I can still do hard things. It is frustrating and humbling not being able to run at the paces I used to be able to. Now that I know it is just my lungs, I am excited to try to do some speed work again. But, if it still doesn’t improve, it’s all good. I’m happy to still be able to run at all and will celebrate every single one.

Must Love Dogs 🐾💚🐾

Dog owners are almost four times more likely than non-dog owners to meet daily physical activity recommendations, walking nearly 300 minutes outside per week with their dogs. (We won’t discuss here the benefits of taking your workout outside instead of staying inside, but you know this is an added bonus.) Having a dog is linked to a lower incidence of cardiovascular disease, lower cholesterol, and helping people recover faster from surgery.  People with dogs have better responses to stress, lower blood pressure, and a longer lifespan.  People with dementia who were in the presence of a dog experienced fewer outbursts and reduced heart rates, which suggest a calming effect. Dog owners typically make friends easier and that makes us more social. Just looking into your dogs eyes boosts oxytocin, the hormone that your body produces when you are in love, which generally makes you feel happier. The list could go on and on of all the health benefits of owning a dog.

Everyone knows I am a dog person. My dogs are my children. They are absolutely spoiled rotten. One of my favorite parts of virtual training has been getting to know everyone’s pets. I hear about them while training and see pictures on social media, but I love seeing people interact with their own 4-legged kids. It’s universally understood that pets think it’s time to play and give them attention when we get in the floor. These pictures are some of my favorite virtual training highlights that I have collected over the past year.

In Loving Memory of Sarge

Virtual Personal Training

Remember that exercise ball you bought years ago that’s now stuck in a corner somewhere? What about the bands you saw the infomercial for and they were going to make it easier for you to exercise even on vacation? When I started trying to figure out how to do virtual workouts, I wasn’t sure how it was going to work out (no pun intended, 🤪) either. Everyone has access to different equipment. If I have trained you IRL (in real life, it’s a new acronym apparently), you know I like to use lots of toys. A normal session includes using balance discs, foam rollers, TRX, a weighted bar, Bosu, bands, dino eggs, etc. With virtual workouts I have gotten creative and can design a customized workout that takes into account your fitness level and exercise history, using very minimal tools. I will still be watching, guiding, and motivating you every step of the way.
As an added bonus, I can now keep up with training the people who have a home away from home where they spend a considerable amount of time. Now they can actually use those bands they bought that were easy to pack and carry with them.
You get to workout in the comfort of your own home with no travel time. You can even workout in your pj’s if you want. I won’t tell. Brush your teeth yet? I’ll never know. All you need to get started is a screen and an internet connection.

Marathon Training & Running 26.2 Miles

I was supposed to run the Wilmington/Wrightsville Beach marathon tomorrow. Since life has been canceled for however long and I had already trained, I was going to run the distance anyway.
For me, part of marathon training includes food prep, before I even start the actual run part of training. It makes eating well much easier after I have worked and ran to have some of the prep work done. I had several batches of shredded chicken ready to put together with whatever else, cubed chicken breast for stir fry, butternut squash already roasted, several batches of ground turkey cooked so I could throw it in the crockpot easily with whatever else to make a meal, lasagne, pie crust, pizza crust, and fresh bread. We do go out to eat and get take out, of course, but this helps out tremendously.

I started my run early this morning to avoid the heat, because I knew it was going to be an issue. I trained in the winter temps, not 80 degrees.  I set out extra water at the end of my driveway  so I could refill my water bottle when I ran past the house, which I did a few times. When I was training I would make pit stops in Dicks Sporting Goods to refill my water and use their facilities if I needed to. Since they are closed, I planned to run back past here a few times. I wanted to go farther from home, but chickened out running on the busier roads or crossing the I85 bridge. There wasn’t a good way to get across with traffic.

I had no time goal for this race. Just to do it and enjoy running. What’s not to love about running at the beach, right?! So, when my phone rang and a friend called I answered it. I walked while I was talking, which I didn’t realize until I hung up it had been almost a mile. 😱 But, no time goal and I probably needed the break anyway, so whatever. As soon as it started getting warm, I started struggling. At 16.4 miles I called it quits. I was miserable. The heat was making me nauseous. There wasn’t going to be a DNF anywhere online. I had nothing to prove. I do this because I love it, right!? Why keep going if you are miserable?
I came in the house, drank some iced coffee and some water with electrolyte powder. I texted Dale and told him I had quit. Then I kicked myself in the hiney for whimping out. He also gave me some encouragement. I actually had to change clothes because I was soaked and once you stop it just gets worse (chafing would then be a bigger issue), and went back out to finish 9.8 more miles.  I ran out of water again and this time I didn’t have any outside,  so had to come in to refill my water bottle.
I finally finished. 👏🏃🏼‍♀️🤩🏃🏼‍♀️🎈🏃🏼‍♀️🎉🏃🏼‍♀️🎊 🏃🏼‍♀️ I have no medal, however I will celebrate my 26.2 mile run and wait for next year to get my mostly flat run with beach views and a medal.
Here are some of the pretty views I did get to enjoy this morning:

 

Sidenote: I really wanted to get a picture of all the school buses lined up in front of the school picking up food to deliver. It was pretty amazing yesterday when I saw them all there. I never seemed to run past there at the right time today to get a good picture.

Super Bowl Food Plan

On average, more calories are consumed on Super Bowl Sunday than any other day of the year. Even more than Thanksgiving. The average American eats approximately  2,400 calories during the 4-5 hours around the game. That’s not including the other food you eat today. Let’s be honest, if you don’t care about one of the teams that’s playing, the food is what it’s all about, right!? I am going to be right there with you, enjoying the food and festivities with my friends. Here are a couple of strategies I am planning on using today to try to be balanced and still have a good time:

1. Eat a breakfast with lots of protein so that I am not starving later on.
2. I am going for a short run, a little strength training, and some stretching when I’m done. Get some kind of exercise in this morning before the game, whatever you like to do.
3. Make sure I eat enough vegetables and some fruit during the day.
4. Hydrate, hydrate, hydrate. Maybe even add some lemon to your water today.  That helps to balance your blood sugar a little bit.

Have fun today. Be safe.

Daily Habits To Boost Your Metabolism

You create and control your metabolism. Could you be slowing down your metabolism without even knowing it? Here are a few daily habits that can speed up your metabolism:

1. Sleep. Sleep deprivation has a profound effect on metabolic function. The less sleep you get, the more likely it is to see changes and slowing in your metabolic rate, according to research. If you’re tired, you make poor choices. Our body needs time to repair itself and rest. Trying to play catch-up on the weekends just wreaks havoc on your system. Give yourself a bedtime, like a toddler. Back to basics. The laundry can wait until tomorrow. Your health cannot.
2. Build muscle. Muscle has a huge impact on the amount of calories you burn. Plain and simple: Muscles use a lot more calories than fat during the day, even while you are not actively exercising. The more muscular you are, the more calories you burn at rest. Building muscles also supports bone health. Both muscles and bones become stronger when you exercise.
3. Skipping meals. We aren’t talking about intermittent fasting. If you are doing that for real, you have a meal plan that includes lots of nutritious foods. You are not breaking your fast with fast food or starving yourself for weight loss. Sometimes people just get so busy  that they forget to eat, and then it’s 4:00 pm and they haven’t eaten a thing (coffee or your diet soda doesn’t count as a meal, just sayin’). Skipping meals regularly  can shock your metabolism and make it sluggish. Your body becomes a master at retaining every calorie you give it, instead of using it for energy. Skipping meals lowers your overall energy, which can affect you physically, emotionally, and mentally.
4. Drinking enough water. If you’re dehydrated, your metabolism slows down. 64 ounces is the minimum you should be drinking. I personally drink lots of unsweetened herbal tea during the winter to help me get enough water. Some people fill a gallon jug so they can see their progress throughout the day. Find something that works for you.

Old School Diet Tricks

• Add protein to every meal and snack. Muscle growth is triggered by protein-rich foods. Every time you eat 10-15 grams of protein you stimulate a burst of protein synthesis that helps build muscle. And when you take in 30 grams, that period lasts about three hours. Adding protein, especially at breakfast, is the most important diet upgrade for people whose goal is weight loss. In one study, people who started their day with a meal of eggs dropped 65 percent more weight than those who ate bagels. Adding protein is one of my personal struggles. I keep a food diary on MyFitnessPal sporadically to monitor my protein intake, see where I need  to make changes, and keep myself on track.
• Fill up on things that grow on a tree, stalk, bush, or vine. Your goal is to fill your body with as many nutrient dense foods as possible, and the best sources of them are vegetables, nuts, seeds, and fruit. Research  has found that  the typical healthy weight person consumed about two servings of fruit a day, while the average overweight person ate just one a day. Include vegetables in every meal and snack. This requires meal planning and prepping. Make it easy on yourself to choose to eat well.