our first 10K!

Libby and I ran our first 10K race on Fiesta Island in San Diego! I've been distance running Saturdays with Libby, and although she has done triathalons, this was my first race ever!

 It was freezing when we got there, but we still had over an hour to wait, since the runners over 40 started at 7:15, and we were in the under 40 group starting at 8:15. The race was sponsered by the San Diego Track Club and was called 'Mainly Masters'. I came to the conclusion that the seriousness of a male runner is in direct proportion to the shortness of his shorts.

So here's the play-by-play!
6:15 - pick up Libby
6:35 - arrive at island
6:40 - pick up race number and safety pin it to shirt- I'm official!
6:45 - try to stay warm
7:20 - watch the first race start
7:25-8:00 - try to stay warm and not get nervous
8:00 - start warm-up run and stretching
8:10 - go to the bathroom one last time
8:13 - final call two minutes early! Line up at the starting line (duct tape and orange cones) and GO!

(now switching to race timing)
- Libby and I stayed together for the first quarter mile, but I had told her I didn't want to hold her back, so we said "See you at the finish line!" and I turned on my ipod, looking forward to the new playlist I made.
- Tragedy strikes! The shoelace holding my car key comes untied! In the 15 seconds it takes to double-knot, I fall into last place! Aaargh!

00:10:24 - First mile marker. 10 minute mile pace. And I'm winded. This is not looking good. Still in last. But I tell myself that's okay.
- Into mile two... PAIN. My shins were still sore from a quick-paced run on Thursday, and they are screaming at me. I consider giving up when I reach the end of the first loop. But that would be so lame and I'd really be disappointed in myself. I keep running, but I don't see how I will be able to run for four and a half more miles. Still in last. Time for prayer.

00:21:some-odd seconds - Second mile marker! My breathing has regulated, the pain in my shins has dissipated, and I'm hitting my third mile groove. Still in last, but the soundtrack to Whip It has me keeping pace with the girls just ahead of me. Can I pass them?! I grab a cup of sports drink at the aid station which tastes like flouride. Great. But I know it will really help my muscles rehydrate.

00:34:some-odd seconds - Third mile marker! I'm halfway done! I want to walk, but I know that it will hurt when I start running again. And I really want to pass those girls, but they keep getting farther ahead. However, another girl has started walking intermittently- she's my new target. I know my pace has slowed, so I lengthen my stride. That feels good. Listening to a new favorite band, Vampire Weekend.

00:46:some-odd seconds - Fourth mile marker! Only two miles left! The tops of my quads at my hip flexors are hurting. So are my feet. I think about how if I weighed 50 pounds less my feet wouldn't be hurting. I vow to keep losing weight (I lost 10 pounds last month!) It's still never fast enough, though. I start getting discouraged until... I pass the girl ahead of me! I'M NO LONGER IN LAST!!! I didn't realize how much that really meant to me (no matter what I tell myself about keeping low/realistic expectations) until I did it. Interesting. How often do I lie to myself to avoid disappointment? Whatever. I'm not last! I motion to the girl to run with me, but she tells me her knee is hurting. That explains the walking, but I don't care- I'm going to keep running!

00:57:some-odd seconds - Fifth mile marker! The man at this one is very encouraging, telling me to finish strong. Only 1.2 miles left! I can't believe I've made it this far! Without walking! And I'm not last! I lengthen my stride again and pick up the pace a little.
- This sixth and last mile is around a long curve, so I keep thinking, " The finish line has got to be around this corner. Okay... around this corner. Crap! Where the heck is that finish line?!" But constantly expecting the finish line to appear forces me to keep my pace up, because I know I can finish strong. Finally! I round the last bend and there it is... waaaay up there. I can do this. (Lots of internal dialogue going on). This whole race has been mental for me to just keep running and not stop. As I get closer Libby joins me and I excitedly tell her I haven't walked at all, and then whisper, "And I'm not last, either!" She replied, "No, you're not!" I try to figure out where I should start sprinting so I don't run out of steam before I get there (like that cross country runner who fell and had to crawl over the finish line), but then I reach that point and start sprinting, even though it feels like slow-motion... and everyone cheers as I cross that freaking finish line! Yay!!!!

01:11:some-odd seconds!!! I did it in an hour and eleven minutes!!! I cool down, eat a muffin and banana, cheer the last girl when she finishes, then go and chat with her about the race- it turns out it was her first race too. It was a bonding moment :) Libby did it in 57 minutes, which was when I was at the five mile marker, so by the end I was a mile behind her. We both felt really good about our times and how we ran the race.

The 'after' picture. Wiped. Out. I napped all weekend and walked around like an old woman. But man, it feels great! Next we're doing a 5K and I'm starting interval training to get my cardio in shape for it. It's really been helpful to have a race to look forward to so I'm less likely to slack off... and if I do slack off, I jump back into my exercise routine faster instead of getting discouraged and starting an eating cycle.

Speaking of eating... all you girls stay strong during the holidays and remember portion control with all those goodies! Merry Christmas!

Orange Crush Club

Our very own Diane of Girls In Shape ran the Las Vegas Rock 'n' Roll Half Marathon over the weekend with the Crohn's and Colitis Foundation's Team Challenge. Her husband, Rowdy, has "been battling Crohn's disease since he was 12. Most of the time, he is able to live an active lifestyle, but when he has a flare, he can't be the "rowdy" Rowdy that we all love. The treatment of Crohn's consists of medical management, but when these treatments fail, surgery to remove diseased bowel is the only option. Rowdy has had six major abdominal surgeries in his lifetime (including two in the last month), and is gearing up for a seventh in a few weeks."
Check out Diane's blog post about her race! What Happens in Vegas is Divulged Here for All to See

beat holiday bulge!

(article from Livestrong.com)

Become a Healthy Grazer

Severely restricting calories or skipping meals can dampen your mood, increase your appetite and ultimately lead to weight gain.

Eating smaller, balanced meals and snacks at regular intervals throughout the day can enhance your blood sugar and energy level while preventing excessive hunger. This is particularly important when you have a holiday event scheduled in the evening. "If you arrive at the party hungry, disaster awaits," says registered dietitian Lauren Schmitt. If you eat healthy snacks throughout the day, you won't be ravenous when you arrive at a dinner party. Schmitt suggests topping your plate with smaller portions than you're accustomed to, then putting your fork down and assessing your hunger partway through the meal. If you're no longer hungry, stop eating. But what if the food tastes incredible? What if it's the tastiest morsel ever to cross your lips? "Remind yourself that you can always have it again, just not right now," says Schmitt.

Manage Your Stress

Emotional stress can lead to poor food choices, overeating, weight gain and guilt.

Eating for comfort or other emotional reasons rather than hunger is normal and harmless if it happens occasionally. If, however, you are a habitual emotional eater and have weight to lose, the holidays can trigger multiple challenges and result in weight gain, according to Geneen Roth, workshop leader and author of eight books, including "Breaking Free From Emotional Eating." Roth explains that coping with holiday stress with food only provides temporary comfort. If your food cravings increase along with your stress load, seek alternate means of comfort and relief. This may mean going for a walk, practicing yoga, having coffee with a friend, getting weekly massages or taking a warm bubble bath. Whatever your non-food-related sources of comfort and relaxation are, practice them. Consider it a gift to yourself that can help improve your dietary behaviors and prevent you from becoming a Grinch this holiday season.

Run and Play

Active playtime can burn calories, distract you from snack foods and draw you closer to your loved ones.

Staying active throughout the holiday season is crucial. If you find treadmills and sweaty gyms unappealing, fear not. You do not need to "go out and run a marathon to get fit," says Jodi Kealoha, fitness trainer and owner of Jodi K's Luv UrSelf Fitness. "The holidays are a great opportunity to play with children and animals." Walk your dog. Build a snowman. Play hide-and-seek with the wee ones in your family. Kealoha also recommends running your errands -- literally. Wear your sneakers to the mall and grocery store and park far away. Then walk briskly, jog or run to your destination. Making fitness fun can allow you to exercise without feeling as though you're participating in a grueling workout. If you enjoy dancing, dance. If you enjoy hiking, hike. Incorporate a variety of enjoyable activities into your lifestyle for maximum benefits.

Get Your Z's

Healthy sleep habits can prevent excessive hunger, mood swings and lethargy.

Sleep is your body's time to restore itself. Sleeping too little is directly correlated to how much you eat and exercise, according to the National Sleep Foundation. Aim for seven to nine hours of sleep nightly, even during the busy holiday weeks. Your bedroom should be dark and comfortable, and your caffeine intake should not carry on into the evening. Eating a large meal close to bedtime can also disturb your sleep. "If you're unusually hungry at night [after normal food intake], go to sleep," says Kealoha. "Remind yourself that you can always eat more tomorrow."

Practice Gratitude

Focusing on the positives in your life, rather than your waistline, can improve your physical and emotional well-being.

Don't become anxious when you see tables filled with delicious food, and avoid focusing on any dietary restrictions you've set for yourself. Instead, focus your attention on the people around you. Practicing gratitude can be key for weight loss or weight maintenance success, according to Laurie Tossy, professional wellness coach and author of "Refuse to Diet: Weight Loss Success Starts With Your Mind Not Your Mouth." Grateful people can lose weight more successfully, Tossy explains, and they can enjoy their lives a whole lot more. She recommends feeding your soul and mind with grateful thoughts each night before going to sleep and every morning upon waking. A similar principle can be applied to holiday parties. Make a concentrated effort to feel and express gratitude to the host of the party, to your friends and family, and for the healthy foods you can enjoy. Appreciate the simple facts that you are alive, well and included in activities with loved ones. In the end, your own health and the ability to maintain it is that ultimate gift of the season.

introducing... the Sweaty Betty's!

Who knew indoor soccer could be so much fun?! We lost our first game 5-3 but we were so excited to be playing that it was a total blast! Lori played goalie and was the MVP, keeping the other team from scoring more than they did. The picture below was taken right after- do we live up to our team name??

Our second game was fun in a different way- we weren't as hyped up, but we won! I can't remember the score... comment if you do! It was slower-paced so we had time to work on passing and other skills.

Our third game was brutal! This team had beat the first team we played, so we knew we probably wouldn't win. However we didn't expect to get beat up! These girls could kick the ball hard- I got one right in the face, Wendy got the wind knocked out of her, Libby's knees have huge bruises, and they fouled us enough times that we got a penalty kick and scored. They beat us 9-2. We're more determined than ever to work on our strategy and keep learning skills- many of the husbands play soccer too so I've been getting good advice for defense.

Stay tuned for more soccer news!

The Sweaty Betty's

front: Libby, Terra, Christy, Heather, Suzie, Julie

back: Heidi, Jen, Wendy, Lori, Kristina, Megan, Lisa

(not pictured: Casondra, Andrea)

Sweating 101

Stay Hydrated When Exercising

(from sparkpeople.com)

Welcome to Sweating 101. Question #1: During one hour of vigorous exercise, how much does the average person sweat?
Answer: One quart! As you can see, exercise saps a lot of water from our bodies.
Start paying attention to your fluid intake 2-3 hours before you are going to exercise. Drink 2-3 cups of water during that time, and then drink another cup immediately before you start exercising.
Without this extra water, your muscles will become dehydrated. Muscle movement depends on how hydrated you are, so if they are dry, they will not work as well. As a result, your workout will not be as productive as you would like.
Once you start exercising, keep drinking water frequently. A good rule of thumb is to drink one cup every 15-20 minutes. Keep a water bottle with you. Take breaks to head to the water cooler. Do what it takes you keep yourself hydrated.
Even when you are done exercising, you need to keep replenishing your fluid levels. It's recommended you drink another 2-3 cups within two hours after you have finished. Then drink water regularly afterwards.
Do your body a favor and replenish that quart of fluids your body is losing while you work out. Your muscles will thank you later.
Exercise Extra: Staying properly hydrated helps make your workouts more productive.

End of Weeks 6 &7...

Pretty much...I'll let you know if anything changes...

prediction: new leaf turning leads to death by soccer

In the spirit of autumn and a last-ditch effort at those pesky new year's resolutions... it's time to turn over a new leaf! I'm joining an indoor soccer team! Now, I haven't played soccer since middle school, where the AYSO kids ran circles around the rest of us and we prayed we didn't have to be goalie (and if we did, it was safer to drop to the ground rather than attempt to catch the black and white rocket about to decapitate... well, maybe that's a little overdramatic, but no less traumatic). I also have poor athletic abilities (Jason has cracked up at me several times over the years as he's seen me try to throw a ball, try to bowl, try to run really fast, but I somehow manage to always look like an idiot). But! I am good at trying. And since I was recruited by some fun girls, it promises to be entertaining and a good consistent workout. Oh, and most importantly we joined the "F-league" as in the A-league is for the good players, so hopefully the other players will be just as bad as me- they can't get much worse! :) We practice once a week until the season starts at the end of October, and then we'll have one game a week. Today I was ultra-motivated to get my butt in gear and go for a long run, and sprinted on the hills to work on my heart rate. Yay!

So, just to show you how fun and sassy this team of girls will be (even if we suck) here is the list of team names we've decided to consider: (I have to admit that the names I contributed are from real Roller Derby teams... which are super creative and kind of violent!)

The Ball Busters

Ball Hogs

Bloodbath and Beyond

Breathless
Brutal Beauties
Dream Team
(F League stands for)Fakin' It
Fishnet Mafia
Furious Truckstop Waitresses
Hardly Athletic
Hooligans
Hot Mama Minivan Club
The Hurl Scouts
Joe Mamas
Lowdown Lucy's
Multiple Scorgasms
Mom Jeans
Mother F'ers (F-league)
Ninja Cupcakes
Peach Tarts
The Purple Nurples
Quad Squad
Red Hot Riots
Rock-a-Betties
Schoolyard Scrappers
Scrappy Campers
Shevil Knevils
The Sirens
Soccer Mamas
Substandard Liege
Sweaty Betty's
Team Rad
Thunderdames
Tough Cookies
Trophy Wives
Vicious Dishes
Victorious Secret
Yo Momma Plays Soccer

What are your favorites??

you know that saying?

"Don't sweat the small stuff."

Today I sweated the small stuff. It wasn't fun. And it made me cranky. I even yelled at the kids. Then felt guilty. Which led to feeling not so great about myself. Pity party, table for one. This is when the emotional eating occurs. And I realize that jumping around to Jillian Michaels and Crushing the X will improve my heart rate but not my weight until I have a major shift in my food relationship. Both attitude and behavior. My big question is... how do I force the shift to occur? (in the midst of mood swings just to mix it up a little)

End of Week 5

Did better this week, I'm finding I'm not doing P90X as much as just finding a healthy lifestyle. I run with the kids to school in the mornings, I'm more conscious of what I put in my body, and I'm feeling better about not losing weight as fast as I'd like. I didn't put this weight on overnight and it won't come off overnight either. Slow and steady wins the race, right!

I'm finding that clothes are fitting better and I'm feeling more toned. I found my old pair of jeans that I bought 1 year after I got married...so about 9 years ago, and they fit! I'm not the same shape I was, but they still fit. The legs were very baggy, and the tummy was snug, thanks to 4 babies) but I totally rocked the mom jeans while I did yard work Saturday morning. I can't believe I thought those jeans were cool at one point...at least they're not tapered legs! LOL!

So this week I lost 3 pounds which is awesome because I was not feeling it last week!

Thanks for all your help ladies!!! You rock!!!

End of Week 4

Gained 2 pounds...not excited...not too motivated...HELP!

End of Week 3

So I wasn't awesome this week. I only exercised about 3 times, ate less than desirably and didn't really drink much water. However, I managed to lose 1 pound. I'm grateful for that 1 little pound. The quote this week that has really helped me is, "Progress, not perfection." It kinda says it all.

So in 3 weeks, I've lost 9 pounds, and my BMI has gone from 27.9 to 27.2. For some reason my scale says that my body fat percentage has increased 0.8% which I don't understand...I'll assume that function is broken! ;D

Like I said..."Progress, not perfection."

Because Inflammatory Bowel Disease Really Sucks

Dear Wonderful Girls in Shape,

Inflammatory bowel disease might not be on your radar screen, but it is a family of rotten diseases called Crohn's and Ulcerative Colitis. These are medically incurable, chronic diseases that attack the digestive system. There are approximately 1.4 million Americans suffering from IBD. Let me tell you about three of them:

Rowdy is a semi-professional mountain biker, Brazilian jiujitsu Pan-Ams medalist, dad to three teenagers and my sweet husband. He was diagnosed with Crohn's disease at age 12. In the intervening 26 years, he has had four surgeries to remove diseased bowel. In two weeks, he will be having surgery #5, after once again failing medical management.

Jenny's the mom of seven children, including one terrific sister missionary. Her husband is a physician and the bishop of their ward. She spends most of her time going back and forth to her kids' activities, walking and serving others. She was diagnosed with Crohn's disease a couple of years ago. Her symptoms are largely controlled, thank goodness! She has no time to be sick!

Larry is Rowdy's biological dad. He has Ulcerative Colitis, and several years ago had all of his colon removed due to life-threatening complications from the disease. Since he doesn't have a colon anymore, he is not experiencing symptoms. However, UC left him a little reminder that it won that round--he has a permanent ostomy bag.

You may also divined that I really, really hate Crohn's and wish that it could be eradicated from the face of the earth. One of the things that pisses me off about that rotten disease is that I can't fix it. I have no control over Rowdy's flares and I can't heal him. But I found something that might just one day lead to much-improved treatments. I am running the Las Vegas Rock-and-Roll Half Marathon on December 5th with the Crohn's and Colitis Foundation's Team Challenge. As part of this endeavor, I have made a goal to raise $4,400 towards research into cures and treatments, as well as support systems for sufferers of Inflammatory Bowel Diseases, which is the catch-all term for Crohn's and Colitis.

I realize that this is a lofty goal, especially in these economic times and with so many other wonderful organizations and causes to which you can donate your time and energy, but every little bit helps. Your employer might even have a gift-matching program, so that your charitable dollars are doubled.

So, do it for Rowdy, or Jenny, or Larry, or someone else that you love, like,or just are acquainted with, or just because 1.4 million Americans suffer from IBD. Click on the hyperlink above, or just click on this: http://www.active.com/donate/lv10sandiego/LVDBricco

Thank you!
Tenacious D

End of Week 2

I'M DOWN A TOTAL OF 8 POUNDS!!! In just 2 weeks! I can't believe it. I don't think it's as much P90X as it is Eating Clean. I'm loving it, and can't wait to loose more!

My BMI this week is down to 27.3 so that's good too. 15 more pounds before I'm in the "normal" range. I still have a lot of hard work to do.

This week I'll try harder to keep my water with me so I can drink more. I've been noticing that when I don't drink enough water, my weight the next morning isn't impressive. I'm not consuming much sodium so that's good, just need to drink more to stay hydrated and in prime condition.

I'm really enjoying making healthy food for my family. I took a look around Costco the other day and they have lots of cool new "clean" foods that I hadn't noticed before. They have Fage yogurt. It's plain Greek yogurt which can be used instead of sour cream, cream cheese (when strained overnight), mayo, and my favorite way to eat it is with berries and a little honey...YUM! It's my dessert when others are having ice cream, I have my Greek yogurt.

They also now have flavored single serving Greek yogurt called Chobani. It's really good too. Greek yogurt is better than regular because it has less sugar.

They have ground bison! They have it for $10 for 2 pounds which is a great price since at Henry's it's $8/lb. Bison is a lean protein so if you're getting sick of chicken, turkey, and fish, give bison a try.

They have agave nectar in a 2 pack for almost half the price at Henry's.

They have Jalapeño Greek Yogurt Dip which has been fabulous! I love it on sandwiches and on my bison burgers in place of cheese. It's smooth, creamy, and has a tiny kick...not very spicy, but very flavorful.

They also have hummus, not only in big tubs, but also in a box of 16, 2 oz. single servings. Dirk takes them to work to dip his carrots or sugar snap peas.

Oooo, and my new favorite is that they have Orchard Bars. It's all nuts, seeds, and fruit, and oh so yummy. If you can't prepare your own food, it's a great quick and healthy option.

I bring this up because there are lots of healthy options around you! Just take a look and be creative thinking what you can substitute.

Have a great week and make better choices!

End of Week 1

So although I ate really well the first part of the week, and not so well the last... I still lost 3 pounds! I'm super excited! My BMI is 27.7. My goal this week is to continue to try to eat well and keep up the water intake. Thanks for all the comments. You guys...I mean girls...are really helping with the motivation factor!

Ready, Set, P90X!!!

So I've been a quiet contributer for long enough! I've enjoyed the posts and keep up to date on this blog, but now the time to be silent has come to an end. I need encouragement and I knew just where to come! I trust you all. :D

I'm starting P90X tomorrow, August 9th and I'll finish November 6th. I weighed myself, took my measurements, and my scale has a body fat percentage calculator, I've noted my BMI and my husband and I will take "Before" pictures when the kiddos are in bed tonight. Can you think of anything else?

I want to hold myself accountable to someone so this is where I'll do it. Every week I'll update you all on my progress. I think the only number I'm willing to broadcast is my BMI. It's 27.9 so yes, I'm overweight. Ideally I'd like to get it down to 22.8. So I've got a bit to go!

For the first 2 weeks, I'll eat well, cutting out all white flour, sugar, dairy products, juice, bread, salad dressings-except lemon juice and vinegar, spreads, and high-sodium foods. I'll eat 5 meals a day, each being a lean protein with a complex carb. I'll need a lot of will power and determination to not "cave" and snack on my kids treats for their school lunches (which are healthy...but still...) I'll also try to not eat within 4 hours of bedtime. And drink a gallon of water a day.

Ambitious, I know...but I'm sick of being fat! ;o)

So, we'll see how it goes...wish me luck and motivation!

Heidi, you inspired me!

Thanks Heidi for the run this week, it made me sweat, and breathe hard, but I actually felt energized the rest of the day! I had been feeling tired just running a mile, but I think it might have something to do with pushing past the point when you just want to stop and walk. I went for a run tonight, warmed up for a 1/3 mile, jogged 1.3 miles with two sprints, and then walked 1/3 mile home. Yeah, I did it! I did get a side ache this time about halfway through. I wonder if it is because of what I ate before hand, or because my warm up was down hill, so I was going faster than a slow warm up jog? I am going to try to get in 3 runs a week, and work on my simple back and core exercises every day. Here's to getting in shape!

Protein- my new best friend!

Hey Girls!

It's been a while. As always, my motivation has been on a roller coaster ride. I hate my chronic ambivalence to fitness and nutrition! I'll get on a roll where everytime I run will put me on an endorphin high, I'll eat smart, feel great, and then something happens to derail me. In March/April it was getting strep throat. Twice. There's nothing to make you grateful for health like feeling like crap.

But May has been my month for redemption! I'm steadily developing habits that have helped me stay on a more even keel. One of them is having a protein shake after each workout. Costco sells Muscle Milk Protein Plus, which is low in calories for how much protein you get! It doesn't taste too bad, either. Especially when you mix it with milk instead of water. I put about 10 oz of vanilla soy milk (also a Costco item) in my blender with 4-5 ice cubes and a scoop of chocolate protein powder to get a great shake- the ice gives it a texture that really fills me up, which helps me avoid overeating later. Add fruit and spinach to give it some awesome vitamins and boost the flavor!

WHAT'S YOUR FAVORITE POST-WORKOUT FOOD???

Success

My secret is finding another motivated person. I have a neighbor that was working out daily and asked if I could join her. I go over there at 6:15 and we do a workout video. My husband is still asleep and if the kids wake up, he is there to take care of them. It is difficult to do it early, but it is the only time that is consistent. If one of us has a really really bad night, we call to cancel. I have only canceled twice in 2 months for crying baby all-nighter. If I do, I make sure to go on a walk, or run later in the day. Even if I am so tired, I feel so guilty canceling! It is the only way I will wake up early.

I did have a work out partner once that canceled on me all the time! Really frustrating. My husband has had so many weight lifting partners that come and go that he suggests being motivated for yourself and not another person, but having that other person really helps me. So go out and find that really motivated person to help you until you can do it on your own!

I have a 8 month old baby and a 3 year old and I am down to my pre-pregnancy weight. I think after I am done nursing, I will need to improve my portion control even more, but until then, I am practicing by including veggies or fruits with every meal and not eating like a horse.

it's good to feel good again!

This morning I went on a FABULOUS run with my sister Cheryl and ended up at the park so the kids could play. I'm very encouraged that after a month with only a few runs it wasn't painful (except the uphill sprints) and was able to keep up a conversation without losing my breath! Yay!

I've also lost five pounds after being sick in March with strep and a ruptured eardrum (OUCH!). I think my stomach shrunk from having no appetite... which has helped me keep my portion sizes smaller and reduce snacking big time! It's amazing to not feel hungry or the need to constantly eat something. So much easier than fighting the cravings. Cravings are evil.

After a five day road trip to Arizona and the Grand Canyon, I'm finally back in the exercise groove! I'm excited to increase my endurace with running and develop more muscle with Jon's P90X DVD's. I want to try the yoga one next. Tomorrow.

How are *you* doing with

your fitness goals??

Let's get some more posts and comments going!

it's the X.

P90X. I've been borrowing my brother-in-law's workout DVD's and getting some major strength training done. I tried their nutrition program in the spring and really liked it. Summer wreaked havoc on my fitness motivation, but I'm going strong again! I'm averaging 4-5 days a week that I either go for a 1.6 - 2 mile run or do a fitness DVD. My goal is 6 days/week, but only because it gives me no excuses to skip :)

Anyway, I absolutely loved my workout this morning because the DVD has the option to turn off the music so you only hear the instructor (he's a little weird) and not the background music... so I opened up our Girls In Shape blog and turned up the volume so I could work out to the cool songs on our playlist! So here's a shoutout to everyone who helped contribute their favorites to make our playlist rocking and eclectic! ** Be sure to comment with your most recent fav's so I can add them to our songs! **

My most recent adds have been Short Skirt, Long Jacket and Love You Madly by Cake; Tik Tok by Kesha; Wind It Up by Gwen Stefani; Starry Eyed Surprise by Oakenfold; She's a Rebel by Green Day; I Believe in a Thing Called Love by The Darkness.

Check them out!!!

pre and post-workout nutrition tips from active.com

I loved this article so I thought I'd share! (Click on the title below to view article at Active.com)

To Eat or Not to Eat Pre-Workout?

By Hana A. Feeney, MS, RD, CSSD

Should you eat before working out? Is it better to exercise on an empty stomach so that you tap into your fat stores and burn them away? What if you have a sensitive stomach? Should it be carbs or protein or both?? So many questions!

The bottom line: When you eat carbohydrate-rich foods before exercise, you will perform better--mentally and physically--during your workout. The question then becomes, what works best for your body?


Sensitive Stomach?

Choose low-fiber and low-fat foods before exercise. Try to eat at least one hour before beginning your workout. Skip the peanut butter and high-fiber dry cereals before your workout. Fat and fiber hold food in the stomach longer and with your sensitive stomach, you want the food that you eat before a workout to be digested and out of your gut when you start exercise. Best low-fat, low-fiber foods:
•Banana

•Low-fat yogurt

•Whole wheat English muffin

Trying to Burn Fat?

While it is true that exercise on an empty stomach allows you to burn fat during exercise, this does not translate to a reduction in body fat. When the body is burning fat for fuel during exercise, it inevitably means that you are working out at a lower intensity. What does that mean? It means that you are burning fewer calories per minute of exercise.
To really blast through fat stores, you need to be in the carbohydrate-burning zone. When your body is using carbohydrate to fuel exercise, it means that you are burning more calories per minute. When carbohydrate isn’t available, your intensity drops, both physically and mentally. Exercise on an empty stomach generally feels much harder. Choose a satisfying meal or snack, but keep the high calorie additions to a minimum if you are trying to lose body fat. Give yourself 30-60 minutes to digest and then hit a high intensity workout. Best lower calorie, carbohydrate-rich foods to blast fat:
•Unsweetened cereal with skim milk and fruit

•Toast with light spread of almond butter and preserves

•Low-fat yogurt-fruit parfait

Protein to Build Muscle?

Eating protein-rich foods before exercise won’t necessarily lead to bigger muscles. Focus your attention on protein-rich chicken, salmon, turkey and Greek yogurt for after your workout when your muscles are more receptive to the powerful muscle-building affects of protein.
Before any workout, you need carbs. Carbohydrate powers exercise, especially high-intensity workouts like weight lifting. You can blow through your glycogen stores (carbohydrate stores) during a heavy lifting workout. When glycogen levels get low, mental and physical energy will drop. When trying to build muscle it’s a good idea to incorporate small amounts protein into every meal and snack, provided that you aren’t sacrificing carbohydrates. Choose pre-workout meals and snacks that provide carbohydrate and a bit of protein for extra calories to build lean mass. Best muscle-building options:

•Hummus with cucumber and tomato slices on whole wheat pita

•Oatmeal with fruit and low-fat chicken sausage

•Baked sweet potato topped with low-fat cottage cheese

Prime your body for exercise by choosing carbohydrate-rich foods for your pre-workout meal. When possible, give yourself at least 30 minutes to digest the food and absorb the nutrients. Experiment with which foods work best for your body.

jillian michaels kicks

my booty.

it is sore.

i'm hoping it will all be worth it.

tomorrow will be day 5.

i'm loving this video.

thank you heidi for inspiring me!

now if only i could find the time to run.

rules of running

Hi girls! It sure has been a while since my last post... I have no excuses, just good intentions that got me nowhere.

So I've picked up running again lately, and came across a blog (I love the name- Eat. Blog. Run.) with this post, and of course just had to share it with the girls! Hilarious, brutally truthful, and inspiring... enjoy!

The 53 Runner’s Commandments

by Joe Kelly

1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.

2. Walking out the door is often the toughest part of a run.

3. Don’t make running your life. Make it part of your life.

4. During group training runs, don’t let anyone run alone.

5. Keep promises, especially ones made to yourself.

6. When doing group runs, start on time no matter who’s missing.

7. The faster you are the less you should talk about your times.

8. Keep a quarter in your pocket. One day you’ll need to call for a ride.

9. Don’t compare yourself to other runners.

10. All runners are equal, some are just faster than others.

11. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.

12. For a change of pace, get driven out and then run back.

13. If it was easy, everybody would be a runner.

14. When standing in starting lines, remind yourself how fortunate you are to be there.

15. Getting out of shape is much easier than getting into shape.

16. A bad day of running still beats a good day at work.

17. Talk like a runner. *Singlets*are worn on warm days. *Tank tops* are worn to the beach.

18. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.

19. Don’t always run alone.

20. Don’t always run with people.

21. Approach running as if the quality of your life depended on it.

22. No matter how slow you run it is still faster than someone sitting on a couch.

23. Keep in mind that the harder you run during training, the luckier you’ll get during racing.

24. Races aren’t just for those who can run fast.

25. There are no shortcuts to running excellence.

26. The best runs sometimes come on days when you didn’t feel like running.

27. Be modest after a race, especially if you have reason to brag.

28. If you say, *Let;s run this race together* then you must stay with that person no matter how slow.

29. Think twice before agreeing to run with someone during a race.

30. There is nothing boring about running. There are, however, boring people who run.

31. Look at hills as opportunities to pass people.

32. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.

33. Never throw away the instructions to your running watch.

34. Don’t try to outrun dogs.

35. Don’t trust runners who show up at races claiming to be tired, out of shape, or not feeling well.

36. Don’t wait for perfect weather. If you do, you won’t run very often.

37. When tempted to stop being a runner, make a list of the reasons you started.

38. Never run alongside very old or very young racers. They get all of the applause.

39. Without goals, training has no purpose.

40. During training runs, let the slowest runner in the group set the pace.

41. The first year in a new age group offers the best opportunity for trophies.

42. Go for broke, but be prepared to be broken.

43. Spend more time running on the roads than sitting on the couch.

44. Make progress in your training, but progress at your own rate.

45. *Winning* means different things to different people.

46. Unless you make your living as a runner, don’t take running too seriously.

47. Runners who never fail are runners who never try anything great.

48. Never tell a runner that he or she doesn’t look good in tights.

49. Never confuse the Ben-Gay tube with the toothpaste tube.

50. Never apologize for doing the best you can.

51. Preventing running injuries is easier than curing them.

52. Running is simple. Don’t make it complicated.

53. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.