What The Heck Is Eating Clean?

On the 23rd of February I began eating clean. What is eating clean?

I first came across this concept through an instagram account called eating_whole. I love how simple Lauren's meals were and the results she was getting. I knew I wanted to do something to help get this baby weight off and this seemed like a great approach.

The first week I was really surprised by the lack of cravings I had for bad things. I only drank water and had three meals w/ one snack a day. I took a grocery list from Lauren's account and bought everything I thought I would like. I learned what worked and what didn't. I kept track of my calories, but wasn't restricting them. I wanted to see which days I felt more full and had the most energy, which for me was between 1,450 - 1,550 calories (I am still breastfeeding). 

Week 1 I lost 2.5 lbs and felt amazing. Week 2 I lost another 2.5 lbs and still feel great. I am still surprised at the lack of cravings for bad food I've had. During my pregnancy I basically wanted anything but healthy food. My skin has never been more clear. I've tried every over the counter acne product out there and would still get spots on my neck, I haven't seen my skin look this good EVER. 

To date this was my favorite snack she has posted! 

I sliced a sweet potato super thin, tossed the slices in a tiny bit of coconut oil, placed them flat on a baking sheet and sprinkled with chili powder, paprika, and garlic. Baked in a 450 degree oven for 15 minutes until they became chips. The dip is 1 mashed avocado mixed with a big spoonful of Fage plain Greek yogurt, 1 diced tomato, a squeeze of lime, a drizzle of honey, a dash of garlic. - Lauren of Eating Whole

I've also restricted my dairy intake as it upsets little man's stomach, but I think I've made the switch to Almond Milk for good. I highly encourage you to check out Lauren's account and blog if you are interested in eating clean or just trying to eat more healthy. 

I will keep you updated on my progress, I plan to go a full 6 weeks. 

A Quick Runner's Schedule

As I was planning out our running schedule for the next few weeks (if I don't put it in writing I don't ever commit), I came across this training schedule. I liked it not only for the great design and layout, but because it's a great guideline. Even if you aren't training for a race you can use this to get an idea of rest days, cross training days and cut back the miles to where your body is currently. Let me know if you have other running schedules you follow??

Workout Cheat Sheets

So if anyone is like me, they pin all these amazing workouts and then when you get to the gym you have no idea what to do? Well I got pretty tired of trying to run on the treadmill or elliptical while looking at my phone. Seriously, one time I fell off the elliptical and gashed my shin... real cute.

I came up with a very effective way to bring the workouts to the gym. Here is what I did.

-I created a folder on my desktop called Fitness and dragged all my workout pins into the folder.

-I then created a pdf of the workouts in Pixelmator (you can use Adobe) and printed it out onto an 8.5" x 11"

-I cut the workouts out and paired similar ones together. Taping the workouts back to back. I then used self laminating sheets (found at Walmart precut to this size $1.50 for 5) and boom DONE!

Now when I go to the gym I just grab a workout and get to it. SO much easier for me and my workouts can't get all gross and sweaty anymore. No idea why it took me so long to come up with this one.

Also this right here is my favorite workout at the moment. I can burn up to 650 calories in 45 minutes, and that's with a 5 minute cool down. It really isn't too hard, I try to beat my previous stride count each time.

SeaWheeze Half Marathon // Registered

Last night when I was online drooling over Lululemon's clothing I saw an advertisement for their annual half marathon in Vancouver B.C. I immediately wanted to do it and Rob said 'let's go for it'. We registered immediately and I scored a hotel with my points. We just have to start saving for airfare!!

I'm so pumped for this race and that I get to do it with Rob. Also that it will be our first vacation since the wedding. So much to look forward to and we both get free Lululemon shorts for running the race. There is apparently a huge after party and we cannot wait to explore the city. It feels so nice to have a partner in crime and one that is willing to run with me. I love being married!

The First Step Is The Hardest.

I've heard it before, the first step is always the hardest. Especially getting back on the healthy wagon. My knee injury and the wedding planning have all taken it's toll on my fitness routine and our eating. I didn't really gain weight, but I don't have the tone I used to have pre-wedding. Weird how that works, but I'm determined to get back in my hardcore exercise addiction habits. However, taking that first step has been hard. All I've thought about is how much I use to be able to do or how fast I could run miles, and I'm far from that, it's been un-motivating.

Last weekend, a new friend asked me to join her for an Iron Tribe workout. I could have made a million excuses not to go, 9AM on a Saturday, the people there lift really impressive things, I'm a runner.... the list goes on. BUT I WENT. And it kicked my butt and I couldn't even wash my hair for 3 days (arms were SO sore), but it brought back that feeling. The feeling of not thinking you can do what you're doing, but then you do it and it feels amazing. I remembered how I was addicted to that feeling.

And so Sunday, I got up in the middle of the million things I had to get done and walked 4.5 miles with the dogs. It only took 71 minutes, which I probably would have wasted online, and I felt great. The rest of the week I've been making healthier decisions and actually craving the gym. I've been cooking great meals under 300 calories and I even made healthy cookies. It feels good to be back in the saddle. I had forgotten how great it feels, and all it took was agreeing to a workout with a friend. Accountability.

So thanks Ruthie for getting me out of bed last Saturday! I owe ya.

p.s. my new shoes came in and I love them. I spent a whole afternoon searching the internet for these sold out babies, AND finally found them for $50 (originally on ASOS for $125) STEAL!!!

Anyone Can Run // How to Train for a 5k

How to Train for a 5k // for beginning runners

No matter your starting point, the goal is the same, run a 5k. When I ran my first 5k, after a running hiatus of 4 years, I had no goal but to finish. I didn't have a goal time or any thoughts of placing. I just signed up and ran. You can read about that race here. I became very addicted to races and made a goal to run one race a month for the year 2012.

So how did I go from not running to finishing a 5k in under 30 minutes. CARDIO. CARDIO. CARDIO. I started with the elliptical. I worked up to higher resistances and longer workouts. Really anything over an hour is a waste and you want to put in the most effort at the beginning of your workout. I like picking 'Rolling Hills' or anything that keeps the incline and resistance changing. Once I could workout pretty easily on an elliptical without getting winded I moved over to a treadmill. I was currently living in a hotel for work and running outside at night wasn't an option.

Here was my treadmill workout, the first time I tried I couldn't finish it. Give it about two days or adjust the incline.

HIIT Workout - Treadmill

I do this when I want to work my legs, but also burn a lot of calories.

 No Incline, 5 min. , 3.5 mph

 8% Incline, 2 min. , 6.0 mph

15% Incline, 3 min. , 4.0 mph

 6% Incline, 2 min. , 6.5 mph

12% Incline, 3 min. , 4.0 mph

 4% Incline, 2 min. , 7.0 mph

9% Incline, 3 min. , 4.0 mph

2% Incline, 2 min. , 7.5 mph

6% Incline, 3 min. , 4.0 mph

Finish with 9 min walk going from 6%-15% with each minute.

Cool Down 3 min @ 3.5 mph no incline.

Takes about 38 minutes and burns about 400 calories or more.

As long as you are doing cardio at least 4x a week for 30 minutes you can run a 5k. Just don't cheat yourself doing light cardio, you want to be sweating. TIP: If your stomach feels cold to the touch while you are working out, you are working hard. It also means those ab muscles are burning fat. 

The BEST way to get ready for a 5k, is to sign up for one. Nothing motivates you like investing $20 and your pride. Go for it and try something out of your comfort zone. You can use this website to find races near you.

Race a Month // September

The Color Run - Birmingham, AL : 5k

Before: For two months I haven't been able to train, I'd maybe run at total of 20 miles. My IT band was still giving me trouble, but I knew this was a very laid back race and I could walk if needed. We bought tickets back in January so we were all pretty pumped for the Labor Day race. Race day we woke up to horrible thunderstorms but still decided to head out to the race. We ended up being on the front line of the first wave. We stood in pouring rain for over an hour before the race even started.

During: The race started and people were already throwing their color packets. It was raining so the powder clumped up and was staining people's skin. The whole course was on a race track, so to say it was hilly would be an understatement. The first .25 was uphill, my best friend and I were winded two minutes into the race! We came up on the first color zone, red, and it was so hard to see anything through the powder being thrown. The rain was getting more intense and my sneakers were so heavy. We kept on trucking up hills, down hills, around corners, through color zones and only walked a few times. Finally we were close to the end, I was very ready to be done. Rob and I held hands like big ole nerds to the finish line... okay Rob was dragging me, but whatever. We came through at about 27 minutes. All 4 of us were surprised at how quick we ran despite some walking and horrible hills.

After: No one wanted to stick around for the color party at the end. We already looked like some kind of horrible tie dye experiment. Really want to do another city and pray it doesn't rain. I think it would have been much more fun and not as cold. Overall, we had fun and it's a great story! Very glad my friends Michael and Vicki drove up to run it with me :)

A Race a Month // July

Injured


Yep, injured. No race. Actually, no running in general. Earlier this month I started having knee pains in my left knee and it got so bad I couldn't even walk. A few x-rays later and I found out I had runner's knee in both and an inflamed IT band on my left.

I was told to rest, ice and do physical therapy exercises. All of which are extremely boring and disheartening. A month with no running hasn't been easy. I've been in weird moods, my skin started breaking out and I'm crabby. But I know this is what I needed to do, to heal, to listen to my body and the doctor.

But on the last day in July I just had to try. Try to run just 1 mile. No, it wasn't a sanctioned race. I didn't pay an entry fee or get a bib number. It was just me and a treadmill in Gold's gym. My goal was to make it a mile. Something that a few months ago was just a warm up and now it felt like the impossible.

I started running and it was all I could do not to smile. No pain for the moment. It was like there was no one else in the gym but me. I was determined to get to the end. The pain didn't creep in until I was almost finished. I ran an 8 minute mile, straight, no walking. Thank you IT band!

I honestly have no idea how Olympic athletes deal with injuries. I've felt like I've had to start over with my running, and I'm now 4 weeks behind on my marathon training. Complaining and making excuses won't get me anywhere. So one day and one mile at a time I'm hoping to get back to where I once was and then push further.

A Race a Month // June

14th Annual Law Enforcement Pig Run - Birmingham, AL : 5k 

                          

Before: I really didn't train at all for this race. I just wanted to run it for fun, the summer months are hard to train in. I signed up pretty last minute, but it's the only June race in my area, so to stay on target I knew it was a must run. A new friend showed up with his dog to cheer me on. It was really nice :)

Mile 1: I realized I was running the same route as the Mercedes Half Marathon from back in February. It flew by. There was only one girl ahead of me.

Mile 2-3: Went by so quickly. The weather was perfect and I had so many other things racing through my head that I almost forgot I was racing. More like a quick run. Once I saw the finish I picked it up and passed a few people. I really didn't feel to tired, which means I wasn't pushing myself, haha.

Time: 25:20 // 5k
Results: 2nd Overall Female

Running Shoes // Nike Free Run+ 2

Lately I've had a lot of friends and a few readers asking my for advice on running shoes. I thought I'd share my responses with all of you in case any of you are curious.

I'm 100% a Nike fan. Hands down, their best shoe is the Nike Free Run+ 2 ... I've owned 4 pairs. Currently I have 3 pairs that I use on a weekly basis. Why have 3 pairs of the same shoes, let me explain.

My oldest pair are the ones I used to train for my half marathon... they were toast by the end of the race/training. I now use them for going to lift weights or spin classes.

The other two pairs I rotate. I'm new to this whole rotating process, maybe I'll explain that in another running post. Anyways, I alternate which ones I run in, in hopes of prolonging the life of my shoes.

To say I'm in love with Nike Free Runs is an understatement. I've had horrible knee troubles as a runner ... until I switched to this shoe. I never have shin splints anymore and my feet never hurt in these shoes. These shoes are a barefoot-style shoe, which means they provide minimal support, but are designed to be a more natural feel. I recommend ordering a half size up from what you normally wear in everyday shoes.

I'll leave you with some words from a friend that took my advice on switching shoes :) "thank you sooooo much for getting back to me so quick! Your suggestion is amazing and I absolutely bought a pair. Ran in them for the first time today and absolutely fell in love!! They are just as amazing as you made them out to be. So thanks pretty lady!" Sybil

**You can get the +2 versions a lot less at sites like 6pm.com, zappos.com and amazon.com. Nike.com currently only sells the 3, 4 and 5 versions.

A Race a Month // April

UAB Scholarship Race - Birmingham, AL : 10k or 6.2 miles

Before: My first 10k race. I trained for 4 weeks and followed my training schedule exactly. I had run 6 miles the weekend before faster than my original goal time of 54:00, and so my new goal became 52:something. This was also the first afternoon race. It started at 6 pm. The UAB football team showed up and started the race for us, really cool.


Mile 1: Felt great. I knew I was going too fast, but it was really hard to hold myself back. I could only see one girl ahead of me and I tried to keep her in sight.

Mile 2-3: Mile 2 was pretty much all down hill and mile 3 was all uphill... like crazy uphill. I knew it was going to suck looping back around to do that at mile 6. We ran past the start at 3.1 miles and I got to see my mom and a friend! I really was ready to be done, haha. 

Mile 4-5: The first girl passed me, I really tried to keep up with her, but she was just too fast (she ended up being 1st in our age group). I really was starting to feel tired. My watch was telling me I was running 8:45 miles... I knew I needed to get my second wind if I wanted to hit my goal of 52:something. 

Mile 6: Another girl started to pass me. I stayed with her. I really wanted to place in my age group and I knew she was in mine. This was the mile with all the hills. I wanted to die several times, but kept going. With about a quarter of a mile left I passed her and sprinted for the finish line. She came in about 10 seconds after me. 

After: I was so proud of myself for really pushing it to beat the girl... but then I found out she actually had a time 2 seconds faster than me... she started the race after me so her chip was activated I'm guessing 8 seconds after mine... I was crushed. 2 seconds! 2 seconds! But I still placed 3rd in my age group and got my goal time! 

Time: 52:57 // 8:22 pace 
Results:  3rd (of 12) in 20-29 age group // 6th female over all (of 42) // 38 overall (of 132 runners) **race was actually 6.33 miles**

It's Coming to ALABAMA!

The Color Run is coming to Birmingham, AL. 3 days before my birthday... I'd like to call it fate. AND I've got some friends that wanna do it with me and we are making a team, ahhhhhh. So excited. Watch the video, try not to smile and then please go sign up for one near you. You can walk, run, crawl, wheel or whatever. It's a happy race!!! Totally awesome!

Spin Class // The Basics

Before 2012, I had only heard of spin class. I knew it involved a stationary bike, but I wasn't very interested in finding out more. I was very intimidated by the classes that had been offered at the gyms I've belonged to. I would always see these tiny little machine people (complete with funny shoes) going in and out... and I didn't feel like I belonged.

January 2012... I stepped out of my comfort zone. I went to a Saturday morning class. I was so nervous. I had no idea what to do. I just sat on my bike... without adjusting anything. I literally was too embarrassed to ask the instructor for help. Then I started watching what others were doing to adjust their bikes. I fiddled with mine a little, but then the class started and I just went with it. That first class was SO fun. I know I wasn't adjusted right and my butt felted bruised... but I had FUN! Fun working out for 60 minutes. Fun burning 600+ calories. Fun trying something new.

Since then I've been addicted. When I was training for my half marathon I lived for my rest days from running so I could go to spin class... crazy I know. There was just something totally freeing about that bike, the music and being able to leave everything behind. The classes go by so quickly. Some days I just enjoy the class as break from my running, but other days I really push myself. I crank up the resistence and I pedal faster than I thought was possible. I love leaving a puddle of sweat underneath my bike. I love leaving behind everything that has been holding me down during the day. I love 60 minutes of "me" time. I love spin class.

**And my 2nd time I did have the courage to ask for help adjusting my bike**

A Race a Month // March

Race for the Cure - Baton Rouge : 3.1 miles

Before: I've had exactly 4 weeks between this race and my last, the half marathon. I took about two of those off and barely ran at all. These last two weeks I've really just been working on speed intervals and I wasn't too confident I could shave off any time from my last 5k back in January. My goal going into the race was 25:36, which would be 30 seconds faster than my personal best 5k. My coworker Eileen agreed to come down to the race and take photos!! I was so glad she did. I also met up with another Northland College graduate who lives in Baton Rouge. Basically, I had some motivation to kick butt!!!

1st Mile: There were only a few hundred of us that had timed chips, the rest were just running for fun. We got to be up at the front for the start. My watch kept telling me I was running around a 8:40 -9 minute mile and I was pretty discouraged. I knew I needed to be running 8 minutes. I was also getting passed a lot... but I just kept telling myself that the race wasn't over. **I actually ran a 7:34 mile**


2nd Mile: Passed a water station and got a little pep back in my step and my music got me pumped up to take on the rest of the race. I stayed with this girl that had been trying to pass me and I totally sprinted off once we were on a hill. We passed by this sorority house that had all their girls on either side of us cheering us on... it was amazing. 


3rd Mile: I couldn't believe I was almost done. A half marathon to a 5k felt amazing. I just told myself I only have one mile left... I can do this. It went by very quickly and before I knew it I could see the finish line. I sprinted to the end. 

After: I couldn't believe my time!! 25:07 ... 59 seconds faster than my 5k in January. And 30 seconds faster than my goal time. I was so excited!!! It felt amazing. It still feels amazing. 


Time // 25:07 - 8:00 minute pace average
Results // 4th in 20-24 female  -- 23/259 total women -- 120/488 total runners

My New Favorite Workout

Jillian Michaels has done it again!! I saw this DVD at Whole Foods a few weeks ago and picked it up. I was drawn to the idea of adding some strength training into my running workouts. Plus with bathing suit season fast approaching my butt could use some toning, haha.

I'm on week two right now and I've done the workout 4x so far. It's 45 minutes and I still am on level one, but there are three total. I'm aiming to do each level ten times before advancing.

I've already noticed how much easier the exercises are getting, there are lots of balancing and stability moves. I'm also way more flexible... thinking it might be the integrated yoga moves and lunges. I can't say enough about how awesome this DVD is.

It's not as physically/cardio based like her others, it concentrates on contracting the muscles slowly. That doesn't mean you won't feel the burn during or the day after... I've never felt so sore in my life after that first day.

So there is my two cents on the new Killer Buns & Thighs by Jillian Michaels... who is my personal fitness hero :) Plus it's only $10... I mean come on!!

A Race a Month // February

The Mercedes Half Marathon : 13.1 miles

Before: I trained for about 10 weeks, and the last two were the hardest, I wasn't sure I was ready to run 13.1 miles. My goal was to finish around a ten minute mile average, or a finish time of 2:10:00. I woke up at 5AM to stretch and get myself in the zone. I was downtown by 6:15 and I had never seen so many runners in my life. My stomach started to churn. The temperature was 24 degrees and windy, I tried not to thin of all the things stacked against me. Lining up was crazy, there were so many people. The gun went off and I didn't even cross the start line until two minutes later.

1-3rd mile: These flew by. There were so many people running and so many people cheering us on. I had water and Gatorade at a few of the stations. I was starting to get hot and so I ditched my gloves. My pace was about 8:33 mile. I was nervous I was going out too fast but I couldn't run any slower.
4-6 mile: Started to get cold and my hands felt numb, nothing hurt running wise though. I was in the zone hardcore. I was passing people on the hills and really kept my pace strong. I passed the 10k mark and knew I could finish under 2 hours if I kept my pace up. That motivated me even more.
6-11 mile: I really don't remember much of these except how cold it was. We were in the shade and my fingers were frozen. This was also the incline part of the race. At about mile 9 my hamstrings started tightening up, but I just kept my eyes on the prize. I was still maintaining a 8:33 pace.

sorry for the blurry photo, my mom wasn't use to my new camera

12-13 mile: This is where the people started thinning out, the full marathoners were seperated from the half and the course was flat. The sun came out and it was pretty easy to maintain my pace. The last mile I realized I was gonna finish in under two hours and I kicked it into high gear. The last mile was an 8:00 pace. When I came down the finish shoot there were a million people and I just sprinted... I couldn't stop smiling and I found my mom and uncle in the crowd. I've never felt anything like what I felt when I finished. It was unreal.

After: I could barely walk about 5 minutes after I finished. My legs just locked up and no amount of stretching could help. But it eventually went away. I placed 23/169 in my age group and 913/4500 overall. I'm so proud of myself and all my hard work paid off. I wanted to quit the training so many times, but the feeling of running this race outweighed all the negative. I'm hoping to run a full marathon this October :)

Time: 1:54:32 // 8:42 pace

Flag Football Fun

Probably my new favorite past time. I've started playing after work with the guys. I was very timid at first, but now that I know what I'm doing I get pretty competitive. I like rushing the quarterback and also rushing on offense. Never thought I'd know what those even meant, let alone be doing them, haha. Flag football has been such a great outlet and a way to get outside and be more social. I'm so addicted.

Next on the list... paintball.