Working Out and Refueling

As you may or may not know, I was training for a half marathon earlier this year. I fell off the training plan with my busy lifestyle and ended up just doing the 5k instead. However, I still want to run a half marathon before my 35th birthday, so that gives me......140ish days to get it done.

Training for a half marathon is quite complex and requires dedication, proper nutrition, and a variety of workouts. It's not advised to just run to prep for a half marathon. Your body will be going through a lot during those 13.1 miles, so you need to make sure you prepare it properly. And that is a whole body experience.

While I currently haven't started training for the half marathon, I do run and walk when I have time to stay active. Two years ago, I worked really hard during the summer months and lost weight and gained muscle. Unfortunately I gained some of that back and more importantly I lost the muscle. So it's time to get back to it.

Recently Nuts.com reached out to me to find out how I incorporate nuts into my workout recovery. It really defeats the purpose of a quality workout to gorge on not-so-healthy options when refueling. You won't get the progress you want and will most likely feel sluggish. Check out this great chart on post-workout snacks.

Here's my method:

Post-run, I make sure that I provide my body the fuel it needs to recover properly--a good mix of carbohydrates and protein. Sometimes I have a vanilla protein shake and other times I eat some nuts or trail mix....depending on my mood. And of course, I give my body plenty of water.

All natural almonds are one of my favorite snacks of all time. They are great when I am in need of a mid-morning or mid-afternoon snack and keep me from snacking on the junk food snacks that I typically go for. A handful provides a nice snack that is lower in calories and high in protein. Here are some other ideas of great times to eat nuts instead of junk food.

Sometimes I find it hard to find recipes that I feel have adequate amounts of protein for recovery. Nuts.com offers up some great recipes to help you pack your diet with protein in a healthy way.

So while I'm running and enjoying myself this summer in the amazing outdoors of Wisconsin, you betcha I will have some trail mix or almonds on my for recovery! And I know where to go if I happen to run out of them--Nuts.com - Their website has just about everything you can think of.

So please send those kind words of encouragement my way to help me stay on track this time and maybe you will see me out and about running and training this summer!

Move-It Monday

April was an extremely busy month and I'm excited for it to be over actually. I had so many things come up out of the blue that I felt I had zero time for extra things. Unfortunately the blog fell into the extra things category. Hopefully May will free up more of my time. And maybe I need to read the book above??

Another thing that didn't seem to fit into my schedule was working out as much as I wanted to. But I got back to the gym yesterday for a kickboxing class and boy-oh-boy am I feeling it today. It's a different workout than the boot camps that I do, but I worked just as hard or harder and sweat just as much or more in this class. Boot camp usually makes me feel it in my core and quads, but kickboxing killed my upper calves and arms.

Tracie, the kickboxing instructor at Energize Zone comes up with some great combinations and she keeps a good speed to get us adjusted to the moves before picking up the pace. Because of all of the boxer stances and back-and-forths, I know that is why my calves are so tight.

My arms are sore from really going all out on the jabs, cross and hammers. I feel like I'm back in Poms and I'm hitting each move precisely - thus the sore arms today.

With my legs being so tight, I decided a walk would be the best for me. Big Bend is under construction so I took a gander down Clark Street to see the progress. It's pretty much down to one lane with large equipment and gravel everywhere. I hope they stay on schedule and get the road done quickly.

I headed down into the park to check out the river and although it was high, I got this amazing shot of the sunset. It really was so peaceful down there -- minus the bugs that kept flying in my face :)

I hope to get out for a lot more walks and runs and get to more kickboxing and boot camp classes in May. I must do it in order to hit my goal I set for myself. :)

I am also in search of my next run for 2013. I don't have anything on my plate until August, so if you have suggestions, I'm open to them -- 7k and under as I'm still working my way to a 10k and am not there yet.

Move-It Monday: March Runs and Fitness

Move it Monday on a Tuesday? Eh, it was bound to happen :)  At least I'm still posting right?

Last month, I participated in quite a few runs. Running has never been anything that has come easy to me, but I'm sticking with it and raising money for great causes all at one time.

I am getting better at running overall and my time is staying decent, considering the Wisconsin elements that I have dealt. I know that the boot camp classes that I am taking at EnergizeZone in Waukesha are definitely helping me get stronger legs. You can't just run all the time and expect to get better - cross-training is key.

Another essential is the protein shakes that I have recently become obsessed with. I have found a way to make them where I don't taste the protein and can really enjoy them everyday! This is another thing I must thank Ken at the Zone for - proper nutrition information. Let's just say Peanut Butter Cup, Mint Chocolate, Strawberry Lemonade smoothies are my fave...it's like a treat after a workout! :)

In addition to these runs, I participated in Energize Zone's Spring Into Fitness event on March 23 - this was a day dedicated to showing the offerings of the gym and letting us try new classes for one price. We started with boot camp that was brutal but awesome as ever. I'm sure my classmates appreciated that I changed clothes before class 2 - I'm sweat when I work out!!!! LOL

During the break between classes we ate some healthy snacks including strawberries stuffed with vanilla yogurt and sliced almonds, protein deviled eggs, cheese, sausage, crackers and my mom's black bean brownies with Click Protein powder.

NOTE: Here are our edits to the recipe. We used brown sugar for the sugar and for the protein powder and coffee, I used 2 oz Click & 1 oz 2 tsp vanilla protein powder (no instant coffee.) We did add 1 Tbsp of olive oil (extra virgin of course) because we wanted some form of fat in the recipe. And you will use a bit more water than the recipe calls for. These things bake thick but they are sooooo good!

Here is the recap of my runs.

Sporting purple  for Alzheimer's 

Reflectors just cuz :)

Not the worst roads I have encountered but pretty rough. 

Testing out the new ProCompression socks for recovery

My medal for participation

Lucky Leprechaun 7k - 4.49 in 56:54 - snowy, slick and COLD
This run raised money for the MACC fund

Didn't want to get out of the car - too chilly!

Shauna and I before the run in the warm-ish tent

Freezing at the start

So ready to get going!

Finally people were moving!

Guinness Beer even runs :)

Mom got me almost at the finish - yep I was still smiling

Didn't stay after for the beer and my banana was frozen so I couldn't eat that either. Getting my shoes and socks off in the car and have the heat blast on my legs was heavenly!

Happy 5k - 3.1 in 37:28 - cool but no frigid
All proceeds from the HAPPY 5K will go to the Leukemia & Lymphoma Society

Only picture I took - It was snowing on me

Cool medal :)

Health for America #50states 5k - 3.1 in 40:17 - icy yucky

Brought my face mask for the icy stuff hitting me in the face

Dry roads but there was snowy/icy crap hitting me in the face

There is road somewhere under there!

I actually haven't signed up for a single run in April yet and I'm thinking that this month should be more focus on either distance training (if I'm ok running slower but farther) or speed training. I was hoping to get a 5k done in 30 minutes this year and I'm holding pretty steady in the 35+ right now. What do you think? Speed or distance?

Move-It Monday: Lori's Wellness Story

UPDATED!

Sorry for the lateness of this post. I definitely had a bout with Karma today and it came back for me. I had joked about someone else not fact checking yesterday before posting their story, and well, it came back to get me. If you read this post earlier today, it wasn't Lori's story. I apologize for the falsities of it and am here to right my wrong. 

While I continue my recovery efforts from my 7k this past weekend, that I will blog about soon (completed in under an hour and totally pumped for more running!!!), I wanted to share Lori's story of wellness from the Energize Zone.

 
I met Lori a few weeks into my challenge at Energize Zone and she is truly a rockstar. She started her weight loss journey in in the Fall of 2012 and she told me that it has completely changed her life.

Lori before

Lori was facing two amazing milestones before joining the Zone - turning 50 and having her 25th wedding anniversary. She wasn't feeling like herself, and much older for her years and after following a friend's Facebook posts, she decided to check out Energize Zone.

She didn't realize how much she missed working out, except the mile run that starts each boot camp class (even that she, and I, don't mind anymore). She was hooked fast and joined multiple classes a week to get to her goal.

My first impression of Lori was that she is very motivated and determined to reach her goal. She rocks it out and helps lead in stretches at the end of class so Coach Ken can get ready for the next class. I look to her as a leader as well and know that if I'm having a down day, she will get me pumped up to crush my workout!

"I went from believing that at my age losing weight was beyond my reach to believing any goal is attainable," says Lori. She now takes boot camp, cardio kickboxing and Zumba classes at the Zone. I'm hoping to up myself to three days a week, but living outside of the city makes this a little hard for me (excuses, excuses I know!).

Lori's after photo with other ladies of the Zone

Both her and I see how well informed Coach Ken is and the way he stresses the importance of not only exercise but proper nutrition motivates us. I agree 100% with Lori and Ken and see changes in myself after my Free Wellness Profile last weekend. I make a more conscious effort to watch what I eat and what it will do to my body.

Lori feels a part of a family at the Zone and loves the positive motivation from everyone while we all try to reach our goals. "I can't wait to see what new things will be coming at "THE ZONE" this year!" says Lori."

Lori and her hubby come to the Zone together for some classes and Lori has joined the 24 Challenge at the gym. This is the next level above the Body Transformation Weight Loss Challenge (that I am a part of now).

24 Challenge at the Zone

This coming Saturday, The Energize Zone is hosting a Spring Into Fitness Event. Sign up now to try two classes and some healthy snacks for only $15. Only 50 spots are available and this is an inexpensive way to come check out the gym for yourself. RSVP early this week to guarantee yourself a spot!

Next month, Energize Zone is hosting an Energize Your Life Expo that is open to vendors to sell their products and services (some exceptions apply). See the image below for the details and call Coach Ken to reserve your spot. 

Energize Your Life Expo - April 27

Compensation for this post was provided by EnergizeZone after I asked to feature the 'Zone. Opinions expressed here are my own.  

Move-It Mondays: Karen's Energize Story

I continue my featured posts today with Karen's story of wellness from the Energize Zone. I met Karen at my first class that I took at the Zone--when I was very intimidated and unsure what to expect. In that class, I saw that the ladies of the Zone are a tight group that motivate each other and help each other get through each challenging class. I couldn't wait to be a part of that and the intimidation has gone away.

Karen before Energize Zone

Karen, like myself, has struggled with her weight and tried all the diets out there. She found the Zone from an ad in the paper for one of Coach Ken's challenges and talked a friend into doing it with her. (I found the Zone challenge very similarly, on the Waukesha Patch daily newsletters!)

She credited her weight gain to a slow metabolism and poor eating and lifestyle habits and scheduled her free Wellness Profile with Coach Ken. Her profile results showed that she had an extremely high body fat percentage and almost started to cry (I almost did the same when I got my results - more on that in a future post!). But Coach Ken, in his amazing ways of keeping us motivated and positive said to her, "Don't worry, we got this," and she holds those words close to her as her motivation to keep going.

Join the challenges in March!

Karen started out with just the boot camp weight loss challenge class each week, but before she knew it, she was coming 4-5 days a week for classes. I have recently become a two-class-a-week attender and can vouch for how addicting and motivating the classes are. Any bets as to how long until I'm up to 3?

She shared with me about meeting the wonderful ladies of the Zone and how easy they are to talk to. "We started working out together, encouraged each other, laughed together and became friends," says Karen. "There is something different and less intimidating about working out in this kind of environment than working out in a regular gym." I agree with her 100%!!! I hated working out "alone" at the gym as I couldn't help but think that everyone was looking at me or I was doing something wrong. It isn't like that at all at the Zone. Everyone is looking out for the benefit of the group and getting the group to accomplish the skills.

With the fitness classes and improved nutrition, Karen has lost 45 pounds in 7 months! She is on the Wall of Fame at the gym and seeing her progress photos is a definite motivator to me. I'm not showing the best weight loss numbers currently, but I know I have it in me to do this.

Karen now loves working out where as before she disliked even just climbing a flight of stairs because she would get winded. Her lifestyle has changed completely; she is in better health, has made many new friends and loves being active. The nutrition information that Coach Ken shares is vital in her journey.

Karen in 2013

She can't wait for the weather to change so she can go running with her daughter. This really hits home with me as my mom and I are in a challenge together now at the Zone. We are both working our butts off each week to get into great shape and hopefully run The Color Run in August together again this year. But we hope to not feel like we were going to collapse at the end like last year and be able to enjoy the triumph of our completion.

I look to Karen in my classes that we have together as someone of motivation. When I don't know what a move is or if I'm doing it right, I know that I can count on her to perform it properly. She also leads us in stretching at the end of class so Coach Ken can make the smoothies that the ladies like so much. I haven't had an Herbalife smoothie yet, but I think this week is time.

If you want to test out the Zone and see what it is all about, mark your calendars for March 23 - try two classes, tea, a smoothie and some healthy snacks for the unbelievable price of $15. Only 50 spots are available for this event, so call the Zone today to reserve your spot 262-349-9983. And if you have any questions about the Zone, call Coach Ken! 

Compensation for this post was provided by EnergizeZone after I asked to feature the 'Zone. Opinions expressed here are my own. 

Move-It Mondays: Vacation Workouts

I have returned from Salt Lake City and can hardly believe that the vacation ended a week ago. Back to the real world is so difficult! But I was very proud at my weigh-in last Wednesday at EnergizeZone, I didn't gain anything. I didn't lose either, but after letting myself eat just about whatever I wanted, I know that all the walking we did (and the treadmill/elliptical jaunt) made me maintain. See....vacations can have fitness built in without realizing it! BONUS!!!

Antelope Island - Too beautiful

Here is the breakdown of activity:

We arrived on Thursday night in Salt Lake City and rented a car to help us be touristy in the city, but our vacation was full of walking for the rest of the days. We did swim a bit in the hotel pool, but it was small so laps weren't exactly possible.

Being touristy at Snowbird

First up on Friday morning was our trip to Snowbird Peak. We drove up and up and up into the mountains and when we arrived at the resort, the lots were pretty full. We just decided to park in any spot we could find and walk to the resort. I bet that equated to a few blocks each way on an incline.

Snowbird Resort and the amazing peak behind it

The resort was too beautiful not to walk through and I had to take a few shots.

Heading up the tram (11,000 feet up!)

When the tram dropped us off on top of the peak, we definitely burned some calories walking in the snow around the top. Although it wasn't that big of an area, I bet I walked a mile total with all the back and forth I did on the top to capture every angle of the gorgeous mountain-tops.

Panorama of Snowbird Peak

At least I had on good shoes, but boots or skis would have worked better at the top!

Tram taking us down

After Snowbird, we drove to Park City and walked the length of the main drag. The street is on a pretty steep angle and we walked down it first, walking through a few shops. Then we had to walk back up to our car; a great incline workout :)

Park City - built right into the terrain

Extremely steep walk up to some apartments

On Saturday, after the Build Your Blog Conference, I decided to check out the fitness room at the hotel. I had walked by a few times and saw a few treadmills, free weights and an elliptical, but no one was ever in there.

The equipment had TVs  to keep me occupied. Unfortunately, my lungs weren't having the (I assume) slightly thinner air and I was having a really hard time keeping up with what I felt was my pace running on the treadmill. After 1.5 miles, I switched to the elliptical and finished strong with 1.6 miles and less winded-ness.

Sunday we walked around the Mormon Tabernacle, City Creek Mall (although closed) and then Antelope Island.

Tabernacle Square

City Creek closed but we still walked around

The Island was also tricky with all the snow covered parts, but definitely worth every second of the serene beauty. NOTE: This is an awesome island to bike around or camp on; it's on my list for a summer trip!

My friends on Antelope Island (note the inappropriate shoe choice!)

Jumped into the snow to get a picture on the Island

The Island did hold up to its name and we did get to see a bit of the wildlife.

Monday was the Aquarium and then booking it through the airport to catch our connection. Denver's airport is ridiculously large, but can easily be navigated.

So besides the treadmill/elliptical workout, the rest of my adventures were inadvertently fitness related too. I'm glad that I love to walk because I would have missed out on so many awesome parts of this trip if I wasn't willing to hoof it a bit :)

I hope to get a Salt Lake City "Food I Ate" recap this week - found some great new places and loved everything I ate!