Sunday, December 11, 2011

I think my rendezvous with the 19's is going to be short lived. . . 18 I'm looking at you!

I Ran 19:00 today!

I will add that I think the course was a little short and it was closer to a 19:30, but either way it's a PR and I couldn't more psyched up :D

I felt smooth, strong and in control the whole race, it felt almost easy. I'm ready to start posting some sweet 18 min times come the spring :)

My Garmin mile splits (which work out to a 19:30 pace, my garmin had the course as 3.03): 6:07/6:20/6:25.

My first mile has stayed pretty consistent throughout my races, I'm usually around 6:10, it's really my 2nd and 3rd miles that have seen such a great improvement.

I'd love to write more right now but it's pretty tedious on an iPhone (I don't currently have a computer). Come the new year I will be back in full swing!

Thursday, November 24, 2011

Wednesday, November 16, 2011

What I've Been Eating Wednesday~ Jamie Eason Edition (with bonus progress pics)

    I've mentioned in my recent posts that I've been following the Jamie Eason LiveFit 12 week trainer,  I'm actually kind of obsessed with it and am in shock over the positive impact it has had on my fitness and my life in general.  I've always run and recently I've gotten more and more into resistance training (BodyRock!), but I've never followed a structured lifting program.  I am loving the change of pace that lifting heavy has done for my mind, body and soul, I truly look forward to my workouts (almost) everyday.

   Yesterday was leg day and I squatted, singled leg RDLed, walking doubled lunged, single leg split squatted and barbell glute bridged my heart out :D

     But the best part about the program may just be the laid out nutrition plan.  Besides never having followed a lifting program, I've never eaten (or knew how really) in a way that promotes muscle growth and fat loss (as opposed to weight loss).  

Some basics of the plan:
~ Eat every 3 hours (so usually 6 meals a day)
~ Complete lean protein with each meal
~ Load up on veggies (as with all well rounded diets :)
~ Non processed, limited ingredient foods (Here is Jamie's list of approved foods for the plan)
~Complex carbs with the exception of post workout simple carbs to aid quick protein digestion and muscle repair (I go with 1/2 a banana as recommended by Jamie)
~ Macros (% of protein/carb/fat) vary depending on the phase your in
~ Taper carbs out towards the evening (no carbs after 7 in all phases)
~ Protein meal before bed (prob around 9-10 pm for most people, best options: Egg whites, Cottage cheese or Casein protein)

   Here is what I ate yesterday , which is pretty much what I eat everyday with some small variations.  I'm really bad at remembering to take pics of my food, so I don't have pictures of everything, I also added a few extra pics with variations on my meals (or just my egg whites bc thats the only thing I remember to snap).



First off there have been LOTS of egg whites! 
Thankfully I really like egg whites and I've had fun finding different ways to prepare them.

I usually have an omelette for my 1st or 2nd meal and sometimes for both :D

Yesterdays Meal #1:  Egg Whites with: Spinach, White Mushrooms, Red Bell Pepper on Ezekial Toast and Lottsss of Black Pepper (love!)

Sweet Potato and Spinach Egg Whites 

Egg White Omelette with Cinnamon and Banana Slices, bit of Truvia sprinkled in and Strawberry Slices on Top (Sometimes I'll sprinkle Vanilla Whey Protien in too, makes it french toast like)

Meal # 2 yesterday:
Chicken Stir Fry ~ Throw chicken and stir fry veggies in a pan and done :D 
So simple and so so good!

Meal #3
     Didn't get a pic, but yesterday I had Chobani Plain Non-fat Greek Yogurt with Cocoa powder, around 1/4 cup oats, and a few blueberries.  This was my pre-workout meal so I was okay with a bit of extra sugar in this meal (also Chobani has 7 g sugar as compared to Fage's 9 gs)



+


+

Post Workout:
I have great love for my post workout whey protein and 1/2 a banana.

Meal # 4
   Sometimes I consider my Whey and Banana as a meal, but as it was leg day and I need the extra cals I ate a more substantial meal an hour later.

  Didn't take a pic, but I had one of  Jamie's Italian Turkey Burgers (made mostly with zucchini and ground turkey).  I usually make a batch of about 10 of these on Sunday and then Matt and I have them throughout the week.  He brings his to work for lunch on a wrap with cheeses and tomato.

  I had mine crumbled over a spinach salad with mushroom, roasted red pepper and balsamic vinaigrette :D

Meal #5
     I failed at taking pictures the second half of the day, besides I was so hungry by the time I came home from work that I pretty much devoured dinner while I was still making it.

     Dinner was a can of albacore tuna mixed with avocado, salsa and extra tomato slices plus a slice of Ezekial bread.  This was around 6:30 and I usually wouldn't have that many carbs at this time in the evening, but it was leg day, I still needed the calories and  I'm trying to gain all the muscle I can before the final phase which is strictly fat loss.

Meal #6

My final meal was at 9:30 last night:  5 egg whites sprinkled with cinnamon, chocolate casein powder, truvia and a drizzle of natural peanut, cashew, almond butter (Target brand).  

Sometimes I just do 5 hardboiled egg whites or a casein shake but last night I wanted more of a treat.  I know some people have a hard time with egg whites but I've grown to love them during this program.


Progress Pics:
Took these shots yesterday, I'm extremely pleased with my results so far :D





More on the program tomorrow!

Monday, November 14, 2011

The Never-Ending Quest

I attempted sub-20 once again this weekend and got oh-so-close, but no cigar.

Official time: 20:07

11 second PR

1st place female/ 6th Overall

I won a year long $600 gym membership

All things to be happy about and yet I'm still kinda bummed :/

I wanted to break 20 for my birthday (11/11/11) and so I can set a new goal AND so I can finally stop talking about breaking 20 already!

These Garmin Stats make me pretty happy though:


I know that is obviously not official, but that's a sub 20 pace right there :D

   Not much to say about the race, it was nice 50-ish weather, a bit windy, especially since parts of the race ran along side the Great South Bay.  I ran all out, felt good, ditched the music (I've realized I'm much more focused and don't zone out without it).   
    
   My old soccer coach (from my 13 yr-old, 170 lb days) has been at all my recent races and we are right around the same time so we paced each other through most of the race.  He dropped back a little near the end but only finished 9 seconds after me, it was pretty awesome having someone to help push me along.

    I've got a bunch of races lined up for the rest of the month so we'll see if I can finally conquer this thing :)

Here's the upcoming sched:
11/20 ~ 5k on my old HS XC course, this will not be a sub 20 attempt since it is a hilly (with one super crazy hill) trail course.  My goal here is to break my HS time of 20:53
11/24 ~ Turkey Trot 5k
11/26 ~ Trail 5k, but it is flat 
12/11 ~ Habitat For Humanity Santa 5k- this is at my HS but if it's too cold I probably won't do it

  I also meant to write about meeting SkinnyRunner and Hungry Runner Girl, but time escaped me as is the case most of the time these days when I mean to post.  I'm sure everyone reading has seen the posts on both their blogs and they are both just as crazy awesome in person.  

  In case you missed their posts on the post NYC marathon Crumbs meet-up here are some group pics (stolen from SR,  Katie of Keeping up with Katie and Cat of Breakfast to Bed)

                        There were 2 camera men, Janae and I obviously got the wrong memo on which one to look at  :D



Skinny Runner snapped this lovely family shot for us:
I'm surprised she got a smile out of him since at this point he was a crankmaster after we dragged him around the city for a few hours.

And I'm out of time and off to work once again so that's all she wrote, for now.

Wednesday, November 2, 2011

What I've been doing recently, besides not posting. . .

Dead Hang Chin-ups!!!!!!!!!!!!!!!!!!!!



This may just be my proudest accomplishment to date :D :D

If you've been following this blog since the beginning you might remember this has been a goal of mine for a year!  And I was really, reeaalllyyy losing hope that it would ever happen.

Here is a post from April of me struggling to get one chin-up from a bent arm position and that was after 5 months of working with resistance bands and negative pull-ups, it definitely wasn't looking good for me.

  The two things that really moved my progress along were:
     1) I started a structured lifting program, Jamie Eason's LiveFit to be precise (which I will most definitely be writing more about, it is love!)
    2) I added a few sets of static holds at the top (for as long as I could hold it) at the end of most of my workouts.

Finally becoming a triathlete on September 25th (after my first tri in August was cancelled)

I think this pic makes it clear the bike is not my strong leg :)

and placing in the top 5 women:

Leaderboard WOMEN:
Kelly Pickard41:15
Christie O'Hara43:37
Louise Grausso43:54
Katie McGrath44:18 ~Me 
Erin Garland45:31


   Race breakdown:
DistanceShort
Clock Time44:18
Overall Place28 / 268
Swim7:54
Swimp69
T11:36
T1P19
Bike17:47
Bikep100
T21:01
T2P42
Run16:03
Runp4


    The run was a 4k and definitely my saving grace, I ran at just about a 20 flat 5k pace and loved every second of it.  I was thrilled about this since my running training during August was minimal due to a knee pain/ injury (backing off a bit made it go away :)  and then starting Jamie's program I was supposed to lay off cardio (I just greatly cut back) for the first 4 weeks (to promote muscle growth).

Chipping away at Sub-20
  
   Coming off my triathlon race I decided I needed to enter some 5ks STAT bc that Sub-20 was mine for the taking, right?  I mean I ran 4 min per k pace after swimming and biking, I should be able to hold on for one more kilometer at that pace sans swim/bike, yes?  Easier said then done :/

BUTTTT I did inch just a little bit closer.

    In my October 8th race, I shaved 7 seconds of my PR with a 20:18 and 1st place female :D  

  I thought for sure I would break 20 this past Sunday, but the feels like 20° and windy weather through me for a loop.  Final time: 20:52

   I've got a few more races planned for the upcoming weekends and most likely 2 races during the Thanksgiving holiday.  I'm not giving up on this one!!

Being a Rockstar trainer :D

   Anyone who is/has been in the personal training field most likely knows that starting out is tough, starting out in any new career is a challenge as you gain your experience and learn new things everyday. Despite being challenging sometimes and majorly time consuming, I still love it and know with 100% confidence that it is what I want to be doing.  

Plus I get to work in this kick ass studio:



I've started working on a nutrition cert too, but haven't been finding a lot of time to dedicate towards studying so it's a little slow going right now.  

Kicking my own booty in the weight room

  As mentioned briefly above I've started lifting and I'm loving every second of it :D  My workouts are the highlight of my day. Squats, Bench, Deadlifts (Single Leg deadlifts: OMG OWW, in a really good way!), Curls, Rows; I love 'em all. 

   Along with the lifting (and in conjunction with Jamie Eason's Trainer) I'm following a super clean, high protein, 6 meals a day diet plan and seeing amazing results.  I've dropped a few %'s off my bodyfat and I've become so immersed in it that I've even been contemplating competing (bikini class).


  Okay I feel like I was a bit braggy in this post, but truly I am just amazed at how far I have come in the past year.  I definitely think starting this blog a little over a year ago (I missed my 1 year blogiversary booo :( ) got the ball rolling for me to finally go after and achieve some of my long standing goals.

  Tell me about a goal you've recently achieved and whether/how blogging helped you to reach it  :)

Friday, September 16, 2011

It's Been a Summer

Hi Guys!

    I had a feeling I wasn't gonna be able to keep up with blogging during the summer and I was 100% right.  And it's really hard to get back to it once you've got a stockpile of things you want to write about and no idea where to start :/

  My summer was amazing, crazy, exciting, scary, exhausting, FUN, and a major period of growth all mixed into one :D

    Gosh there is so much to say, where to start!?!?

   I'm gonna start with the fact that I WAS supposed to be a triathlete by now, but unfortunately my debut triathlon that I built up for months was cancelled due to Hurricane Irene.  I was definitely disappointed by this but immediately signed up for another Tri which is now a week away!  I'm really easing into the sport as this triathlon next weekend is a Super Sprint; 400 meter swim, 10k bike, 4k run.  Cake.

Speaking of Irene, here are some pics of what our beach looked like after:
Flooded tunnel

Mi Hermana

Y Hermano


This tunnel is usually about 12 feet high

  We spent the next few days of work reconstructing the beach, I donned my work (rain) boots and gloves and did some heavy lifting.  We actually had the place looking pretty close to normal in 2 days.  

I also took the opportunity to Hurricane Party:
While wearing my son's rain jacket.  Definitely a night I will not forget :D


   I planned to write a lot more, but it's getting late and I've got to be up early on a Saturday morning for my new job.

  I got a personal training job!  

        So Sooooo excited!!!  I don't actually have any clients yet, I just started on Tuesday, but I have loved every second of every one of the 26 hours I've worked so far. The gym is brand new (it's a big chain gym, but it's thier new updated version, only the 2nd one ever opened!) and has EVERYTHING (TRX, Kettlebells, Plyo Boxs, . . .) I could ask for.  
   
   I have so much more to say and I plan to post again tomorrow and hopefully get back to posting regularly from here on out.  I am working mayyjor hours at the gym especially this week as it just opened (this evening at 5 pm!), but I'm gonna find some time.

I miss you all!! I need to catch up on everyone!

Wednesday, July 13, 2011

Positivity in All Things

   Things have been crazy over here. . . lots of really positive and exciting stuff going on especially in regards to my training career.  The one not so positive issue that I've been dealing with over the past few months is splitting with my fiance whom I've been with for 7 years (since I was 19).  That is one of the main reasons I haven't been updating recently (this is my first post for July!).  These past few months have been difficult emotionally, but working out has remained a positive outlet for me and helped me keep my sanity.  I've come to realize that this is for the better and ultimately I will be stronger and happier for it.


   Some of the wonderfully positive things that have been going on lately:

1)  I kinda left you guys hanging on my race results for my June 26th 5k. . . 


20:25 :D

10 second PR that I could not be happier about.  At my previous 2 5ks I got stuck back around 21 ish, it felt really good to PR again.  I am 100% confident that I will break 20 soon!!  It's going to come down to working on  that last mile, my splits were (approx, haven't gotten them off my Garmin yet) 6:15, 6:35 (12:50 at the 2 mile mark so still at sub 20 pace average) and I'm not sure what that last mile was.  

I place 2nd in my age group and 8th female (although they announce me as top 5 female as I crossed the line so I was a little bummed when I found out)

Website starting line pic, I'm 575:





2) I'm back on the oceanside!

  I've been killing it in our workouts and have also shown that I am much more confident and assertive this year (which turned out to be a bigger question than whether I had the athletic ability).   

    I'm working a ton right now, as I always do during the summer.  I worked 18 days in a row before I had a day off this past Saturday.  I can't complain, it's pretty much the best job in the world, just very very tiring.  Even if I don't workout or do much during the day I still come home exhausted from the sun/heat.

Some work nonsense:
The Broski. . . ladies he is single ;)


Today we had a  North wind today (South wind would be off the ocean), which means that the black flies were swarming.  One of my coworkers asked another to bury him in the sand so that the flies couldn't bite him.  He stayed like this for 45 minutes.

3)  I attended the Peak Performance Program Design and Nutrition Seminar this past weekend and I don't even have the words right now to describe how awesome it was.

   The highlight of the weekend for me was the amazing people both running and attending the seminar. Every single person there was so passionate about the fitness industry and  so willing to help out others in the field.  I was by far the newest to training and the support and encouragement I received. . . I cannot thank all of you enough.  

  I will definitely be dedicating a post to this seminar when time allows, for now a few pics:


Wednesday, June 22, 2011

New Things

    I kinda knew that once lifeguarding started I'd have trouble keeping up with blogging.    And now I have the time to post, but so many things I want to write about that it is hard to keep them straight.  I want to just put it all in one big crazy post except I know that would be an unfortunate mess.  I'm off the next 2 days so I plan to catch up with everything I want to write (and hopefully catch up on what you guys have been doing).  For today I'm gonna go with a fun, mostly picture post of some new training related things I've purchased/received. 


First:
I finally got a GymBoss Interval timer!! In pink!

Now I can BodyRock on the beach :D


I look just like Zuz now, right?
Nahh. . . her hair is a lot darker ;)

Second:
I got THESE  babies. . .
ASICS Gel-Noosa Tri 6

LOVE THEM!




Third + Fourth:
   A few weeks ago I won a CamelBack Handheld Water Bottle and $25 iTunes gift card from Carrie at Confessions of a Registered Dietician .

The water bottle is awesome and looks like this:

And I think iTunes cards are pretty much the greatest thing you can win (I don't dl from free sites)

So far I bought the new Lady GaGa album:
Favorites from it right now: Marry the Night, Bad Kids, Fashion of His Love, Highway Unicorn, and You and I

I need suggestions for 10 more great running/workout songs please :)

Friday, June 17, 2011

BodyRockers in the House Tonight

I've been listening to Party Rock Anthem while I workout and I like to pretend they're saying "Bodyrockers" instead of "Party Rock is. . ." :D

Today I went back and re-did the first BodyRock workout I ever performed (in January): Suicidal Sweat.   I remember when I first did it I skipped a whole section because it involved some 1-legged jump squats that I could not for the life of me do.  Did 'em today :D   It also involved a bunch of Break Dance push-ups which some of you may remember from my little demo and if you haven't seen it they look like this:

Love those guys! 
I did them a lot better today too, in the video on some reps I'm hooking my foot around my other leg, none of that this time :)

Speaking of Break Dance. . . So You Think You Can Dance (SYTYCD) is back on!  YAYYYYY!! And I remembered how much the Break Dancers on that show always rock. 
I think those guys are some of the best athletes in the world.  

Legacy was one of my all time faves:
 Even though he was a B-Boy, he could rock any dance style.

I'm thinking about getting Nolan some break dance lessons :)  Nollie showed me how he can learn to walk on his hands by putting his feet on an exercise ball and moving into pike position.  Such a smart 5 year old :D

Dales and I are thinking of taking some dance lessons as well after watching the past few episodes, I am so envious of their flexibilty.

Season 6: Ellenore and Legacy

I might do a post on my top 5 SYTYCD routines because I think everyone should experience them.

Full Time Beach starts tomorrow!!!! 

How's that for a random post :)

Monday, June 13, 2011

Aced the ACE!

I'm an American Council on Exercise certified personal trainer!!!! Woohhooo :D

All of this:
finally paid off.

And I don't have to feel like this:
anymore.

   Plus I can get back to blogging, reading and commenting regularly again :)  

  I thought the test was pretty darn hard and I thought my heart was going to come out of my chest as I pressed submit; I really had no idea whether I had passed or not based on the questions.  But I did it!! :D :D :D

  I still have anxiety feelings in my stomach (I finished 1 hour ago) because I was so so nervous before & during the whole test.

  Random fun fact that I noticed while studying the ACE manual:  The names of the people in the case studies were: Phyllis, Stanley, Oscar, Kelly, Jan, Andy, Meredith, David and . . .DWIGHT!  That is no coincidence and I was highly amused by it :D I guess I'm easy to please :)

No Jim though. . .

My Jim Halpert face from January

   I plan to continue studying my Kinesiology and Anatomy at the beach this summer, even though I passed I didn't feel confident enough answering many of those questions.  I'm also thinking of pursuing another cert over the summer, probably NASM.  As well as ACE Lifestyle and Weight Management coach certification.  Ohhh and RRCA running coach cert (just looked it up, cert course in NY on Sept. 10-11th, I'm on it!) :D  

CRAZY excited about all this ish!!

    Need to go workout and get rid of some nervous energy I still have, I should be posting more now that I'm not studying during every available hour.