Tuesday, September 15, 2015

Sayonara Summer, Hello Autumn!

https://www.teambeachbody.com/tbbsignup/-/tbbsignup/club?referringRepId=330706

I just realized that there are 10 weeks until Thanksgiving, which means 14 until Christmas!  Where did the summer go?

I plan to head into the Fall season feeling strong, healthy, and ready to tackle those holiday parties ;-)

How am I going to do that?  Easy - I'm going to focus on my nutrition and fitness.  I currently use the 21 Day Fix portion control system and plan to do the 21 Day Fix Extreme workout program after the Chicago Marathon.  (October 19th start date!)

I recently had a conversation with a fellow runner about nutrition.  We both realized that we perform better when we eat well balanced meals.  NOT following a certain diet that eliminates specific foods.  We don't eliminate certain foods from our healthy lifestyle meal plan, but instead, watch the portions.

That's what's so amazing about the 21 Day Fix meal system.  You can have chocolate, pizza, fries, etc... as long as you watch the portion size.  I used to eat about 3 - 4 servings of fruit every day.  I LOVE fruit.  The 21 DF showed me that my body should be eating 2 servings a day.  I feel better when I follow that guide.

Autumn Calabrese, the creator of the 21 Day Fix, has recently launched a cookbook, Fixate.  Each recipe is aligned with the portion control container system.  It seriously doesn't get any easier than that!!  She includes gluten free, vegan, and paleo recipes.

http://www.desantisfitness.com/2015/07/21-day-fix-cookbook-fixate-coming-soon.html


So, what exactly does this program entail?  Watch this short video :-)



Are you ready to get yourself in the best shape of your life?
How awesome would it be to go in to the holiday season feeling strong and healthy?!

Join my Sayonara Summer, Hello Autumn accountability group!  We start September 28th.


What are you waiting for?
Take the challenge and change your life! 
Click the photo below to start YOUR journey.


https://www.teambeachbody.com/tbbsignup/-/tbbsignup/club?referringRepId=330706


Friday, September 4, 2015

How PiYo and Shakeology improved my running!

I started running in 2004.  I started running 10 minutes on a treadmill and thought I was hot stuff.  I continued incorporating running into my gym routine and was eventually up to 3 miles.  Somewhere around this point I thought it would be a good idea to train for a marathon......not real sure why.

I signed up for the Marine Corps Marathon in Washington, D.C. and joined a training group through a local running store.  I incorporated track workouts and continued going to the gym and cut out sugar from my diet.  I ran my first marathon in 4:26:50.  Not the exact time I wanted, but was happy to be under 4:30.  I was 27 years old.

http://www.marinemarathon.com/Results/MCM_Results.htm


10 years later I am training for my 5th marathon which is ironic because after Marine Corps, I swore I would never, never, never run another marathon again.   I've completed 4 marathonsand last year I ran a Personal Record with a 4:09:38 at the Philadelphia Marathon. I was 36 years old.


Not only did I have an awesome marathon PR, but I have had multiple Personal Records in most of my races, from a 5k to half marathons.



What has changed?  First off, my nutrition.

I use to think I ate "healthy" by choosing things that said "low fat" or "fat free".  I didn't realize that most of those foods had other ingredients that weren't considered healthy.  I was also eating too much - portion sizes were just ridiculous!

Over the last 2 years, I have focused more on portion control (thank you 21 Day Fix) and moderation.  I don't limit myself to only fruits and vegetables, I eat dark chocolate, I drink red wine, but it's all in moderation and not every day.

I drink Shakeology every day and wish I would have been introduced to this amazing food years ago.  Not only has it helped to fuel my body appropriately for every workout, but it also has boosted my immune system.  I do not need to take days or even weeks off due to a sinus infection or being so congested that I can barely breathe while sleeping let alone with running.


It truly is a 1 stop shop for vitamins, nutrients, amazing superfoods to fuel your body effectively.  It is worth every penny :-) 

I also focused more on cross training and working on my flexibility.  I have issues with my hips (what runner doesn't!) and I have found great success with PiYo!  PiYo is a high-intensity, low-impact workout that uses the very best Pilates and yoga-inspired moves.

PiYo speeds everything up—including your results—by introducing you to dynamic, flowing sequences that can burn serious calories at the same time as they lengthen and tone your muscles and increase your flexibility.  Hello, runners....this is for us!




As a runner training for a long distance race, you do not need to do every workout in the PiYo program.  Chalene Johnson, the creator of PiYo, has given suggestions on which workouts to focus during your training.

Here's 4 weeks of the Strength PiYo calendar.


Here's what my 4 weeks will look like.


Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Sept. 10
11
12
13






Prep Week















14
15
16
17
18
19
20
Lower Body

5 miles
Upper Body

8 miles
Strength Intervals

Sweat

5 miles
REST


Long Run
20 miles

Lower Body


21
22
23
24
25
26
27
Core

5 miles

Lower Body

6 miles

Drench



Sweat

5 miles

REST



Long Run
12 miles


Sculpt



28
29
30
October 1
2
3
4
Buns


4 miles

Core
Or Hardcore on the Floor

5 miles
Upper Body




Sweat


4 miles

REST




Long Run
8 miles



Lower and Upper Body



5
6
7
8
9
10
11
Full Body Blast

3 miles

Core

4 miles

Sweat

Easy 3 miles

Strength Intervals


Lower Body



3 miles EASY



CHICAGO
MARATHON :-)


12
13
14
15
16
17
18
Lower Body



Core



Upper Body


Lower Body


Easy 3 miles
REST



Easy 5 – 6 miles



Strength Intervals



I'm so grateful to have these amazing tools, PiYo and Shakeology,  at my fingertips.  I am 37 and running faster, smarter, and healthier than every before!

I'm offering an accountability group for those who want to take their running to the next level.  We start September 10th.  If you are ready to take this challenge with me or would like more information, please fill out the form below and we will get your started.


Not sure you want to commit just yet?  That's ok!  
You can access PiYo Sweat for FREE for 30 days.  

https://www.teambeachbody.com/tbbsignup/-/tbbsignup/club?referringRepId=330706



Nutrition is a choice, so choose wisely



I was asked to write an article for a local county newspaper in the Jacksonville area, Clay Today.  I was hesitant at first, not sure what I would say, but after speaking with the columnist, Bernie Berania, we decided to focus on nutrition.  I'm not a certified nutritionist, so I just discussed what works for me.  How I went from an overweight 20 something to a fit, healthier 30 something.

I think it turned out well!

Some of the tips I shared included:
Meal Plan – create a weekly calendar of your meals and snacks and meal prep Sunday for the week.

"Shop the perimeter of the grocery store" – avoid the middle aisles as much as possible.

Eat clean foods – nothing processed, no added sugars, no chemicals – typically if you can’t read the first few ingredients, put it back on the shelf.



To read the entire article, click here.  I hope you find it valuable in your fitness/nutrition journey.

Special thanks to Bernie for allowing me to share in his column, Fit Life.  See you on the running trails :-)