Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts

Wednesday, May 14, 2014

5 tips for running in the heat!

Hot Weather Running.
Spring is here for sure now here in Florida. Some days it’s still a little nice in the low 80s but most days the heat is becoming pretty disrespectful with it being in the 90s and humid! So I thought I’d share some tips for running in the heat!


1.       Drink plenty and plenty of water: Stay hydrated and not just when you’re out for a run. You need to constantly keep your body hydrated. Then when you’re out for a run, you should also drink a little more than you normally do in cooler temps. Personally in cooler temps, I barely drink water during a run unless it’s over 6 miles but in this 90+ weather, I take nice gulps at every mile. Remember the rule of thumb to drink at least half your weight in water!

2.       Use sunscreen: You HAVE to protect your skin. Everyone can get skin cancer and no one wants that to happen to them. Also me personally, I am not trying to get any darker!  So lather up with that SPF 50 and also create your own little bit of shade with a hat and maybe even throw on some sunglasses.


3.       Listen to your body: This may be the most important tip. If you are on a run and you feel any discomfort as in dizziness or lightheadness. STOP. Listen to your body and stop running. Get some water into your body and take a break or seek medical attention if necessary.

4.       Wear light clothing: I mean light clothing as in clothes that easily let the tiny bit of wind get in and light clothing as in the color of the clothes. Also try to wear clothing that is wick and dries quickly.


5.       Fuel your body properly: I don’t ever leave my house for a run without some Nuun in my water bottle. Nuun helps to keep me hydrated on a run and helps to prevent those dreaded cramps. Also when doing long runs, I make sure to have some extra carbs and extra Nuun or even salt packets. You’re going to be sweating quite a bit and losing lots of sodium and elecrolytes. You MUST replenish them to perform optimally!  So find an electrolyte – balanced sports drink that you love as well as some carb based fuels. I used Nuun and Sports Jellybeans or Honey Stinger Chews!




On another note, I haven't been eating the best and I've put on some unfortunate weight. I have to get back on the wagon and stop snacking so much and eating junk. But I swear I'm always hungry. I am really trying to get back to only 5 meals a day and no extra snackage!



workout wednesday.
Now of course I wouldn’t leave you guys without a great workout.
 I conquered this bad boy yesterday. 
It’s a really good lowerbody and abs workout! 
Try it out, I dare you.




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Wednesday, January 29, 2014

The healthiest most simple oatmeal cookies EVER!


Time is winding down to my next half marathon, Miami Marathon & Half Marathon. My feeling this time compared to my first two half mary's is so nonchalant. I'm not trying to PR or anything so I'm just looking at it as my long run of the week.  Last week I ran a couple times up to 5 miles and this week I plan on doing a nice walk tonight, a 3 to 5 mile run tomorrow, and then some treadmill work on friday.  Nothing spectacular. My last long run was of 11 miles so I know I should be fine as long as I take my time and enjoy it!  I'm from Miami so I'm excited about running around my city! The scenery should be pretty awesome!


I was so proud of myself Friday for getting through this insane treadmill workout! I was in the gym (at my complex) yelling at myself. I imagined Jillian Michaels yelling at me. Side note for my Biggest Loser fans - I'm team Rachel! I hope she wins. She has done amazing!!!



Now onto food. Cause I know that's why you're here. You want those cookies don't you? Well keep reading! Linking up with What I Ate Wednesday and thought I'd share may awesome eats from the past week. Being eating a lot of salad's on the Blogilates New Body Makeover meal plan. They have all been pretty yummy. Last night was my first time having steak in a salad and it was good!

Southwest Chicken Salad(top left),
Spinach salad with boiled steak (bottom left),
Chicken and Avocado Salad (right)

This week I also made these scrumptious cookies thanks to Blogilates and my delicious egg muffins that are perfect grab and go for breakfast! 



So yes these cookies.
They are the healthiest most simple oatmeal cookies EVER!


Ingredients:
1 banana (make sure it's ripe!)
1 cup of dry oats (I used quick oats)
1/4 cup of dried cranberries (or raisins)

Makes 12 cookies

Set oven to 350.
Put all the ingredients into a large mixing bowl
(I cut up the banana to make this next part easier)
Now mush everything together.
Yes it will get sticky and icky but keep mushing.
Feel free to use a fork or something instead … oh too late?
Once your finish mushing everything together, scoop it onto a cookie sheet or piece of foil paper.
Bake for about 15 - 20 mins or until slightly golden.
Enjoy!







xoxo, Preshii

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Wednesday, January 15, 2014

Swiss Oatmeal Recipe!

I've been getting back into the swing of things with my workouts. Doing the Blogilates January Calendar, plus running, plus squeezing in wii fit has been challenging but I'm making it work.

Treadmill workout on friday was crazy. I couldn't get through the whole thing. 
I did the first portion ad last two portions but only did 1/2 of the second portion. 
Next time I will do better!


Yesterday I worked out on my break. I almost died. This is me almost dying below. But I pushed through the workout. It was quite intense. I had to modify something but despite how much I wanted to stop, I kept going.



I really am loving to see my wii fit meter have high numbers. This is the highest ever in a day I have had so far. Of course this was when I did my 10 mile run on sunday :)



Because I'm doing this new body makeover challenge, I've been trying new foods and I must admit some have been quite a success while others have been a failure. I thought I'd link this awesome recipe up for What I Ate Wednesday! Here's my breakfast for this week thanks to Blogilates. Swiss oatmeal. This was my first time making overnight oats and it was so yummy!





Makes two servings.
1 cup of dry oats.
1 green apple, diced.
1/4 cup of dried cranberries
1 tbs of sliced almonds
1 cup of non fat plain greek yogurt.
Mixed ingredients.
Let chill in refrigerator overnight.
Enjoy in the morning.

*I squeezed half of a lemon over my diced green apple before adding it to the mixture. I wanted to make sure the apple didn't turn brown or get mushy. Not sure if it wouldn't have if I didn't do it though but I'm not taking that chance lol.
I'm loving this journey to becoming the woman that I want to be. The daily readings are great. I really loved this one. It won't happen overnight but it will happen. Something we must always remember!


.
.
.
Halfway through the week.
Hope you all have a great Wednesday!


xoxo, Preshii

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Saturday, November 16, 2013

13.1 went something like this...

Here's my detailed recap. Enjoy!

I was so nervous on the way to the starting line. Jay was dropping me off and then heading back to the hotel because the hotel was around mile 4.5 as well as the exchange area for those doing the relay and near the finish line. I didn't need him to be at the starting line because I knew my BGR sisters in running would be there. Anyway, yes I was soooo nervous. I could barely talk without stuttering. He dropped me off as close to the starting line as possible and as soon as I got near the starting line I saw my BGR sisters and my nerves started going away. It felt good to see more familiar faces and at that point I knew I'd be fine. We took a few pictures and then we all went into our corrals.


I got between the 2:00 and 2:15 pacer groups.



The race started right on time and I felt good. I told myself to keep the 2:00 pacers within eyesight. I ran the first mile. It was easy and quickly turned hard when we went into a TUNNEL! It was great going down. Everyone (us runners) were cheering and full of energy but then we had to go back up the tunnel. Oh MY GAWD! It was insane. As soon as we came out we hit mile 1. My garmin lost signal but I don't think it was off by much. The mile 1 marker time was about 9:05 so I was pushing it!


I kept running until about mile 1.5 and then started my intervals. My intervals are not specifically timed. I go by my songs. So after every song, I take a 20-30 sec walk break.  This is fun for me. Anyway started my walk breaks and then we hit yet another hill! I wasn't expecting these hills! I knew there was a huge one coming up though before mile 5 near my hotel and I wasn't excited about it. After this hill we hit Mile 2.



I'm feeling pretty okay here. Texting Jay at every mile so he knows when to expect me. Mile 3 was okay and so was Mile 4 though my ankle started acting up so when I reached mile 4 I stopped and did some ankle circles to stretch my ankle a bit especially since at mile 4 I was staring at this humungous hill that I was going to tackle soon. I didn't take a pic. Bad blogger. But trust me when I say HUMUNGOUS!




The hill was killer. That's the only way to describe it. I wanted to stop and walk so bad but I didn't. I pushed myself to the top because I knew as soon as I went down I'd be seeing Jay and my friends as well as my BGR sisters soon. Jay took a video of me running by looking like this is easy. But I was tired. I'll post the video soon!

After passing them my tiredness was starting to keep in a bit as you will see in my splits.  I hit mile 5 and then started eating some more sports jelly beans (I ate half a pack before the race too). This is when the scenary got beautiful. We were running next to the beach. Such a beautiful scenery. I love it and it kept me going.

Mile 6, 7,  and 8 were pretty much the same. I started feeling good and was really pushing myself during mile 7. I guess the jelly beans were kicking in. You'll see the jump in my splits! I passed one of my BGR sisters that was ahead of me in the beginning. I knew then I was doing good on time and also because I never saw the 2:15 pacer group. The turnaround around was about mile 8.5. I was so happy to get there. I knew that meant I was more than halfway done and I could do this!





Mile 9 and 10 were good as well. Though I started losing my newfound energy during mile 9. A little after mile 10 I was able to start seeing the beach again and that was great. I love being near water. I opened my next pack of sports beans and began taking them. I text Jay and my booski's (Cam & Hermie) at mile 10 to let them know where I was. They sent me encouraging words and I so appreciate them.




Mile 11 wasn't too bad but I started feeling tired. I stopped for a little and took this pic of the ocean.


Mile 12 was difficult. My thighs were started to hurt and felt like they wanted to cramp up charlie horse style. No bueno. I kept pushing through though. Coming up on mile 13 I heard cheering from my BGR sisters and that made me smile and I pushed myself. No stopping now. I'm almost there. That last .1 of mile is always the longest LOL. When I saw the finish line I felt so good inside but still was scared my thighs were going to give out but I focused on looking for my besties and BF. I saw them and got so happy. So happy that I didn't even pay attention to the clock so that I would speed up. I looked up right before I crossed and it was a little after 2:10. I smiled and crossed the finish line!




Cammy took this pic of me going across the finish line!

After I crossed the finish line I posed, posed, and posed some more for pics and of course got my MEDAL!! I then found a place to sit on the ground until Jay and my friends found me.



About 10 mins after they found me I needed to go back to the hotel because *whispers* I had to go to the bathroom. My runners know what I mean. So we went back to the room. Hermie had to leave and Cam went to her car. Jay and I went to the room. After I went to the bathroom, he surprised me with a beautiful trophy. Yes I cried because I'm a punk. Then Cam came back and she had beautiful flowers for me. I am so appreciative of my support team. While in the room, I foam rolled a little bit and then changed out of my shirt and put on some comfy flip flops. Cam and I headed back to the beach party so I could take pics with my BGR sisters and get more goodies while Jay went to get us a table at the breakfast restaurant in the hotel (we would soon return to eat!).



My official time!! 2:09:49!



Overall I think I had a good first half marathon. I'd had almost a week to really think about it and it was really good. Loved the scenery and having an amazing support group. Though my body still feels as though it's recovering LOL. I'm always tired this week which is also probably why this post is just getting done!





xoxo, Preshii

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Wednesday, October 30, 2013

A possibly new favorite app of mine!

This is the workout I plan on doing later today. Well part of it!





30 mins of intenseness.









So I found out about this app last week and it seems pretty awesome.


Nike Training club.
There's 4 different sections: get lean, get toned, get strong, get focused. 
When you go into the sections you then pick if you're a beginner, intermediate, or advance.
From there you get a list of workouts ranging from 15mins to 45mins!
The workouts are intense!



Have you heard of this app?
Do you use it?
What are your thoughts about it?

xoxo, Preshii


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Saturday, October 26, 2013

Half Marathon Training: Week 8 and 9!


I know it's been a while since I updated you all on my half mary training but just know I've been getting it in one day at a time and trying to enjoy the experience because I consider it all to be an experience - my training and the race itself.  


Week 8. 
Great week. Tuesday was strength training and 4 miles. I think I missed wednesday. Thursday was another 4 miles. Friday was cross training. Saturday was my long run of 10 miles! I hadn't run that far since I think April. Sunday was the day I did my best 5K ever. I PR'd and it felt amazing. More about that here





























                                                                                  







































Week 9. 
Also a good week. This week was not one that was actually scheduled on my training schedule but the week I used for my extra week. I didn't do an actual "long LONG" run because of my race on Sunday. On Sunday I did a Distance Dare race and it totaled 7 miles.  This was my race-aversary as this was the first race I ever ran last year. More details about me PR's here







So that wraps it up ALMOST! I'll update you on Week 9 Pt2 and Week 10 next week! 


xoxo, Preshii

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