I host a free monthly fitness group through Facebook. We focus on a different area each month. February was arms. We followed a 30-day calendar that told us how many push ups to do each day. How long to hold our planks each day. How many tricep kick backs to do each day. So simple. The results? Phenomenal. Many participants have shared their successes through loss of inches and pounds. Some are showing off their guns by posting pics. They are all rock stars. I am sharing my successes visually with the moves I am able to do that I have never been able to do before.
These are the hardest push up variation that I've tried.
So, it may be time for a new medicine ball, but the move was still quite challenging.
These are my favorites. Workings arms, core, and glutes all at once!
I'm not sure I can technically call this one a Superman Push Up since I stayed on my knee, but I'm calling it that anyway. It's my blog. I can do that. Besides, I tried it the real way...I fell on my face.
March's focus will be the legs. Oh yes. Bring on the tank tops. Bring on the shorts. We're ready!
Wanna join us? Complete the Contact Form on the right and I will get you signed up!
Do you have a pre-run routine? I do. I sit in my car. My car with the 13.1 magnet on it to prove I'm a runner. My dirty car to prove that I'm a trail runner.
Yeah, I feel some pressure from the other runners out there stretching and jogging and standing in the port-a-potty line. But I am my own runner. I don't succumb to their pressure.
I don't pre-run jog because, even after 20 years of running, I still believe that I NEED every last ounce of energy I showed up with and a quick ten-minute jog is like adding an extra mile to the run.
I trained for a 5k people! I am prepared to run exactly 3.1 miles this morning. Not Four!
Besides, I don't like to be cold. And race day morning is ALWAYS cold. It's like a law of physics or something. Actually, it probably is since it has to do with the sun heating the earth and that heat escaping through the atmosphere overnight and blah, blah, blah. That's physics, right? I don't know. I don't remember passing that class.
Anyway, I don't like to be cold, so I'll wait in my car where it's warm, thank you very much.
PLUS, you have to get up at the ass crack of dawn for most of these runs, so I'm probably tired and need a little nap.
So, fellow runners, judge me if you must. I don't need to warm up. I have never pulled anything during a race and I am not likely to do so in the future. I just don't run that hard.
Ask a runner what the best day of the year is and most of us will tell you, it's the first day you can run comfortably in shorts.
Today was that day here in VA. Normally my first run in shorts will leave me feeling light and free.
Not so much today. I'm carrying an extra 12.2 pounds of winter weight. (I'm like a bear. I need to make sure I can survive the winter.)
So now the work begins to get back to my ideal running weight. I've got a 10k trail run on Saturday and at this rate I'll be lucky to finish last in my age group. I might end up so slow that they move me into an older age group just because.
I've got the exercise piece down. I'm continuing to build muscle with my fitness programs and flexibility with my yoga. Now it's time to refocus on nutrition.
Need to find your own running weight (or just looking to drop some pounds)? Join the Monthly Fitness Challenge under the Free Support Group Schedule tab. We'll focus on creating one new healthy eating habit each month.
And just so I'm clear, I'm quite happy with how I look. This is not about trying to be skinny. This is about being a better athlete. Stronger. Faster. Leaner.
These two things are totally related. Just read. I'll get you there.
I was going to run a Zombie Run last fall.
I love a challenge. Running through the woods with zombies chasing you trying to infect you? And, dude, there was a Twinkie station. An entire station dedicated to TWINKIES. Yeah, seriously good times. Plus, who couldn't use a little practice for the zombie apocalypse? I want to know what to expect when the undead eventually take over the world. Wait. Undead. That's vampires. You can't train for vampires. You ain't outrunnin no vampire no matter how hard you train. I guess zombies are just dead-dead. And you can totally outrun that.
I didn't though. I didn't run the zombie run. Mostly I didn't run because all of my friends are pansies. They were to scared to run from the zombies and this concerns me. I mean, I've surrounded myself with a bunch of pansies. Who will have my back if I need to start throwing some bows? Admittedly, I'm not swinging on too many people these days, but I like to have the option of running my mouth knowing I've got people to back me up. But clearly I don't have people. And, for real, I am NOT running from zombies alone.
Whatever. New plan. Since I will obviously be the last of "my people" left on earth when the zombie apocalypse does hit, I have decided that I need "new people." So I'm taking applications. We're in training, people. And we're starting with our legs. If we're going to outrun the zombies, we need strong legs. You know what that means. Thirty-day leg challenge! Yep. Who's with me?
We're starting March 1st. Click here to join or email me for more information: sunshinestrongbb@gmail.com.
Should you pay for a personal trainer or try a free coach?
Which is better?
The answer to that question will be different for each of us. Some folks need to be face to face with a personal trainer to keep them motivated. They need in-person assistance with proper form and technique. They need the social atmosphere of a gym. They want that in-person interaction. If that's you and you can afford it, then do it. Don't sacrifice safety to save money. Do whatever it takes to stay healthy and fit.
But some of us simply don't have the time or money to invest in a gym membership or personal trainer. Some of us don't like the gym atmosphere. We can develop our form and technique by watching others. We prefer the flexibility of working out at home and the convenience of online support. We prefer some privacy when we're busting out those awkward cardio moves that we're not quite coordinated enough to do yet.
Afree Beachbody Coach can offer you support and motivation without the cost or long-term commitment of a gym or personal trainer. We can suggest at-home fitness programs that meet your personal fitness goals and interests. And we give you access to regular accountability groups to challenge you to stick with those goals. (Check out the Free Support Group Schedule tab at the top of this page.)
So, if you're not sure which approach is best for you, go ahead and sign up for a free Team Beachbody account and try me out as your free coach. You've got nothing to lose except pounds and excuses. And, if you find that it doesn't work for you, you're not stuck in a commitment you can't get out of. And if nothing else, you'll meet some cool new people along the way...like me.
If you're tired of the gym, but struggle to keep yourself motivated to workout from home, consider trying aBeachbody Challenge Pack.
Why Challenge Packs? Simply put, they offer the “complete solution.” Fitness + Nutrition + Support + Rewards = Success. When you purchase a Challenge Pack, you receive: Fitness – Any Beachbody fitness program Nutrition – Shakeology Support – Me as your coach and access to online accountability groups to keep you going Rewards – The Beachbody Challenge contest Success – Achieving your goals in one of my Challenge Groups
Every now and then, I have a successful social interaction and I walk around feeling confident and proud of myself until my next social interaction when I start talking about my cats.
(Side note: In some of my social interactions, talking about my cats is not only accepted, it is expected. I am, however, trying to expand my social circles and the realization that not everyone wants to hear about the funny thing Stinky Butt did yesterday has saddened and devastated me. But I am adjusting.)
One might think that, as a runner, I would at least be spared from socially awkward interactions when I'm out on the road running away the stress of the day. For most people, that is probably true. Not for me.
I'm pretty sure it's an illness. There is some major imbalance in my brain chemistry. I'm just....awkward.
Let me give you some examples.
I am one of the few female runners in my neighborhood. I enjoy running alone, but every now and then it's nice to have that social interaction to make the run more fun. Now, there are several male runners in my neighborhood. I've tried running with them. I can't. It hurts. Physically. They run something inhuman like a two-minute mile. I don't ever want to run that fast. Ever. So, I'd prefer to find some other normal chick in my neighborhood to run with every now and then.
I was out walking my new foster dog the other day. She's a short little Dachshund mix. A slow walker. Well, fast for her, slow for me. About a mile into our walk, a female runner begins to pass us. This is where the awkwardness begins. My brain gets all excited. Potential running partner! And she's not running too fast, so I could probably keep up with her. I should make conversation and see if she wants to run together sometime. What do I say? Hey, you running that nighttime trail run this weekend? Yeah. That's a good intro. Make a running connection. Most people around here aren't trail runners, but still. It's a running connection.
As I'm processing all of this, she has passed us and is a good ways up the road. I start to pick up my pace to catch up to her, but small dog stumbles and stops moving. Fine. I do the only logical thing. I pick her up and start to run towards my future new best friend running partner. I had to run pretty fast, though, because she had put some distance between us and looked like she was about to make a turn down a road where the not-dog-friendly dogs live.
Now, it may just be me, but it seemed perfectly normal that I go running up to some stranger with a Dachshund tucked under my arm asking between gasps if she was thinking about running through the woods in the middle of the night this weekend. Apparently it's not. That realization hit when I saw the look on her face.
Soooo, I'm not sure when I turned into a 15-year old boy stalking the prom queen, but I decided to just stop the interaction there, turn around, and carry my Dachshund home. Home is where the cats are and they almost never judge me. Right.
Not convinced yet? Let me give you another example.
One of my favorite things about competitive runs is the camaraderie. You get to yell out at perfect strangers, "Great job! Go get it!" and feel really cool about it. They smile back and yell, "Yeah, girl! You, too!" We pump our fists in the air like we're competing for the Olympic gold and pick up our pace a little bit. It's fun. It makes me feel like I'm still connected to the human race.
But, apparently, those kinds of interactions should really just stay on the race course.
As I was driving out of my neighborhood recently, shortly after my stalking incident, I passed a different woman running and pushing a jogging stroller up a nice little hill. I was impressed, as I had never had the desire to jog with my babies. They were fat babies. Big fat babies. Heavy. Too much extra weight.
Anyway, I was so impressed that I quickly rolled down my window, pumped my fist in the air and yelled, "Yeah! Way to get at it! Woo Hoo!"
I don't know. Maybe if I had just left off the woo hoo it would have been less...freakish. Perhaps it was the unnecessary fist-pumping. Whatever the issue, the woman picked up her pace and placed a protective hand closer to her child. At that point, I desperately hoped she could see the 13.1 magnet on the back of my car. See? It's ok because I'm a runner, too. This is what we do. Isn't it?
So, yeah, I think I'll just stick to running alone and save the woo-hooing for my cats.
According to the Mayo Clinic (2014), stretching helps you improve athletic performance and reduce the risk of injury.
It also feels really good.
A few tips:
Stretch warm muscles - I stretch after every fitness routine or run and also in the late afternoon or evening when I've been moving throughout the day and my muscles are already warmed up.
Stretch for tension, not pain - I love stretching. It feels good. It shouldn't hurt. It's not a competition. Don't stretch to the point of pain. Stretch to the point of tension. That's how you gradually increase flexibility.
Stretch specific to your activity - When I run, I stretch my calves, quads, and hamstrings. Our monthly challenge group is doing an arm challenge this month. So my focus is stretching my arms and rotator cuffs.
Stretch regularly - Keep doing it and you will see increased flexibility and less muscle pain.
Stretch fluidly - Consider trying gentle movement activities like yoga or Tai Cheng as part of your stretching. (I haven't mentioned yoga in a few posts, so you knew it was coming.)
The program? Brazil Butt Lift. The goal? Bikini-ready butts.
Click on the photo to order your Brazil Butt Lift Challenge Pack today...
or complete the contact form on the right side of this page for more ordering options.
This program works. It's why I became a Beachbody Coach (that and the Shakeology discount).
Consumer Reports agrees: Bottom line. Strength training with heavy weights is a better way to target your glutes, but that’s not something most people will do. The program includes low- and high-impact routines, so you don’t need to be extremely fit to start. If you don’t mind doing lots of squats and lunges and you like the idea of dancing your way to fitness, this may be good for you. The Brazil Butt Lift eating plan includes basic recipes with easy variations. http://www.consumerreports.org/cro/news/2014/01/exercise-dvds-that-promise-to-get-you-in-shape/index.htm
Body Gospel is a great fitness program that combines the power of faith with effective exercise to help you lose weight and get fit.
This program is only available through Feb 19th and then it will be discontinued to make room for new fitness programs.
I'm thankful to already have my copy of the program. I do a Body Gospel workout at least once per week, usually more often. You still have time to order your copy before it goes away forever.
Order the deluxe kit for $39.90 by clicking here. The deluxe kit includes additional workouts and additional resistance bands.
Or, for the best results, order a Challenge Pack for $140 by clicking here. Challenge Packs include the program, a 30-day supply of Shakeology in the flavor of your choice, Club membership (gives you access to recipes and other benefits), access to the Beachbody Challenge contest, and me as your coach!
I know. It seems unfair. We're runners, after all. One year ago, I was out for a run and noticed something hitting against the backs of my thighs. It took me a moment to process that it was actually my butt. My butt was bouncing off the backs of my thighs as I ran. How was this possible? I am a runner. Things shouldn’t be sagging. At least, not yet. As I sat on the couch that evening eating my Doritos and indulging in a beer, a cute little Brazilian dude on tv caught my eye. He kept saying “bum bum” in his adorable accent. He was talking about a butt lift. Not a surgical butt lift, but a program he called the Brazilian Butt Lift. Apparently there are no saggy butts in Brazil. I ordered the program. When it arrived, I put in the DVD and it told me to go to the Supergym to log my workouts. I did that and created my free Team Beachbody account at the same time. A few days later, another Team Beachbody member invited me to join her Brazil Butt Lift (BBL) challenge group on Facebook. So I did. It. Was. Phenomenal. I had so much fun in this group of people that I had never met. It felt like they were right there with me doing the same workouts and sharing the same experiences...because they were. We had a blast! And most of us continue to be friends today. We continue to workout together, virtually. They continue to be my source of inspiration and motivation. Halfway through the program, the coach that invited me suggested I look into Beachbody coaching myself. After watching the introductory video, I knew this was something I had to do. So I did. And it has been one of the best decisions of my life.
So, to celebrate my one year Beachbody Coaching annivesary, I am inviting each of you to join me in a new BBL challenge group. In fact, I’m so stoked about celebrating this anniversary that I’m offering special incentives for you to join me! The first three people to purchase the BBL program by clicking here will receive a nutrition gift pack.* The first three people to purchase the BBL Challenge Pack by clicking herewill receive a $25 gift card to my Team Beachbody online shop.* Want to know more before deciding? Contact me. You won’t want to miss out on this fun and effective celebration! *Incentives only available to customers not already working with another Beachbody coach.
We all have a pile of them somewhere in our house.
You can't just throw them away, right?
You worked hard for those race bibs, so display them proudly.
Here are some creative ideas:
Race Bib Coasters.
I love this idea. You can have them created for you through a website like goneforarun.com. For the more talented among us, you can create your own with some tiles, modge podge, and brush on glaze.
(Check out The Creativity Experiment for step by step directions: http://www.thechasinghappyblog.com/2013/06/the-creativity-experiment-diy-race-bib.html)
Race Bib Tote Bag.
This would make a great bag to carry your race gear in. Again, you can have one created through a website like mile22bags.com. But, if you lean toward the more creative side, make your own.
(Melissa Schweisguth walks you through it on her bog: http://livingacoustically.wordpress.com/2010/02/12/making-race-bibs-into-a-tote-bag/)
Race Bib Quilt.
What a great way to keep warm on a cold winter day after running the Frozen Toe 10k! Campusquilt.com will scan your race bibs onto material for quilting or even create the quilt for you.
Apparently this is not a popular option, as I had a hard time finding a photo of one. Most folks go with the race shirts rather than bibs for this option.
Race Bibs Framed.
Frame 'em! That's simple enough. All you need is a frame. Of course, if you're my mom, you will also need clear tape to hold each bib in it's place perfectly aligned to every other bib. If you're me, you'll just throw them all in there and they land where they land. Either way, it's a quick and easy way to display them.
Race Bib Holders.
While I'm sure the more DIY among you will figure out a way to do this yourself, you can order these through a website like runningonthewall.com. The adventures of Z&K walk you through the DIY option here: http://theadventuresofzandk.com/2012/11/23/diy-race-bib-holder/
Race Bib Wallpaper.
Or just paper up your basement, office, or workout room. Probably don't use those mud run bibs, but, hey, its your house!
Have other ideas of your own? Share them in the comments!
Some people hear a forecast of 6-10 inches and think snow day. I think snow RUN. I LOVE to run in the snow. But it's important to be safe out there, so here are some tips I've learned along the way.
Run with friends
Seriously, this is my number one tip. I used to have two friends that I ran with back in PA. We had so much fun running together that I would drive 30 minutes in snow and sleet just to meet up with them for a 5 mile run. I have since moved to a new state and no longer have those running buddies. It’s a struggle just to get out the door on a cold day, even without precipitation.
Dress appropriately
Layers are best. A moisture-wicking base layer will keep sweat off your skin. A top layer that blocks the wind and maybe a fleece mid-layer to insulate when it’s really cold. It’s also important to protect your ears and your fingers in the cold. Just remember that you will warm up quickly as you run, so don’t overdress unless you’re in an area where you can remove a layer along the way if needed.
For a review of some specific cold-weather running gear, check out my post Staying Warm on a Snow Day Run.
Warm up
Your muscles may need more time to warm up in the cold weather. It’s good to start out walking briskly before jumping into your run. If it's really cold out, consider doing some jumping jacks or burpees (yes, the dreaded burpee) inside before you head out.
Hydrate
You don’t get as thirsty during cold-weather runs, but that doesn't mean you don’t need to hydrate. It's always a good idea to carry water with you on runs longer than a few miles. If it's below freezing, try to carry your water bottle inside your jacket so it doesn't freeze.
Watch for ice
You may need to shorten your stride when running over slippery surfaces. I like to seek out fresh snow, which I find provides better traction. Plus it’s fun. Snow running is not a time to get in your speed work.
Make sure you are visible!
If you’re running on roads, drivers will be more focused on avoiding black ice than on you. Run against the flow of traffic and be prepared to dive into the closest snow bank when the oncoming driver doesn’t make room for you. Better yet, stick to the trails. They’re more fun, anyway.
Or just stay indoors
I hate treadmills (HATE them), but some find them to be a great option when it’s just not safe to run outside. Myself, I will just pop in my favorite exercise DVD and push play. (Contact me for some suggestions of fun and effective at-home exercise programs.)
I've had the same yoga mat for seven years. This is largely because, until recently, I'd never actually used it for yoga. It has been my stretching mat and my floor work mat, but not so much my yoga mat.
I hadn't really given much thought to cleaning it...until Yoga Heat.
Believe me, you do not want to be sitting in child's pose in the middle of a Yoga Heat session and start to wonder what that smell is.
So, I did some research on how to clean a yoga mat and how often to do so.
Clean your yoga mat after every use. Every use. Especially if that use is hot yoga.
Use a combination of hot water and a few drops of liquid soap.
Wipe down both sides, rinse, wipe dry, and allow it some additional air dry time.
Yoga mat towels are another option to keep your mat clean.
Replace your mat every so often.
There aren't any clear guidelines on how often to replace a yoga mat, but I think I've got a pretty good indicator when it looks like Freddy Krueger has been practicing his Downward-Facing Dog on my mat. See, I have cats. And cats like to do this.
(This one is a foster, by the way, available for adoption. She comes with her own yoga mat.)
I was supposed to do Circuit 3, but I can't find the remote to my DVD player. So, I'm stuck doing the first workout on any DVD I play. I'm pretty sure a cat stole the remote just so I wouldn't be able to choose the workouts I want...because that's something a cat would do.
There is a lot of arm work in this particular workout.
After my ChaLEAN Extreme workout, I had to get in my push ups and planks for our Monthly Challenge. This month's focus is, of course, the arms.
I'll admit, there was some whining. Maybe even some tears. A LOT of shaking arms.
And guess what I've got on schedule for this afternoon? Yoga. I committed to that last night before I realized what I had in store this morning. I'm pretty sure I won't be rocking the Chaturanga move today. In fact, I may spend the majority of the time in Child's Pose. Jelly arms just aren't conducive to yoga.
Establish your fitness and portion control habits in just 21 days. And get some amazing results while you do it.
This program sold out in 36 hours.
Yeah, it's that good.
Look, sometimes my budget does not allow me to purchase things right when I want to. I have a financial plan and I stick to it even when something I want as desperately as the 21 Day Fix comes out.
But here's the good news. Beachbody has an exclusive offer for those of us that didn't get our order in before it sold out.
When we place our order today, we get the FREE bonus workout DVD - Plyo Fix. This will reserve our 21 Day Fix package which is estimated for delivery in late March. We will not be charged today. Our credit card will be charged upon shipment. That works perfectly for my budget plan! How about you?
Retail Price for the 21 Day Fix is $59.85.
Club Members can get it for $53.87.
But if you're a coach, like me, the price is just $44.89.
Want to know why? Because coaches not only earn commission and bonuses for retail sales. We also receive a 25% discount on all Beachbody products. Click on the What is Beachbody Coaching tab at the top of this page to learn more.
Want your 21 Day Fix NOW? You can still get the full program as a Challenge Pack that also includes a 30-day supply of Shakeology in the flavor of your choice, a 30-day Beachbody Club Membership, and ME as your coach. I'll even throw in a free online accountability group to keep you going through the entire 21 days.
Goals can be a tricky business. We have so many of them, but then life happens and goals fall to the wayside.
After reading about a million books (yes, I'm prone to exaggeration) on achievement and goal-setting, I've started this little daily habit.
Every morning - and I mean EVERY morning - while I'm enjoying my coffee, I write down my short-term goals. Currently April is the month I plan to reach these goals. I write them in the present tense, as though I had already achieved them.
Then every evening - and I mean EVERY evening - I go back and place a little check mark next to the goals that I feel I had taken at least one tiny step toward achieving. Even if it was only 10 minutes of writing, I place a check mark next to my goal of finishing my book by the end of April. (It's going to be a good one, too. All about my experiences as an animal foster. Told largely from the perspective of the animals. Because my animals talk to me.)
I started this process in December and it has made a huge difference in keeping me focused on my goals. Life still gets in the way sometimes, but much less often now.
I hurt the back of my knee trail running the other day. At least, I assume I did it while trail running. It is equally possible, however, that it happened simply because I am old.
Whatever. The point is that I was injured. Instead of going to the doctor, I decided to self-diagnose. With the help of my 19 year old son.
We spent about 20 minutes throwing around terms like ACL and meniscus. We compared me to various standout athletes, football players, basketball players, cyclists. We briefly considered how the injury would impact my future in professional sports, but then decided that it was unlikely to have any impact at all and that my lack of talent would actually be the deciding factor.
In the end, we could not agree on an actual diagnosis. We did agree, however, that the best course of treatment was to whine excessively and tell as many people as possible about the pain. My son even suggested that I fall down as much as possible grasping the back of my leg and crying out in pain.
You scoff at our medical wisdom? Then explain how I woke up this morning virtually pain-free. Yeah.
So, my son and I are looking into opening up our own medical practice for low talent athletes. We lack the actually medical training for such an endeavor, but we'll make up for that with our outrageous fees for a simple office visit.
But I'm curious. Do all runners (those of us without endorsements and shoe deals) self-diagnose and refuse to go to the doctor? Is everyone else's response to these pains to ice it and see how it feels in the morning? Because it seems to have worked for me so far.
It's here. And I'm probably a little more excited than I should be. But, for real, when you can eat a full pot of pasta in one sitting, well, you probably need help with portion control. Plus, I'm starting a support group so I can surround myself (virtually) with other folks who struggle with portion control.
"Hi, my name is Sunshine and I'm an over eater." I'm not making light here. I AM an over eater. I'm lucky that I'm also an avid runner and fitness geek, too. But that only does so much. I need to learn when to put down the fork, too. I will literally eat pasta until I am real, physical pain.
If you want to join me on this journey towards portion control and higher levels of fitness (if you're not already working with a Beachbody coach), the first step is to order your challenge pack today. If you have questions, complete the Contact Form to the right and I will be happy to help!
