Tips For Snow Runs

Make Sure You're Prepared

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.)

Caring For My Freddy Krueger Yoga Mat

Yoga mats get dirty. Who knew?

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.)

Namaste.

Jelly Arms Not Conducive to Yoga

Started my morning strong. 

First up was ChaLEAN Extreme Push Circuit 1.

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.

Don't judge.

21 Days to Make a Healthy Habit

That's the idea behind the 21 Day Fix. 

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.

Reserve your program today by clicking here.

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.

Want to go that route? Click here.

Goals Are Tricky

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.

Go ahead. Give it a try.

Need more help sticking to your goals? Head over to Facebook and follow me.

Self-Diagnosing Running Injuries

How do you handle running injuries?

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.

I'm An Over Eater

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!