Tag Archives: running

Workout, Really? I Got Sh*T to Do?!

18 Aug

Fitness Hero (2)
Am I the only person that feels like a superhero when I can get a full body workout, run or fitness class in at the beginning or end of a busy day?

My downfall to fitness is TIME! Like many of you I have too much crap to do and going to the gym doesn’t seems appeasing to add to my to-do list when I’m instantly exhausted just constructing my daily list.

To achieve the your ideal body most fitness experts and nutritionist/dietitians will tell you its 70% diet and 30% fitness. However, that isn’t the case for me. I’m a vegetarian, I haven’t had a soda or bread since 2006, I workout 3-5x a week and yet I can’t get this midsection together to save my life. Still, when I have work, errands and other romantic/family obligation fitness is the first things cut or neglected when attempting to be superman at everything else in my life. What I have learned is that a fit lifestyle with desired results is 5% off time, 15% diet, 40% scheduling, 15% fitness and 25% commitment.

I’ve done posts about how important schedule is to your diet and workout routine. What I’ve also learned is though working out may seem more daunting than it really is, it actually will contribute to the productivity of your day and will help you to stay fit.

When I schedule my day just right and commit to everything on the schedule If I can get a workout in my day is put into overdrive. I’ve notice I have more energy to do the other tasks, I use my downtime wisely (less likely to take a break), my mind is more clear to focus (no forgetting things or having to redo things), I have motivation to make smarter eating/snack choices, as well as continue to commit to the fitness program.

It’s a ‘thinspiring’ and euphoric felling I get when I’m unconsciously/consistently/successfully staying the course of a fit life. I know how hard it is to fall down the rabbit hole when you’re not getting instantly results, when pressed for time opting for cheaper quick fattening food or putting off workouts to get other things done. But, with proper scheduling and commitment the rest will fall into place and will become second nature producing desired results.

If you’re not feeling energized, motivated or wish today just never happened- WORKOUT. It doesn’t have to be the gym; it could be a swimming, a bike ride, playing with the kids or calisthenics in the living-room.

The Nike slogan “Just Do It”, has a clearer meaning to me as far as fitness! Just like the other things we don’t want to do but have to just getting up and doing it is all it takes.

We all like that felling of completion, it’s empowering. Why not let your completion of a workout or having a successful day of crap-free food be your strength for future success, in all aspects of life?!

#WOOTD: Shirt & Tight: Nike Pro Combat MultiCamo Compression. Shorts: Nike Dri-Fit 5″ Distance Running.

Advertisements

Running Essentials.

13 Aug

Running-Essentials (2)

I remember when I first took an interest in running back in the 7th grade. All I had was my thoughts and a stopwatch; even then a Walkman was rather difficult to walk with due to constant skipping, so of course running was out the question. Cut to today; getting ready for my daily run takes more time than the actual run but I still love it. We have so many aids to get us off the couch, bed, desk chair or wherever you’re checking this post at. Running is my absolute favorite hobby because it helps with so much such as; my complexion, stamina, creativity, stress and of course weight.

Right now I’m averaging 80 to 100 miles a month and pushing to consistently hit 100 a month for the next 6 months.

The results I’ve seen from running has been my motivation to keep at.

  • My Complexion: Running has become my best kept skin secret. My pores are less clogged, I get a great even tan and running help with collagen and reduce wrinkles.
  • My Stamina: I have the energy to get through long days resulting in more productivity.
  • My Creative/Stress: I release more endorphin, decompress and clear my mind on a run, which produce new ideas and thoughts. Helping me to let go of any frustration and negative energy.
  • My Weight: After a long run I’m less likely to eat something unhealthy, I want to continue to workout and I burn major calories.

For a good run all you will need is a killer playlist, a good pair of sneakers, time and open space. Don’t worry about being tired just hydrate and go. I get my best ideas while running and inspired to make the most of my day. Start by setting a small weekly goal and use it as personal time rather than exercise.  Also, check out your app store there are all types of thinpsiration programs to get you energized.

Remember to stretch before and after, and invest in a quality pair of shoes that’s a half a size bigger than your regular pair with arch support.

Thin Tunes

25 Nov

Thin TunesCorey Baptiste in L’Optimum Magazine ‘Allures’

The temperature may be dropping but don’t let that keep your pants size from dropping too. It’s getting closer and closer to the day we’ve all being dieting for. I know your mouth and 1 percent stretch jeans have been waiting for Thanksgiving dinner.  So, if you’re lacking motivation to keep your fitness going then, your skinny savior his here!

I’m 22 miles behind this month’s distant goal for running and with my schedule picking up and bone chilling temperatures I have been tempted to cut my mileage down in the effort of staying warm. We all need a bit of ‘thinspiration’ from time to time, it could be as simple as your workout playlist. Today while I was trying to convince myself that it’s in my gut & thighs best interest to run six miles in 28 degree weather I made a new running playlist. These are some of my all time favorite jams that keep me pressing on when I just want to turn around, come home and drink my calories in hot chocolate and copious amounts of whipped cream.

My list is in order from warm-up to sprint then coast back to intense and cool-down. Check it out and let me know how it works for you.

Thin Tunes

1. “Still Da Baddest” by Trina
2. “The Beautiful People” by Christina Aguilera
3. “Fresh” by Kool and The Gang
4. “Boogie Wonderland” by Earth Wind & Fire
5. “Buttons” by Pussy Cat Dolls
6. “Stronger” by Britney Spears
7. “Rubbing On My Head (in the mirror)” by Mouse On Tha Track ft. Lil Boosie & lil Trill
8. “Wanna Be Starting Something” by Michael Jackson
9. “To Be Real” by Cheryl Lynn
10. “She Works Hard For The Money” by Donna Summers
11. “Power” by Kanye West
12. “Hands All Over Me” by Maroon 5

Don’t ever say I don’t support your fat a**!

Don’t Be Fat This Winter

15 Oct

David-Agbodji RunningThere is no excuse to be fat! I need new friends because my regular ones are too comfortable with being fat period. Everyone is canceling on me when it comes to exercising outdoors with the recent temperature drop.

At the beginning of every summer I usually cancel my gym membership to save money to workout outdoors. I enjoying outdoor fitness because sunlight is better for my skin and endorphin release, jogging on the road help better my posture and natural a.m. light resets circadian rhythms, so it’s easier for me to nod off at night. Not to mention I burn more calories under the hot sun and my workouts don’t get monotonous.

When I got up Monday morning for my morning run I was not prepared for the cold crisp air, I didn’t have the right clothes on, my lungs were on fire and my normal 7mins per mile went to 9mins per mile which was very discouraging. Due to the great results I’ve had this year with exercising outdoors I am trying to prolong renewing my gym membership until there is snow on the ground. To make my workout more efficient and effective and keep my friends from flaking I have devices a list of tips for exercising outside during fall/winter.

What I have learned and like about running in cold temps is it causes the heart to work harder – heart rate increases. This is good for the lungs, muscles, and nervous system. However, my body starts to use more energy to stay warm. I feel fast and energetic for the first 5-20 minutes, but then quickly feel depleted.

Dress: Don’t over dress; your body will heat up from your workout. Dress as if it is 20 degrees warmer to be warm without sweating so much you get a chill. To keep warmth in your shoes and slush out, switch out your mess shoes and wear socks that wick away wetness. Wear compression tights under you regular sweats, it will help with your recovery time and keep your muscles warm and blood pumping. Wind pants, windbreakers and long sleeved dry fit shirt are great with helping your body move through strong winds.

30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and long tights (or shorts, for those who prefer the cold).
10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.
0 to 10 degrees: go to the gym!

Weather vs. Body: Start your run into the wind to build strength and have the wind at your back on your way home to avoid getting chilled after you’ve been sweating. Take 10 to 15 minutes to warm up, I usually walk the 1st mile. Stretch before and after to keep your muscles loose and blood flowing. Get your miles in during the warmest time of day so you can absorb that needed sunshine. Do not worry about your speed/time as your body get use to the new elements your speed will comeback, besides your body operate better at cooler temperatures.

Breathing: That awful lung burning sensation after your first few cold runs goes away once your respiratory system adapt to dealing with frosty air. Rapidly breathing cold air dries your lungs. Breathe through your nose to moisten the air. Develop a breathing pattern by coordinating your inhales and exhales with your footfalls. This develops diaphragmatic strength (breathe though with your stomach not chest.) If you can’t breathe through your nose opt for a face mask or scarf around your mouth.

Start with a 2-2 pattern-breathe in while stepping left, right; breathe out while stepping left, right. Advance to 3-3 (breathe in, step left, right, left; breathe out, step right, left, right), and then a 4-4 pattern.

Do not push the pace during cold weather until you have run three consistent weeks in the environment. Do not forget to drink water while running and maintain, if not increase, your carbohydrate intake when training during the winter (you’ll never read me type that again).

%d bloggers like this: