Fuel and Supplements for Long Runs

So many! Where to Start?!?

A very important thing about training is making sure you are fueling appropriately. It is very difficult to train on a low carb diet. For shorter runs you will probably be ok but carbohydrates are the easiest fuel for your body to use. If you try to cut out carbs before your long runs it will make for a very tricky and tiring run. After a long run you want about a 4:1 carbohydrate to protein recovery meal. Something easily digestible that your body can use to repair after the hard workout you just put in. The hard part is finding a balance as to not over do it before or after. This is a common reason why many people will gain weight when they increase their work out regimen or start running more. If you're having a hard time do research about the number of calories and types of food to eat before and after work outs. Also consider that if you are sitting around all day after a long run that you don't need to eat massive amounts of food the rest of the day. Research, research, research. Knowing what to do and how to do it right will help a lot in the long run.

Fuel

In terms of fuel for training and race day the two important things you will need are carbohydrates and electrolytes. The best thing you can do is experiment with a variety of things on different runs and see how you do with them. Some people can't handle a lot of sugar and it makes them nauseous or throw up. This is good to know BEFORE race day. Here are a list of the different things I used during training and on race day.

GU Energy Gel - Flavors I like are Chocolate and Jet Blackberry

Roctane Ultra Endurance Energy Gel - I used Cherry Lime but not my favorite flavor but not bad

Power Gel -  Pomegranate Blueberry Acai. This one had no caffeine so I liked it for runs later in the day so I could sleep or in between caffeinated ones to not over do it on caffeine. 

Accelerade 2nd Surge Gel - Chocolate. This one had lots of caffeine, carbs, and some proteins. This is what I used every 2 hours on long runs and race day.

Thermolyte MetaSalts - blend of electrolytes. These you just swallow with water. Nice because they aren't sweet. I took 1 every hour and then 2-4 if I started having any cramping as needed. 

Kramp Krushers - Electrolyes with some sugars as well. Taste really good. Nice to have toward end with cramps and as a distraction. If taking prophylactically don't need to take the same time as MetaSalts. If you have cramps throw everything you can at it haha (to a certain point)

Knowing someone who is a trainer or coach will be very helpful. Have them help you plan when to take certain things. Also know what they have on the course. Most races will have water and gatorade so if you plan to drink the gatorade on race day then train with it. After awhile you might not like how it sits in your stomach. Don't try anything new on race day. If you go into any running, cycling, triathlete shop they will have a variety of different things like this for sale. My dad was able to get all of these from the Tri shop that he used to work at. Talk to the people in the store if you need help too. A lot of them will have probably used some of the different products and have recommendations.

Supplements

There are a variety of supplements that can compliment your training. They aren't vital but they can improve your recovery or performance. Some people are all for them others are not. I will just list what I use and why and you can research them and decide if they are right for you. 

For Recovery: Recovery Amino Power - This is a blend of amino acids that help aid in the recovery process and bunch of other things too. Go to the site and read about it. You can spend way less and buy a variety of supplements that equal this one supplement or you can pay more and make it more convenient. I did 3 in the am and 3 at night leading up to the race and for most of training and then would always do 6 immediately after a work out (goal is within 20 min)

For Performance: Neogenis Sport BeetElite Neo Shot - this is pretty amazing stuff and the power of beets is starting to get really big in endurance sports. Basically it increases nitric oxide which helps you use oxygen in the body more efficiently. This is something definitely worth reading more about!! Do a shot in 4 oz of water before a long run. I noticed a big difference. 

Have a Plan

Mine was as follows:

Before race: 30 Min before Neo Beet Shot, 15 min before Roctane Gel

Every 45 Min: PowerGel

Every Hour: MetaSalt (or as needed)

Every 2 hours: 2nd Surge (if it was about the same time as a powergel I would skip the gel and just do a surge)

As needed for taste/distraction/cramps: Kramp Krushers

Hydration: I wore a water belt so I had water when needed and then planned to switched back and forth between water and gatorade at the aid stations.


**However,  you will have a plan and then at a certain point everything goes out the window. You will start doing what you feel you need, will sit well in your stomach, and tastes good but if you start just doing straight water after awhile you will need to force yourself to add some electrolytes and carbs or you will hit a wall. After about 17 miles my plan fell a apart and I did what I needed to do to cross the line.

Also have someone help you make a plan. Like I said. I would not take all these things if my dad didn't have years of experience, personal use, and knowledge about each of the products. Do your research!

Journey to My First Marathon

So as I had mentioned I ran my first marathon this past weekend! I cannot believe it still haha. I did the Bank of America Chicago Marathon. If you're new to the blog or haven't read many other posts let me start by saying I am not a runner. I actually kind of hate(d) running. Still not sure how I feel about it. But as a non-runner I decided to do a half marathon while living in Nashville about a year and a half ago. I was so amazed and proud of myself from going from barely running a mile to running 13.1! I then thought I am NEVER running a full marathon, no way in hell.

Well, life is interesting. I started to get this itch like hmmm I could do it... I could maybe run a full... I'd like to do a full before I'm 26 (26 miles by 26.. I think I'm clever). It's not like I kept up my running after the half either. I went back to only being able to run about 3 miles at a time again. 13 steps forward 10 steps back I guess. I had visited Chicago about 5 months after the half marathon and though well this place is amazing and flat; so I stuck this idea in the back of my mind about Chicago being the place to run a full if I ever decided to do it. Well some time passed and I decided to just look and see when the next Chicago Marathon was and saw that registration was a few months away. So there I was 25 and fully considering doing a full marathon. I set a reminder to register and when the time came it ended up being by a lottery system. I thought well if it's mean to be I'll get picked and if not oh well. I didn't make it in via the lottery and decided to forget about it (what a cop out).

Then the Boston Marathon bombings happened and instead of afraid I felt inspired. I thought I could channel all that negativity into something positive for myself and others. I decided to sign up for the marathon through a charity organization. I chose the Leukemia & Lymphoma Society because of my Great Grandma Mabel who died of leukemia. By the end of training I had raised $2,500!! Running for a cause bigger than myself was extremely rewarding and encouraging. Every time someone made a donation it was a reminder to keep training and keep pushing even when I wanted to quit. Come race day I am SOOOO happy that I ran with LLS's Team in Training! Every mile or so was one of the coaches who would jog next to you, encourage you, chat it up, or give you salt caps, GUs, or whatever you needed. Their little bits of encouragement go a loooong way especially at mile 23.

So I signed up, trained, and did it! However, I definitely had some set backs along the way. I didn't quite stick to my training plan as well as I should have. I let life and relaxing get in the way some days but I was able to keep up with my long runs for most of training. Then the last couple weeks of long runs I ended up getting sick and had a nasty cough that hung around for an extra week and a half. I wasn't able to do my last long runs before tapering began. The furthest I ran before race day was a training 13.1 miles... :-/ not what I had wanted to happen. But, I made a commitment to myself and LLS that I would do it. I made sure I carb loaded, hydrated, planned all my fuel and electrolytes, and told myself I would finish.

And I did! I finished 26.2 miles. Did I go as fast as I would have liked? No. But my real goal was to finish. I ran majority of it but did take quite a lot of walking breaks toward the end. And crossing the finish line I had tears in my eyes and was so happy and proud of myself. So now I am in recovery mode. The soreness has finally subsided but my foot is still killing me. I am nervous I had a stress fracture in my right foot but since I'm not working yet I have been able to rest all week and stay off of it, hopefully it starts getting better soon.

I will write a few more posts soon about specific training plans, how I fueled, and what I learned along the way.

The day after the race! Hobbled around the city for some last minute site seeing before heading home.

Free Workout Music Downloads

So I've had the same music for awhile now and need to switch it up a bit. I compiled a short list of websites where you can find some free music downloads. None of the songs are the original tracks by the artist. These are either mashups or remixes which are fun because they all have a good beat to workout/run to. I also didn't include a lot of sites you will find when you google free downloads because they seemed weird or sketchy.

Super Mash Bros

So this one is my favorite!! They have 4 albums worth of mashups totally free absolutely no catch. The mashups are fun and I like listening to them for the first time while I'm out running because it's always a surprise to see which artists they mash up. Pretty funny but definitely explicit content since they use rap music a lot. Some of the albums are separate songs while other albums are one long track. The long ones are fun because the songs/mashups mix into each other but the separate ones are nice when you have your music on shuffle.

Work Out Music's Free October download

So you do have to enter an email address to get the download but oh well. These are remixes of the original tracks so they are just a little more workout friendly.

Work Out Music's Free Biggest Loser/Subway Promo

Same company as the one before but just different free songs/remixes

GymDJ - Mashups

This links to one of the free albums of mashups I liked but they have a lot more on the website

Motiontraxx

Free 60 min track. Has 3 different options for beats per minute/intensity. You do have to enter an email address. It's free but I wasn't a huge fan of the mixes.

2nd BodyRock Challenge Completed

Ok so I'm a little behind on this post but I finished my second BodyRock 30 Day Challenge. I realized I definitely wasn't as motivated as I was the first time. Although I definitely saw results in term of muscle tone I failed to really change my eating habits. Looking at the results from this challenge in comparison to the last is a real reminder of that saying that goes something like this...

Abs are made in the gym (or living room if you do BodyRock) and revealed in the kitchen.

So I promised I would post before and after pictures. There is not a huge difference but I can see subtle changes. I look at myself everyday so I'm not surprised if others don't notice. I do feel happier and stronger though. I did not enjoy losing all my muscle and having to start over again.

If you want to see the results from my First 30 Day BodyRock Challenge Before and After Picture click here. 30 Day Challenge before and after pictures. There was definitely a bigger difference as I focused on eating as well as working out and I think I was a bit more diligent with the workouts the first time around.

From now on I think I will be staying away from 30 Day Challenges. I get a little burnt out by the end of them and rather than sticking with it I take a break. I am going to focus on running again more with just a few days of the HIIT style workouts

Another 30 Day BodyRock Challenge

Ok so as mentioned in the most recent post I am doing another 30 Day Challenge! I have decided to search the archives of BodyRock.tv and have started the February 2012 30 Day Challenge. The first day is a fit test and you can find the workout and calendar for Day 1 Here.

It really is so sad how much of my strength and stamina I lost since the last challenge I did. But hey, at least I'm starting again and not being defeated. My Fit Test results are as follows and I will be excited to see the improvement when I fit test again at the end of the 30 days.

• Squat Jumps: 26
• Push Ups: 5 regular, 14 on my knees
• Burpees: 10
• High Knees: 78 (last 20 or so were at a slower stepping pace rather than running)
• Switch Lunges: 25 (lunges, not jumping when switching)
• Tuck Jumps: 44 (did the modification they suggested rather than jumps)
• Tricep Dips: 18
• Straight Abs: 13 (feet elevated, elbows to knees)

So here it goes today is Day 3 and I have yet to work out but I will. I am also planning on running today. In other big news...  I signed up for a lottery to run in the Chicago Marathon in October 2013. There were issues with registering and they had to do a lottery for the last 15,000 spots available. So if I get chosen then I may very well begin training for my first FULL MARATHON! Very scary and exciting idea. We shall see what happens.

I'm Back!

I am officially back to it! March is the beginning to the next chapter of This is My Edible Life. It took me a month from moving in to get to this point but it is ok, better late than never. Saturday I went for a 3 mile run (woot woot, so happy, seeing that it had been months since running) and I started a BodyRock 30 Day Challenge. I like the idea of the 30 Day Challenges as it keeps me on a schedule and I feel more accountable. As much as I love(d) BodyRock I think I liked their old format more than their new one. Props to them for growing and expanding but I think I am going to try something either from their archives after this challenge or a different work out site. You can still find anything I did or do that is related to BodyRock underneath the tab above. Anything workout related will be under exercise (so if it's BodyRock it will be in both places). I will make another post dedicated to this 30 Day Challenge so if you want to follow along or start it with me you can.

Getting Motivated Again

So how have I motivated myself to get going again? I followed some of my own tips: Getting motivated again and again. On Saturday before my run I did these:

• Spent some time on Pinterest in the health and fitness section looking at quotes, work outs, and pictures of extremely fit women--jealousy is pretty powerful haha.
• Wrote on my mirror that "I will work out today" just a little reminder that I need to do something each day and to feel proud when I work out and then see it later. I get to say "yup, I did"
• Took some Day 1 pictures. I will post them once I'm done with this 30 Day Challenge so I can do before/after.
• I also though about why I had been motivated before and why I was feeling stuck and came to some of the realizations below...

Some Realizations

So it had definitely been awhile since blogging, cooking, and working out and came to a few realizations in the time being. I realized that my mood had really changed as a result of my lack of activity and (way) less than perfect eating habits. I just felt more... blah. It's weird because I rarely worked out before starting this blog, then started working out consistently, and then kinda lost steam which was when I noticed how good I had felt before. I had more energy, even being at a heavier weight I felt more confident on the days I worked out, my mood was better, and I had more energy.

Another thing I realized after yesterday's work out was how much I missed feeling strong. I had totally lost my stamina and strength I had gained from the first 30 Day Challenge and continued BodyRocking. I felt pathetic hardly being able to do the exercises but rather than letting it deter me I am motivated to get that strength back and maintain it. I like knowing I can carry something heavy, kick ass, or be active at the drop of a hat if needed. Time to get that all back!

Lastly, and it kind of goes with the first one, is that I am caring (a little) less about the weight on the scale. I know muscle weighs more than fat and everything shouldn't be measured by the numbers on the scale. However, I have always been someone who weighs myself everyday. I think since I have been taking pictures of my progress it's easier to see the changes and differences. Right now I'm about 139 without the added muscle and I'm seeing a big difference from the 139 (about) I was after the 30 Day Challenge. I really think taking measurement or pictures is a better way to track progress. If you aren't working out and just changing eating habits then the pounds is a pretty good indicator but if you have started a work out regimen especially something intense like cross-fit, bodyrock, etc. then there are much better ways to see improvement.

Getting Back on Track

Ok. It has taken me a couple days to write this post and come to accept that the week of traveling and visiting family bucked me off the wagon. It is no one's fault but my own, I accept that. I am happy to say I did manage a run while I was visiting home but afterward the food and laziness took over.  I gained 2 pounds (way better than the usual 8 or so of the holidays so that's a positive I guess). I have fallen but I will get back up! I am starting fresh tomorrow morning... I know I know, I should start today/right now... but tomorrow is a new day and a fresh start. No waiting around until Monday and if I put this out there to the world then I better follow through.

My new perspective on this is that there will be set backs along the way, they are not failures. Failure would be to let it derail good intentions so much so that I'd be are back at square one, no longer motivated, and feeling ashamed and regretting what I could have accomplished. In the past I would have continued to eat crap and stop working out for another few months. Not this time. Even though I gained 2 pounds that's still less than where I started. I still have a lot of the muscle and strength from BodyRocking. If I can get motivated again now I will just continue my journey to a healthier, fitter, leaner appearance and life with just a few minor hiccups here and there. I have been going through my list of re-motivating techniques here and will update the blog soon with some new recipes and other stuff.

Found this today (11/30, after my work out woot woot) and thought it was very fitting!

Motivation to Run Again

Well it took awhile but I finally went on a run again today. I did 2.5 miles (not bad for the first time in months) and at a better pace than usual. The first mile felt really good but the second one wasn't too bad. I can definitely tell that doing BodyRock on a regular basis has made a difference in my run. My muscles felt good and strong it is more of a matter of getting my breathing back in running shape. It was also the most perfect fall day today so that helped I think.

What helped me the most today was just saying "it's ok if I just do 1 mile and come home." Reassuring myself that it was ok to just go out and give it a try took off a the pressure and the dread of going on a run. If I get out there and just do it I'll usually do more than a mile. If you allow yourself to take baby steps it takes away that guilt if you decide to, or can only do, the minimum.

Some things that may help:

I mean... how can you not?

I'm letting go of the guilt for having stopped running but I am going to work on it and get it back and do my best to maintain from here on out.

Charity Miles app donates to the charity of your choice when you run, walk, or bike! The app tracks how far you run and a corporate sponsor donates $.25 per mile ran and $.10 biked to your charity of choice. Click here for more info

So this idea is one of the main things that got be motivated to make a change in my life. I've seen it written a few different ways but this idea regularly motivates me. I am in charge of my body and I am going to make it how I want.

Getting Motivated... again and again

I think one of the most difficult things with eating healthy, working out, and making changes is staying motivated. It's pretty easy to get motivated the for that first trip to the gym, first day of eating healthy, going on that first run, or cutting out that first unhealthy food. And often it's easy enough to do for a few days. However, it's maintaining that schedule or habit for days, weeks, months that is the most difficult.

There are plenty of things that can happen to derail someone from their best intentions. I've had my own hang ups so far. I've had physically and emotionally difficult days where the last thing I wanted to do was work out or just didn't care about what I ate. I have been far from perfect on my journey but I am still seeing progress and don't want to give up. I've been able to maintain pretty good eating habits and have been working out but I feel like I'm losing steam. So I've been trying to think of a list of things to do in order to stay motivated or find that extra push.

The following list is in no particular order. These are things that I have done, will be doing soon, or things that I think would work for people even if I haven't done them personally.

The List

• Do it everyday. When it comes to working out it is good to give your body a break but I've found that when I give myself a day or two off  it makes that Monday work out difficult; not physically but mentally getting myself to actually do it. Even if you need a break from your normal work outs (muscle repair, sore joints, etc.) take some time, even if it's 10 min, to purposefully do something active. Take a walk, lift some weights, do yoga. Just do something and make it purposeful. It will make it easier to do your normal routine the following days because you are still in the mind set of taking time out of your day for exercise.

• If you leave notes for yourself, set goals, or write on your mirror change it up occasionally. If you see the same post-it note or motivational image every day after awhile it loses it's meaning and you may not even notice it. Every few weeks, or as soon as you realize you are ignoring it, change it! Find a new inspirational quote, image, goal and put it somewhere different.

• Find what it was that motivated you the first time. No matter what it was whether it was a picture, a blog, something traumatic or exciting happening, a quote, anything... revisit it. It may have been sometime since reading/seeing/living whatever it was that worked for you. Re-examine that inspiration and think about how motivated you were the first time. Consider if what you're currently doing is still getting you to where you want to be. If it's not consider what change you need to make.

• Anyone who has read this blog knows I love Pinterest. I find a lot of inspiration from the Health and Fitness section. There are great quotes, blogs, work outs, and recipes to give you that little nudge of inspiration. I have also realized that when I am feeling guilty about not eating right or exercising I will avoid looking at it. So now I know if I'm feeling that way that is the time I need it the most. I need that little kick on the pants to get back on track.

• I know this is a tried and true tip but it's because it often works. Find a buddy. I don't like to work out with other people that much but I do find it more motivating if I have a friend that is trying the same work outs/challenges/eating habits that I am. You can share tips, recipes, and keep each other motivated. It's my hopes some people will comment on my blog and let me know if they are trying anything that I am. We can be each other's buddies if you need one. If you or an old buddy starts to slip make a new pact or find someone who wants to start a new challenge with you

• Get a personal trainer. I do not have the means but if I did, I would have one. It's like the tip above, you just have a professional buddy at least for the work out part. I would love to have someone there to push me that much harder every time I work out. Also if you are a beginner it can be a good way to learn the basics. Even if you just have one session (sometimes places will give one free session with a gym membership) you can learn what kind of moves to do to target areas, how to use equipment, and it will help you feel a little more comfortable maneuvering the gym.

• Set new goals. You may start working out or eating healthy without ever setting goals. Maybe somewhere in the back of your mind there was an ultimate goal but whether you are just getting started or need another push take the time to sit down and write out your goals. Try making daily goals, weekly, monthly, and long term goals. It may include how many minutes you will exercise each day, how much weight you want to lose each week, a 30 Day challenge you want to complete, or just broad goals like living a healthy lifestyle, living a long active life. It can be anything. And if you fall short of a goal, its ok! Readdress it , set a new one, or set the same one and figure out what you will do differently.

• Keep track of your progress. Take pictures, take measurements, keep a journal of how you feel. One way or another track your progress. I never took before and after pictures in the past, always meant to but never got around to it. This time it's made such a difference. Sometimes you don't realize how far you've come when you see yourself in the mirror every day. Take those pictures or measurements and if you are feeling yourself lose that motivation look at what progress you've made and think of how good it feels to win even those small battles.

• If anyone else has tips or tricks please feel free to share!

New Challenge Week 2

Well I think BodyRock and some of their hosts are going through some transitions. I think because I started it with a certain host and a certain way I am missing that style and motivation. What should be week 2 of their new challenge that started Oct. 15 kind of falls apart and it a bunch of other hosts, doesn't address it being a challenge, and if you read the posts there is some drama happening behind the scenes. I skipped ahead to the Nov. 1 works out because it seems more organized and it's with Lisa again. I miss the old her but I still like her form and motivation. Starting November 1 the work outs are not in real time anymore but they do have great beginner modifications. I am starting there for week 2 and going forward. We shall see how it goes. If it's anything like the past couple weeks there will be more changes. My goal is to just do BodyRock work outs Mon-Fri and if I have to skip around then I guess I will.

New BodyRock Challenge

October/November 30 Day Challenge

Alright so after healing my foot and then taking a week off from bodyrock (eeek I know... more on that later) I have started a new 30 Day Challenge. This one is set up a bit differently than the May 30 Day Challenge. There will be instructed/real time work outs, usually 12 min, and then a bonus work out (3 min) Monday through Friday each week. My goal is to do another 30 Day Challenge following these work outs that started on Oct. 15. I will do the Monday through Friday and I also will begin running again this week. I started my new 30 days yesterday (10/29). I also plan on adding in extra sets here and there or some extra free weight work outs because I want to push myself a little more this time around and this challenge doesn't have the specific sculpt work outs like the May Challenge did.

If you want to do this with me Day 1 begins here! at BodyRock.tv

Apparently all the Monday through Friday videos are with Lisa-Marie who is my personal favorite so that has given me more motivation to keep doing it. Also these are in real time. If it works for you awesome. I typically watch the video first to see how to do the moves then try to start my interval timer the same time she starts and mute it so I can listen to my music/own interval timer. It's nice to have her video on mute though while I'm going so I can look back at the computer if I forget the next move.

Some tips if you don't have equipment that they use:

Instead of a sandbag you can use pretty much anything... I use a tent bag with the tent and everything in it plus I put a 10lb weight in it. You can use a backpack with some heavy books, free weights, pillow cases with some stuff in it and tied off, a gallon of water, anything! Depending on the work out and how they are using it you can use a variety of things.

Find a way that you can add a little resistance or just do the work out without equipment. It's still a good workout typically. If they are doing squats with the bag up on their shoulders just do the squats, if they are using the balance ball or ugi ball to elevate their arms or legs for push ups, just do the push ups without it. If you focus on doing the exercise with proper form and can get a few extra reps in it will still kick your butt usually.

For the dip station I have used two sturdy chairs. Other people have used couches, counters, etc. If you don't have anything do a variation. Maybe do a triceps dip with just one chair and then add an extra move.

If something requires a pull up bar... I do a different work out. I can't hang from anything in my house, if I tried just hanging from the door frame it would break. I don't have stairs or anything. If you have something use it and if not try to do a different work out that is focusing on some of the same muscles. One example is when they do knee raised from the pull up bar I will do crunches or tuck abs but holding a weight above my head, straight arms, and slighly above the ground.

If you don't have weights or are just starting out find something. At the beginning I only had 10lb weights so that was too much for a lot of reps. I took two cans of food (heavier things like chili), stacked them, and taped them together.

Lastly, the interval timer. If you are doing it with the video in real time you don't need your own. If you want one to set your own I use the iphone app pictured below. It's free but a little tricky. Set the high to 50 and the low to 10 but don't add a rest and then set it to repeat for however many minutes you are doing the work out. It will ding at the end of your 50 seconds and then again at the end of your 10 seconds (rest time). If you type interval timer into your app search it will look like this....

30 Day BodyRock Challenge Completed!

Woot woot! I have officially finished the BodyRock.tv May 30 Day Challenge!

I stuck with the schedule, despite some confusion around week 4 with what work outs to do (see week 4 update for clarification). I have seen some real changes in my body, strength, and fitness level. I have been doing BodyRock workouts on some the active rest days and have been adding extra sets to my work outs to make them longer and have transitions from doing all my push ups from my knees to doing quite a few with proper form. I love BodyRock and feel like this is something I can really stick with. I have really changed my eating habits as well and the combo has been awesome. I am eating fairly low carb but lots of veggies. I have cut out most refined/white carbs but still try to get some whole wheat/grains in each day. I try to have protein in each of my meals and I am using portion control. See some of the foods I've been making lately under the recipe tab above!

Here is my 30 Day Before and After Picture.....

I can't wait to see Day 60 :) I plan to do one of the older 30 Day challenges next and incorporate running. I ran a 1/2 marathon in April and have probably ran about 15 miles total since then so I need to get back on the road. I will post the new schedule and links for which one I choose.

Want to start BodyRocking??

Here is the link to Day 1 of the May 30 Day Challenge
The easiest way to find the next workout is to click the link at the bottom of the previous day. So at the end of the post for Day one (right before people's comments) will be a link for Week 1- Day 2. I just go to my history from the day before and then click the link for the next. They are in the process of re-doing the site so there is some organization issues but if you're willing to be patient and look around a bit you can find the work outs, calendar, and lots of helpful tips! You don't have to have the equipment. I don't and I have been able to do most things. I've used a tent bag with canned food in it as the sand bag, I use chairs as a dip station, I don't have a pull up bar so I just do a different work out during that 50 seconds. It's really easy to modify the work out to fit what you have and your fitness level. I have quite a few posts about BodyRock so check out the tab above for more info.

Week 3 BodyRock 30 Day Challenge Update

Alright so I've been doing the 30 Day BodyRock Challenge and I'm still going strong. I have added a new tab/category that will make it easier to find anything specifically BodyRock related and I will post updates and some hints or tips I've found along the way.

I'm on Week 3 and that includes another fit test. Yesterday was Fit and Flow Test #2 So exactly two weeks from when I've started and I will say it went better. Although my numbers were not amazingly better I found feel that my form was better and it just felt good.

Fit Test:

• Squats:  23, 19, 20
• Pushups: 6 real 19 on knees, 5 real 18 on knees, 17 on knees
• Dips:  19, 19, 20 (soooo much better)
• Crunch: 21, 22, 20

Flow test went well and I am feeling more flexible although it's hard to measure.

So I have seen some improvement with the fit test which is exciting especially in my upper body. I have also been losing weight and seeing slight changes in my body in the mirror as well so I am stoked and that much more motivated to continue. I will post before and after photos at Day 30 and although it may not be a huge difference in a couple months it will be awesome! As another one of those famous Pinterest/Motivation quotes go....

Today's work out included a lot of equipment so just a reminder to always watch the tutorial video if they post one to see way to modify it for what equipment you have/your personal fitness level. I am going to post something (tomorrow hopefully) with pictures of all my make shift equipment so if anyone else needs ideas they will be here. I was also so unmotivated to work out today since it was a very long day of class and traffic but I just made myself do it. I love having the 30 Day challenge and need to find a way to hold myself this accountable and stay this motivated once it's over... maybe just do it again? Or just say 5 days a week I have to do the daily video? We shall see. If anyone is reading this... are you doing this too? ideas? hello?

Motivation, Small Life Changes, and the 30 Day Challenge

So I am Week 2 Day 4 of the 30 Day Body Rock Challenge and I love it! I haven't done my work out yet today as I'm a bum and got up not too long ago and I'm still enjoying my coffee. The BodyRockers are amazing. First of all they have such hot bods I just watch it and think ok I can look like that! Also with the burn segments only being 12 min long in combination of having the timer beep at you it goes by so quickly. So my shout out to them is because I want to share with you (is anyone doing this with me?) what other changes the 30 Day Challenge is helping me make....

Food:

I have been eating really well lately and I feel I've found a balance of eating right and tasting good. My boyfriend has agreed that he wants to eat healthier so I've decided that as long as he wants to help me pay for produce (which I usually buy) and other ingredients I will make something tasty but healthy almost nightly. I will be posting some of the things I've made the last few nights in a little. So with that support and us not having two separate meals all time that makes it a lot easier. I have been doing really well with portion control also and because of that I am finding that I am getting full faster so it's becoming easier not to over eat. I am not cutting out refined carbs but I am limiting them.

Flossing:

So I went to the dentist the day before I began the BodyRock and although the exam went well I definitely need to floss more (who doesn't?!) but I've decided to add this into my daily routine.

Skin Care:

So I've always had problem skin. I've delt with acne as a teen, scars, oily skin, basically I hate my skin but I've decided that I need to do what I can to make it the best it can possibly be. If I have crappy skin and then I'm not consistent about taking care of it it's just going to be worse than it already is. I figured it's time to pay the big bucks... well not really but more than the $4 I was paying for face wash. I bought Loreal's Revitalift face moisturizer and although I don't really have wrinkles yet I have noticed a difference with skin texure, tone, brightness, etc. I am also making myself ALWAYS wash my face before bed. No more of this I'm so sleeeeeppppyyy screw it attitude.

Positive Affirmations:

The last thing I have decided to change in my life is my self talk. I have spent a lot of time wishing and hoping for different features, a flatter tummy, nice skin, a difference appearance. I have also spent a lot of time telling myself that I'm ugly and fat. Well I'm done with that. I have started to really take to heart some of those motivational quotes that you see on Pinterest, you all know I'm such a fan haha. Here is one my my favorites.

And it's true. I am in control of my body and it is one of the few things in my life that I have complete control over. I may not be able to change certain features like the width of my hip bones, of my nose, etc. But I can have a sexy body and I am in control of that. One of the most important things is believing in yourself and knowing you can do it. So I've started doing positive affirmation (I hope someone remembers those from SNL hehe) but seriously it's so much healthier than negative self talk. I tell myself, outloud, every day that I have a beautiful, sexy, and athletic body and I can do the things necessary to keep it that way. Although I am a work in progress currently, if I can tell myself this daily it will help encourage me to follow through with exercising and eating right. It also is true no matter that size I am for at least the beautiful part (sexy and athletic have yet to come but I believe), because if I believe I am beautiful and can exude positivity then that makes me a beautiful person.

So here is what I have done to remind myself of these things... I have written them on my mirror so I see them everyday. I can't just ignore them and they help keep me responsible.

30 Day BodyRock Challenge

Alright so I know exercise is an extremely important part of weight loss and a healthy lifestyle. I run occasionally and will go back and forth to having a regular routine and then sitting on the couch for weeks at a time. I have decided that along with using the 3 Day Diet to kick start my healthy lifestyle changes I would also find some sort of exercise regimen to compliment that.

I have decided to do the the BodyRock.tv  May 2012 30 Day Challenge

Everything can be found here