Mile Markers of Life

It has been one of those weeks..maybe two where you just fall off the wagon. My missteps have mostly been with nutrition and what I put in my mouth, but I also haven’t been running as much as I should..especially with an upcoming race! yeesh.

It is so important to remind yourself that it is okay to have cheat days every once in a while so that you don’t feel deprived..but it is equally important if not more important to train yourself in being diligent in getting back with your nutritious eating and healthy habits.

So even if you fall off the wagon for a few days..don’t be discouraged because 1. everyone deals with those issues because we are human and 2. it isn’t a big deal and you have the capability to come back better than before.

Don’t sweat it…but go sweat it, now. Go sweat!

..that moment when you high five your sweat sister after a hard kick ass run or workout and there’s a splash.

Only fitness fanatics would understand ;)

HEY beautiful, strong, and capable new followers!! I am so glad you started following and I can’t wait to see your posts and witness your remarkable transformations! I hope to bring you a glimmer of motivation on your bad days and an attitude of kick ass on your good days.
Welcome erry’body!! :)

These past few days I have just been feeling really crummy about myself. We all have those days where we feel ugly and fat and like all our hard work is in vain…they are no fun. I had just been feeling worthless and ugly and gross about myself and really just in a slump..but today it is as if I’ve fallen out of it.

I woke up at 6 with dread already filling me that I had to meet for a trail run with the Lifetime run club…I just didn’t feel like it. The feelings of laziness and despair lingered with me still. So much so that I got my clothes on and still managed to get back in my bed and reason with myself why it was okay to quit…and guess what I did. I went back to sleep..knowing I would regret it later and still have my 8 miles to put in whether it was in the cool of the morning or the monotony of the treadmill later in the day..I guess I didn’t care. Anyways long story short I did end up completing my 8 miles on the treadmill and actually felt pretty good.

It is now pouring rain and I am thinking about going out for a few more miles. Running in the rain is one of the greatest feelings I’ve ever felt I think. It’s renewing…refreshing..restoring. So be kind to yourself..we all have those days when we would prefer to go back to sleep instead of getting up and running.

But whatever you do..keep going..even if it means a few extra hours of shut eye.

I like the way my butt looks when I lunge and look in the gym mirrorr ;)

What’s your confession?

“Never attempt to train yourself into a caloric deficit. Don’t spend hours on the treadmill. Diet comes first, cardio second. The dumbest fat loss strategy ever devised is used by people that wake up early in the morning before going to work to do cardio and follow that up with a “recovery shake.” Congratulations, you just wasted two hours of your life. Cardio is good for cardiovascular health, but most people use cardio as a fat loss tool - and force themselves through regimens that aren’t very conducive to their daily routine (or mental sanity). Next time, skip the shake and the cardio. Sleep two hours longer, but skip breakfast and fast until lunch time. This way you can create the same caloric deficit with the added bonus of feeling more rested and having saved more time. You’ll be much better off.” — Martin Berkhan (via thespartanwarrior) 

 
NO NO NO NO!! Do NOT skip breakfast and fast until lunch this is ludacris if this dumb idiot martin berkhan knew half of anything about health or fitness he would know how bad that is to do to your body. Your body is alive and extremely intelligent so it adapts to the situation it is in and if you deprive it of fuel after it’s gone 8 or more hours without, you are only going to hurt yourself! You need to kickstart the machine if you want to see results..just like you put gas in your car to get from here to there you have to fuel your body in order to have energy and get where you wanna be. Think about it..put your words together like we’re back in 3rd grade…break+fast=breakfast. You need to break the fast…you have indeed been fasting all the time you’ve been sleeping..understand? Not eating breakfast causes your metabolic rate to slow so your body can conserve energy. By eating breakfast you will kickstart your metabolism and have a better day because you won’t have deprived yourself of valuable energy and calories. It is not smart to go from 9 or 10pm all the way to 12 or 1pm when you eat lunch. Think about…and whoever said that should be kicked in the head.

It says I burned 1311 calories and consumed 1123…and says I have 2454 remaining!

I really don’t think this is accurate…I did 45 minutes in a step class today and it said I burned 522cal..that is the only thing that seems off…so apparently I am NOT eating enough…but it feels like I am!!! That is crazy..maybe I will use that more often. On the menu today I’ve had…-1 scoop protein powder w/ a cup of skim milk, a banana, and a tbs of peanut butter-a Honey Stinger Berry Banana Buzz Bar-A wrap w/ a whole wheat tortilla, turkey, and spinach with prob 1 or 1.5serv of baked lays-a piece of whole wheat toast w/ almond butter and a bowl of cantalope and honeydew. And I still will probably eat something for dinner…but that is just crazy…that I have such a huge gap between what I take in and what I burn. Yikes..if you haven’t investigated this for yourself I encourage you to because in order to achieve the results you’re craving you must fan the flame and feed your machine!!

I am really struggling with getting out the door. I attend all my other workouts and I feel like I just keep putting my runs on the back burner. I just don’t feel like it. I’m not in the mood to run even though I know full well how awesome it really makes me feel. I don’t know what my problem is but it is really getting frustrating..you say just go, just do it, go on now..and I say that to myself too but I just can’t get off my ass to RUN and run alone!! I do everything else, why am I dreading my runs so damn much? I am so frustrated and annoyed with myself…it is making me crazy.

I don’t know what it will take to get me some perspective on why I need to do this more now than ever and stop being such a wuss.

I am babysitting and they have the most yummy popsicles ever…I’m a sucker for these stupid things and I may or may not eat my weight in Jollyrancher and Airhead popsicles until my lips are permanantly dyed blue and green………hahaha

They’re 65cal each…not terrible hahah

Its one of those days where you are just sad and weepy. My best friend is in Africa for a missions trip until August 21 and I miss her so much it hurts. You never know how absence will affect you, I’m sure it’ll make our friendship even stronger but it sure stings when I need her to hug or talk or cry with. This day..ahh this day. It was going fine but then I went over to my friends house who I am house sitting for while she is on vacation and when I got there she was crying. She is stuck in a horrible dilemma and torn between two jobs and it is a big mess and she is super stressed..I felt so bad for her and I gave her a big hug and it seems like the nurturer in me took half of the pain from her heart into mine…because now I am sad and crying. It is hard work being empathetic…I can’t help it though. When my friends hurt or cry, so do I.

It could have been because I was sore, but it was really challenging I think even if I would have had fresh legs. Give it a try!!

Warmup at your base speed..I was on the treadmill so the button pushing was easy.

20sec at base w/ incline 5, then stay at inc5 and run hard, i ran at 8mph for 20sec, then stay at that 8mph or whatever is your hard and bring it down to inc1 for  20sec. (You will repeat that group 4 times total.)

This is where it got harder. 30sec at base w/ incline 4, then stay at inc4 and run at 8mph for 30sec, then stay at 8mph and bring it down to inc1 for 30sec. (Also 4 times total)

Finally, when your legs are beat…40sec at base w/ incline 3, then stay at inc3 and run at 8mph for 40sec, then stay at 8mph and bring it down to inc1 for 40 sec. (4 times)

You would think brining the incline down would ease the burn, and maybe it did a little but really maintaining that fast pace for a longer amount of time is pretty difficult. It was a really great workout!

Message me if you’re confused!

After not having a hard workout for a whole week I finally got back to my routine yesterday. I am feeling it today…ahhh it feels so good to be so sore! Beating my body into submission and reeping the fruits of my labor. Oh yes…it is oh so satisfying.

Now…go for a run. I challenge you…do something you’ve never done before. Go for a hike, climb a mountain, swim some laps, do a track workout, lift weights, do 21’s, do push-ups, suicides..anything that will get you moving.

Now go.