Category Archives: Healthy Habits

Brace Yourself: Title Nine Fit Fest (+ giveaway!)

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If you read my recent piece on the nine things you just shouldn’t wear when working out, you know that one of my pet peeves is unsupportive sports bras. Because the last thing us ladies want to worry about during a workout is painful, sag-inducing bouncing, right?

Ain’t nobody got time for that. 

But who actually enjoys shopping for sports bras?! Most of us are unsure about our size (all the measurements!) and are even more clueless when it comes to how it should fit (strap ’em down or hike ’em up?). And don’t even get me started on the process of trying them on; it takes a Cirque-du-Soleil level of contortionism to wrestle into some of the styles out there.

If you’re anything like me, you emerge a hot, sweaty mess from the dressing room with nothing more than a deflated ego to show for all that effort. So you make an educated guess, hope for the best, shell out some cash and then get the hell out of there with something — anything.

Sound familiar? 

Well, it turns out that bra experts at Title Nine feel our pain — literally — and are making it easier (and more fun) to find the correct sports bra by hosting local “FitFest” events to help every athlete find her perfect fit and get on the road to a more comfortable workout.

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As we all know (or should know), the most important foundation for any workout is a bra designed specifically for each of our unique body types, sizes and activities. Title Nine’s FitFest aims to help ladies address all those pain points — and more — by featuring:

  • Personalized bra fitting advice from a “bravangelist” expert
  • An expanded assortment of bras for every size and shape
  • Bras for different activities: sports, work-to-workout, everyday and date night
  • A “Bounce-ath-a-lon” for people to put bras to the test, with stations like hula hooping, jump roping, running and burpees
  • Snacks and drinks (because, duh, pretty much anything is more fun with a glass of vino in hand)

So when the invitation for Portland’s FitFest landed in my inbox, I knew we were in store for an interesting evening of bonding over…boobs! I’ve never been professionally fit before, and with all the different workouts I do, I figured my Bravengelist would have her work cut out for her.

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Jamie, Tasha, Liz and I met up for happy hour, and then we made our way over to the event to check things out. After mingling with some of Portland’s fittest ladies (bloggers and industry folks), the Bravangelists met with us one-by-one to get down to business.

First, they took personalized measurements and asked a few questions about our preferences, lifestyle and favorite activities. Next, they combed the racks for styles that would be a good match.

My Bravangelist, Jamie, pulled several bras that would be good for high-impact workouts, as well as a wide range of cross-training activities. Basically, I told her I needed the girls to be able to take whatever I throw at ’em, so she went straight for the heavy artillery styles with all kinds of snaps, straps and adjustable pieces.

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As I tried on each style, Jamie came in to check the fit and how well it performed with a variety of bounce tests. Mostly this consisted of me jumping up and down to test the support of each bra.

Normally I grab a cute one, guesstimate my size and try it on to make sure it fits ok, but after going through the FitFest, I see now why it’s so important to try a range of styles at once. Not only does it give you more variety from which to choose, but when you try them on in succession, you also have a much better idea how they perform in comparison to one another.

Also — I’m not a fan of mirror selfies…but in the interest of #keepingitreal,  I’m including one shot of the bra I ended up choosing.

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I picked Moving Comfort’s She Be Fierce Bra in Celery Stripe ($44), which delivers all the features us less-endowed ladies demand without feeling overbuilt, overpadded and overdone. It’s easy on/off, there’s separate encapsulation inside to avoid the dreaded “uniboob,” plus the material’s supposed to dry crazy-fast after the sweatiest of workouts.

And I just love the name, which happens to be based on Shakespeare’s line, “And though she be but little, she is fierce.” Whether he was talking about this bra or the wearers, I’d like to think he was right.

But the best part of the evening? 

Well, if boobs are funny, then boob balloons are funnier. And apparently we’re all 30-something-going-on-13 because we really got a kick out of these things.

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Interested in attending a FitFest in a city near you? Visit TitleNine.com for a full list of participating locations and details.

Or, better yet, CLICK HERE TO ENTER my giveaway for a FREE PERSONALIZED FITTING (either in-store or by-phone, depending on location) and ONE SPORTS BRA! 

Note: Winners within driving distance of a Title Nine store will be asked to redeem their prize at the closest/preferred retail location.

Good luck, and remember to give your girls some support!

9 Things You Just Shouldn’t Wear When Working Out

PERFECT, John Travolta, 1985. ©Columbia Pictures/courtesy Everett Collection

PERFECT, John Travolta, 1985. ©Columbia Pictures/courtesy Everett Collection

I was out walking my dogs the other day when a woman jogged past, and I couldn’t help but notice her chest, which happened to be bouncing out of control. Three thoughts immediately ran through my head:

Way to go! I love seeing people putting in work and breaking a sweat. 

Dear God, that looks painful. Does she know what’s happening to those poor ligaments?! 

Huh, having something there to actually bounce must be nice, though…

I’ll spare you the details of the rest of my internal monologue, but the point is that it reminded me of the importance of wearing the right gear — not only to maximize your workouts, but also to minimize any potential nasty side effects, such as said bouncing, chafing, snagging, riding up, falling down, constricting, tripping or worse (injury).

Plus, let’s face it — when you look good, you feel good. And when you feel good, you can give it all you’ve got, whether you’re hitting the gym, running the trails or competing at an event.

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Here are my nine no-no’s when it comes to suiting up for that next sweat session:

1. Unsupportive Sports Bras (or Shorts)

Ladies, did you know that you can do permanent damage to connective tissue over time if you neglect to give your breasts the correct support? And, gentlemen, you’re not immune to the jostling of certain body parts either. So, regardless of gender, do yourself a favor and find something that provides plenty of reinforcement for high-impact activities.

2. 100 Percent Cotton Clothing

It might be the fabric of our lives, but it’s the foe of comfortable workouts. Cotton is wonderfully absorbent, but that’s also it’s downfall; damp, slow-drying shirts tend to bring on chills and irritate skin. Instead, opt for synthetics and moisture-wicking fabrics, which are quick-drying, lightweight and designed for efficient evaporation.

3. Baggy Layers

Tempted to tent that not-quite-beach-ready body in loose-fitting clothing? Little do you know, you’re creating a potential safety hazard. Not only does extra material up your chances of getting snagged on equipment, but it also prevents you from checking form and alignment. Exchange oversized apparel for more form-fitting gear, which doubles as extra incentive to get to the gym!

4. Overly-Constrictive Pieces

Too loose isn’t good, but too tight isn’t any better. Any outfit you have to pour yourself into will only hamper movement, threaten circulation and probably make you feel pretty self-conscious. Instead, find a happy medium with fabrics and cuts that skim your figure and allow for a full range of motion.

5. Past-Their-Prime Shoes 

You maybe tempted to squeeze a few more miles into fraying footwear, but it’s better to ditch your kicks before you put yourself at risk for injury. Worn-out treads and flattened arch support won’t serve you well in the long run — and could actually do some damage during long runs. Replace your sneakers every 500 miles or so, and consider a gait analysis to find the best model for you.

6. Too Much Bling

I may sound old-school, and it’s probably because this was drilled into me early in my high school track & field years, but the only metal objects you should be swinging around at the gym are kettlebells. This will allow you to concentrate on the task at hand, rather than keeping your necklace or earrings from getting caught or damaged.

Rings, especially, should be kept at home or stowed away. You only have to hear one horror story about an engagement bauble getting stolen after being left behind in a gym shower to set you straight on this one. True story.

7. Eau de Poo Poo

An inside joke in my family, this is the nickname we give to stinky perfumes. Whether you’re squeezed into the close quarters of spin class, taking a dip in your gym’s pool or lined up mat-to-mat in yoga, please forgo strong scents. Body heat and sweat only intensify the issue, and the last thing you want is to ruin your classmate’s workout by giving them a stomach-turning headache.

8. Untested Apparel 

You snag a deal on some gear, and then later realize why it was deeply discounted — because it sucks. Yep, been there, done that. It was mid-bootcamp, in fact, when a friend gave me a heads up on my too-thin tights (oops). So take it from me: Use the ‘try before you buy’ rule by jumping around and bending over in the dressing room in order to avoid anything see-through, low-cut or otherwise offensive.

9. Almost Anything Gray

Unless you’re prepared to own some pretty awkwardly-placed post-workout sweat stains, avoid the color gray for super-intense exercise. I learned this the hard way while marathon training in one of my favorite styles of (gray) capris last fall. I still love ’em, but now I just use that pair for less sweaty endeavors, such as restorative yoga, hiking and Pilates classes.

Are there any off-limits outfits you’d add to the list? 

Recipe: Baobab Recovery Smoothie

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After spending too many hours passed out on the couch after long runs, I finally perfected a formula for being able to salvage afternoons after intense training sessions:

Hot shower + Smoothie (*consumed in shower) = Ticket to feeling like a million bucks

And the more nutrient-dense the smoothie the better, so my body can start repairing itself as I go about my day.

Which is where Baobab comes in: I just heard of this most “super” of the superfruits recently and decided to give it a whirl after learning about its almost-too-good-to-believe benefits…

  • More antioxidants than any other superfruit, even acai, blueberries and pomegranate
  • High soluble fiber content (50% by weight)
  • A raw, whole, organic food
  • Ethically and sustainably harvested, even helping impoverished African communities
  • The planet’s highest plant source of calcium
  • More iron, potassium and magnesium than most other superfoods
  • Six times the Vitamin C of oranges
  • Rich in electrolytes and has a very high bioavailability
  • Contains no fillers or added sugar, sodium or preservatives

With a sweet, tangy and pear-like flavor profile, it’s an ideal addition to recovery smoothies to help boost your immune system, minimize inflammation and enhance digestion after tough workouts.

I think it’d work best for enhancing the flavor of berry-based smoothies, but I put it to the test in my standard peanut-butter-and-banana protein shake and was pleasantly surprised by the light taste and slight tang.

It did the trick post-run, but it’s also an excellent option for a quick grab-and-go breakfast!

Baobab Recovery Smoothie

Ingredients: 

Directions:

  1. Add first six ingredients to blender, and blend until desired consistency.
  2. Top with sprinkle of granola. Relax, sit back, and enjoy!

Fun fact: Since Baobab has a high pectin content (around 25%), it offers the benefit of being a natural thickening and binding agent for a nice, rich texture in recovery shakes.

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Harvesting baobab provides a cash crop for women in southern Africa and encourages protection of ancient Baobab trees, so it’s an ingredient you can actually feel good about using.

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Plus, the flavor’s also light enough where it’ll blend in seamlessly with pretty much anything — from smoothies and other drinks to oatmeal, baked goods, yogurt and sauces. Cheers to that!

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Got any other good tricks for post-workout recovery?

The ‘Lazy’ Gal’s (or Guy’s) Guide To Getting Fit

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An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force. -Newton’s first law of motion

My girlfriends and I were discussing workout habits while on a group run the other morning, and I joked about being one of the “laziest active people” around. Yes, I work out — probably more than the average person — but I’ve also learned how to make it easy on myself.

Easy? Well, there’s a bit of effort required, but the concept is simple: Make the path of least resistance the one that leads to fitness.

Huh? Ok, allow me to explain.

You see, years ago my workout routine consisted of dragging myself to the gym after work and halfheartedly hitting the elliptical machine for a half hour (while reading a magazine) before calling it a day. I was too tired to cook well, bedtime would get pushed back, I’d sleep in to try to catch up, etc.

Repeat again and again with the exception of a few races. I’d schedule and train for them, but fall off the wagon in between.

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It wasn’t until my fall marathon in 2013 that I finally decided to stop the vicious cycle once and for all. I was sick of training hard into injury, then spending months healing and recovering…only to find myself back at square one.

You can only play Jenga with yourself so many times before the excitement of seeing how high you can stack the pile before everything comes crashing down loses its appeal.

Instead, I vowed to take a new approach, one that would allow me to once and for all create a solid foundation. Step one was deciding to make fitness a lifestyle — something that I live and breathe every day — instead of an option. Step two was to figuring out a game plan. And step three was putting it in action and conservatively building on successes.

So here’s how I started offsetting my sedentary habits for good:

1. Stop thinking, start doing.

Get up! Quite simply, sit less and move more – and once you start, don’t stop. It began with a nightly walk around the block with my dogs, then I started building up my mileage and adding strength training between races to push my fitness threshold.

Weekend runs were no longer just a means to an end (i.e. the same five-mile loop to our farmer’s market for fresh kettle corn); they became part of a bigger plan of slowly building a larger base so I wouldn’t have to start from zero each training cycle.

2. Watch your mouth.

As in, what you put in it. You are what you eat, and it’ll translate into your training, so make it count. Avoid processed foods, practice portion control and aim to incorporate more fruits, vegetables and whole grains.

Once I started seeing food as fuel and feeling the impact of my choices — both good and bad — I wanted to give my body what it needed to get stronger and stay healthy. Rather than viewing it as extra work, I got excited when I saw how it was so closely connected to performance.

3. Ask for help. 

It can be intimidating starting a new routine, so seek out people on whom you can rely for advice, motivation and inspiration. Join a local running club or swim team for coaching, or enlist the help of friends who are seasoned athletes and can explain the finer points of various training concepts.

You’ve got to know yourself and what works for you; I get bored easily, so I knew I’d need to mix things up. I started adding cross-training in the form of different classes, which not only challenged my mind, but also made me a stronger runner. My November Project tribe was also immensely helpful when it came to staying motivated; there was always someone doing something — or someone who was game for anything.

4. DIY at home.

You can thank Jane Fonda for this one. After inspiring a home video fitness craze among millions of baby boomers, she paved the way for P90X, Insanity and a host of other DVD-based workout programs in our generation.

Let’s face it, we all get our days when we’d rather hit the couch than the treadmill. So I made a deal with myself that if I didn’t get to the gym for a workout, I’d at least move around at home with one of my workout DVDs (I happen to love Beachbody’s, and they don’t pay me to say that).

5. Sign up for a race.

A mere two months of three 20-30 minute sessions per week stand between you and the finish line, so it’s totally doable. Check out my couch-to-five-miler plan, which takes you step-by-step through the process if you’ve got your eye on an event this season but don’t know where to start.

When all else fails, having a deadline can be very motivating. And once you have that race date in the calendar, the key is to back out from that day and create a training plan (the actual length will depend on your current level of fitness and the race duration).

I put my marathon plans front and center on the fridge and even make check boxes so I can cross off runs as I complete them. Take it one step at a time, one workout at a time and before you know it, you’ll be living — and actually looking forward to — a more active lifestyle.

How do you motivate yourself out of a workout slump?

On Edge? 4 Steps to Lessening the Effects of Stress

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It’s sad but true: Stress has become so commonplace that it’s now a way of life.

In fact, as Tim Kreider noted in The ‘Busy’ Trap, one of my all-time favorite op-ed pieces in The New York Times, our “busyness serves as a kind of existential reassurance, a hedge against emptiness; obviously your life cannot possibly be silly or trivial or meaningless if you are so busy, completely booked, in demand every hour of the day.”

In small and infrequent doses, yes, stress can be beneficial. It fueled our ancestors’ survival instincts, and it motivates us to perform well under pressure (hello, race-day nerves!).

But when it becomes a constant, both your mind and body pay dearly for operating in non-stop emergency mode.

“While our society is the most technologically advanced on the planet, leading the way in economic growth, technological innovation and standard of living, we are paying the price for this success with unprecedented levels of chronic stress,” says Peter McCarthy, a former military officer and commercial pilot, whose book, Adrenaline Nation, explores the subject and its effect on Americans.

Our being in a chronic state of flight-or-flight disrupts nearly every system in the body, leading to serious health problems. On top of spiked blood pressure, suppressed immunity, heightened infertility rates and increased risk of heart attack and stroke, stress also speeds up the aging process and, in same cases, can even rewire the brain, leaving us more susceptible to anxiety and depression.

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But before you get anxious at the mere thought of what all this stress is doing to you, the good news is that there are four steps you can take to lessen its effect:

  1. Learn to recognize signs of stress. The American Institute of Stress lists these 50 symptoms; some may surprise you!
  2. Stop and listen to your gut — literally. There’s a reason you’re feeling uneasy, so pause and assess the situation.
  3. Take steps to manage your triggers and reduce their harmful effects. Try a few of these ideas, for example.
  4. Incorporate other mindful ways for handling stress, which allow you to cope with the inevitable more effectively.

Of course, we all know that the best method for reducing stress is to try to prevent it in the first place. But that’s not always realistic, so stress-proof your body in advance by being sure to get enough sleep, eating a variety of nutrient-dense foods, avoiding excess stimulants and exercising regularly.

And for those times when everything just goes to hell in a handbasket? Well, try to keep it in perspective by uttering the advice from Reinhold Niebuhr’s serenity prayer, “Grant me the courage to change the things I can change, the serenity to accept the things I can’t change, and the wisdom to know the difference.”

Have you found effective ways to cope with stress? 

8 Tips for Ditching Runner’s Trots for Good

To quote that infamous childhood book, “All living things eat, so everyone poops.”

True enough, especially if you’re a runner. And if that’s the case, there’s a good chance you know this all too well, having likely discussed it extensively with a handful of close runner friends.

The Diarrhea Dilemma

While we like to think our workouts are accompanied solely by philosophical conversations, some inevitably spiral into war stories about bodily functions. But as prevalent as these intestinal issues (aka “Runner’s Trots“) may be, it’s a topic that’s not addressed in all circles.

So what’s a trot-troubled runner to do?

Well, first, realize that you’re not alone — more than half of us have experienced exercise-related GI disturbances. And, second, there’s a lot you can do to prevent (best-case) and handle (worst-case) it. But it also helps to understand exactly what’s happening so you can make an informed plan of attack.

Desperately Seeking…A Restroom

According to the Gatorade Sports Science Institute, “there are three main causes of GI symptoms: physiological (reduced blood flow to the gut), mechanical (bouncing effect of running, for example) or nutritional.”

As you exercise, the body diverts blood flow away from internal organs to support working muscles and cool the surface of your skin. Combine that with intestinal “jostling” and heavy/fatty/fiber-filled/sugary foods, and you’ve quite literally got a ticking time bomb in your gut.

Avoiding The Runs on Your Runs

Don’t want to make “that” emergency call during a long training run or veer off-course for a mid-race porta-potty pit stop? The former used to happen to me frequently, and the latter got me at mile 16 of the 2002 Chicago Marathon…sans TP; ’nuff said. 

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Here are my eight tried-and-true tips for taming those tummy troubles for good.

1. Develop a pre-run routine. Develop a system (mine’s coffee) to “get things moving” before you head out the door, and you’ll drastically decrease your chances of a mid-run meltdown.

2. Hydrate before, during and after. Dehydration compounds stress on the GI tract, so be kind to your colon and it may just return the favor.

3. Avoid common triggers. Things like NSAIDs, ibuprofen, sugar and fiber are known to irritate or stimulate your intestines, so refrain from ingesting ’em in advance of workouts.

4. Track your habits. Keeping tabs on what you ate and how it affected you during a run can be quite revealing! I know that quinoa, for example, leaves me doubled over…while I can eat potential triggers like dairy, beans, dried fruits, etc. with no issue.

5. Experiment with fuel type. Again, what works for a runner and his/her digestive system can vary from person to person, so take the time during training to see what agrees with you — and what doesn’t.

6. Play with fuel timing. Some people start jogging while chewing their last bite of breakfast, while I prefer to give myself a few minutes to digest before heading out the door. It may take some trial and error to find your rhythm, but it’s well worth the time.

7. Slowly increase intensity. Going too fast or too far too soon can result in GI backlash. Allow your body to acclimate to the stress of speed workouts and long runs by easing in with a warm-up and building a foundation before going all-out.

8. Whip your gut into shape. I consider probiotics my secret weapon for not just gut balance, but also overall health. After experiencing success with them over the past few years (i.e. long runs that bring joy instead of fear), I’ve been taking Sound Probiotics, which came highly recommended from my Coeur pal, Erin, who’s also an accomplished Iron(wo)man.

A little PSA: Sound’s the first probiotic engineered for the competitive athlete.

Why’s this important?

Well, during training you’re more susceptible to illness and fatigue due to the sheer amount and intensity of exercise. And since as much as 80 percent of your immunity resides in your digestive tract, I consider these little pills my insurance policy for optimizing training and recovery.

After an initial adjustment period (very mild bloating), I’ve been thrilled with the results. Not only have I been able to up my mileage without incident, but I’ve also managed to avoid all the nasty bugs circulating this season — which is especially impressive considering my daily ClassPass studio-hopping habit.

That’s a small investment for exponential results. Need more incentive? Use code KINETICFIX for 10% off if you want to try ’em yourself. 

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If all else fails, though, consider stashing some toilet paper and a few wet wipes in your run belt for peace of mind. Plotting routes with public restrooms also helps, but if you’re concerned it might be something more serious, consult with your doctor to check for underlying health issues.

And whatever you do, don’t underestimate the effect that soothing your gut can have your overall experience, let alone performance, during training and racing. After all, as marathon legend Bill Rogers once famously said, “More marathons are won or lost in the portable toilets than at the dinner table.”

How do you prevent those mid-run stomach rumbles? 

The Best Laid Plans…

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From the looks of the picture above, you’d probably guess that our very first Team LUNA Chix Portland Run workout was a smashing success and went off without a hitch, right?

Well, you’d be wrong.

In the interest of #keepingitreal, I’ll just say: A picture may be worth a thousand words, but there’s quite often a whole other story behind an image that might surprise you.

Yes, the team was out in full force, and yes, we had a fantastic turnout for our first week (thank you, guys!). But then, comically, pretty much everything that kept me up the night before hoping wouldn’t go wrong…did.

We arrived at the track just as ominous clouds rolled in and the wind began to pick up. By the time we did our paperwork and announcements, we hit the track for our much-needed warm-up because everyone was starting to shiver from the cold.

However, two laps in we politely got asked to leave because, even though there were other members of the public working out, our group was too large with the other events going on (although I’d researched the schedule extensively). Plan B was to break up into small groups by pace and do an out-and-back run, but I quickly realized that wouldn’t be a good idea with all the city traffic.

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So, on the fly, we moved on to Plan C. I scrapped our dynamic stretching segment in favor of a second warm-up, which would get us off the track and over to a more “runnable” area a few blocks away.

There was a hill nearby, so we jogged over and I calculated that we had time for about 20 minutes of “repeats.” This is where the ladies would sprint up, jog or walk down and then repeat until the time was up; not necessarily what I wanted for our first workout of “easing” everyone in, but at that point we had to work with what we had available!

Luckily, these ladies are nothing if not flexible, resilient, and game for anything. They charged up the hill as I ran around snapping pictures, playing music on my iPhone and shouting words of encouragement.

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And then the heavens opened up. And it started pouring.

By this point, all we could do is laugh. Normally, a run in the rain is something most of us will try to avoid, but we were out there — together — making the most of what had become a hilarious situation.

And, suddenly, it hit me — we were right where we needed to be.

I watched as all 14 women powered through the 20 minutes, and we regrouped at the top of the hill…sweaty and rain-soaked, but smiling and joking around. What started off as something precariously close to spinning out of control became a true bonding experience.

We rolled with the punches. We didn’t take ourselves too seriously. We took it all in stride.

We’re already becoming a team.

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Now, I just hope everyone comes back next week!

If you’d like to join us for an upcoming (much more well-organized) workout, check out our Facebook page for details!  

We meet Monday nights are are proud to welcome women of all ages and abilities for workouts in a supportive, non-competitive environment. Come run with us! 

March Goal Check-In

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Time for a reality check: Now that we’ve officially “sprung forward,” we’re one quarter of the way into 2015.

I wrote previously about the five goals toward which I’m working this year, and here’s my update on how things are progressing:

1. Seeking Balance

I’m still slowly building out my race schedule for 2015 with a focus on quality over quantity. Ben and I are currently in the process of building up mileage for the Corvallis Half Marathon mid-month; instead of all-out racing it, though, I’m using it to train into May’s century bike ride (my first 100-miler!) and 50K.

It may seem like we’re peaking early in the season, but we’re doing these events more for the experience (and for a good cause, in the case of the ride) than for time.

2. Training Smarter

Thanks to ClassPass, I’ve been doing all kinds of cross training and am starting to see tangible gains. From completing rope climbs to balancing in side crows, I’m stronger all over — although I’m still working toward that elusive unassisted pull-up.

The one missing piece of the puzzle is mobility, however, so I’ve started seeing a chiropractor to help with my range of motion (my mid-back seems to be stuck…the dreaded desk-job computer hunch!) and am also trying to be more disciplined about stretching, foam rolling and yoga to balance out all the strength training.

3. Facing Fears

Zip. Zilch. Nada. Whoops. 

To be honest, I’ve been in a total mental funk when it comes to the pool, so I haven’t been pushing it. But I’m hoping that this will change in April, especially because I could probably use more non-impact activity in my days.

4. Pushing Myself

I’m officially registered for my second 50K, my first century ride and my first duathlon this summer. For some reason, the pursuit of a PR in what I’d call my “usual” running events (half marathon, marathon) isn’t as motivating to me at the moment; what I’m most excited about is trying some new disciplines. Bonus: If it’s a new event, it’s an automatic PR!

I’ve also been making some headway in another direction with meditation classes. After stumbling upon the wonderful HUSH Meditation community, I ended up adding mental fitness to my weekly workout regimen. It’s a simple act — literally, 45 minutes of stillness one evening per week — yet the process has been transformative (more on that soon in another post).

5. Giving Back

And, finally, we’re officially kicking off our 2015 season with the Team LUNA Chix Portland Run team next Monday, April 6, at 6:30 pm at Lincoln High School’s track here in Portland. I’ll be leading a workout, and it’s open to the public, so everyone is welcome!

Come join us; make some new running friends and fuel up after with free LUNA bars; how can you say no to that?!

How are your 2015 goals coming along? 

Simple Microwave Hacks That Will Change Your Life

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That’s a pretty bold claim, isn’t it?

Well, whether it’s re-heating leftovers, popping some corn for movie night or making the occasional guilty pleasure (frozen. chicken. pot. pie.), the humble microwave is the workhorse of the kitchen, having saved time-pressed home cooks for decades.

And even though our family food preferences have evolved from Lean Cuisine to “lean-and-green” — as in, and emphasis on unprocessed foods, proteins and veggies — the microwave still proves to be a very versatile appliance that can be used in unexpected ways.

For example, did you know that by nuking your citrus fruits for a few seconds you can get more juice out of them? Or that microwaving garlic and tomatoes before cooking makes them easier to peel? Or that you can clean that caked gunk off of microwave walls in just five minutes with a bowl of water and a lemon?

Yep, knowing how to better utilize your microwave will not only save you time, but also help you make the most out of your food — just check out all the cool tips in the “Microwave Hacks for Daily Life” infographic below.

I can’t wait to try some of these out myself, so I thought it was worth sharing!


Source: PartSelect.com

What are your favorite microwave hacks?

4 Tips for Using Caffeine to Help Crank Up Your Workouts

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Have you heard the buzz over caffeine’s ability to affect your workout performance?

Studies suggest that having a cup or two of coffee, tea or cola before exercise can reduce perceived exertion, as well as help muscles recover more quickly after a sweat session. But before you buy stock in Starbucks or drink an entire pot pre-run, there are a few things to consider on your quest for a java-fueled jolt:

1. Take Duration Into Consideration

Most reports suggest that caffeine should be consumed about 45 minutes to an hour before activity in order to experience maximum effects, but since it’s absorbed quickly and lasts for hours, the exact timing won’t make or break your performance. In general, however, expect that any pre-workout boost may help postpone fatigue and provide that extra kick needed to cross the finish line for events lasting two hours or less.

2. Experiment With the Amount

An Australian study found that runners who took 95 milligrams of caffeine (equivalent to that in a cup of coffee) improved their 5K running time by an average of 10-12 seconds.While the average American’s caffeine intake is about 200 mg/day, athletes are encouraged to aim for three to six mg per kilogram of body weight, or somewhere between 210-400 mg of caffeine for a 150-pound person, for enhanced performance with minimal side effects.

4. Don’t Use It As a Crutch

If you’re relying on caffeine as an energy booster because you’re dog-tired during workouts, get to the root of what’s really causing fatigue. Are you not getting enough sleep? Are you overexercising? Or perhaps you’re not getting enough quality nutrition? Either way, something’s out of whack, so get to the bottom of it in order to make progress — and see results.

4. Keep It Clean, People

Just because you’re cleared for a cup (or two) of coffee before your workout doesn’t mean you need a triple-grande-whipped-cream-caramel-sugar-bomb to get going. Instead, create your own concoction with almond milk and cinnamon instead of processed creamers, or whip coffee or tea into your morning fruit smoothie for a more nutrient-rich start to your day.

Finally, it’s also worth mentioning a quick disclaimer: While caffeine is a widely recognized as a safe substance, it tends to affect people differently (e.g. may make you feel jittery, have a slight diuretic effect, etc.), so hydrate with plenty of water, and err on the side of caution by consulting with your doctor before adding anything into your training regimen.

Do you use caffeine as a way to enhance your workouts?