Category Archives: Healthy Habits

Fight the funk: Thriving in an off-season full of SADness

Source: Benjamin Brink/The Oregonian

Source: Benjamin Brink/The Oregonian

After living in California’s year-round sunshine for the last decade, the one thing everyone warned me about when moving to Portland was the winter — aka a half-year of clouds and rain. Like some inescapable boogeyman, they all seemed especially wary of it, issuing the same words of caution every time: It’s coming, and you can run but you can’t hide.

Hrmph. I brushed off what I thought were idle threats, feeling pretty confident in my plan for dealing with the lack of sun. No Vitamin D? No problem. I create my own endorphins during morning workouts, after all. It worked during San Francisco’s foggy days, plus having my fall marathon to prepare for meant I’d be keeping busy with a solid schedule of cardio, cross-training and PT work.

I’ve Got That Wintertime, Wintertime SADness

And when I got home from my travels post-marathon, I really did relish those first few lazy mornings. But then a week of planned rest days turned into two…and by the third week I found myself seriously struggling to get out of bed in the morning. That’s when I started to get concerned.

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Of course I’m just self-diagnosing here, but I think it’s something along the lines of Seasonal Affective Disorder, which, when combined with the fact that I’ve got nothing on my race calendar in the foreseeable future, can be a dangerous combo. Plus, factor in post-marathon blues that are hitting just as I’m taking a good chunk of time (4-6 weeks) off from running, and I knew I’d have to take matters into my own hands to keep from sliding down a slippery slope.

Making a Training Plan for the Off-Season

As I was explaining my predicament to Hubby the other day, he suggested that I create a loose plan for the next few weeks since he knows I’m goal-oriented and thrive on having the structure of a training schedule. You see, the off-season isn’t really off at all; quite the contrary, it’s a break from the typical training volume and racing intensity, but cross-training to stay fit and active is still fair game.

So while I’m taking a mental break from the rigors of racing and allowing my body to (hopefully) heal once and for all from a few nagging injuries, it’s an ideal time to rejuvenate, plan for 2015 and work on getting stronger in ways that will compliment next season’s running. Here’s what my rough plan looks like for the next few weeks:

  • Monday – Yoga for flexibility
  • Tuesday – Cycling for cardio
  • Wednesday – Weights for strength
  • Thursday – Pool for non-impact
  • Friday – Freebie to explore different workouts & studios
  • Saturday – Long ride for endurance
  • Sunday – Rest day

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What About Other Goals?

Usually I try to eat pretty healthy, but ever since the marathon I’ve all but abandoned that bandwagon. A glass of wine…or three? Sure, why not! Bacon and buttered breadcrumbs on top of that mac & cheese? Yes, please! An extra helping of dessert? Don’t mind if I do! While it’s important to not get too uptight about this stuff, I do feel better when I eat fresh, whole foods, so Hubby and I are making a concerted effort to get back on track with our eating habits.

I’m also participating in a fun Holiday Sweat Challenge from the folks at RuntotheFinish, SweatGuru and Fit Approach. It’s chock full of workouts, healthy recipes and an extra dose of motivation to get us through the holidays without packing on the pounds — not to mention, there are some pretty awesome prizes up for grabs. If you want in on the action, register here!

Other stuff that’s been on my to-do list:

  • Set some short- and long-term work-related goals
  • Spend some quality time with our dogs
  • Finish setting up and organizing our apartment
  • Cook, bake and experiment with new recipes
  • Get more sleep — still in search of that eight hours!
  • Explore the local fitness scene & review classes
  • Get together more often with friends and family
  • Keep consistent date nights with Hubby
  • Start planning for 2015 for myself and the LUNA Chix PDX team

So there you have it. The holidays are here again, and it’s time for making merry, spreading cheer…and, yes, even squeezing in some killer workouts so we can fight the seasonal funk, build on this year’s successes and start 2015 off on the right foot!

How do you feel about off-season, and what are your tips for making the most of it? 

Sweat like a pig, look like a fox…and smell like neither (+ giveaway!)

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Ever play that game where you see if you can squeeze in just one more workout out of an outfit? Well, trust me, it’s a scenario in which no one wins.

And now that we’re headed into winter (i.e. indoor workout season), I’d like to make a public service announcement: Please do yourself, your nose and the noses of those around you a favor and regularly de-funk that fitness gear.

Here are a few tricks I’ve picked up from trial and error over the years, along with some new tips for feeling so fresh and so clean next time you hit the gym.

But first — why so smelly?

Blame those moisture-wicking technical fabrics. Sure, they keep you from getting soaked during sweatfests, but their water-repellent technology also means it takes more than a simple wash cycle to penetrate those fibers. Plus, we’re used to our street clothes getting slightly soiled; workout gear gets downright dirty with trapped oils and residue, so it takes some special TLC to get things totally clean.

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Ok, so what should I do?

Short of burning it or buying a whole new wardrobe, there are a few things I like to do to keep my gear from getting too gnarly:

1. Strip Down: Lounging around in sopping-wet clothing is a no-no for several reasons (ladies, you know what I mean); get it off ASAP.

2. Hang Dry: If you can’t wash clothes immediately, at least drape them over a shower rod or door handle to air out and dry.

3. Soak Up: I let super stinky stuff set for 15-30 minutes in the bathroom sink with water and one cup of vinegar before washing.

4. Wash Well: I used to think my usual detergent was sufficient, but I’ve recently been converted to WIN (details below), a detergent designed specifically to treat fitness and sport clothing.

5. Dry Thoroughly: Dry clothing on the hottest dryer setting that’s appropriate for the materials. Or hang air-dry items outside in direct sunlight to kill any remaining bacteria.

If all else fails, know when it’s time to throw in the towel (or sports bra or bike shorts) — if it’s still full of stink after several washes, wave the white flag and throw down a few bucks for a new pair!

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As I mentioned above, I’ve always relied on traditional detergent for washing my workout gear. Even if something seemed fresh when I pulled it out of the drawer, though, I’d occasionally notice that yucky mildew smell on some pieces as soon as they got wet (like my sports bra during last weekend’s trail race, for example).

But all clothing detergents are pretty much the same, I thought. Right?

Nope.

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Enter WIN, which I heard of previously while at a race expo but only recently got a chance to test. It’s specifically formulated to remove oils and residue that cause odor from synthetic fabrics — it literally breaks up all that gunk that’s accumulated on the fibers, removing the source of the smell and truly cleaning the garment.

My verdict: This stuff really works. Clothing smells good coming out of the wash, even better out of the dryer…and stays that way. So much so that I (who at one time may or may not have stocked up on so much underwear I’d only have to do laundry once a month) have done a load each day this week. Yep, it’s WIN for the win.

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But you don’t have to take my word for it — you can try WIN yourself! Enter via Rafflecopter below, and you’ll have the chance to win two bottles of WIN detergent (one regular and one green) to try at home on your stinkiest of workout wear.

a Rafflecopter giveaway

Got any best practices for keeping the stench out of your gym clothes? I’d love to hear!

A big thank you to Fit Approach for the opportunity to check out WIN. While I did receive samples of the product, all opinions are my own. I would never promote something I didn’t believe in.

4 tips for making the most of fall workouts

FallWorkouts

Before we make a hasty retreat indoors for the next few months, make some time to take in the crisp fall air (not to mention the gorgeous foliage) with an outdoor workout.

Regardless of where you live – city, suburb or sticks – here are four simple ways that everyone can squeeze in some solid head-to-toe activity, alfresco.

1. Savor the changing scenery

Map a new route using an app such as Runtastic, MapMyRun, Runkeeper or Strava (all free), and let your mind wander for a few miles while you enjoy the fall color. These apps allow you to track various fitness activities, including workout details and data (duration, distance, pace, speed, elevation, calories burned and route traveled on an interactive map, etc.), plus some even offer databases of routes to help you keep things fresh.

2. Get playful in the park

Make like a kid and get crazy at your local playground with this total-body workout from FitSugar. Bonus: Kill two birds with one stone and bring Junior along to help supervise your cross-training circuit and burn off some extra energy of his/her own.

3. Loosen up — and layer up

Shorter days and cooler temps are no excuse to skip out on a sweat session. But trying to work out with cold, tight muscles can be a recipe for injury, so prime your body with a proper warm-up and the appropriate attire. Not sure what to wear? Here’s a handy guide from Runner’s World that provides expert advice on picking the correct outfit for all conditions.

4. Stay safe after sunset

Before you hit the streets at dusk (or dawn), take the proper precautions by wearing reflective gear and portable lights (try a Petzl headlamp or Knuckle Lights), which are designed to help you stick out like a sore thumb in low-visibility settings. Finally, try to choose a well-lit route and steer clear of areas with excessive car traffic whenever possible.

How does your outdoor workout prep change with the seasons?

Make exercise more fun with The Fitness Games

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After being sidelined from running for a bit, I’ve been on the lookout for alternative ways to fuel my competitive fire. Enter The Fitness Games, a new app that aims to make exercise as addicting as Candy Crush Saga.

Some background: I met founders Arya Farzin and Joseph Phillips, two nationally-certified trainers with a combined 20 years of experience in the fitness industry, at this year’s IDEA World fitness conference. Not only are they super-nice, extremely-passionate guys, but there’s a great story behind the creation of the app: Obese for most of his life, Arya decided to make a change when he was 19 years old. After losing 200 pounds, he made it his mission to help people all over the world make the same positive changes…and have fun while doing it.

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So here’s how it works: Instead of having to go it alone each day until my marathon training resumes, I can challenge anyone, anywhere, to any type of workout, post photos and videos to show progress, or simply challenge myself with one of the app’s workouts. What I love most, though, is that I can find a partner  — regardless of geography or time zone — to connect with via GPS so we can compete and track our progress in real time.

Whether it’s a virtual elliptical buddy (yep, I need some help staying on the machine for 45 minutes) or motivational match-up for some strength training, all I do is post the the workout I want to complete via the app dashboard. Other users respond if they are interested in doing the same workout, and then it’s go-time!

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Workouts are divided into four categories: Cardio, Strength, Full-Body and Cross Training. Each category operates on a unique scoring system that was carefully designed to determine how hard users exercised to determine the winner of each head-to-head contest.

Points earned during challenges can be used to level up, as well as unlock free workouts. And all workouts performed are tracked, scored and saved so users can see their progress over time.

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If you’re looking for a way to get motivated and make workouts a team effort, this is a simple, yet effective, tool for tricking yourself into being more consistent. And, let’s face it, there’s nothing like a little friendly competition to get us all stoked for that next sweat session, right?

Let the games begin!

This post was sponsored by The Fitness Games through their partnership with Fit Approach. I was not compensated monetarily, but was provided the Platinum Version of the application for review. As always, all opinions are my own.

Fighting the good fight against plantar fasciitis

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During my Detroit Marathon week seven training recap, I mentioned that I’ve been dealing with a case of plantar fasciitis. Plantar-huh, you say?

Here’s what it is

Unless you’ve been plagued by it (and in that case you know all too well), plantar fasciitis (or fasciosis, as some say) reveals itself as heel pain. Technically, it’s been described as an inflammation (hence “itis”) of the plantar fascia, which is the flat band of tissue (ligament) that connects your heel bone to your toes.

Non-technically speaking? It sucks.

The most common symptom is a very painful first few steps out of bed in the morning. Once the foot warms up, the pain subsides, only to rear its ugly head again after long periods of standing or after getting up from a seated position.

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How’d it happen? I can’t pinpoint a specific incident, just that it appeared toward the end of training for my marathon last fall. Certain types of exercise (i.e. running), faulty foot mechanics, age, obesity and long periods of time in your feet are the usual suspects in terms of contributing factors, though.

What I can say for certain is that it’s frustrating — not only because it threatens to derail training, but also because there is no real consensus on treatment. So in the meantime, I’ve been taking matters into my own hands to manage the heel pain, which morphed into a related calf/shin injury after Hood to Coast.

Here’s what I’m doing about it

1. Sensible Shoes. 

Because I spent a few weeks this summer traipsing around Italy in flats and sandals (whoops), I’m paying the price. So now I opt for shoes with a low to moderate heel, good arch support and shock absorbency. And while I haven’t completely given up flip flops, I also try not to go barefoot for long stretches of time, especially on hard surfaces.

2. Enough Rest.

Although not running is one way to try to stop PF, it’s no guarantee. And even though I’m mid-training, I do try to give my feet a rest when I can. This means not only cutting back on activities like walking or running on hard surfaces without proper support, but also taking advantage of rest days and putting my feet up whenever I can.

3. Ample Ice. 

I’m not always great about it, but when possible I try to reduce pain and inflammation with ice. The protocol is to hold an ice pack over the area of pain for 15-20 minutes three or four times a day or after activity. But my favorite is an ice massage: I freeze a water bottle full of water and roll my foot back and forth over it for 10 minutes.

4. Anti-inflammatory Meds.

To kill the dull ache (and try to keep things from getting too inflamed after a workout, I’ll take an over-the-counter pain reliever like ibuprofen (such as Advil or Motrin), naproxen (such as Aleve) or aspirin. All of these are non-steroidal anti-inflammatory drugs (NSAIDs) which help relieve minor aches and pains.

5. Rolling and Stretching.

Immediately after activity, I try to stretch out my plantar fascia, Achilles tendon and calf muscles. But the best tip I got was from when I was at a fitness studio in Seattle: They had us step on a lacrosse ball to roll out our arch, so I went right home and bought one. Now it’s my favorite thing to do in front of the TV or on a  conference call.

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6. Night Splints.

I ordered a Strassburg Sock, which stretches my calf and the arch of my foot while I sleep. The idea is to hold the plantar fascia and Achilles tendon in a lengthened position for an extended period of time, although it’s not super comfortable sleeping with a flexed foot, so I haven’t been consistent enough with this to say whether or not it works.

7. Insoles and Orthotics. 

My running shoes are outfitted with Superfeet’s Berry insoles for added support and impact reduction, but I also wear these arch sleeves — thanks to a recommendation from Twitter friends! Not only do they keep my foot from rolling in, but the gentle massage feels great when I know I’m going to be standing for long periods of time.

8. Replacing Shoes. 

Did you know that running shoes lose their support and cushioning after around 300-500 miles of use? Here’s my trick: I buy two pairs at once and alternate them every other run to allow each pair an “off day” to bounce back, plus I’m tracking their mileage carefully to make sure I’m not wearing anything past the point of no return.

9. Ah, Massage.

There are countless health benefits to a good massage, plus it’s one of my favorite rewards for training and recovery. ‘Nuff said.

10. Non-Running Work. 

Even though I’m a former personal trainer, training myself for a marathon leaves me with little time (or energy) to focus on the other stuff. That’s why I’m consulting with a local trainer to help me build a base of stability and range of motion to correct any underlying imbalances, manage injury and keep me running safe and strong in the long run.

11. Physical Therapy.

Finally, another medical professional I’ve recently started working with is a PT. She was able to diagnose some underlying issues and imbalances and provide me with a series of exercises to help get my foot more mobile, stretch the plantar fascia and Achilles tendon and strengthen my lower leg muscles, which stabilize the ankle and heel. Plus, she offers a host of other tips and tricks, which will hopefully get me up and running again soon!

Have you successfully dealt with PF? And, if so, what worked?

5 things I love about the Runtastic Orbit activity tracker

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Earlier this month, I mentioned that my friends at Fit Approach asked if I’d like to check out the new Runtastic Orbit. While I had yet to jump on the fitness tracker bandwagon — because, hey, I’m fairly active as-is and already track my weekly mileage — I thought it’d be fun to experiment with a different way of quantifying my weekly activity.

To be honest, though, I wasn’t expecting much more than a glorified pedometer. But after a few weeks of testing this puppy, I’m officially converted!

Rather than ramble off a full list of features and benefits (for all that info, visit the site), however, I want to address exactly WHY I’m digging the Orbit so much. Here are five reasons why it’s become my latest training buddy:

1. It’s user-friendly

Although I work in tech PR, I can be surprisingly un-techy at times. But the Orbit was easy to set up and simple to use. Just charge it, download the accompanying Runtastic Me mobile app, press the navigation button, and you’re good to go. Who wants to read through a complicated owner’s manual when the goal is to just get moving?

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2. It’s cordless

Charging aside, that is — and even then the battery life is about five days. But when it comes to syncing, there’s no need for pesky USBs, which makes it much easier to use on the fly. All I do is open the app and have my Orbit nearby, then all the information transfers quickly and seamlessly from the device to the app dashboard for me to access (and pore over…see no. 5).

3. It’s durable 

While it’s not (yet) tracking activities such as swimming and biking, the Orbit is waterproof up to 300 feet. To put that in perspective: Most other wearables on the market can barely handle a shower. It’s nice to know I can go about my day, whether I’m at the pool or doing dishes, and not have to think about removing it.

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4. It reminds me to move

What good is tracking all of this activity (or lackthereof) if you aren’t able to act on it and establish better habits? I do a lot of computer work (i.e. sit on my butt for hours at a time), but I can set the Orbit to vibrate when I’m idle for more than an hour, which is a great reminder to keep me from sitting in one spot for too long.

5. It helps me sleep

Well, not literally — as great as it is, the Orbit can’t sing me a lullaby or rock me into REM — but having the ability to view sleep length and quality has gotten me into the habit of trying to hit the sack a bit earlier. Yes, having a competitive streak can also come in handy when it comes to getting in good slumber time.

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Courtesy of tomsguide.com

And coming soon, Runtastic promises to add some handy Orbit features, such as mood tracking and ambient light measurement to give you reminders when it’s time to reapply sunscreen. It’ll be a great feeling to know that your wearable’s not only got your back, but will also keep it from getting burned!

For more information, visit the website here.

I was provided a Runtastic Orbit device for review. All opinions are my own.  

Bitten by a new protein bar ‘bug’

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The latest, er, buzz coming out of Austin?

Taking the ‘ick’ out of crickets — that is, eating them.

Yep, you read that correctly. Hopper Foods, a new startup out of Texas, is on a mission via Kickstarter to do away with the stigma of eating bugs…and all kinds of other yummy, protein-packed critters for that matter.

It’s important, they argue, because insects are a sustainable source of high-quality protein, which we need to capitalize on to help feed our growing population and lessen our environmental impact.

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Now, they’re not saying beef is bad (that’d be sacrilege to this born & bred Midwesterner!), but just that we should think about diversifying our diets.

And their solution comes in the form of an all-natural energy bar made from cricket protein, which they hope will ease us all into the idea of eating bugs for breakfast — or any other time of day, for that matter.

Made of nuts, fruits, seeds, raw honey and cricket flour, the bars pack a serious punch with more than eight grams of protein per serving, low glycemic energy, low fat, low sugar, plenty of calcium and potassium, plus micronutrients and antioxidants.

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But the real question, I suppose, is how they taste.

Well, I’ll admit, I didn’t exactly rip open the package as soon as it arrived. But once I got over the initial “fear factor” and took the plunge, I was pleasantly surprised.

According to the company, there are about 20 crickets in each bar. But since they’re pulverized to a powder, there’s no way you’d know. Believe me, I inspected it closely.

What I did notice was that the bars are chock full of fruits, nuts and seeds, plus they come in some pretty inventive flavors, such as Peanut Butter/Cherry/Cacao, Blueberry/Cranberry/Pistachio and Kale/Seaweed/Ginger/Green Tea.

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An all-natural, nutritious, sustainable high-protein snack? Now, that’s just the cricket.

But the real question is…

Beer lovers: Five reasons to drink to your health

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Hubby and I may not officially be Portland residents just yet, but that hasn’t stopped me from looking up a few fun facts about our soon-to-be new town.

Like, for example, did you know that PDX is home to more breweries (50+) than any other city on Earth?

And it just so happens that, according to some more of my “research,” downing a cold one could be the ideal recovery drink for all this marathon training I’m doing.

Yep, long considered an indulgence of the inactive, beer actually offer serious health benefits for athletes.

Not only is it an excellent hydrator (93 percent water), but it also has one of the highest energy contents of any drink, not to mention a bunch of natural antioxidants and vitamins.

But if that’s not reason enough to imbibe (in moderation, of course), you can raise a glass and toast to these five health benefits:

Source: Dayton City Paper

Source: Dayton City Paper

1. Sturdy Skeleton: Beers rich in silicon, such as pale ale, have been linked to the stimulation of bone-building cells. A 2009 study at Tufts University also found that men and women who downed a drink or two daily had higher bone mineral density.

2. Happy heart: Alcohol increases the levels of “good” (HDL) cholesterol and reduces the risk of heart attack and stroke by helping to prevent blood clots and hardening of the arteries. What’s more, Harvard reports show that moderate drinking cuts this risk of cardiovascular disease by as much as 25 to 40 percent.

3. Clean kidneys: A Finnish study found a correlation between beer drinking and a reduction in the risk of developing kidney stones – by as much as 40 percent. Its high water content helps prevent dehydration, plus the hops may limit the leeching of calcium from bones, both of which contribute to stones.

4. Boost brainpower: Moderate drinkers (those who consume one drink per day) may also count a sound mind among the benefits of their regular beer consumption. A 2005 New England Journal of Medicine study showed that, compared to non-drinkers, this group not only lowered their risk of mental decline by as much as 20 percent, but also scored better on mental skills tests.

5. Curtail Cancer: Much like grapes, hops also contain antioxidants, which are substances that protect cells from the damage caused by unstable molecules known as free radicals. Plus, a certain compound found in hops (xanthohumol) is thought to inhibit some of the enzymes that can trigger cancer, and it may even go as far as to help the body break down harmful carcinogens.

Now, if you’ll excuse me, it looks like I have a little more, er, “lifting” to add to my weekly training routine…

Recipe: My very favorite salad dressing

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Sometimes the best recipes come out of necessity.

Case in point: When you buy all the fixings for a beautiful salad, but forget the main ingredient that ties them all together.

The solution? Grab three basic ingredients, which are probably already in your pantry, and whip up this simple, delicious dressing.

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Experiment by adding garlic, spices or fancy mustards if you want to expand the flavor.

Or use it as a marinade for chicken or veggies next time you’re stumped for a new spin on the same old weeknight meals.

KineticFix’s Mustard Balsamic Vinaigrette

Ingredients: 

  • 1/2 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • 2-4 tablespoons of your favorite mustard

Directions: 

  1. Measure out olive oil and vinegar, adding both to a medium-sized bowl.
  2. Whisk in mustard slowly, using a fork to incorporate into oil and vinegar.
  3. Add as much as you prefer, tasting as you go (I usually stop when the dressing begins to thicken and emulsify — i.e. there’ s no more oil floating around).
  4. Drizzle over your favorite salad, and enjoy immediately!

Here’s how it looks before you add the mustard — the oil and vinegar will separate in the bowl.

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And after you whisk in the mustard, it should thicken up and take on a more even consistency.

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Have you stumbled upon a great recipe when having to improvise?

Body After Baby: Tried-and-true tips for new moms

Photo courtesy of BeyondFitPhysiques.com

Photo courtesy of BeyondFitPhysiques.com

After catching up with ultra-mama Sarah Evans a few weeks ago, I thought it’d be fun today to revisit some of the great advice from a few of my other “mom friends” about reclaiming their pre-baby bodies.

We’re not talking about fitting into some kind of Barbie doll-sized skinny jeans, though; we’re talking about getting your groove back — feeling good inside and out, finding a new routine and establishing healthy habits for the whole family.

That’s why I love the sentiment in the photo above, and it’s also why I find people like Sarah and the other moms I interviewed so inspiring.

I still don’t know how they find the time — or the energy — but I admire their creativity and determination for maintaining a fitness routine despite a new (and pretty darn demanding) member in the household.

And speaking of “homes,” Hubby and I are making our way north to our new one this week… More on that in this week’s marathon training recap!

Moms, how did you get back into your fitness groove post-baby?