Winter Running … Sort Of

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There’s something a little extra painful about waking up before the sun rises on a Sunday. But that’s exactly what I did two days ago. I dragged my butt out of bed around 7am, glugged down a protein shake, ate some oatmeal (all of which I had ready, sitting on my counter so I didn’t have to think), and was out the door for my 8:30am run.

16k and two hours later, I felt like a new woman. Although I was happily bringing up the rear, at least I finished. Many in my running group bailed and completed 10k, which I can’t blame them for. Although a fair portion of the terrain was flat, a good portion of it was rolling hills.  It was a PB for me, in that it is the farthest distance that I have run so far. Cue the fanfare.

You can see the route here … it was pretty gorgeous. We were running along the Bridle Path, the most expensive area in the city, with massive estates lining both sides of the street. If anything, I was grateful for my meandering pace, since I had a great chance to ogle.

Training is tiring, there’s no doubt about it. When I arrived back home, I took a hot shower, and had to sit on my butt for a few hours before getting up and continuing with my day. Luckily, since my run was finished at 10:30am (which is often how late I sleep in on the weekend), I was still able to complete my Sunday to do list.

We’ve been blessed with exceptionally mild weather here in Toronto, and as a runner I love it. It means that I don’t feel like my lungs are freezing from the inside out, and I get to use my precious Vibrams to do a winter run (like I did on Sunday, though my toes felt like they were going to fall off until I was warmed up). The only downer is that I have only been able to use my new Salomon Speedcross 3s shoes once!!!  I was hoping to be able to use them on snow, ice, and other nasty conditions, since the lugs on the sole are massive and provide WAY too much traction for normal road running.

So boo/yay for no snow. Either way, I’m enjoying this winter much more than I have enjoyed winters in the past, so here’s to more lovely runs!

 

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Tastiest Protein Shake Ever – Figure Friendly Food

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I want to preface this by saying that it is ALWAYS best to do your own research through accredited articles and by consulting doctors. This blog doesn’t count as research. I use a protein shake because I often work out five times per week, and the shake is very useful for my recovery and muscle building purposes. Please consult a doctor or nutritionist before making any changes to your diet.

This is my favourite, universal, all-encompassing protein shake recipe. It is perfect for if you work out in the morning, but hate eating breakfast before hitting the gym. Just whip this baby up and you’re good to go.  Or, if you don’t exercise but still have very busy mornings, this takes about 5 minutes to make and is a great way to start your day. Or, if you work out in the evening, this is a fabulous way to feed your starving muscles after a particularly vigorous workout.

Essentially, the best protein shake ever. And very tasty too. Not only that, but vegan-friendly, so you can enjoy on any diet!  As long as your protein powder is vegan, this is guilt-free. So you have no excuses as to why you can’t enjoy its yumminess.

  • One scoop vanilla protein powder (preferably a whey isolate with low carbs and sugar.  I currently use the Costco brands)
  • Three tablespoons of coconut milk (I usually eyeball it as opposed to measuring it out, either spooning it from the container or glugging it from the can.)
  • Frozen fruit (my favourites are mango and strawberry, usually $4 for a 600g bag)
  • Vanilla sugar-free almond milk or water (to lower the viscosity)

Blend all the above ingredients in a blender.  I use a Magic Bullet and it takes about 20 seconds. My magic bullet containers have a handle on the side, kind of like a travel mug, so I can bring it with me in the car or on the walk to the gym. It literally takes four minutes to blend. I usually add the protein in last so that it doesn’t clump and blends smooth.

The secret is the coconut milk. Coconut milk costs about $1.25 per can, and will last a maximum of 5 days in the fridge after opening. Toss it into a tupperware container after you’ve opened it.

Coconut milk is a Paleo diet staple, since it’s low carb, non-dairy, and vegan friendly. It has higher levels of fat, but eating fatty foods is an important component of my diet. Otherwise I’ll feel cold, or I won’t feel full and I’ll crave even more food. The main culprits of weight gain are carbs and sugar, which are rampant in North American diets. Avocados are another great source of healthy fats.

When building muscle and burning body fat, a higher protein intake will help your muscles during recovery. Drinking this puppy is the equivalent of 1-2 meat servings (and it’s much more pleasant to drink a smoothie than scarf down a post-workout steak).

Bon Appetit!

Here is a link to an article with an athlete’s version of the protein shake, and he adds in flax seed to boost the fat content.

Here is also a link to the benefits of morning protein.

However, for each of these articles, there is an equal and opposite article touting the dangers of protein. I’ve noticed a difference after including shakes in my diet, so I am in the pro-protein camp. Visit Health Zone or do your own research to make your own decisions.

 

 

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Consistency, consistency, consistency

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Yeah, that'll totally be me soon.

One of the wonderful things about the way the holidays fell this year is that many people are still on vacation this week. Even though I’m back to normal, trekking dutifully to the office and having nothing to do, the rest of the world is kicking back and taking it easy. Which is fabulous for me. No traffic, and the gym is more quiet than I’ve ever seen it. Surprising, considering that by now, I usually have to deploy my elbows to fend off resolutioners who are eyeing my weights.

Having completely gorged myself over the holidays, and having been back and forth to Montreal three times in the past month, I am ready to get back into action.

Things started pretty well this week. Last night, my boyfriend and I hit the gym together, and this morning at 6:30am we did a spin class.  This was his first spin class, and I’m happy to report that he enjoyed it and will probably be doing spin class on a more regular basis at a downtown gym. 

Tonight, I’ll be running hills with my running group.  I don’t know if I’ll be able to hand all six sprints up the 500m hill, but it will be excellent practice for the Half Ironman, especially having cycled this morning.

I think the most important thing at this point will be consistency. It is going to be extremely important for me to maintain a constant training schedule. Not only that, but I should be careful with how often I cheat on my diet. I’m seeing great results; my upper body is much more toned, my legs are stronger and faster, but I’m still battling the midsection bulge.

I’m confident that if I can keep up my training over the next few weeks that I will definitely have visible six pack abs by the time we go to Florida. I’ve only been after these abs for, I don’t know, FOUR YEARS.

Finally!  Finally!!!  Mwahahahaha!!!

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Why New Years Resolutions Suck

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Because they don’t work.

A resolution is often a flimsy, half-cocked wish with no follow through. It may seem harsh, but in my experience, it’s the truth. “I’d like to be in better shape” will never work. “I’d like to lose some weight” is also inevitably doomed to failure. Resolutions are typically abandoned without much ado within a month. I’m always annoyed to see my local gym overflowing at the beginning of January, but it usually only takes three weeks for the demographic to return to a group of regulars.

And you, dear reader, are so much better than that.

Setting a goal is a completely different story, and the New Year is a great time to set fitness goals, since it will be much easier to measure your progress with a fresh year. A goal implies a longer term, attainable, realistic, and numerically specific result. Instead of toasting your friends with champagne at midnight and vowing to uphold a resolution to “be in better shape” you may instead set a goal of “losing 20 pounds of fat and gaining 15 pounds of muscle by April 2012.”

How much weight do you want to lose?  How far do you want to be able to run without stopping? What percentage would you like to increase your strength? THOSE goals are much more powerful than “I wanna be fit.”

If you really want it, you’ll make it happen, guaranteed. But in case you’re feeling stuck for ideas and how to get started, here are my fitness goal-setting recommendations:

  • Sign up for a 5k, or some sort of fun run. I’ve written before about how this forces you out of your comfort zone and gives you a specific training goal. If the thought of running 5k bores you, there are usually some incredible events happening in your community, including Zombie Chases (choose between being a Zombie or a Survivor), Spartan Races (with obstacles), and Zoo Runs. I really, really would like to do a Zombie Run at some point.
  • When you’re first starting to exercise, make sure you exercise every single day for 21 days. This helps set the pattern firmly into your schedule. Studies have shown that it takes 21 days for a habit to become permanently ingrained into your lifestyle.
  • Set a specific weight loss goal. Put pictures of fitness icons on your fridge, so you’ll be reminded to not reach for a sugary snack.
  • Give yourself a time limit. This is CRUCIAL. You may want to lose ten pounds, but without a deadline, what’s the rush? But if you really want that weight off, set a firm deadline, and reward yourself when you achieve it.
  • Use an online meal tracker like My Fitness Pal to log your nutrition. You’ll be surprised at how sites like this can reveal your own discrepancies.
  • Get an accountability/training buddy. My friend Sarah and I run together at least two times per week. Having her in my life has increased my motivation significantly.

I wish you all the best in the upcoming year. Being fit in a sedentary world isn’t easy. It takes a lot of effort, but it’s entirely worth it.  Keep pushing. You deserve to look and feel like a million bucks.

If you need any further motivation, next time you’re at the grocery store, go to the dairy section and pick up a pound of butter. What you are holding in your hand is the equivalent of one pound of fat on your body. As tasty as butter is, I know I’m looking forward to ditching the remaining vestiges around my midsection.

You can accomplish anything you set your mind to, as long as your mind is affixed firmly upon an attainable result. I wish you all the best as you set your goals for the year, and remember, pain is temporary, pride is forever!

My New Years treat to myself ... the running equivalent of snow tires!

 

 

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Why Having a Running Buddy is Awesome

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When I signed up for my half marathon clinic at my local running room, I had no idea that the most important thing I would get out of the clinic would be a running buddy.

I’ve always enjoyed solo runs. It’s a chance for me to decompress, plug into my music, and lose myself in the cadence of my footfall. Only one problem; as much as I love these solo runs, I sometimes lack the ability to haul my butt out of the house and onto the streets. This is where having a running buddy has really pushed me.

I started chatting with Sarah in the second week of the clinic, and we bonded right away. We started planning runs outside of the clinic, and next thing you know, we were having post-run drinks at Starbucks and discussing important life decisions. Today, I drove over to her place, only to be foiled by my Vibrams’ complete unsuitability to icy conditions. I bailed; Sarah kept going, faithfully running the hills, only to puke and have her elbow clipped by a bad driver (in that order).

I like having a running buddy who pushes herself.

Although I still enjoy the solo run and gym workouts, where I can set my own pace and tune out the rest of the world through meditation in motion, having a workout buddy has proven to be an unexpected asset. She corrects my running form, and my pace reminds her not to overexert herself during the warmup. Even when we aren’t running together, we’ll send a text when we’ve done a particularly tough workout or run that we are proud of. The constant dialogue ensures we both stay on schedule to accomplish our goals.

So don’t be surprised if Sarah makes an appearance either as a character in a post or as a guest writer.

If you want to start your New Years Fitness off with a bang, I suggest finding a workout buddy. Signing up for a clinic at a local running or fitness store can get the ball rolling, though it’s often luck that dictates if you’ll meet someone you can team up with. Any kind of fitness oriented social situation is a great place to get chatting; yoga studios, group exercise classes, social runs. My previous university workout buddy and I used to go to spin class together after we finished our shifts at Lululemon.

Failing that, setting up an accountability web is another surefire way of making sure you adhere to your fitness goals. For example, tell three close friends about your fitness goals. Then, send daily reports, like below:

Marianne Daily Fitness Report

Crunches:  3 sets of 20

Plank: 2 sets of 1 minute

Wide Grip Pull Ups:  2 sets of 55lbs (counterweight on machine)

And so on.  My boyfriend did this with five or six people, and found it very effective. The point is that you are much more likely to hit the gym or the trails when you have people who are counting on you to do so. The idea of gym-induced pain pales in comparison to letting a friend down.

Tomorrow morning, I am meeting my cousin at 6:15am to hit the gym. I’ve never worked out with her before, but the fact that she’ll be waiting for me tomorrow morning means that there’s no way I can hit the snooze button. It’s weight lifting time! Luckily, the early evenings makes me feel pretty sluggish, so going to bed at 9:30 tonight sounds heavenly.

How do you stay motivated to keep working out?

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Before and Halfway

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I’m about to do something really scary, which I hope will push me towards working harder to overcome my current plateau.

I’m going to share my before and almost-halfway photos.

I have made sure that all my photos that I am taking are time stamped, so I will never have to worry about when the photos were taken.  The most recent is pretty much exactly what I look like right now; I have hit a plateau, with my strength training and endurance, which is why I’m showing these photos to the public.

July 23, 2011 (pre-exercise)

October 30, 2011 (plateau)

I need to do more anaerobic cardio in order to burn that extra fat off of my middle…you can almost see a glimmer of a six pack hiding under there. Last week, my running partner and I did about 8k, including four sprints up a 500m hill.  Starting to swim will also help; I called up the local aquatic centre, and a swim pass (which includes 20 lane swims anytime) is $50.  I figure if I go once a week, I’ll be golden, especially once I start doing open water swims in the spring.

I’m ready to start getting disciplined with kicking my own butt. Posting these photos is a painful method to remind me to get GOING. I’m blocking out my head so that I don’t cause a scandal down the road, but it’s me.

Tomorrow – spin class after work.  Tuesday – half marathon club. Wednesday – 10k solstice run and skating.

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Training Diary – Officially 269 Days from Half Ironman

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Training has officially been kicked up a notch.  I was completely devastated when I realized that last month was not only a complete write-off, but that my lack of exercise undid a fairly high portion of progress that I had made. My muscles were less defined, it was harder to lift at the gym, and my tummy gained back that not-so-sexy muffin top.

I’ve been reading a great book that I’d highly recommend, called “Which Comes First, Cardio or Weights?” The book’s verdict is that no matter what, I have to squeeze in a little bit of exercise each and every day, even if it’s only 10 minutes. Otherwise, any and all progress will be reversed in a matter of weeks.  How depressing is that?!  You work your butt off for 3 months, and after 3 weeks of taking it easy, you’re almost back to where you started.  Ugh.

So this week, I worked out at the gym on Monday. I ran 5k with my group on Tuesday. I went swimming last night at my boyfriend’s condo, and tonight I’m running hills with my friend Sarah. If I have enough energy left, I’ll hit the gym and do some upper body lifting.

I think a big factor for why I’ve slowed down has been the weather/dark days. In the summer, I biked every weekend, and frequently in the evenings. The cross-training meant that on the whole, I was living a much healthier lifestyle.  Now, I drive everywhere, and am barely outside. It’s atrocious.

BUT, before I beat myself up too much, I received the below email from my Half Ironman mentor, and it’s exceptionally helpful:

“Hi Marianne,

Here is a typical week for me right now:

Monday      -      Run (4-6 miles)
Tuesday     -      Swim with Club and Ride indoors for 1 1/2 hours.
Wednesday –     Run 6 miles
Thursday    -     Swim with Club & maybe run or ride depending on how I feel
Friday       -      Swim with Club
Saturday    -     Indoor Ride for 2 hours
Sunday      -      Run 8-10 miles and do a yoga class.

If I can fit in a weight workout once a week I’m happy but if it doesn’t happen I don’t sweat it.

For you I would start a little more conservatively with less mileage and just build it up over a period of time.  I wouldn’t swim 3 times a week right now but would increase as you get more into the Spring timeframe.  With your runs just try and get at least a couple of really easy runs in and then a longer one on the weekend and you should be good to go.  As for the bike even if you do a couple of spin classes you should be ok although it is definitely better to ride your own bike on a trainer as you then get used to riding your bike instead of the free wheel of a spin bike.”

Swimming last night felt like a revelation.  First of all, I love my boyfriend’s pool. It was fabulous, and not overly chlorinated. Second, instead of splashing and kicking my legs like a crazy woman, I tried to implement Total Immersion techniques. What a difference! Even though I haven’t mastered the stroke yet, I was able to do 10 laps easy, which used to be a seemingly insurmountable challenge. In fact, I thoroughly enjoyed the lap swims.  I am hoping to do another round of lap swims this weekend, either in my pool or my bf’s :) I never thought I’d see the day where I enjoyed swimming laps!

P.S. One of my readers on Money Rabbit asked why I haven’t done any more vlogs.  The honest answer is that I got a little self-conscious. But I’m thinking that as I kick up my training and start to do more crazy activities, that it may be time to restart the vlogging.

Swimming Tiger, Hidden Dragon. I WILL become the swimming tiger of DOOM!
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Facing the Evil Fridge Monster

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This evening just became an impromptu Face the Evil Fridge Monster of Doom night. Instead of spending my Monday chillin’ out, maxin’ and relaxin’ all cool, I was wading through a sea of tupperware containers, tossing old roast beef, wilted salads, and moldy yoghurt. Did you know that spaghetti squash, instead of molding in the traditional blue-green, grows a vibrant pink fuzz when left in the fridge for several months? Science! You’re welcome!

Aside from the fact that many of my leftovers were prepared to defend themselves by emitting a toxic gas when I peeled back the lid, cleaning out the fridge felt good, especially since I’ve been meaning to do it for awhile. In particular, my epic failure to exercise or eat healthy as of late is the excuse I’ve needed to brave the bowels of my refrigerator.

Lately, I’ve been getting a head start on holiday gorging; my boyfriend’s mother is a very talented Swedish baker, and I have been happily glutting myself on cookies made entirely of butter and sugar.  Mmmmm. That being said, post-cookie symptom leaves me seriously craving something green, and I don’t mean my green moldy pasta. Having a freshly cleaned out fridge is like having a blank canvas, and filling it with fresh veggies provides bursts of nutritional inspiration. I’m much more likely to eat healthy when my only options are clearly visible and not buried behind leftovers that I swear I’ll eat later in the week (yeah right).

To help remain motivated, I recently found this amazing site, compliments of the Asian Pear. It’s called My Fitness Pal. You can check out my profile right here. Essentially, the site allows you to program your ideal nutritional intake (or, based on your height, weight, and age, will make recommendations for you), and you record your daily diet to track your weight loss, muscle gain, whatever your current target is. This is the kind of tool I’ve been waiting for; the nutritional and strength training equivalent of SportyPal or MapMyRun.

Blank Fridge + My Fitness Pal Stats = this week’s motivation. Tracking every bit of food that I put in my tummy will make me hesitate before picking up a gingerbread doughnut from Timmy’s. It has also pointed out to me that I need to increase my protein intake … sooooo, scrambled eggs and protein smoothie for brekkie tomorrow. That is, if I can muster enough willpower to ignore all the tupperware containers marinating in dishsoap on my countertops.

How do you track your nutritional progress?

 

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Inspired

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Last night at my half marathon clinic, I was lucky enough to hear a Half Ironman Champion speak about her experiences and training.

To say that this woman is a powerhouse is an understatement.  She began running marathons at the age of 39. Within a year, she qualified for Boston. Since then, she has run over 30 marathons. Five years ago, she decided to switch to Duathlons. Four years ago, she learned how to swim (having never swum before) and she is now a Half Ironman Champion in her age category, competing in the World Championships in the new year.

I have no idea how old she is, but I would guess around 60.

She trains 6 days a week.  She swims 3 times per week, runs 3 times per week, and cycles 3 times per week. She takes one day off to rest.

Ummm, I need to train more.

The good news is that I got her card, and she has offered herself as a resource to me should I have any questions. She recommended really working on my nutrition, and to start getting in the habit of working with gels, etc.

This was the kick I’ve needed.  I’ve been in a funk for the past two weeks. I’ve been feeling rather low about my finances, I’ve been unhappy being in Toronto, and my health and training took a sharp decline.

But something I realized last night is that I need to stop looking for external solutions to my disatisfaction. For the longest time, I have been searching for the magical ingredient that will turn my life around.  I moved. I switched jobs. I am in a new relationship. Why then, am I still so down in the dumps?

I am coming to the conclusion that I really need to look within and start attaining happiness, no matter what my external circumstances. I need to bring an attitude of gratitude to the plate. Otherwise I could be living in the lap of luxury, and I won’t even notice since I’ll be too busy wallowing in my own misery.

So as a practice … thank you.

Thank you to my family, for loving me, believing in me, and supporting me.

Thank you to my boyfriend, for being there for me through the ups and downs, and reminding me to stop and smell the roses.

Thank you to my workplace, for treating me kindly.

Thank you to myself for working hard and pounding the pavement to achieve my goals.

Truthfully, I think part of my blues can be attributed to the darkness surrounding the solstice. It is such a drag to leave home when it’s dark, and return when it’s dark. I think a lot of my sadness will also go away when I stabilize my finances and come up with a vehicle game plan. But for today, I’m saying thank you.

I am also resuming my daily exercise regime, and ensuring that I eat properly. I set a goal of trying to meditate for 10 minutes a day, but so far haven’t been able to do so :(

Tonight, I am watching two Total Immersion DVDs to try and improve my swimming, which currently blows. But if a 60 year old who has never swum before can overcome her fear of the water and compete in Half Ironmans, I’m pretty sure I can suck it up and improve my front stroke.

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Climbing back on the happy wagon

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Ten days ago, I wrote a post about how great my life was.

Now, I find myself in a bit of a different situation, all over what should have been an almost insignificant event.

On November 16th, I scraped a woman’s bumper when trying to back out of a very tight spot. It was a foolish error, literally a two second lapse in vigilance, and I anticipated that it would cost me $500 without involving insurance. Wrong. You can read the whole story on Money Rabbit, but the whole thing has made me seriously reconsider why I need a car, and why I put myself at risk every day by owning one, at least in a city like Toronto.

A side effect of the accident was a sinking, draining feeling.  I didn’t want to exercise, I just wanted to cry. I couldn’t afford the $800-1000 that this girl was after. I felt lethargic and depressed, and I am still very frightened of getting in another accident this year, which will mean game over for my insurance. One more strike on my record could be fatal, and I have 6 years to work this one off.  What’s a girl to do?

Oh, first world problems.  It is so easy for me to get completely wrapped up in this. It’s all I’ve been talking about and worrying about for the past week, driving everyone I know around me crazy.

So last night, I went to the gym and I pushed it.  And it felt good. The normalcy of working out was a great reminder that nothing has changed yet. My premiums may go up, but c’est la vie. I’m still strongly considering going car-free. Truthfully, I think I’d like it.  I think I’d miss the convenience of having a car, but I don’t think it would take me too long to adjust.

So in honour of American Thanksgiving, which I do not celebrate, I have decided to write a list of all the things that I’m grateful for, and that bring my joy. This is what helped me get to sleep last night…knowing that there are so many things in my life to be grateful for, and I cannot allow myself to be so derailed by vehicular drama. It is, after all, just a car. They’re expensive, but they’re also ridiculously commonplace, and most people experience several car crises in their lives.

Things I am grateful for

  1. My large, close family – Mom, Dad, Grandmas, Grandpas, Nana, Cousins, Aunts, Uncles, Pets.
  2. My wonderful, beautiful apartment that I absolutely adore coming home to every night.
  3. My fabulous boyfriend.
  4. My health; being able to run 5k without stopping, able to run 15k and only stopping a couple of times, being able to cycle, dance, swim, and play.
  5. My job.  They value me where I work.
  6. My friends.
  7. My talents – even though the writing on these two blogs is mildly sloppy, I am able to string together a pretty good story. I am grateful for the talents that I possess which make me unique.
  8. Enough food to eat. With my finances in a tizzy, I stopped eating properly, which was a major no-no. So now, I am grateful for every meal that leaves me feeling happy and full.
  9. Living in Canada.  I love it here. Much as I complain about winter, I love skiing and skating. The seasons are magical.
  10. Chocolate, cheese and wine.  Every day can be enhanced through the ingestion of one of these components.

What are you grateful for?

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