NEW YEAR. NEW YOU. HOW TO BECOME A RUNNER
So I went for a run outside for the first time in MONTHS the other day (but now that its 2017 I can say I ran for the first time this year!..HA).
Um and I WANTED TO KILL MYSELF. I felt like I had a tumor taking over the right side of my stomach that was getting ready to explode.
And I work out...like I do HIIT and do cardio on the stair master a few times a week but running outside is a whole other ball game.
The worst part is? I used to play 90-minute soccer games and run the whole game. That was years ago BUT STILL! Then last year when I was living by the beach I got into running again and I noticed myself getting faster. I noticed my legs getting smaller but looking strong and lean and I even noticed my abs and arms toning up.
I started to CRAVE running. I would get off work around 3:30, sit in an hour to an hour and a half of traffic, it would be 90-degrees outside but I would still get home, throw on my shorts and a sports bra and run for my 30 minutes.
Seriously fell in love. I remember I was motived as soon as I read Cameron Diaz's "The Body Book". She explained how she stays in shape and that getting up and running first thing in the morning was part of it.
So, I channeled my inner Cameron Diaz and started running my ass off, or should I say on ;)
Okay so ANYWAYS - enough recap. Moral of the story is that I miss running and I'm trying to get back into it but HOLY SHIT that first run sucked ass.
I guess through this post I want to motivate you to pick up running if that's something that you want to do and remind you that it's not going to be easy but it will be worth it! And I suck right now so that might be motivating for you also! HA.
I want to give you some pointers on what to do as a new runner + I want to show you the app that I use every time I run!!
TIP 1: START SLOW
Meaning, don't be upset if you end up walking, because you should. Don't try to run yourself into the ground. You want to start with some low intensity cardio which could be walking, jogging or hiking. Even going for a run but breaking it up with some walking is good for newbie runners. This will start to build strength for those higher intensity cardio days.
TIP 2: GET SEXY...AND COMFY
I think that when you're picking up a new workout hobby that you donnnn't really want to be doing in the first place, it's important to feel good about the way you look. If I take a while off from something like yoga or cardio for example, I like to run to Marshall's and grab 1-2 new pieces of workout gear.
ALSO - especially when it comes to running you need to invest in some ACTUAL running shoes. This might also motivate you because they can be a little pricey so it will push you to at least get your money's worth.
But since running can be lots of impact you want to make sure you're protecting your joints with the right shoes. Look for something like these nikes with lots of cushion and support.
TIP 3: THIS APP
This running app is called "Run Keeper" and I've been using it for forever. I like it because before I found this app, I would look at my phone every 10 seconds to see how long I've been running for.
I didn't want to just run around a track for a certain amount of miles. I wanted to get in a 30 minute workout of running but I was so over checking to see if it was time to turn around yet.
Also, just by looking at my phone I wasn't able to see if I was making any progress so the whole thing was pretty UN-motivating.
This app allows me to set a timer for 30 minutes PLUS it alerts me when I've been running for 15 minutes so that I know when I need to turn around.
It also tracks my pace, incline and distance then records my personal best record for each.
So even if you're nervous just go out and give these tips a try !! Leave a comment below to let me know if you have any other tips!
5 REASONS WHY YOUR WORKOUTS AREN'T HELPING YOU LOSE WEIGHT.
Well, I think we can all agree that there's pretty much nothing worse than working out 6 times a week and feeling like you look the same way you did on day one. Am I right or am I right?
I think there's something that happens when we start going to the gym or just working out in general that sort of makes us feel so proud and accomplished that we feel like it's a big enough step to make a difference. Sometimes it totally is but sometimes we start to notice that it doesn't really seem to be doing much.
We feel like that since we went to the gym that day, we can still eat whatever we want later or sometimes even more than what we would have if we hadn't hit the gym.
There's a few habits that I'm sure a lot of us do that we need to change if we're looking o actually notice a difference in our physique.
1. WORKING OUT ON AN EMPTY STOMACH.
If we don't go to the gym with at least some healthy carbs in our system then we are setting ourselves up for failure. Our muscles use carbs as energy so if we keep ourselves depleted of that energy then we get fatigued a lot faster and we have a harder time finishing our workout. Kind of defeats the point don't you think?
I like having a piece of whole grain toast with grass fed butter in the morning or a banana AT LEAST. Especially if you're going to be having L-Carnitine, BCAA's and Pre Workout (Which I always do and highly suggest:)) then you definitely want to make sure that you have something in your stomach.
I also love doing 1/3 cup of cous cous with 3 egg whites and 1/4 of an avocado to get a good balance of healthy carbs, fats and protein.
2. DOING THE SAME WORKOUT EVERYDAY.
You can be going to the gym 6 times a week but if you're doing the same 30 minute treadmill walk everyday then eventually your body will take a plateau and stop letting go of weight. You want to surprise your body and constantly switch things up. Your workouts should vary throughout the week so that some days you are doing heavy heart beating HIIT workouts while other days your doing longer workouts at a lower intensity.
You can see how I've been scheduling my workouts here.
3. OVEREATING...EVEN IF IT'S HEALTHY.
I don't think you're damaging your health from eating a lot of healthy foods but it might not be helping you in the weight loss department. I can work out everyday but I'm not a body builder or a man for that matter so I don't NEED soooo much food. 6 small meals a day is ideal.
If I workout then come home and have 3 cups of couscous then fruit, then oatmeal and dabble into some greek yogurt...I've already added back on all the calories I just burned + more.
All of those foods ARE healthy for us but if you're feeling super full after each meal then chances are you're eating too much.
Go for a protein shake after a workout or a 3-4 ounce piece of salmon with veggies. Have something else a few hours later...this will happily supply your muscles with what they need to get stronger plus make your metabolism work faster.
4. YOU'RE NOT PLANNING YOUR WORKOUTS.
Compare those days that you walk into the gym knowing what you're doing vs. the days that you walk in and stroll around for a while debating what the hell you're even there for. When I go to the gym with a pre thought out workout I know exactly where I need to go, what I need to grab and how long it's going to take. This motivates me to finish the entire workout in a certain amount of time (usually 30 minutes) and then get on with my day.
When I go to the gym without a plan I walk in...start walking on the treadmill...try to decide if I want to do arms or legs or abs...get bored of the treadmill...go to the stair master...hit about 20 minutes and then want to bounce.
In my mind I count that as a workout for the day but when I look back at it, it was pretty much just a waste of time.
5. YOU'RE COMPARING YOURSELF TO OTHERS.
PLEASE don't do this. I know it can be so hard to avoid but you really need to focus on yourself and where you are at with your personal goals. Someone may be tinnier than you but maybe they are trying to gain weight. Some people are in the gym for the first time in their life and they might look better than you while others are in the gym for the 200th time and may be heavier than you.
It doesn't matter. Their story and journey is for them and you need to write your own. If you continue to focus on other people and compare yourself, it can be extremely discouraging and may even make you just want to give up.
I suggest taking pictures of yourself and keeping your own tab on yourself. Watch how you progress and always make sure that you have short and long term goals for yourself.
Make yourself happy :)
HOW I'M SCHEDULING MY WORKOUTS
So I'm back at my job after our glorious 6 week paid time off annnnnd, I've officially decided I want to work from home for the rest of my life...
I went from waking up and having all day to hit the gym, do computer work, write, clean, RELAX..and now I am at work from 5:00 pm until 2:00 am, 6 nights a week.
Not ideal, BUT I'm happy to be working (I guess. HA, so bitter), and making money before christmas and before my boyfriend and I get our first place together in March!! EEEEEK.
Anyways. I'm not one for excuses and even though i'm freaking exhausted during the day after working so late, I'm still doing my best to eat clean and hit the gym. I don't know about you guys but If I skip the gym or eat unhealthy for days on end, on top of being stressed, and sleepy...I become so...gross feeling, you know?
I feel like I'm not myself, I eat more because I'm thinking that I just might as well since I haven't been to the gym, I start eating the shitty food at work that's filled with oil instead of my healthy snacks...the list goes on.
SO. I'm all about time blocking in order to make time for the things I want to be doing and need to be doing for my health before I have to go spend my time at work. I've noticed that if I don't time block then my day completely goes to waste and next thing you know, I'm on another shift.
Alrighty so my workouts need to be short and sweet as I'm sure your guys' do to. I need to get the most out of my workout in the 30 minutes I have to be at the gym and I need to go in there knowing what I'm doing. If I don't, then I just end up unmotivated, walking on the treadmill and sitting in the sauna. You feel me?
If you need ideas on quick, efficient workouts then check out my blog about how to make your own HIIT workouts!
My workout schedule I have set up right now goes like this:
MONDAY: LEGS
TUESDAY: HIIT
WEDNESDAY: ARMS
THURSDAY: STEADY STATE CARDIO (45 MINUTES)
FRIDAY: ABS
SATURDAY: STEADY STATE CARDIO
SUNDAY: ACTIVE REST (WALK OR HIKE)
Each day is only 30 minutes long!! Except for Thursday's when I do steady state cardio I try to stay for 45 minutes.
Also Tuesday's are pretty simple. I do 10-15 minutes of HIIT cardio (meaning high intensity interval training) and then I stretch in the sauna for 15 minutes.
When I do HIITT cardio I sprint for 30 seconds then rest for 30 seconds. I always walk at speed 3.0 for my "rest" and the sprinting pace depends on how long I'm doing intervals for. If i'm doing them for 15 minutes then I try to make my sprinting speed 8.5 and if I'm only doing intervals for 10 minutes, then I make my running speed 10.0.
That kind of kills so I might just stand on the sides of the treadmill during my "rest" rather than walk at speed 3.0.
I love this though because these HIIT exercises TORCH calories and SERIOUSLY get your metabolism going, so don't be surprised if you're a bit hungrier than normal later on in the day! (Remember to eat 6 small meals a day to keep your metabolism going!).
One of these days I'll have a fitness guide for you guys to follow so that your totally set up but for now, try following a schedule similar to this ESPECIALLY if you're always on a time crunch so that you can keep your body and mind in check.
LOVE YOU!
XOXO C.