Fitness Friday - Rest Days

Finally, today is a rest day for me. I've been working out hard the past week. During yesterdays run I could tell was getting physically and mentally exhausted. Now it is time to recover, reflect, and relax. I'm going to enjoy today because I earned it!

More exercise does not always mean more energy. If you do not fit in rest days eventually you'll feel exhausted… all the time! Over training often leads to burn out.

Resting is the most important part of the muscle-building process. Rest is physically necessary so that the muscles can repair, rebuild and strengthen.

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place.

Lifting weights creates tiny tears in your muscles that can only repair during rest. This repair process is what makes your muscles stronger than before.

Live Fit Week Two

Workouts:

Last week I finished week two of Jamie Easons Live Fit. I am enjoying the program this far. I've been sore after each workout, which is a good sign. The first two weeks the workouts were identical and a breeze to go through. It took me only about 30 minutes to finish each workout. Only thing I did not like about the first two weeks is that it's a four day training split with three days off.  I kept working out on the off days, I went runing and worked out my abs. One day of rest is enough for me.

Food:

I haven't been following Jamies meal plan to a T but I am eating fairly clean and  I'm drinking plenty of water. I am making sure that each meal has protein, carbs and veggies. Last week all I had was asparagus for my veggies but this week I will switch it up and have broccoli instead. For the most part my meals are pretty boring. I always make sure tohave apples and almonds on hand for my snacks. Can't forget those hard boiled eggs too!

Running: 

Here's where I haven't been happy. I only ran twice last week. I'm running a half marathon in 3 weeks, hoping for a PR so I should be running at least 4 times a week. I MUST step up my game. No more excuses!!

Jamie Eason's Live Fit Trainer

I've decided to jump on the band wagon and start Jamie Eason's Live Fit trainer. It's a 12 week muscle building and fat burning program. Live fit is completely FREE. There is a video from Jamie at the beginning of each phase that explains what you need to do during that phase and what to expect. There are videos to show you how to do each move. There are printable pages that are super convenient. The workouts are switched up every 2 weeks so you aren't bored (and you don’t plateau). The program comes with a meal plan and there is a supplementation outline that Jamie suggests with live fit.

Live Fit is broken up into 3 phases: 

Phase 1 is an introductory muscle-building phase with NO cardio. It's based on a 4 day training split. The goal is to prepare your muscles for a strength-training program that will also promote muscle growth. Not bodybuilder-quantity muscle, but leaned, toned muscle that'll give your body the "lines" you've always wanted.

Phase 2 consists of weight training at a higher weight and lower reps and also adds moderate cardio 'for fat burning'.

Phase 3 is a "cutting" phase where you continue your strength regimen while adding in high-intensity interval training (HIIT), plyometrics, super-sets and active rests.

I'd  like to point out that I am not following this program to a T. I am still running, in training for a half marathon.. I'm not looking for any drastic results. I just need a structured workout plan to follow for a while. I choose live fit because all the workouts are already planned out for you, it comes with a meal plan (which I've sorta altered a little bit), oh and did I mention that the program is FREE!

Tacoma City Half Marathon Race Recap

Two weeks ago I ran in the Tacoma city half marathon. I didn't train for it, nor did I have any intentions of even running in the race but when I found out that it was going to be warm, sunny and clear blue skies on race day, that was a deal breaker for me. I went to the expo and registered at the last minute. The furthest I ran prior to the half was only 7 miles. I figured "ahh, what's another 6 more miles, no biggie!"

I knew I wouldn't be able to set a personal best. My only goal was to go out there, have fun and enjoy the sunshine.

Race Day: The half marathon started at 7 am. It was unusually warm in the Seattle area on that day. I believe it almost got into the 70's by 8 o'clock which is very rare! Race mistake no.1: wearing pants. Omg, it was freaking hot outside. Good thing I wore a tank top and had my sunglasses, but my legs were on fire.

Mile 1-3 The first few miles I focused on pacing myself because 13.1 miles is a long way and I wanted to finish the race strong.

Mile 4-6 Somewhere between mile four and five I took the sport jelly beans. At mile six all I could think to myself was oh my gosh I'm only half way done?!?!

Mile 7-9 These were the toughest miles. There was little to no shade. The sun was pounding down on us. When your not use to those elements, it can make for a very bad run. When I got to mile seven, I had no energy at all. Dehydration started to set it. I switched from running to walking a few times. I also stopped for a 5 min potty break. :/ Hey, when you got to go, you GOT to GO!

Mile 10-13 Finally, a burst of energy came to me! All of sudden I was running again, and fast. Well fast for me anyway. I managed to throw in some sprint intevals at mile 12. Towards the end of the race, my new favorite song started playing on my ipod, Radioactive by Imagine Dragons, I was in the zone! It was a glorious moment. I love running to that song.

I didn't set a PR, my time was a little dissapointing, but being able to finish another half marathon, I was pretty damn proud of myself.

Time: 2:11:43
Division F 25-29: 65/114
Placement Overall: 515/1,049

 

Foam Roller VS The Stick

Injuries among runners are pretty common. We experience pain and stiffness in certain areas of the body. Stretching is great, but it is not enough to work out the knots in your muscles (known as trigger points). The best way to attack a troublesome muscle knot is direct pressure.

I don't have the time or money to see a massage therapist every week. The next best option to eliminate and prevent muscle knots is the foam roller or stick.

What's the difference between the two?

The Foam Roller-  
Relies on body weight for added pressure.
Good for holding over trigger points to release muscle knots.
Comes in different sizes and firmness.
Good for use at home or the gym.

The Stick- 
Relies on the hands to add pressure to the muscles.
Good for rolling across the muscle.
Comes in different lengths.
Great for travel or portable use.

Both tools are meant to serve the same purpose: self massage. Some will tell you that the foam roller is awkward to roll on but with the stick you have to use your arms and after awhile that gets tiring. Or you'll hear others say the foam roller works better on the hips and legs while the stick works better for the neck and shoulders.

There's pros and cons for each but in the end it's personal preference. I have both now, so whooohoooo!!

May 2013 Fitness Goals

Don't be in your own way. Set a goal and intention today!

1. Goal setting builds self-confidence!

2. Goal setting gives us a sense of accomplishment.

3. Goal setting perpetuates more activity.

4. Research has shown that those with written goals are happier.

5. Most of us have a vision, and by writing down your goals and working toward them, you make that vision a reality!

6. Goal setting creates a BUZZ!

My May Fitness Goals