Recap of the Color Run 5K

After all the "serious" races I've run, it's nice to have a slew of no-pressure 5Ks lined up for this year....like the Color Run 5K this past Saturday. What could be more fun at a 5K than getting splashed with a different color at every K you pass? And in case someone did show up being all "serious" about their finish time, they would have been disappointed to find out that the race wasn't even timed at all (and it certainly showed, because at least 50% of the people there were walking).

We showed up in all white...




















...and left like this!

Congrats to my friend Sarah for running her first ever 5K! She's proof that the Couch to 5K program really works!











While I definitely had a great time, here are my 'critiques' of the run:

1. I'm fine with people walking a 5K--sometimes it's just about being active and allowing all family members to participate--but volunteers should have instructed all walkers to stay to one side of the street. Families and friends were leisurely walking like 5 people wide, so all of us runners had to run on the grass just to get around them. The biggest workout of the day was just weaving in and out of walkers--and again, it's not like I was sprinting, I was just trying to maintain a slow jog, but that was almost impossible at times. Plus, I almost took out a few kids...not safe.
2. The bottleneck at the end made it extremely anti-climactic. We were in the last wave of people to start, so earlier people may not have experienced coming to a complete stop around mile 2.75 like we did. People need to be instructed to move THROUGH the finish line.
3. After all the promises of "There will be PLENTY of color in the race," we were let down. At the first color station, all I got was a speck of orange on my shoulder. Most of the color on us was from our own packets that we threw at the end.
4. The run in between each color station was pretty ho-hum. It was oddly quiet. I know it's only a 5K, so I don't expect to have bands set up at every street corner like the Mini, but would it hurt to have had a little entertainment or cheering throughout the course?

Just some suggestions for next year. I know Indianapolis was thrilled to finally be added to the list of cities that the Color Run visits!

Next 5K on the agenda: Wine at the Line! Sign up with me! (They also have a 5 mile option if anyone is interested.)

Combining Two Loves: Fitness + Crafting

Thanks to the Pinterest craze, everyone has tuned into their crafty side lately. I've always enjoyed crafts and I am definitely frugal (ok, cheap) enough that DIY-ing is one of my favorite hobbies. Now, again thanks to Pinterest, I found a way to combine my cheap/crafty side with my love of exercise: DIY workout tank tops made out of old t-shirts!! If you're like me, your t-shirt drawer will barely close. And half of them I wouldn't wear to workout in (mainly because I don't workout in t-shirts in general). But when I was browsing through the t-shirt collection, I found one perfect for the task at hand: a black/white/gray tie-dye number with weird fitting, wrinkly sleeves. See below for my finished project and directions on how to make your own!

Directions for DIY workout tank-top

100 Push-Ups

I'm sure most of you have heard of the one hundred push ups training program. They have other options too, including 200 squats, 200 sit-ups and 25 pull-ups. Since I'm not in training mode for any kind of upcoming run (the only races I'm signed up for in the near future are three 5K's), I thought now might be a good time to follow the push-up training schedule, so I can focus on that 3 times per week. Then, I thought, why not take it a step further and turn it into a group fitness class here at work?

As it turns out, a member here already had the book that the one hundred push ups program is based off of, "7 Weeks to 100 Push-Ups" by Steve Speirs. Speirs created a 7-week training schedule on M/W/F, doing anywhere from 5-8 sets of push-ups each time. For our "100 Push-Ups Challenge" class, we will be doing the Wednesday training together in class with some added upper body strength/endurance exercises, then participants will be asked to complete the Monday and Friday trainings on their own.

While I'm excited myself and eager to push our members in a different, short-term, specific goal-oriented class, I'm also nervous!! Can I build up to doing 100 push-ups?? Each person has to do their initial test to see how many consecutive push-ups they can currently do, in order to determine what level of the program you should follow (although in our class we're doing Intermediate 1). I did my initial test about a month ago when I first looked into the program-- my number was 44. Almost halfway...but the second half will by far be the hardest. It's not like running where you get this sudden burst of energy in the second half of the race. With push-ups, your muscles slowly fatigue from number one on.

We kick off class on July 11 and it lasts for 8 weeks (we built in one extra week so that everyone can show off their 100 push-ups on the last day!). I'll keep updates on the training schedule each week!

Misconceptions Based on Body Type

Countless studies out there have shown that when someone sees an overweight person, they view this individual as lazy, undiscplined, slob-like and lacking in the self-control department. Research has even gone so far as to prove that interviewers see potential employees as less hard-working and less organized when the interviewee is overweight. It's a subconscious thought--even the nicest, least-judgmental of us has no doubt experienced this sudden assumption of the character of an overweight person.

Personal trainers and other health professionals can fall into this same trap. We can assume that our clients, if overweight, are majorly lacking in discipline and lead ambitionless, disorganized lives. I would pose that perhaps it's not a discipline problem as much as it's a priority problem. Of course other things can be to blame--hormone imbalances, medications, emotional trauma, etc. But at first glance, we look at these overweight clients and say to ourselves, "Surely, if they wanted to lose weight, they would just DO IT already!" Take the recent story about personal trainer, Drew Manning, for example. He was a self-professed judgmental trainer. So, to put himself in his clients shoes, he took it upon himself to gain 70 pounds (see below), by foregoing his workouts and indulging in junk food. He learned that when the weight piles on, lots of mental changes happen too--feelings of insecurity, self-consiousness and lethargy to name a few--forcing him to relate to and understand his clients better. (He quickly lost the 70 pounds and is back to his former ripped self, but talk about a drastic form of professional development!)

Now, all you skinny people out there, don't think that you're not being judged too. A recent article in Glamour magazine, discussed the misconceptions women have based solely on other women's bodies. Again, fat people were viewed as lazy, disorganized, gluttonous, etc., as mentioned above. But the thin women were judged by their peers as being uptight, controlling, snobby, bitchy and self-centered, to name a few. The road goes both ways. Sadly, neither are true.

Do you find yourself judging people this way? In recent years through work, I've met countless overweight people who are also extremely hard-working, who are talented at balancing demanding careers and busy families, and who have climbed to successful positions in their careers due to their discipline and knowledge. On the flip side, I've known thin people who, due to amazing genetics, stay thin and muscular without putting in an ounce of time at the gym.

“Who are you to judge the life I live? I know I'm not perfect -and I don't live to be- but before you start pointing fingers...make sure you hands are clean!” -Bob Marley

Getting Some R&R

A couple weeks ago, we took a vacation to Florida and New Orleans which marked something pretty significant for me: it was the first time I had taken a week off from exercise in exactly 2 years. In May of 2010, I did not workout at all during our week-long Florida trip, but in 2011, due to marathon training, I still ran (although on a limited basis) during both my Myrtle Beach and Florida vacations.

This vacation was perfect timing. We left one week after my half-marathon, and if there's ever a time where I'm the least motivated to run, it's the month after a race--especially when it was one where I completed a big goal. The extent of my working out during the trip was carrying beach chairs and then walking from one restaurant/bar to the next in New Orleans.

The Monday back from vacation was a rude awakening. I tried to run, thinking I would do 3-5 miles. Not only could I not keep up my pre-vacation pace, but I felt miserable. I'm sure I was still dehydrated from an entire week of laying in the sun and a bad diet, but during the 3 mile run, I had to stop to walk twice, because I felt like my heart was going to jump out of my chest. Not sure what else I was expecting though, after 9 days off!

I really think that a week off here and there is good for the body, especially for those, like me, who are used to a routine of working out at least once per day and who are cosntantly training for something. I always feel tightness in my hips and other leg muscles, and with my job, I'm sometimes overloading muscles due to teaching group fitness and not getting that ideal day off in between strength training sessions. After vacation though, I noticed that every last bit of that tightness was gone. Mentally, it's good for me too, to go a whole week without planning any workouts, not even my own.

Of course I've definitely amped up my workouts and food-tracking since I've been back to make up for the good time we had!

You're not a real runner if....

After working in the world of fitness for 6 years, running races, and people-watching all the time, I've put together a list of funny things that label you as NOT a true runner. I'm sure I'm at the risk of offending some poeple, so if you started out running like this, you've since learned the error of your ways, I'm sure. And again, it's just meant to be funny. :)

You're not a REAL runner if....
1. If you run in Skechers Shape-Ups, Reebok Run Tones or any other "toning" shoes of the sort. I have major beef with these shoes anyway--usually the poeple who try them out are looking for quick fixes and are the culprits of creative marketing--but it's beyond me how poeple can run in these!
2. If you run more than 10 miles in cotton t-shirts, flannel shorts or sweatpants. In other words, anything made of a material that works better sitting on a couch than absorbing sweat.
3. If the treadmill is your BFF. For real runners, the treadmill is always Plan B. Made for days of inclement weather, quick easy workouts--not for serious training.
4. If you wear water-bottle belts, load up on gel packs and stop at every Gatorade station....for a 5K.
5. If the 5K is your best race. Real runners know that we never hit that "feel good" point until somewhere between mile 2-5. We're only getting started at 3.1.
6. If by "running," you mean that you exercised on the elliptical. I have heard countless poeple say, "Yeah, I got a 30-minute run in on the elliptical." Running and elliptical don't belong in the same sentence.
7. And lastly...if any of these are you: Awkward Runners

Feel free to add your own to this list!

"Your Everyday Beach Body" Workout #1

So here it is: the first workout in my new series. But first, some disclaimers and warnings:

-As a certified personal trainer, I have determined that these exercises are safe and effective when done correctly, however strength training should always be taken at your individual level. 
-If any of the exercises below are beyond your current fitness level, work up to them gradually, or ask me for modifications.
-Certain conditions, for example, arthritis, joint problems, sprains/strains, can be made worse with strength training. 
-Insure that you have knowledge of how to properly use a kettlebell. While kettlebells can offer great variety to your workouts, they can be dangerous if the swings are not performed in a controlled manner. 
-My workouts are designed mainly for those hoping to build lean muscle and decrease body fat, increase tone or definition, or otherwise get in a total body workout that keeps the heart rate elevated. These programs are not as beneficial for the person looking to only add muscle size (hypertrophy). I don't very often isolate muscles, but instead, choose combo and/or multi-joint exercises that burn the most calories by using large muscle groups. I like to pack the most benefit into a strength workout as I can, making the most use of your time.

I chose the kettlebell for this first workout. These offer great variety in that you can use them in the same way you would a dumbbell OR a medicine ball. For that reason, I would suggest investing in one of these if you have a limited home gym. Choose a weight that would be heavy enough to offer a challenge to exercises like a shoulder press, but not so heavy that the weight limits the exercises you can do. For women, I would suggest anywhere from an 8-15lb, higher for men, depending on strength level. Mine is a 12-lb, chosen mostly for its color. :)

Directions: Perform 12-15 reps of each exercise, 2-3 times through, depending on time. Circuits are my preferred workout format, because your heart rate will stay up when you eliminate rest breaks and move from one exercise directly to the next.

1. Side Squat with Front Swing (Target Muscles: Quads, Glutes, Shoulders)
Start with the KB in your right hand, down in a squat. Stand and step sideways with your left foot, as you swing the KB up, exchanging it into your left hand. Lower down in a squat. Repeat moving towards the right side.

2. 1-Arm Row (Target Muscle: Back)
Hinge over from your hips, keeping your back flat. Pull the KB straight back, squeezing the shoulder blade and keeping your elbow close beside your ribcage.

3. 1-Leg Deadlift (Target Muscle: Hamstrings. BONUS: Works balance!)
Stand on the leg opposite of whichever hand is holding the KB. Other leg will lift off the ground while you lower the KB down. Body should come parallel to the ground, keeping the hips level. Tighten the hamstring of the standing leg to pull your body back up to the top, like a lever.

4. Up and Over Push-Up (Target Muscle: Chest, Shoulders, Triceps)
Lower into a push-up with one hand on the KB's handle. As you push back up, bring both hands on top of the KB, and move into a push-up on the other side. SAFETY: Be sure that the KB is on a hard, flat surface. Some KB's might not have enough room on top for both hands.

5. Windmill (Target Muscles: Core)
Start by holding the KB straight up overhead. Lower your body ONLY to the side, not the front or back, keeping legs and arms straight. Pull back up to the top keeping the core tight.

6. Snatch (Target Muscles: Quads, Glutes, Shoulders)
Start in the "ready stance" with the KB on the ground. Stand up as you pull the KB straight up and gently flip it over your hand to end in position #2. From there, press overhead. Do the motion in reverse order back to the ground.

7. Jacknife (Target Muscles: Core)
Lie with your hands in the KB handle, behind your head. Crunch up, keeping the arms and legs straight until they meet in the middle. The neck should stay neutral and the low back should be flat on the mat at all times.

8. Boat Pose with Overhead Press (Target Muscles: Core and Shoulders)
Start in a balancing boat pose with feet off the ground, holding the KB by your chest. Press the KB straight up overhead while keeping the rest of the body still. Be careful not to roll back onto your lower spine.

Enjoy and let me know what you think!
-M