Top 10 Reasons to Run!

In an effort to keep up with the trend of the New Year's holiday, I found it only necessary to publish my own Top 10 list. I'll avoid boring you with 2010 flashbacks. Instead let's gear up for 2011 with a strong list of reasons to hit the road!!!... or trail, or treadmill....

10. Running keeps you going. What's that supposed to mean? Ever heard of the "runner's high"? The endorphins released during and following a good run differ from those produced from any other extracurricular activity like weight lifting or golf. This is truly a natural "high" and I invite you to discover it!

9. Running leads to weight loss. (If that's what you're going for.) Depending on your body composition, running for 30 minutes can burn anywhere from 250-500 calories!! Click here for a link on calorie burning specifics.

8. Running leads to involvement. A great way to get involved with your social atmosphere lies in joining a running club comprised of like-minded individuals. Man or woman, teenager or senior, active-mom or lazy single, your likelihood of finding a group with common interests in your area ranks pretty high.

7. Running leaves your wallet alone. My husband may disagree with you, seeing how much cute
active wear and fitness gadgets I MUST purchase, but all you really need is a pair of running shoes. I tried thinking of other sports as economically efficient as running and I only came up with some pretty sorry forms of baseball (stick, pine cone), football (shoes, rock), or skiing (sticks and bigger sticks). We win again!!

6. Running can be different for everyone. And that's why it's great. Run slow, run fast, run in circles! We still call that running, which is yet another reason why #9 makes me smile!

5. Running contributes to society. It seems that every weekend, a race to benefit a great cause takes place locally. This way, you not only run for fitness and socialization but also for insight into a cause needing fund-raising. Warms your heart!! Click here for some recommendations.

4. Running is weight-lifting. Double-whammy score! In a day and age where multi-tasking remains the largest, most prevalent trend out there, it's no surprise that more Americans seek the easy- street than the alternative. Two-for-One deal? Sold!! By now we know all about how weight-lifting tones muscles, prevents running overuse injuries, and improves bone density as we age. Just picture your body constantly carrying it's own weight, battling with gravity, achieving ultimate balance every nano-second you're running. Ah, how I love the efficiency of multi-tasking.

3. Run anywhere, anytime, any day. Business trip, holiday, morning, afternoon, nighttime. Whenever, wherever you are. Your shoes sit by the door or in your suitcase patiently waiting for your cute 10 toes. Rain or shine, running takes no excuses because you can do it anywhere. Genius.

2. Running reduces stress. Yes, I know. Most forms of exercise attain some endorphins. But running is one of the only sports that endorphins increase and remain at a sustainable level, which leads to a consistent rise in serotonin. We like serotonin. For more information on the relationship between stress reduction and serotonin production levels, click here.

1. We LOVE Running! What better reason do you need than those listed above? Read them again! And again! Got it? Good. Let's go! 

BIG Day

One Day prior to my wedding day, up far too early in the morning, what better way to communicate some advice to future brides than reflect on the past year. From the day I got engaged, it was "go time" for creating an exercise regime to achieve that toned, strong bridal look (without looking "ripped", "bulky", etc)

Here's a slice of how I sought balance between attempting a well-rounded workout schedule while also spending adequate time with wedding planning, fiance' time, and family.

Obviously, running would be the first thought when wanting to stay slim yet tone up. Most bridal gowns leave shoulders, decolage', and back nearly bare, requiring a little tweek in my weight training program since my prior regime focused on lower-body weight training. Yoga/Pilates provides a challenging, multi-faceted environment where you're toning muscle groups while elongating them with balancing and stretching poses. The main theme here is to create a program that keeps your muscles guessing, thus avoiding "burn out". You have no room in your busy schedule to brainstorm up a new program. Mix it up and your new, toned muscles will thank you.

SAMPLE WEEK

 3 days cardio, 45 minutes per session. 2 days weight training (yes, this can be on the same days as cardio), target muscle groups that are most exposed by your gown, 3 different exercises per muscle group until "failure". 1 yoga/pilates or zumba class per week. Or get more creative- rock climbing kicks your ass too!

The most important advice to keep in mind: Although balance is key to managing a busy, emotionally challenging schedule, not every week will be "gym friendly". And that's ok. Quit stressing, prioritize your "to-do" list. You'll look fantastic!!

Fight the Pain, Part 2

DLPA Case Study: Week 1
I began my personal science project one week ago. I'm taking 2 pills (500mg each) of DLPA each morning and have not skipped a dose. Actually, my diet is very similar from day to day so we don't even need to consider daily diet changes as a possible outlier.
Not informed on what I've been up to? Click here to get caught up.

The big update:
Lower back ache, R & L sides (2.5)

Upper central glute pain, L side (2 when resting, 5 when running)
Central trap/ rhomboid pain, R side (2)

According to my findings after 1 week, my back pain and upper-back pain have subsided slightly. Is this a result of the DLPA or something else? Perhaps another week will help us find out.
On a side note, days 1-4 of my DLPA challenge were ridden with headaches. They were right behind my eyes and my temples, on both sides of my head, lasting 4-8 hours (big ugh!!!). In my uneducated opinion, I'm thinking that the noggin' pain came from detoxing or stress/tension (wedding, job, new home, etc). Because the headaches have subsided since Sunday, we'll say it was a detox thing. You've been warned!

Armpit Flab

Yep, I said it. And we're going to talk about it. (Well, actually, I'm going to talk and you're going to listen... or read. My idea of a perfect relationship!)

Got that uber-cute strapless summer dress in mind? That one hanging in your closet, mocking you? No more cardigans and cover ups, ladies, I have the perfect moves to get rid of that unsightly chub.

1. Prone Pec Fly

- Begin by lying on your back (prone) on a flat bench w/ a barbell in each hand. Start out with lighter dumbbells so you can get the form down.

- Extend arms out to each side, bend elbows slightly in order to take pressure off the wrists. (see photo)

- Bring arms up and together to meet above your chest. Go slowly in order to control movement and stability. Try 10 reps, rest, and continue with 3 sets.

- Want to kick it up a notch? Try this flab- blaster on a stability ball rather than a bench. Instant core- action!

2. Single Arm Dumbbell Row

- Start with a fitness bench and a dumbbell. Place left hand on bench and dumbbell in your right. Hinge at your hips and face your body down looking toward the bench below you. Keep a slight arch in your back by drawing your core in tightly.

- Begin with the dumbbell extended straight down, right arm straight. Bring it up by bending your elbow straight up towards the ceiling. Make sure to keep it tracking at your side rather than out like a chicken wing.

- Do 10 reps, then switch to the other side for 10 reps. Alternate for a total of 3 sets.

- Reps should keep a tempo of 2 seconds up, hold for 2 seconds, then 2 seconds down. (2-2-2)

3. Narrow Push Up (aka Triceps or Military Push up)

- Let's get back to the basics, shall we?

- Remember to keep your hips at the same height as your shoulders. No slopping lower back, ouch!

- Instead of placing your hands out from your shoulders, place them just under your shoulders. When you lower yourself down, keep your elbows in tight by your sides.

- Try 10 reps. If you're having trouble keeping your hips up, drop from your toes down to your knees. I'd rather have you complete more reps on your knees with proper form than less reps on your toes with crappy form. Agree? (just nod your head, yes)

* One small note: While doing repetitive exercise in order to combat "strapless dress armpit flab" please consider the fit of this specific dress. Are the "girls" a bit too snug? Did you wear this dress a few years ago, before putting on a few lbs or changing up a workout routine? We all carry weight and muscle differently, so keep in mind the option of shopping for a new dress or getting in touch with a good seamstress.

Form!

After completing my 3rd race this Spring, I feel compelled to write about an observation noted throughout each race. There is some seriously ugly runners out there! Now wait wait wait, I'm not that rude- most runners are svelt, toned, and have faces fine enough to grace websites and newspapers. We're talking running form, people. It ain't pretty.

At this point in my life, my racing experience could probably go from "novice" to "intermediate". This experience gives my opinion a bit more weight than before, right? Well let me tell ya, in all my people watching experiences, I'm not sure if I have worn a more "ouch, how can that not give you horrible foot and back pain" look on my face than I have during my most recent jaunts.

So here it is, misguided people. Pay attention to your running form! It may be the simplest fix to chronic pain, lack of speed, and an overall goofy look. You can thank me later for this free advice.
1. Inventory your body parts

Sounds silly, huh? Did you think running was all about lower body? Think again, my friend.

- Shoulders & Arms: Keep them comfy and relaxed. They move according to your stride. Let them. They aid in balance and assist your body from over-rotating. Make sure your shoulders are over your hips in order to maxmize your center of gravity. No hunching or over-arching allowed.

- Hands: No tight fists here. My strategy is to keep the tip of my thumb and my index finger touching. This way, I ensure that my circulation isn't constricted and that there is no stress held in my hands.

- Head: Just as I explained in the shoulders and hips, keep the head directly over this imaginary line in your spine.

- Feet: Where your toes are pointing is where your body will follow. Keep them straight. No pigeon toes or duck feet, it'll throw off your alignment and land you at the chiropractor or worse.

- Ankle: Work on ankle flexibility by flexing and extending the joint while stretching out. This way, the heel won't feel stress when striking the ground during a run.

- Knee: Now here's the trick. If you're running a sprint, work on running with "high knees". If you're running long distances, work on running with lower knees in order to divert motion forward.

- Hips: Believe it or not, this is where all the action's at. The hips hold the major muscle group in the lower body together. Your pelvis is what decides your stride, knee height, joint flexibility, etc. So make sure to keep your hips straight forward and level while running. No awkward thrusting forward or tucking under becuase this could cause painful tightening of the TFL (hip flexor muscles). Not good.
2. Stride
Your stride includes the length at which your feet extend from your body and the frequency of your step. By paying close attention to how your foot is striking and leaving the ground, you'll gain a better understanding of how to utilize what you have.
- Stride length: If your stride length is short, your energy is diverted to more of a bouncing action rather than a forward motion. Push forward more and you'll find it doesn't take much more energy to do so.
- Frequency: Normally, around 92 footsteps per minute is what most runners aim for. Go for a run and start counting. Adjust accordingly and you'll find a much happier balance of foot strike and stride length. You may even improve your time!
3. Loosen Up!! (geez!)

Ever watched professional marathon runners? Do they appear to be completing calculous in their heads without a calculator? No!! And neither should you! Acheiving the right amount of looseness in your form will leave you with less soreness in your muscles as well as those nasty frown lines on your forehead.

Think of your body like a spring. Springs work because they have just the right amount of tension to keep a mechanism from collapsing but just enough flexibility to get the job done. By keeping your head, shoulders, and hips in a straight line, you're maximizing the efficiency of this spring to propel you forward. (Technically, springs transform "potential" energy into "kinetic" energy. If you'd like the full meal deal on this, click here.)

So there you have it. Keep your head held high (eyes forward), feet in line, and form good and loose. But not too loose! This way I won't feel sympathy pain for your horrible form when I pass you in my next race.

Pump up the Jam

Aaahhhh, the memories that arise when I recall singing along to the radio as that catchy tune infiltrated waves in the early '90's.... 
Nowadays, our iPods, iTouch's, Zune's, and MP3's help us set the pace for a highly productive workout. No matter if you need a fast, up-tempo or a more melodic tune to sweat to, finding a good mix that won't distract can be pretty difficult.
I'm a distance runner (or try to act like one). I need a mix that keeps me going, boosts my energy, and snaps me out of focusing on pain, boredom, or exhaustion. My musical preferences lie all across the board from 80's dance, 90's rock, alternative, punk, and mainstream hits. For me, variety is the spice of life.
Feel free to peruse a sampling of my "Workin' It" mix.
"Wait a Minute" Pussycat Dolls/ Timbaland
"Holla Back Girl"  Gwen Stefani
"Sexy Back"  Justin Timberlake
"Love Will Never Do Without You"  Janet Jackson
"Go Girl"  Pitbull
"You Can Do It"  Ice Cube
"Spaz"  N.E.R.D
"Feel Good Drag"  Anberlin
"Dead and Gone"  Justin Timberlake and T.I.
"Black Heart Inertia"  Incubus
"Green Light" John Legend (featuring Andre 3000)
"One more Time"  Daft Punk
"Let the Music Play"  Shannon
"Skinny Little Bitch"  Hole

Need some help finding a fitness mix? Want to spice up a current playlist? 
If you have access to iTunes and the iStore, follow these instructions:
- Click on iTunes Store
- Click on "Music" tab in upper left/center
- Scroll to bottom of page to "Nike Sport Mix" under "More to Explore" tab
- Feel free to look around here or go to "View or Create Sport iMixes"

Have some awesome power songs on your iPOD? Share them with us! Post them to "comments" and help your fellow fitness enthusiasts on the quest to the perfect playlist!

Take It Outside!

It's official. You may no longer use the weather as an excuse to get out of a good, healthy, outdoor workout. By now you've either had your fill of people watching at your local fitness club or added another 10lbs on top of your winter weight due to a lack of membership to said fitness club. No more get-out-of-fitness-free card!! Get outside!!
Here are some of my no-fail, no-fuss recommendations.
1. Plank Pose

Yep, I realize that I've mentioned this move before. But come on people. How much simpler can I get?
Start in the prone position (on your tummy). Pick up your hips, shift onto your toes and forearms. Keep your forearms parallel- no clasping hands together. Don't allow a sway in your lower back- hips up, abs tight!
Hold this position for 20-30sec at a time.

2. Walking Lunges

With so many variations to this move, I decided to go with the old-faithful walking lunge. This move tones your quads, hamstrings, glutes, and core. Kick it up a notch by holding a 10lb weight out in front of you (like a steering wheel). This simple upgrade brings in your deltoids, biceps, and triceps. I love multi-tasking. Repeat 20 full steps forward, then turn around for 20 steps back.

Start with good posture: Shoulders back, core tight, feet together.

Extend hands out in front of you for balance. Step forward with your R foot, bend R knee and L knee simultaneously. Keep your shoulders over your hips- don't lean forward or backward when bending legs. This will keep your core engaged.

Now step forward with your L leg (in a walking manor from Step 2). Repeat the same movement with knees bending at 90 degree angles.

*Note: Try to keep the knees at 90 degree angles (see above images). This will ensure the safety of your knee joints. Never allow your front knee to extend in front of the front toe, ouch!

3. Quad Dips

Tone those thighs! Use a park bench or picnic bench (free equipment!).

Begin by standing in front of a park bench. Place your R foot back onto the bench (90 degree angle). Extend arms in front for balance.

Balance on your L leg, lowering straight down- shoulders over hips. Keep your L knee from jutting out over the toe. Once in the ending position (at left), push through the heels back into the starting position. Repeat this move 10 times, then switch legs.

4. Bench Jumps

Jumping exercises falls into the Plyometrics school of exercises. Great for balance, core training, and muscle tone. A 10" height is a good starting off point. Benches are usually between 12-16". 20 of these jumps should do the trick. Not enough for a good burn? Find something else demanding a higher jump. 24" does the trick for me!

Ah, yes. Another "keep it simple" move. Start with bent knees, tight core, hands extended for balance. Stand approximately 6 inches back from the bench.

Hop forward onto the bench with knees bent. Shift hips forward to stand straight up. Step backwards onto the ground into the starting position.

5. Rent a Puppy!!

How much more fun can it get? I'm sure you know someone with an active dog in case you don't own one. No? Go to your local humane society and they'll let you take the pooch of your choice out for a jaunt. Community service= two birds, one stone. Awesome.

Oh wait, and youre exercising too!!!

*Kudos: Thank you to my wonderful hubby-to-be for your amateur photography. Your support is much appreciated!

Yoga for Climbers

Check out this post I stumbled across from the wonderful people at lululemon!

Living in the mountains of Banff National Park for the past couple of years, I naturally found myself attracted to explore the peaks on weekends, seeking higher elevations each time. This ended up becoming a total love of climbing in all its forms: rock climbing, mountaineering, ice climbing, and anything else involving an upward motion.
Rocking at Wasootch.
For years, climbing nearly destroyed my back and shoulders. The weight of large, heavy packs and equipment, especially when I was out mountaineering, wound my back into knots no one could undo. My massage therapist would do his best, letting out an audible and confused, ‘hmmmm’ as he worked away at my shoulder blades. Nothing seemed to work out the kinks, until yoga came along.

I didn’t start practicing yoga with hopes that it would resolve my back issues. A friend of mine invited me to go with her, and I simply jumped at the opportunity to try something new. Within weeks of starting yoga, however, I noticed that my back and shoulder pain had mostly subsided. All those downward dogs and spinal twists offered the perfect remedy to the wear and tear my climbing habits had caused.
Climg at Grassi Lakes.

I also didn’t anticipate the benefits that yoga would have for my climbing. Regular yoga classes actually improved my flexibility and core strength, which allowed me to push the limits in my climbing. This was the beginning of a beautiful relationship!
Now I am a committed member of a wonderful yoga community at lululemon athletica and in the heart of the Rocky Mountains, and it goes so far beyond finding relief from back pain. I am thankful to have found that yoga pushes my physical limits, challenges my focus, and restores my spirit like any good climb up a rocky face.

If you’re a climber, try yoga too! You won’t think anymore about how your body will pay for the awesome moves you pulled to ascend the route.
This blog post was written by Meghan, a keyleader and community guru at lululemon athletica Banff. She (obviously) enjoys climbing and yoga, and also loves to ski tour, hike, and camp in the backcountry. Meghan is also a freelance writer and loves writing about mountain culture, wellness, and the experiences of women in the wild. You can check out her website at www.meghanjoyward.com.

My Favorite Things

I know, I know. I'm not Oprah so therefore the privelege of having a "Favorite Things" posting may not necessarily be mine. Maybe some day, right?

However, there are WAY too many cool gadgets and gifts out there in the health and fitness world to shy away due to a lack of Oprah-factor. Read on to find out....

1. Apple Nike + iPod Sport Kit

Personal work out coach. Keep track of your distance, pace, time, and calories. Challenge other runners through the nike+ website, created just for you. AND you can map your neighborhood run. Your car will be jealous without you depending on the odometer.

Create a nike+ profile by clicking HERE. Want it? Amazon has great prices HERE.

2. Body Bugg Personal Calorie Management System

Whew, long name. Long list of benefits too. Not only do you get to track your calorie intake every moment of the day, but you also receive full access to the body bugg website. This full arsenal of fitness resources, nutrition tips, and personalized dietary programs helps you fine tune your energy intake.

Remember: Calories in vs Calories out. It's that simple.

Start exploring here.

3. SPI Belt

Ever try running with your keys, wallet, money, lady items? Doesn't work unless you're the type still doning a windbreaker in 75 degree weather. Or if the jingle of stuff doesn't bug the crap out of you. For the rest of us, here's the answer.

I first spied the SPI belt when I ran the Seattle Rock n Roll 1/2 marathon. I saw a women putting her keys and phone in this spandexy belt around her waist. Jealous!! I hate having to check my keys and phone with the race staff prior to the run. Or shoving my car key in my shoe. What better way to keep your stuff with you in a discrete manner, rather than sporting the dreaded fanny pack. Hyper-color neon green of course.

I already decided for you. Click here to make your purchase.

4. Syntha-6 Protein Powder

Nope, not just for body builders and highschool boys trying to get "ripped". This protein powder is packed with the 6 complete proteins, essential to muscle repair and development. With two serving suggestions (one for men, one for women) and a long list of dessert-tasty flavors, Syntha-6 has really covered all the bases on this one. Best consumed post-workout for optimal results and avoidance of that pesky blood-sugar drop. You'll crave the chocolate peanutbutter flavor, found here.

5. SPF Protective Outdoor Apparel

Hopefully we have all learned our lessons regarding sun safety. But, have you ever tried to go for a distance run, outside of course, with SPF 50 slathered over your body? Icky... AND did you know that some activewear fabrics don't even protect your skin from UV-B rays? You might as well run naked. Our friends at REI, Athleta, Lululemon, and SPF store have more than enough fashionable options to get you through a run wrinkle and skin cancer free.

Very affordable, function friendly tank at REI

Ultra light-weight jacket at Athleta

Welcome to Strong Like A Girl!

It may not appear this way, but this isn't just another "Girl Power" empowerment blog. No, no, no. All of you who know me, know that I definately steer clear of that bandwagon. The true purpose of this blog is the following:
- Create an atmosphere for women and men (!) to share fitness and health tips and advice.
- Share stories of recent excursions as a means to inspire the masses
- Keep a recipe log for those of us on specific diet plans
- Post topics and articles related to the fitness and health industry. One day it's Adkins, the next day Southbeach, and the next Cookie diet. (Seriously people, cookie diet?)

For those of you who don't know me and want to know, for credibility purposes, I'm a fitness professional in Spokane, WA. I am certified from the National Academy of Sports Medicine (NASM). I grew up participating in numerous sports and activities and found a passion for healthy eating and living several years ago. For more information, feel free to shoot me an email.