#MarathonMonday, TnT Tuesday, and Wisdom Wednesday. Let’s Play Catch Up!

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baby gym! It’s going to grow!

Hey, hey! Yes, I’m still alive. I’m so alive in fact that I’m having a hard time getting around to the blogspere world. Much of my time has been dedicated to WORK, personal training, and getting ready for my Back-2-School #FitMomsRock event later this month. This is the first time I’ve attempted something like this so wish me luck! The hubby has been helping get the home gym prepped and ready to go. It’s a small start but it IS a start!!! My business has been slowly growing. But progress is still progress no matter how slowly. One step at a time. Just like the marathon.

#MarathonMonday

Oh, speaking of marathon I’m now in week four (how did one month come and go almost already?!) and all systems are still going well. I’ve hit every planned workout. I’ve added two new elements to my training: more strength training (but keeping it lower in weight, higher in reps) and the second element I’ve added this time around is adding in more GMP (goal marathon pace) to my long runs. Before I’ve always just ran my long runs long and slooooow with maybe one or two miles fast at the end. But I am pushing the envelope a bit. For example, my goal this time is to SMASH the heck out of my BQ goal. What is required for my age and gender is this: 26.2 miles in 3:35 which translates roughly to an 8:12 min/mile. But I don’t want to squeek my way in. So my long run this past Saturday was a 16 miler with 10 miles at GMP @ 7:40-45 min/mile pace. I ran the first 6 miles around an 8:10-8:15 and finished the last 10 at goal pace. I did it. I held on strong. It wasn’t easy but I am now more confident in being able to hold that pace for the long haul. I most definitely attribute my pick up in speed to strength training, minding the little things (yoga, core work, stability work), and adding GMP to my long runs. Plus, I’ve been running my last mile slightly dehydrated. Trying to mimic how the last mile or so of the marathon will feel…I’ve ran 4 so I’m very familiar with how my body responds and feels during those last few miles. The last half mile is the worst…That last long run did take a lot out of me… so it’s not something I will do every week. Thank the Lord it’s cut back week!

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I don’t count my miles until it starts hurting 😉

#WisdomWednesday:

In order to achieve something you haven’t been able to do, you MUST do what makes you temporarily uncomfortable. You CAN NOT just go along with what you’re “good at” or what is comfortable. You need to CHALLENGE every fiber of your body, mind, and soul to see yourself grow in greatness. -Jess

#TnTTuesday

Strong core = Strong runner! So I’m working on building my exercise video library! I’m slow but I’ll figure it all out. 😉 Here’s a fun move to try:

And for the random:

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So what’s for dinner?! Man, we have been TERRIBLE about dinner. Like wait till the last minute and decide on cereal or sanwiches…again. #TheStruggleIsReal Partly due to my ridiculous work schedule and tired little marathon body. SO…we invested in a new kitchen toy are going to try it out tonight! One of my favorite dishes is chicken, veggies, and rice. It’s simple, easy, and now it’s going to be super tasty. I plan on making the dish healthier than what the original Food.com recipe calls for … a little less butter and lower sodium soy sauce. I’ve never used a wok before…I guess it’s time for me to take a wok on the wild side… LOL Anyone else love puniness?!

'Don't wait up for me, Dear. I'm taking a wok on the wild side.'

‘Don’t wait up for me, Dear. I’m taking a wok on the wild side.’

Have you used a wok before? What’s your favorite dinner dish? If you’re training for anything how’s it going? Any new training elements your adding??
blessed and beautiful running!

jesssig

TNT Tuesday: Creative Cardio on a Budget, TKO Jump Rope 15 Minute Workout!

Hello you! The one who can’t stand the the thought of jumping on a treadmill or who can’t afford the gym membership. Or the you who is completely bored out of your mind with workouts. Or the you who just needs something fun.

Yeah YOU! What if I told you there is an incredibly affordable and freaking fun way to jump your way into a quick cardio workout that did not include a dreadmill or elliptical? We are going old school!

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Introducing TKO JUMP ROPE!  Find it HERE at Macy’s online.

A few quick benefit notes about the product:

  • Easily portable. No excuse to not get a quick workout on vacation.
  • Lightweight, vinyl rope 9 foot long means little to no pain if you whack yourself. If you’re like me you most likely will. 😉
  • Comfortable grasp handles
  • Metal ball-bearings which prevents jumprope from tangling
  • Consistent swing motion
  • Smooth swivel design for agility training
  • Affordable
  • Versatile, think HIIT workouts!
  • Um, it’s fun!!
  • Can be a total body workout focusing on agility, coordination, footwork, quickness, endurance.

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I personally enjoy this product. It’s definitely going into my bag of tricks! You’d think any ‘ol jump rope was a jump rope. But the TKO company really has perfected the tool! Their slogan, “Whatever It Takes” lives up to my expectations and exceeded them even. I was surprised at how fluid the motion of this jump rope was.

Try this 15 Minute Workout and tell me you haven’t broken a serious sweat! Increase the workout by adding one or two more rounds!

You’ll need:

  • Your body
  • A yoga or exercise mat
  • TKO Jump rope!
  • Water near by!

Workout: Perform with no break in-between unless repeating entire sequence more than two times, in this case allow a 1-3 minute break. 

2 minute basic jump-rope Warm-Up

30 seconds push-ups, as many as possible

1 minute twisting jump, jump-rope

30 seconds Sumo Squat

1 minute alternating feet jump-rope

30 seconds V-Ups

1 minute criss-cross legs jump-rope

30 seconds mountain climbers

REPEAT!!! 

Finish with one minute easy jump-rope.

Do you like jump roping or do you incorporate it into your workouts at all? What other creative ways do you workout?
blessed and beautiful running.

jesssig

**Disclaimer: I was provided the TKO Jump Rope at no charge in exchange for an honest review. All thoughts and opinions are my own. Also, although I am a certified personal trainer it is important that you check with your family doctor before beginning any new exercise routine or program.**

Fitness Friday Link-UP! Mind the Little Things and Trust the Process.

Happy Friday y’all! Today I’m linking up with Jill Conyers for the Fitness Friday!

From her website:

What is Fitness Friday About?

Celebrating the one thing we all have in common. A passion and commitment for living a healthy lifestyle.

It’s about sharing progress and successes. Not perfection.

Celebrate fitness. Celebrate good health. Celebrate friends. Celebrate fun.

Link up and check out the great health and fitness blogs for inspiration, motivation, tasty recipes and stories of determination and accomplishments!

I am pretty much excited to link up with her about fitness. Y’all know that running is my most favorite thing but there’s also a few little things that I have to mind….

Fitness is a life long journey. You don’t just wake up fit one morning. It comes from the accumulation over time of every day persistence, hard work, efforts, and doing all the little things.

What do I mean by the little things?

I mean like drinking your water every day, taking time to stretch, remembering to breathe, tracking your nutrition, doing those boring stability exercises…

But by not minding the little things and rushing through the process you are more likely to become injured. The last thing you want is to be sidelined from life. So my thoughts today for you come via complements from my favorite Olympian:

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Every small step has value. Don’t forget that. You may feel as though those boring bridge and clam shell exercises are pointless but they are vital in keeping your hips strong and stable which translates into stronger running. All it takes is one loose screw to mess up a clock…or one oil leak to burn up a car…

Take care of your engine by minding all those little things and trust the process!

I type all this to you as I’m about to venture into marathon training cycle number five with high hopes to finally BQing…I’m trusting the process…I didn’t quite make it with my last marathon in Nashville but I did take 18 minutes off my PR, raised almost $700 for St.Jude Children’s Hospital, and had a blast…so I’m making progress. And that’s what we celebrate!!

Remember progress comes in all forms. Look outside the box. Continue to believe in yourself!

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Before I head out to enjoy the weekend (((which happens to include The Beer Run Relay with the BRF this Saturday! I will be losing the 2 mins and not consuming. I think I’d dehydrate and die if I chose to drink and run. It’s not safe for me yall.))) I wanted to introduce you to the new website One Mother Runner created by Stacy:

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Stacy has created an online community for real mother runners! It’s an open space with real content for us real mother runners! I particularly liked her view of the recent Women’s Running magazine cover:

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Look out for a guest post from yours truly soon!

One final thought:

Each person’s process is different. We all have our unique paces. Let us not compare to another. Your journey is YOURS alone! And it should  be celebrated no matter where you find yourself! In the same breathe we need to celebrate others’ journeys as well!! You are not too slow. They are not too fast. Rather we are just right where we need to be!

Are you good about “minding the little things”? Or do have the tendency to rush through the process? I know I’ve been way guilty! What do you think of the recent magazine cover? I love it! I say let’s celebrate every single body type!! 🙂
blessed and beautiful running.

jesssig

Thinking Out Loud: Running Can Change Instantly, What To Do When…

It’s amazing how you can go from rocking 7:30 minute miles for 10 miles then barely struggle to hold right under 8 minute miles for half the mileage and need to stop a few times just to breathe!! Yeah. That happened today. I was absolutely not in it to win it. My breathing was labored, my heart rate was rising too quickly, and my mind was exhausted. These are all signs of over-training well…or a bad case of PMS. TMI? eh. whatever. It’s my blog and I’m just that real.

rough. rough. rough.

Sometimes your body has other plans. Don’t let this discourage you. It’s important that you learn to know your body’s limits.

Even though I felt like my body was rebelling against me it really was simply reminding me to mind the little things. As a personal trainer I feel strongly about preaching this and I must practice what I preach. So I took my sweaty mess self home and re-evaluated my game plan for the day. I opted for the yoga mat.

Too much sweat.

There is a time for every thing. Including endurance work. But for now my body needs to build strength and stability. And it also is in desperate need of good hydration. I’ve been pouring out a ton of sweat lately and not making hydrating a priority. Partly due to my current pharmacy career and partly due to my excess amount of coffee…

So what do you do when: your body rebels on you on the run?
  • Go home and take care of your body. Don’t punish it and don’t beat yourself up. Sometimes I think we #WorkingClassAthletes push ourselves beyond what our bodies can honestly handle. And I don’t think we are always honest with ourselves…I found THIS short yet precise article about why exercise might not make you healthier.
  • Try yoga and mediation. Calm your mind and body. It’s time to get in touch with your inner core.
  • Work on light flow flexibility/stability exercises. I have one leg that is longer than the other so I’m constantly battling my right knee’s little twinges. By minding the little things, like hip strengthening exercises, I’ve been able to keep myself injury free for the three years I’ve been running. But lately I’ve just felt this ridiculous need to keep pushing. I’m not sure why, the only pressure I have is completely self-induced. And it is absolutely maddening. My main priority is remaining injury free so I can continue to run until I’m 99 years old. Lord willing.
  • Focus on good nutrition and hydration. I’ve been horrible thus far downing too much coffee (trying to remain superwoman) and not near enough h2o. That’s a recipe for a super woman crash.
  • Focus on other things in life that require your attention. Plan out date nights, play dates with the kid if you have those tiny human beings, clean the house (ew. just kidding), try your thumb at gardening, meet up with friends you haven’t seen in a while. Part of being “fit” is also being mentally fit. If you’re constantly running yourself into the ground you’ve lost the true meaning of what it means to be “fit”. I’m preaching to the choir here.
  • Write out future plans. Sometimes you just can not let go of training. So instead of hard core training at the moment write your future plans out. Keep your eye on the long-term goal. Mine would be to eventually qualify for Boston which entails keeping my body healthy and strong, which also means don’t overdo it when it’s not yet time to push it hard.

marathon training plan #5 in progress. I’ve been working out my chicken scratch method for a few weeks now…

How do you deal when you feel like your body is rebelling? Are you good at minding the “little things” like boring stability exercises? Or do you, like me, have this unfortunate “urge” to be on the run constantly? Are you good at staying hydrated daily?

blessed and beautiful running.

jesssig

#MotivateMe Monday Stay The Path

Happy Monday! I know you must be thinking happyMonday? Really?! Who likes Mondays?!

YES! I am saying happy Monday because each Monday means a fresh new start of opportunists. Monday doesn’t have to be the drudgery of the week. Perspective my friends! Now ask me next week before I’ve had three cups of coffee and I might give you another perspective…

This week I am going back to linking up with Janice over at Fitness Cheerleader for #MotivateMe Mondays co-hosted by Rachel at Running Rachel. As I’ve mentioned in the past it’s a great way to stay on the fitness path. Set goals, link-up, and motivate each other! Stop by their blogs if you get a chance to check out what it’s all about.

#MotivateMe Mondays brought to you by Fitness Cheerleader and Running Rachel

#MotivateMe Mondays brought to you by Fitness Cheerleader and Running Rachel

So onward to some motivational, inspirational stuff. As being a part of the FitFluential family I receive emails with tons of motivating articles, recipes, workouts, and such. And I uaually just skimp through the articles, but when I read this one I knew I had to share with my readers: Stay the path.

My take away from the article:

No matter how challenging your path becomes stay the path. Remain focused. March on with relentless determination. Often our greatest successes come out of our greatest struggles.

It may take time to see noticeable results but the time will pass anyway so stick with it! This is something I am preaching to myself daily. As I continue to work daily on my personal training career there have been moments where I begin to doubt myself. Then I remember, it’s only been two months! Give yourself some time woman! I’m one of those who wants everything done right now!! It takes roughly four months to train well for a marathon. It takes nine months to prepare a baby for birth. I’ve heard it takes roughly five years to see a new small business really prosper. So why in the world would I expect to see instant results? Life in itself is not instant. It’s a journey. And that’s one thing the marathon has taught me.

Speaking of marathons….

So how’s my mileage? Still super low and creeping back up very slowly. I’m not a running animal who can knock out 50+ miles a week without injury. My body needs time.  I’ve had some great runs here and there including a few fast 10 milers which is a total confidence boost. Since in previous #MotivateMe and #MarathonMonday posts worked so well to keep myself accountable I’m going back to that on Mondays. I hope that’s cool with my readers! I have been diligent with my new Believe journal. It’s kind of hard not to be diligent with it because it’s like my own personal motivation wrapped up in shiny red leather. I don’t miss DailyMile too much since going back to paper and pen…

Mileage goals for this week:

Monday: Rest

Tuesday: XT/upper body workout routine

Wednesday: 10 miles + yoga

Thursday: 8 miles

Friday: 4 miles/core work

Saturday: 10 miles

Sunday: 5 miles/stretching

Total miles: 37

It doesn’t look like much but between pharmacy full-time, personal training, family, home…trust me. It’s plenty for me! That’s one other point I would like to make: continue to be the BEST version of you! Do what you can, when you can. STOP comparing to others’ training when they may have different circumstances than you. YOU ARE ENOUGH! AND YOU ARE BEAUTIFULLY STRONG.

What’s on your plate this week? Do you keep any goals over the summer or kind of just wing it? Running lately? What are some of your personal goals in life? Do you feel like just quitting sometimes and if so, how do you remain focused?
blessed and beautiful running.

jesssig