Healthy Morning Habits to Start Now

Does anyone else LOVE mornings? I especially love them on a Sunday or Monday when I have the whole day to myself. Easing into the morning can set the tone for a happier day. Whether you are a late riser or an early riser, I hope you can find a few takeaways from today's post to help create some more healthy habits. Of course, you don't have to do these just in the morning. They are all great no matter what time of day they occur! However, some of them are especially effective the morning to get the day started when your body is freshly awake. Let me know in the comments if there are any morning habits you like to do!

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1. Hold the phone. One thing that is important in the morning is allowing yourself to wake up on your own terms, without being inundated with social media first thing. I know how tempting it can be to check your phone right away. Trust me, been there all too often! However, I wait until I've been up for an hour (give or take) before I finally check social media. It can be so overwhelming for me in the morning to be bombarded with what everyone else is doing, so keeping my phone aside while I am going about my morning business helps me feel more engaged in what I am feeling and doing to get my day started

2. Lemon water, lemon water, lemon water. I LOVE lemon water so much. Lemon water in the morning (especially with warm water) is a gentle way to "detox" your body and flush out any toxins in your system. It kickstarts the digestive system, rehydrates the body, and can help energize you for the day ahead. BUT - that doesn't mean ditch the coffee. Drink your lemon water first, girl! Hydrate before you caffeinate is my rule of thumb.

3. Get moving - or not. Some people love to exercise in the morning. I am one of those people who enjoy working out in the morning to get my sweat-sesh out of the way, though at the same time I also enjoy working out in the evening to sweat out the day's stress. That being said, exercising in the morning can help wake you up and aid in better dietary choices throughout the day. On the other hand, some people love starting their morning on a more quiet note: meditation. Meditation doesn't have to be sitting on your yoga mat for an hour saying "Omm" one hundred times. I ain't got time (or the patience) for that. However, even meditating for five minutes can be beneficial at calming your nervous system, clearing your mind, and setting positive intentions for your day. Find what works for you and go with it!

4. Journal or read. I am a book lover at heart (maybe that's why I enjoy blogging so much!) and whether you are reading a biography, a fantasty novel (Harry Potter say heyyyy whaaat), or writing in your journal, the act of reading and writing can not only be therapeutic, but it can also help reinvigorate your mind. Waking up with an interesting article is a nice way to pass time as you're having your morning lemon water, too!

5. Eat breakfast. If you aren't a big fan of breakfast foods, eat something. If you think about it, you wouldn't drive your car without putting gas in it, right? So why would you start your day without fueling your body? My go-to breakfast is oatmeal, though I have been switching it up lately with eggs and berries a few times per week when I want some more protein in the morning. Not interested in cooking in the morning? There are tons of yummy recipes out there for healthy breakfast cookies and muffins, that way you can grab, go, and be on your way. Alternatively, a smoothie is another great way to get some nutrients into the system! Having breakfast ensures that your brain and body have the nutrients required to perform at it's best.

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Now, off to get my coffee! Have a fantastic day everyone : )

My Food and Diet Philosophy

Disclaimer: This is my personal experience with food and diet labeling. If you are struggling with an eating disorder, I strongly recommend consulting a professional as I share my experiences only.

Vegan, vegetarian, paleo, pescatarian, gluten free, dairy free, soy free, sugar free, low fat, high fat, raw til 4, raw vegan, clean eating, macro counting, WHATEVER!

I am done.

I am done with labels when it comes to food and diet. I fell into this trap years ago, and it has taken me just as much time to get to a place now where I am label free when it comes to my diet. I have been from one extreme to the next, and now I am finally at peace.

Let me rewind for a little bit. My food labeling began when I was in high school. I was visiting a naturopathic doctor to get to the bottom of my battle with eczema. It was getting to the point where I was so self conscious of letting anyone see my skin, and it was taking a huge toll on my self esteem. During this period (which was about three/four months, give or take) I was put on an elimination diet where my daily food choices basically consisted of green vegetables, some beans, berries (with the exception of strawberries), kamut grains, quinoa, and goat dairy products. My hormones were all over the place, my period was way shorter than normal, and my energy felt low due to my low caloric intake. Since my food choices were so limited, I eventually cut out animal products of all sorts as I found that (at the time) it was working for my skin. It wasn't until I started incorporating foods back into my diet that I realized that the elimination approach was not working for my body. I lost a ton of weight at this point, and was starting my running journey at this time, too, which further exacerbated the weight loss. 

Rewinding even further, in my earlier years in high school. I was 40 pounds heavier and had no idea about a healthy lifestyle. You can read more about my journey in this post about body image. Two complete ends of the spectrum, and here I am somewhere in between.

I was vegetarian for about 5 years, and it wasn't until this last year that I started incorporating animal protein back into my diet. For those five years, I always identified myself as a vegetarian. I did my research on how to get my protein and vital nutrients, though after my bikini competition in June of 2015, I made the decision to incorporate meat back into my routine. The thought of roasted vegetables and quinoa didn't fuel my appetite anymore, and I wanted to broaden my horizons when it came to eating out in restaurants and at peoples' homes. On that note, one of the things I truly struggled with when I made the decision to eat meat is that I felt like people would judge me so much for making the switch back. I had spent so much time looking into the benefits of a plant based diet and educating people around me on the importance of fresh foods, but eating meat? Unheard of. That can't be possible! Once I overcame this hurdle, I began to enjoy myself more and feel more freedom when it came to my choices.

It wasn't until I released this thought that, "Oh, everyone is judging me for eating chicken now," that I truly dropped the labels. I wasn't vegetarian, I wasn't pescatarian, I was just me, eating what I wanted. Food labeling is something that has become increasingly popular in the last few years. Food companies are making big money off of marketing these labels, there's blogs dedicated to veganism (and every other way of eating under the sun), and online communities built on these labels. Don't get me wrong. I think it is great to know your body and what it likes, but if you are forcing yourself to be a raw vegan even though you know your body needs a change, then that is when it can become dangerous. For the sake of your own health, eat without labels and enjoy your life.

So, what is my food philosophy? I eat when I am hungry, and if I want dessert, I'll have dessert. If I want a glass of wine and a chunk of chocolate after dinner, I will, but I don't go overboard. Food is meant to be fuel, and it took a while for me to grasp that. Some days I want oatmeal for breakfast, and some days I want salad for lunch. On other days, maybe I'll want eggs for breakfast and chicken for lunch. I try to keep my food choices as healthy and whole as possible - meaning, I don't gorge on processed foods, but if I slip up during one meal, I try my best to make my next meal a healthier option. Life is all about balance, and although that word is seriously overused in the blogging world, I have to say, it's true in this case. It is so FREEING to eat without labels now and actually enjoy food without worry. Life is too short to restrict yourself in a box, so if you are feeling stuck I highly recommend either reaching out for help (if it is serious enough to do so) or at least expand your horizons if you feel you are able to.

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Thank you guys for reading today's post! Food is such an interesting topic as everyone has their own relationship with it. Let me know what your food philosophy is in the comments below : ) Would love to hear your thoughts!

Calories: Is it Better to Eat Them or Drink Them?

We have all been there, in the line up at Starbucks wondering just how many calories are in that grande pumpkin spice latte. If you are really savvy, you're looking up the nutritional facts before you order, frantically trying to make the best possible order when it comes to your health.

For me, my philosophy with eating calories vs drinking them is simple. Food trumps drinks, all the time. However, there are a few times when I bend the rules. Before I chat about that, I want to address why I personally prefer to eat my calories as opposed to drinking them.

There's a few reasons why I would rather load my plate up with calories as opposed to fill my cup. Here's the big ones for me:

1. Food = volume. You can get a TON of volume in a salad loaded with veggies, protein, and any other toppings you want to put on top. This goes for dishes like stir fry and zucchini noodles, too. Eating real food allows you to get full by eating a lot, as vegetables are chock-full of fibre that will help you feel full.

2. My personal preferences for drink choices are quite limited. Yep, I am pretty boring when it comes to my beverages. Coffee, tea, water, and the occasional glass of red wine. Alcohol can be a huge calorie bomb, so it is something I do in moderation.

3. Beverages can often contain tons of sugar, fat, and ingredients I can't pronounce. This is a huge thing for me as it helps me make more informed decisions.

Note: when I mean beverages, I mean things like pop/soda, iced tea (for all of my Canadian readers, you know how sweet iced tea can be!), alcohol on a regular basis, juice from the grocery store, etc.

Plus, when it comes to health and fitness (and weight loss) 80% of your progress is in the kitchen, whereas the other 20% comes from actually working out. Crazy, right? You can't out train a bad diet, and by having a venti frappucino with whipped cream after every work out, progress can be derailed quickly.

On the other hand, let me tell you about the instances where I will bend my food over drinks rule.

1. If I opt for a smoothie as opposed to a big meal. For me, a smoothie is a meal, or at least a snack to tied me over until my lunch or dinner time. When I make a smoothie, I plug it FULL of goodness such as spinach, some hemp seeds for healthy fats (or a touch of natural peanut butter, almond butter, or coconut oil for healthy fat), almond milk, a fruit of some sort, and sometimes protein powder as well. This allows me to get the nutrients I would normally get if I were eating a big meal, but in a smaller, shaker-sized portion.

2. Eating soup as a meal - such as butternut squash soup in the fall, when the weather just screams soup season! I try to avoid canned soups as much as possible, and will choose organic soups over those filled with fat and sodium. An even better option? Making soup at home!

3. Coffee. Now, when I say coffee, I'm talking about the coffee you brew at home and add your own milk and sweetener to it. While a Starbucks coffee is nice every once and a while, since my tummy does not get along with dairy, it is much easier (and cheaper) when I DIY from home. Add some almond milk in there and you are golden!

When making coffee at home, you can also jazz it up a little bit. Froth up some almond milk, sprinkle some cinnamon or nutmeg in there, experiment with making your own flavours at home using natural ingredients. The kitchen can be a magical place if you let yourself explore!

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When it comes down to it, everyone is different in how they prefer to structure their meals. Who doesn't love good old fashioned food, though? Food is FUN, and it is a great reason to bring people together to share a healthy, nutritious meal. Do you prefer to eat or drink your calories?

SERIOUSLY Easy Mexican Black Bean Salad

A picture of me grocery shopping this morning after cleaning out the fridge. Hello, produce aisle! ; )

Good morning, friends!

I am back from Kelowna, which means I am back to our regularly scheduled blog posts. I had so many blog ideas pop into my head while I was away, so stay tuned for some fresh content coming your way!

My Kelowna recap will be up on Friday (in lieu of a 5 Things Friday post), so for now I wanted to share a delicious Mexican-inspired salad I made this morning. It is super easy, doesn't require any fancy ingredients, and is packed with fresh veggies.

Easy Mexican Black Bean Salad

1 cup cooked wild rice

1 can black beans (rinsed)

1 can corn kernels (I purchased low sodium, otherwise rinse to reduce extra salt)

1/2 cup diced red onion

1 cup chopped cherry tomatoes

Buttloads of cilantro (or however much you like. I am a cilantro fiend)

Pink Himalayan sea salt & pepper (more pepper than salt, though I don't measure this)

1 tsp turmeric

A shake of garlic powder (depending how garlicky you like it!)

Juice of half a lemon

Mix it all up and VOILA! Easy peasy, lemon squeezey. 

And of course an obligatory Nala picture from our walk on the trail today. She is so stinking cute!

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See ya on Friday with my Kelowna recap!

Should I Take Supplements? What I Use and WHY!

Hey everyone!

I wanted to touch on a subject that I have been asked about a few times by friends and family, especially when I was in competition mode last year. Crazy to think how fast that year went by, and now I am post-show finding a healthy balance. What am I talking about today? Supplements!

Do you need supplements? Short answer: No

Do I take supplements? Yes, I do, but not the typical fitness or bodybuilding supplements. I don't take fat burners, I don't take pre workout (despite having a container in my cupboard from last year), and I don't take anything to enhance my performance in the gym.

Okay, so what do I take then?

I wanted to show you the everyday things I take, as well as the "sometimes" and the "not so often."

Categories help organize everything, ja feel? ; ) Let's jump into it.

My Everyday:

Zinc: I have been using zinc for the last two months or so from the advice of a local nutritionist. In case you don't already know, I get eczema on my skin in the creases of my elbows and behind my knees. Since I started supplementing my diet with zinc, I have noticed a difference in my eczema and the overall texture of my skin.

Why is zinc beneficial? Zinc helps hormone production, can be anti-inflammatory, aid in digestion, acts as an antioxidant and can help with fighting free-radical damage (to name a few). I chose this zinc from MegaFood because it also contains some extra vegetable-based vitamins, is dairy free, and also contains silica.

Probiotic: Probiotics are live organisms that can help promote a well-functioning digestive system. They are good bacteria that can help rebuild the digestive system, or at least calm digestive issues cause by anti-biotics, medications, and poor diet. Probiotics can help with eczema (the number one reason why I take them!), and help heal leaky-gut syndrome as well as benefit oral health, too. I picked up my probiotic supplement from Thrifty's grocery store, though you can purchase probiotics from any health food retailer.

My Sometimes:

Hair & Nails: When I take this consistently, I notice a huge difference in my nail growth and how shiny my hair is. This can be attributed to the biotin and bamboo in this supplement, as both biotin and bamboo can aid in better skin health and strengthen the hair. I actually took some of this over the weekend when I was taking these photos, so maybe they will land back in my rotation.

Multi-Vitamin: I am on the fence about this one, mainly because I don't 100% trust the giant, bright purple bills inside this One A Day vitamin. Gimme a veggie capsule where I can see the actual stuff inside, you know? I started taking these in mid-February I want to say after a nasty cold, thinking that having a multi-vitamin would help my immune system. I can't confidently say that it has, but on the other hand I can't say that it hasn't. While I do think supplementing your diet with a multi-vitamin is a good idea, I would look towards the health food store rather than a commercially made supplement. A little voice in my head says that there are some unnecessary fillers in these ones.

My Not So Often:

Whey Isolate: Whey isolate is an excellent source of clean protein, and I like the Kaizen brand because it is low in sugar and carbs. There are hardly any additives, and it mixes well as a protein shake and in oatmeal. Although I am not using it consistently now, when I was in competition prep last year I probably had a shake a day, especially after my work out. Protein helps rebuild your muscles, and so this was much needed after my long workout sessions, when I didn't prepare a meal ahead of time, or when I was on the go and needed to get a meal in. Personally, I am not taking protein powder right now because my workout regime has drastically changed since last year, but it is nice to have on hand in case I want to add it to a bowl of oats after a morning long run.

BCAA's: Branch chain amino acids, which are the building blocks of protein. This is different than a protein powder because it contains amino acids only and can help rebuild the muscles after a work out. It is not a whey product, unlike the Kaizen protein. I have maybe had this a handful of times within the last six months. You mix this with water, and it is especially refreshing with ice!

Nuun hydration: This is another drink supplement to help hydrate your body after a tough work out. I drink this after long runs with lots of ice, as it is super refreshing and is not overly sweet. While this is not one of those drink mixes that is supposed to pump you up or give you a caffeine buzz, this does help prevent dehydration thanks to the electrolytes in each little drink tab. I would recommend this to any runner, hot yogi, or every day person who feels extra parched and thirsty after their work outs! This could probably inch up into the sometimes category, too!

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So, that is that! Those are the supplements I take every day, sometimes, and not so often. 

What kind of supplements do you take & why?

Until next time!

The Half That Didn't Happen + Moving Forward

Saturday night I was excited to run the Mountain Equipment Co-op Half Marathon on Sunday, September 8th. I had all my gear ready ahead of time, everything planned out to a T and woke up bright and early to get fueled up for the race.

Sometimes, things don't go as planned. Let me begin, shall I?

I mean, it's not like something life altering and earth shattering happened Sunday morning. No, things were going well, actually! I drove to my destination with plenty of time to spare, but it seemed as if the universe and other drivers on the road had other things planned. I watched as the minutes ticked by, and I was puttin' along at 25 freakin' kilometers per hour behind a giant camper van. Then, once he turned off, a tow truck with a big truck pulled out in front of me and sped up to maybe 30km/hr. DO YOU KNOW WHAT KIND OF A WRENCH THAT THREW INTO MY PLAN!? I don't know if you have been to Sooke, B.C. at all, but it's not the most exciting place ever. Long roads, lots of curves and bends in the roads, slopes and hills going down (ergo lots of slow people braking constantly because LORD KNOWS WE'VE NEVER SEEN A HILL), and one pissed off Holly. Excuse my language.

Anyway, I was 15km away from the race and it had already started. I pulled over on the road and started crying. Maybe if I had left a little bit earlier I could've avoided the slugs on the road, but it was too late to change that. Oh, and on another note, the GPS on Apple iPhones sucks huge big stupid things (trying to keep things kinda PG on here by not being too descriptive, BUT Y'KNOW). As soon as you think you are on the right track, "U-turn in 700 hundred meters." Lead me in circles. You'd think I would've remembered from doing the race in June, but clearly I was a little more awake then than yesterday. Although starting late wouldn't have been the worst thing ever, there were only a couple problems.

1. Once I was at the race area, I would have to take a shuttle bus to the start line that is about a ten minute ride, making me even more late.

2. I would be starting even later than the 5K participants, which means not being able to follow the half marathon group & thus going on the right course.

3. I still had to drive 15km TO the race area to even catch the dang shuttle bus, so I'd be way, way late.

So, I sat there and had a little pity party. I texted Brandon and my mom about how frustrated I was and how I really wanted to do this race, etc. etc. They both felt my pain and tried to console me, but the thing about ME being sad is that I just want to cry and feel sorry for myself and then get mad about the situation and then miraculously feel better once I think about what B & my mom said.

Needless to say, I turned around and drove home. I know I wouldn't have been the LAST person, but by this time I was feeling down. I didn't even feel like doing the race anymore and all I wanted was to go home and have a Brandon-hug and cuddle with Oreo and then go for my own run.

First, Starbucks. I stopped for a pick-me-up in the form of a Pumpkin Spice Latte. Oh, yes. That is the mark of fall returning. Once I got home, I noticed that B had tidied up and that just made me even happier. It's the little things. And then it was time for kitty snuggles.

Maybe it was a blessing in disguise that the run didn't happen. Why do I say that? Well, August wasn't a stellar half marathon training month. It was pretty sad in my eyes, but what can ya do? The past is the past (even if only a month ago). Plus I had just started some training a couple weeks prior to the half marathon yesterday, so I knew I wasn't in tip-top shape for the event.

What I'm seeing as PROS to this little hiccup:

1. The race was only $14 to register.

2. No shirts, race swag, or a medal at the end. As much as I run for the race, it's fun to feel appreciated and rewarded with some extra goodies. I love me a smaller race, but it is more fun to PR at an event where you get a shiny medal at the end. I don't know, just my opinion.

3. Use this as a lesson to work harder for the next half, Goodlife Fitness Victoria Half Marathon, on October 13th. THAT you get a medal for ;)

So, that was Sunday's fun day, plus a family BBQ around lunch time, a 10.25 mile run on my own time,  and an evening walk with B (pictured above). It was fun spending time with family and my favourite dude to get my mind off the race and onto more important things.

And now MONDAY fun day

Coffee, banana & blueberry oats with a scoop of PB. Simple and delicious.

More kitty cuddles

And more before B had to go to work

I went for a run this afternoon and tried out a new-to-me PowerBar gel:

Oh my GOSH. This was amazing. I am a coffee lover, and I will have to purchase more of these to add to my fuel rotation. I ran 8.11 miles and took this around mile 4.5, not all at once, but a little bit at a time followed by some water to help absorption. Seriously, I might have some dreams about this it was so good.

Other than that, the rest of the day has been spent washing dishes, doing laundry, puttering around the house & watching Community on the couch under a big warm blanket. I wish days off never had to end!

Hope you all had a good weekend! Catch ya tomorrow.

Extreme Carb Loading & Half Marathon Check-List

Friday:

After work Sarah and I headed off to Victoria to pick up my race stuff for tomorrow. While we were there we browsed around in some stores, and when hunger hit, we found ourselves at The Spaghetti Factory. The best thing about this place is you get a full meal for fairly cheap! It's like EXTREME CARB LOADING. Carb loading on steroids. I'm talkin' bread with garlic and regular butter (two loaves for our table... Um, I'm carb loading?), salad or soup, a meal, and then ice cream after. I went for the seafood linguine which had mushrooms, spinach, prawns and scallops in a marinara sauce (tomato girl all the way), and then skipped ice cream because I seriously felt like my yoga pants wouldn't stretch anymore.

You know you ate a lot when...

Anyway, after dinner it was time to goooo on home. You know when you are super full and getting tired and things just start getting weird? While I was taking a picture of "my baby" some random chick on the street thought it would be funny to photo bomb the Black Stallion.

(Yes, that is my sister)

I am so fortunate to be related to such a beauty.

Once I got home it was time for some kitty snuggles and bed. Oreo may or may not have been trying to escape from my death clutch in this moment, but that's besides the point.

Half marathon check list:

Race bib pinned onto shirt: Check!

Fuel gels picked out: Check!

Garmin charging: Check!

Running playlist made: Half way there - iTunes is being a butthole right now, but it's on the way

Hair tie set out: Check!

Vaseline: Check!

Rest of race day outfit picked out: Check!

Ingredients for pre-race breakfast: Check!

Legs shaved: CHECK! You guys probably think I'm kidding (not about the fact that I showered... I am a clean person, thank you) but there's nothing worse than being a salty sweater and then feeling stubble on your legs as you crawl your sweaty ass into your Jeep gasping for water and a donut. I mean, not a donut, but some form of refueling. Wow that was a rant and a half. On another note, I hope that cutting your knee while shaving means good luck! Hurts like a mutha though.

The packet pick up for this race was small. Small as in, you go to the MEC store in Victoria and a friendly employee sits at a table with all the bibs and goodies, and you're on your way. There's no extravagant expo or anything, which is totally fine. It leaves more room for going to David's Tea and picking up their Pumpkin Chai and Buttered Rum tea. I mean, what? I'm carb loading.

I wonder when that excuse will get old (now? What about now? Shush, I'm carb loading).

Okay, moving on.

Tonight's dinner was some whole wheat bow-tie pasta with spinach and marinara sauce. Then I had some vanilla yogurt with chocolate mint chips and sunflower seeds. I'm not totally sure if that "dessert" was a good idea or not, but we shall see. Tomorrow will tell the tale!

My thoughts on tomorrow: Get through it. I know I'm not in top half marathoning shape right now considering my training record last month was quite bleak, but whatever happens will happen. Mentally I'm feeling good and pumped up. The nerves are kinda setting in and will definitely be there tomorrow (anyone else get super nervous before a race?), but that's all normal. 

Run, walk, crawl if you must, just don't give up!

Hope you all are having a great weekend!

ANYONE RACING!?

My "Official" YouTube Debut!

Hey friends!

So, I made the jump to upload a real life video to YouTube! I say "real life" because although my channel has a few videos on there, they are just for fun and really have no purpose. This one, however, is a video about what's in my gym bag (how typical of me), and I even took the time to add some music here and there on a video editing program I have on the computer. I have hummed and hawed about the idea of uploading videos on YouTube, but I figure there is no harm in trying! So, watch my awkwardness above (imagine how weird it is to talk to a screen - gotta get that down pat!) and PLEASE let me know if you have any videos you'd like to see in the future!

I had the laziest morning EVER. And I hate that feeling. I kept looking outside keeping tabs on the rain, then would go back to my laptop and peruse the internet some more. On the flip side, I did get lots of laundry and clean up done around the house, but that doesn't count as anything FUN! So, after running a few errands, I went to visit my fam jam only to find they weren't home. Well, good thing I have my running stuff with me at all times. I'm not even kidding. So, I took this opportunity to turn on The Food Network and watch Diners, Drive-Ins & Dives, and run a couple of miles on the treadmill. Oh how I missed that treadmill -- again, not kidding. I completed three miles. Hey, three is better than none! I thought about going for another run this evening since I am bored to death, but it is pouring rain and my brain is like, maybe you should foam roll and ice again instead. I have been feeling a bit of a pinch in my right knee, so it would obviously be smarter to stay inside and nurse that rather than run hard and risk injury, so. That is what I shall do.

And? No junk food today! Woohoo. Look at me go. I really want to get back to where I was a couple months ago with my clean eating and dedicated work out habits. This means lifting heavy things up and putting them down (strength training) and cross training too. Ugh, cross training. If I could just run forever without a day off and not get injured, the world would be a lovely place. Until that happens, I will stick to that tried and true routine and see even bigger gains!

Goals for the next week (so I can start July off on the right foot, prepping a week in advance):

- Eat clean

- Run smart (aka, don't do two-a-day runs if my body says no)
- Foam roll

- Ice thy limbs

- No junk food

And there we have it! Seems like a doable check list. We shall put that to the test when I'm faced with temptations!

Hope you had a great weekend :)

Link Love:

Summer Running Tips via Fitsugar
Show Your IT Band Some LOVE via Fitsugar
Beginner's Half Marathon Plan via Fitsugar
Post-Run Stretches via Fitsugar
6 Foods Runners Should Eat via Fitsugar

Twilight Shuffle 5K Recap + Recovering Right & A Vow

Tuesday night was the Twilight Shuffle 5K in Chemainus. It is an annual event that takes place in the evening, and in the warmer weather months, it sure beats running in the late morning heat! Since the race isn't as large as some others, we didn't have to wait in a huge crowd at the start line, and we didn't have to make fancy arrangements to pick up our race packets. My mom simply picked up our shirts and numbers at the local Legion, who sponsors the event alongside Victoria's specialty store Island Runner, and we were all set!

And then this happened. The rain hit, and the rain hit HARD! The race was postponed 15 minutes, but rather than zipping home for a jacket or calling it quits, we just waited. I was Miss Positive-Polly during the moments leading up to the race. I knew if I started to think negative things about the rain that I ran the risk of psyching myself out and having a crappy race. SO! I kept light about the situation and made the best of it!

I ran alongside my mom that evening. It was her second 5K, and you bet I made it my mission to bring her across the finish line with a shiny new PR.

AND WE DID IT!

It made me super happy to see how proud she was. Bonus: My sister also PR'd at the race!

Both my sister and I won second in our age groups. So, we came home with a little prize - a pair of Zoot running socks - and I am eager to try them out! Love touches like that.

Overall, the Twilight Shuffle is a well organized race THAT YOU SHOULD RUN NEXT YEAR. Seriously. Nice course, fast and flat (aside from one slope around the 2K-ish mark), and happy runners and volunteers. Thank you to everyone that helped put this event together! We appreciate you!

Marley says hi! I visited my parents' house last night and got to hang out with my dad and this mister in the evening while my sister and mom went to the graduation ceremony at the high school. Yesterday my sister and I went to the gym, and I may or may not have gone to Starbucks twice. Yeah, that happened. So delicious!

One thing I need to work on however is eating better. I have noticed within the past few days that I have had too much junk food, namely candy (guilty: had some today too). I'm not a huge fan of eating chocolate bars, pastries, things like that, but give me some jelly beans and I will have those gone in point five seconds. No joke! You know the saying, "Out of sight, out of mind"? Well, I try to abide by that rule 99.9% of the time in the sense that I don't purchase snacky type foods or junk foods to keep at home. When I am out and about is another story, or those "I NEED SOMETHING SWEET MOMENTS!" and off to the store I go for some candy. Must stop! Unnecessary and this behavior won't help me get to any sort of goals, so this is my no junk food vow. I will hold myself to it!

I mulled over the idea of going for a run all day before I finally laced up my Brooks and went out there. I am still on track for my mileage goals for the month, so I thought about taking a rest day, but I get so BORED of resting and why rest when you can run!? Okay, rest if you're injured (and plenty of other reasons for rest: eg your sanity sometimes). Anyway. Since I keep track of my mileage on Daily Mile, I honestly love seeing my training stats go up, my miles going up, my pace decreasing, etc. So that was the drive of today's run. Nothing but progress, and it doesn't hurt to get out there and enjoy some sunshine!

I completed 5.2 miles at an 8:34/mile pace. This run brought me along the water, down some side streets, up and down some stairs, and up some hills. It was a gorgeous day, so I stopped and took a few pictures (selfies included)! With all the stairs and hills, I figured it was only best to FOAM ROLL when I got home. My mom even texted me and suggest I do it, so, mama said and Holly did. Painful but wonderful!

I even did this. I am doing this right now:

Amazing. I put together a big salad for dinner with two over easy eggs for some protein, and I threw a bunch of random veggies on top like celery, carrots, yellow pepper and a sprinkle of goat cheese. Yummmm. Foam rolling + icing + refueling = a good strategy for recovering properly. I made sure to drink lots of water before and after my run to keep my hydration up. One thing about running in the summer sun is you gotta stay hydrated - I strongly advise it! The last thing you want is to feel light headed or drained right away. For longer summer runs, pop a tab of Nuun into your water for some electrolytes to aid in the recovery/hydration process.

Anyone racing this weekend!?

Good luck to all the Scotiabank Half Marathon runners tomorrow! Kill that giant hill (and enjoy all the downhills!)

Mountain Equipment Co-Op Half Marathon: REVIEW!

Last night I pinned my race number onto my shirt (BMO Vancouver Half Marathon tech shirt made by Saucony), put my watch on the charger, and picked out the gels I wanted for race day. I have a single gel left, so I will need to stock up again before another race pops up! Or rather, before I sign myself up for another one.

I practiced the art of "carb loading" all weekend long. Not necessarily with junky stuff, but the froyo and ice cream was a bad idea. The pasta above was a delicious idea, however.

And my usual pre-race breakfast! Whole wheat toast with natural peanut butter and banana. I ended up leaving a good chunk of it on my plate (still ate the bananas. What do you think I am, CRAZY!?) because I was feeling full. Either that or my nerves were getting to me. Regardless, this combination does the trick every time!

Side note: There were no porta-potties at the race, so I went in this outhouse style toilet thing in the parking lot before the shuttle bus came and drove us to the start. I have never been in a shuttle at a race before, so that was pretty cool!

Below: Top picture is me in the shuttle, crappin' my pants because it's almost time to run. I am only kidding. Please don't take me (too) seriously.

One thing I need to get a handle on is going out too fast. I hovered around 8:45-9:00 miles, and at one point around mile 4 I chatted with a guy from the Penninsula Runner's (a local running group) about half marathons, pacing, etc. He drifted ahead of me, and at one point I looked down at my watch to see a 6:48 mile. In theory this was effing amazing. I don't remember the last time I ran that fast, but in all honesty it wasn't a good thing to see when you have NINE MILES TO GO. Smart, Holly, so smart. Anyway, that's when the wheels kinda fell off for me, but I stuck to 8:45-8:55 miles up until mile 11. Then my legs were getting tired from my dumb pacing earlier on, so I fell behind.

BUT. Here is the big BUT.

The best thing about racing is that you can push your body. I pushed my body enough to go sub 7 miles, and I never do that during practice runs. During group runs, maybe, but how often do I do those? Yeah, never. The last group practice run was last year when I lived in Vancouver. Anyway, you can push yourself and see what you are capable of and where you could be. When I looked down at my watch despite having an OH SHIT moment in my head, in reality it's almost like. OH YEAH! because I know that I can get there. This race was also fantastic in the sense that I felt good the whole time. Soreness here and there, but that's only expected when you are running thirteen point one flippin' miles!

I took gels at mile 6 and again at around mile 9, and I stopped at three water stations out of what felt like one thousand. It's definitely nice when there are lots of aid stations! I will continue to practice this fueling strategy and maybe even throw in a third gel earlier on in the race. This way I will have a constant source of fuel and my glucose levels won't drop too much. Additionally, I'd also like to make use of my fuel belt so I don't have to stop at any water stations along the course. I saw several people with their fuel belts, so perhaps I will give mine another go! So convenient.

Pros:
- Smaller, local race
- Inexpensive entry fee ($15 for the 5k, 10k & half)
- GORGEOUS course along the Galloping Goose Trail, starting at Sooke Pot Holes Provincial Park
- Super friendly volunteers & employees of MEC along the way
- Free post-race massages from the students at West Coast College of Massage Therapy. Although I did not get one (there was over an hour wait time), I love this idea! Mainly because I'm cheap. I mean, frugal.
- Shuttle bus from parking lots to the start line

Cons:

- No medals. Hey, I'm a hardware chick. I like having something to show off. I understand that with smaller, lower cost races medals aren't a huge priority, and that's totally okay. Everyone loves some bling though, yo!
- No chip timing. HOWEVER they announced at the race that this will be changed in the upcoming events due to the larger turnout for half marathon participants. YAY!

I am 99% always a happy camper during a race, though. I don't like to pick out things I dislike - nothing major ever stands out to me! - and I am always happy to just be out there running!

Overall:

I would definitely run this race again. I loved the scenery, the friendliness of everyone, and the overall vibe of the day. It wasn't a huge competitive event, there weren't tens of thousands of people, and it was very no fuss, no strict rules, etc. Participating in this race taught me more about what kind of runner I am (and can be!), and I was so happy to be out there on a beautiful course. Perfectly mind-clearing and FUN at the same time. Plus it sure beats some of those triple digit races out there (I'm talking the over $100 races if you aren't quick enough to catch the early bird pricing).

Hope you all had a fantastic weekend!

Victoria Goddess Run: Half Marathon Review + Extras

5:15AM: Alarm wakes me up

I literally jolted up from my sleep and started to get ready. It's funny how I can sleep through regular training runs, but when it's race day, I am up at the buttcrack of dawn. I suppose that's what happens when you commit! Anyway, the day started with my usual pre-race meal of two whole wheat pieces of toast with natural peanut butter and a medium banana, sliced. I drank some water as well rather than coffee, as I already have a nervous stomach on race day, and I didn't need coffee in my system to get me extra jittery!

Mom, Sarah and I headed out around 6:25AM to drive to Langford (just before Victoria for all of you non-island folk). Although their 5KM race didn't start until 9:45AM, the half marathon start was at 8:00AM. We got there with lots of time to spare and to use the bathroom before the line ups started to get too massive.

We started running up a slight slope, and it was (mostly) up hill from there. While the race had it's share of straight stretches, around the 7.5KM mark there was a HUGE hill that felt like it wouldn't stop until it reached the moon. I made it nearly to the top, though I did stop to walk until the crest of the hill where I could run down it. The joys of running up hill is that you get to run down them. Oh, but wait. If it's an out and back course, that means I STILL have to run up the big ass hill to make it down the other side.

Note to self: Train for hills!

I am definitely good for rolling slopes, we'll call them. I can run, and run, and run for quite a while, but put a giant hill in front of me and my body is like. What the hell is going on!? Anyway, while I didn't make a personal best time or anything (I blame the hills and my lack of training on hills), it was a GORGEOUS day! Seriously. After all the doom and gloom as of late, it was so refreshing to have a HOT sunny day for once! And it was perfect for running :)

As far as fueling during the race, this is kinda what I did (just wingin' it):

Stopped each water station after the 10K ---> Note: Get used to running with my hydration belt. This would have been so much more convenient. I just need to find a way that KEEPS it around my waist! The honky tonk badonky donk shimmies it up.

Took two gels ---> I remember having my vanilla Power Bar gel around mile 8 and thinking to myself, "Wow, this tastes like a white freezie! Better have more!" Yeah, so there's that, and I also took one that was handed out around mile 10, if memory serves correctly. It was chocolate and delicious.

Also a big mental note to myself, because I am mental for doing this (for the second time. I will never learn), keep gels in a pocket or find somewhere else besides your SPORTS BRA to keep them. Now I have some nice little cuts all over my chest from them digging into me (oh, did I mention I shoved my iPhone in my sports bra too?). Me so SMRT!

You can't exactly see the necklace clearly in this picture (thank you, iPhone camera), but rather than getting a medal at the end of the race, we got a necklace! They were handed out to us by firefighters. Hot, sunny day, jewelry, and fireman (don't worry B, you're still my main squeeze)? Hmm, yeah that's okay with me!

I think this picture was taken post-race before I put my necklace on. So, right around the time I was chugging two water bottles and dropped my apple on the concrete but ate it anyway. Aw yeah.

Shout out to my mom & sister who ran their first 5KM race today and KILLED IT! You both did a spectacular job. And Kelly if you are reading this, YOU ARE A ROCKSTAR! She ran her first half marathon today and also made the course her bitch. I mean, excuse my French, but anyway. My aunt did the 10KM run too and had an awesome race, so it was a whole family affair! I am so excited to have been able to participate in this race, and I will definitely be doing it next year.

And I will be prepping myself for hills, just to be on the safe side.

----

After the race, Sarah, my mom and I ventured off to Lululemon. Let's get real for a second here. You can't possibly go to Victoria without at least looking in that wonderful workout wear mecca! Glory, glory, hallelujah. I found myself some goodies, too!

I got two pairs of the Groovy Run Shorts. I like these ones because they are longer than the usual Speed Short they offer. This means my Kim Kardashian butt (as my sister so kindly compared this afternoon) won't be flyin' out. Holla!

I also purchased a zip up sweater to wear as an every day basic.

It is called the Daily Yoga Jacket. It is more of a cream colour in person, and while I had my choice of navy blue and black, I decided I should leave the dark colours behind since Summer is just around the riverbeeeeeeeeendddd (sung in a Pocahontas fashion).

Then after some shopping, we went to The Spaghetti Factory for lunch. I love me some bread and pasta, so I was totally game for this plan. I had the seafood linguine, which was amaaaaaazing! I am going to try to recreate it for dinner in the next little while. It would be a hit!

I hope you all had a FANTASTIC weekend! 

Making Excuses, Something Nuu & Game Plan

Happy Wednesday!

Quick post here since I am planning on going to bed early. Oh, the joys of being 20 going on 200, right?

The past two days have been pretty unexciting in terms of working out and eating well. Since my family is getting over a cold, I felt lazy and run down on Monday, then super icky on Tuesday, and finally well enough to run today. Yeah, yeah, I am making excuses - I know I am - though they are valid, right? Just nod and say yes. Sure, yep. That's right. I decided to get my run on today and do a longer run to sort of make up for days that I have missed. I completed a total of eight miles today in an hour and fifteen minutes. Not too bad, but not my best. That's the treadmill for ya! Oh, and listening to the same music over and over again. I definitely need to switch that up!

Breakfast was a bowl of chocolate peanut butter protein oats with hemp seeds, chia seeds, and banana. Basically, it was my every day oats with chocolate protein powder thrown in the mix. Along with my breakfast, I also tried out a nuu Nuun flavor (see what I did there?). I purchased a strawberry lemonade Nuun a couple weeks ago and finally tested it out this morning. The verdict - YUM!

Since my berry Nuun was getting low, I opted to try a new flavor. They are both good, so give them a shot if you are in the market for something nuu! Hahaha, I'm so punny.

Looking back on the month of February last year, it was a pretty crummy year in terms of running. I let my mileage slip drastically compared to previous months, and I am determined to NOT let that happen again this time around. Besides, since February is my birthday month, I can't have that be my excuse. Oh, it was my birthday. That's why I didn't run. No, birthday runs are indeed the best. Anyway, I am still aiming for triple digit mileage this month (double digit this week), so I will keep you updated on that. Similarly, I need to get back on the foam rolling and icing band wagon. My legs are feeling a bit stiff now even after some stretching, so I think a date with the foam roller before bed is in order.

Have a good night everyone! See ya later :)

An Easy 3, Plus 13.1 Series: Fueling Edition

I woke up this morning debating whether I should run or not. I went over my current mileage in my head several times while laying there in bed, immersed in my warm blankets and not willing to move at all. "Well, I guess I'll get warm once I start running," I thought, and I dragged myself out of bed. WAHH, life is so hard. I ran an easy three miles on the treadmill and threw in some hills by adjusting the incline every so often. My longest run this week was ten miles, and my second longest run will be tomorrow. I was hoping to get in some double runs (or split runs because of the work day sandwiched in between), but I ended up going to a car dealership after work yesterday and then mysteriously happened to change into my pajamas rather than running clothes after work today.

Oh, well. There is always tomorrow!

I am aiming for a 27 mile week. Slowly the mileage is creeping back up!

Fueling for a half marathon is SUPER important. If you don't want to "hit the wall" (run out of glycogen stores), you will need to think carefully about your fueling strategy.

Hint: Most half marathon courses will have some fuel gels at the aid stations, but I generally carry my own that way I don't have to slow down. However, if I see a clear spot in there, I'll grab a gel and add it to my collection!

During a half marathon, I usually take a gel around the 5-6 mile mark. This way I give my body fuel before the second half of the journey begins. You may find it beneficial to also take a gel when you are getting closer to the 13th mile. I have taken one at mile nine and felt like I had enough in the tank to push to the finish. When you start to do your longer training runs (think 6 miles (or 10K) and more), experiment with different fueling options to find what will work best for you on race day.

Hint: Don't try any new fueling strategies on race day. Practice them before hand, that way you won't have tummy troubles or end up bonking too early before the finish line.

Types of Fuel:

- Drinks: Think sports drinks like Gatorade, Powerade, Nuun, etc. If you don't like the taste of it straight, mix it with water to dilute it but still get the carb/electrolyte benefits.

- Gels: Powerbar, Clif, Honey Stinger, etc. Most gels will have potassium and sodium in them to restore those minerals you lose through sweating. They also replenish your carbohydrate stores and helps stabilize blood sugar so you don't feel faint or weak while running.

- Bars & Candies: Power Bars, Sport Beans, Power Bar Energy Shots, Swedish berries... Anything that will help keep your energy up. The Energy Shots from Power Bar are like a chewy, gummy candy with a fuel gel in the middle, giving you an energizing burst. They are also easy to chew when you are on the go and taste delicious!

Hint: You need to take carbs on board every 40-45 minutes that you are on the road. Rule of thumb, of course. If you are going to be running for longer than an hour, it's definitely wise to take in some form of fuel. If you find you run better off one gel and part of a power bar, then that's great! Again, it's all about finding what works for you.

The biggest fueling factor when it comes to running is the amount of glycogen/sugar in the product. Also, look for higher sodium and potassium amounts as well. Additionally, some fuel gels have extra caffeine in them to put some pep in your step! Clif makes a yummy chocolate gel with caffeine in it. It tastes like brownie batter! 

Refueling:

Have a carb/protein drink within 30 minutes, and something smaller like an energy bar within an hour. At races you will find chocolate milk and food like cookies, bagels, and fruit. I generally take chocolate milk, half a bagel and either a banana or an apple if they are offered (or both). This way I get my protein/carbs in with my chocolate milk (it has the ideal ratio of both for muscle recovery), and more carbs/vitamins and minerals with the bagel and fruit. If you can, eat a full meal within two hours. This will also help your muscles recover and keep your metabolism revved.

Hint: Coffee helps with recovery. A recent study shows that caffeine rebuilds glycogen stores 66% more than a carb-only drink. It can also help you run faster, so a cup of java with your breakfast before the race is a good choice!

I hope this was helpful for you! If you have any post requests, leave a comment or drop me an email! I will have a post up about recovering after a run soon :)