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Unlock the Power of Your Fitness Tracker

Feb 11, 2024

In today’s digital age, fitness wearable trackers have become valuable companions in our journey towards optimal health and well-being. Understanding how to leverage your fitness wearable can transform your approach to wellness. In this article, we’ll unlock the power of your fitness tracker, and give you a few practical tips to get the most out of using it!

Visit the Dashboard Once a Month to Look at Your Health Data

I take a look at my basic stats like heart rate, steps, and sleep because it helps me assess if my habits for the past month were successful, or if I need to calibrate a little more. Some months are great but other months you realize you could have done a little better with your steps, number of workouts, or sleep. Visiting your dashboard once a month just helps you stay focused and know where to adjust to keep moving your needle towards healthier. The data that compiles from wearing a tracker is amazing, and can be very useful to reflect on each month.

Sleep Tracking

My Fitbit also tracks sleep, which is a really important stat to know for your health. According to the Harvard Medical School’s Division of Sleep Medicine, “sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.” You can filter it to see at the daily, weekly, monthly, or yearly level. Here’s my sleep for the last week. I can observe in an instant I did not get enough sleep on Sunday, Monday, or Thursday nights! I will try to do better next week!

Stick with a Brand for Years

So many brands of trackers these days! Many have similar features though. In my opinion, it really doesn’t matter which one you go for. Apple watch, Garmin, Fitbit, etc. They all do about the same thing. Just depends on how much you want to spend and what exact metrics you care about having in it.

I recommend once you find one you like though, stick with it! The longer you stick with the same brand of tracker, the more data you get to compile over time in one dashboard. I have been using Fitbit trackers since about 2015 so I have almost a decade of data to reflect on. Here’s a cool stat I found today in my dashboard. In 2018, my resting heart rate average was 55 and in 2023, it was 58.

Both of those heart rates are low and efficient, but it got me curious about aging and heart rate! I found this blurb from the National Institute on Aging, “Aging can cause changes in the heart and blood vessels. For example, as you get older, your heart can’t beat as fast during physical activity or times of stress as it did when you were younger. However, the number of heartbeats per minute (heart rate) at rest does not change significantly with normal aging.”

I am not worried today as 58 is still a great heart rate but at least I know where I am. I wonder what it will be in 2028! If it continues to go up as I age, I will take that info to my doctor and perhaps seek more in depth testing for my heart, cholesterol, or blood vessels!

Tracking Your Workouts

Another favorite feature is the ability to log your workouts then see that data build over time. There are two ways to do that. The first is to start your tracker during a walk or run. It tracks many useful stats this way, including mileage, mile times, maps it, and heart rate throughout.

The second option is to go back and manually add it later. For example, each time you see a strength training or yoga entry below, I added that to the tracker after I was done. I love being able to filter and see my activity once a month! It really helps me stay focused and disciplined. It’s also a great chance to pay myself on the back when I accomplish my minimum 3 workouts per week goal I have for myself!

There are a couple different ways you can see the workouts per month. This first pic is a screenshot from the app on my phone and then the next picture is from the dashboard viewed on my laptop.

Stay Updated

Manufacturers frequently update software, adding new features and improving accuracy. Keep your device updated to take advantage of the latest enhancements and ensure it operates at peak performance.

Conclusion: A Tool for Life

Your fitness wearable tracker is more than just a device; it’s a catalyst for change, a motivator, and a cheerleader (or drill sergeant!) for your health journey. By setting goals, checking in regularly, integrating it into your lifestyle, reflecting on the data, and listening to your body, you can unlock its full potential.

Remember, the path to wellness is a marathon, not a sprint. Let your fitness wearable be a multipurpose tool in your toolbox! In embracing this technology with the right mindset and strategies, you’re not just tracking your progress; you’re taking ownership of your journey to a healthier, more active life.

Affiliate Disclosure

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!

Race Prep for a Half Marathon: A Complete Guide

Dec 10, 2023

Completing a half marathon is a very rewarding experience! It requires a strategic approach to training, nutrition, and mindset. Whether you’re a seasoned runner or a first-time half marathon participant, this guide will help you with race prep for a half marathon.

Why I Love the Half Marathon

A half marathon is a road running event of 13.1 miles (21.1 kilometers). It is long enough to be a great endurance challenge you can be proud of. Yet short enough you won’t be required to spend HOURS of your weekend doing long runs like you would for the full marathon.

For now, a good 10-miler or a half marathon is my sweet spot and the furthest distance I will do a few times a year. I love the feeling of accomplishment though to complete one! I have enjoyed many 10s and half marathons in my 30s and 40s. Some of my favorite races have been the Army 10-Miler in Washington DC, the Spartan Beast Dallas, and the Austin 3M Half Marathon in Texas. I am currently training for the Ascension Seton Austin Half Marathon and have about 9 weeks for race prep as of the day I write this blog. So here’s my process and what I will do to prepare for the next few weeks and on race day!

This is why I personally love the half marathon. As a busy working mom of two busy teenagers, I can’t (and don’t want to) carve out 3 hours of a Saturday to go running. Also you have to recover when you get back! I’ve got too much to do on a weekend to sit on the couch for hours when I get done! Someday I aspire to run a full marathon, but not this year!

Creating a Race Prep Training Plan

Start Early: Begin your training at least 12-16 weeks before the race day. This gives your body ample time to adapt and build endurance.
Incremental Mileage Increase: Each week, increase your running distance gradually. A good rule of thumb is not to increase weekly mileage by more than 10%.
Variety in Training: Incorporate different types of workouts – long runs for endurance, tempo runs to improve your lactate threshold, and interval training for speed.
Cross-Training: Engage in activities like strength training, yoga, or cycling. These provide great cardiovascular benefits while giving your joints and running muscles a break.
Rest and Recovery: Schedule rest days to allow your body to recover. This prevents overtraining and injuries.

Race Prep Nutrition and Hydration Strategies

Balanced Diet: Your diet should be rich in complex carbohydrates, proteins, and healthy fats. Carbohydrates are your main energy source during long runs.
Hydration: Stay hydrated throughout your training. Learn to drink on the run and experiment with electrolytes as well. My favorite pre-race electrolyte is LMNT and I also like Honey Stinger for on the run.
Pre-Race Meal: Plan your pre-race meal. It should be carbohydrate-rich and something your stomach is familiar with. Experiment with this and practice like you’re going to race! My go-to is toast with peanut butter.

Injury Prevention and Management

Proper Gear: Invest in a good pair of running shoes that suit your gait and foot type.
Stretching and Mobility: Incorporate yoga, static stretching, foam rolling, and massages regularly to improve flexibility and mobility.
Strength Training: Incorporate 2-3 days a week of total body lifting to improve and maintain joint stability and muscular endurance and strength.
Listen to Your Body: Pay attention to any signs of discomfort or pain. Early intervention can prevent serious injuries.

Race Prep Mindset

Set Realistic Goals: Set achievable time or completion goals. This keeps you motivated and focused.
Visualize Success: Regularly visualize yourself successfully completing the race. This builds mental resilience.
Develop a Race Day Strategy: Plan your race day in detail – from what you’ll wear to what you’ll eat to your pacing strategy.

Tapering Before the Race

In the final two to three weeks before the race, reduce your mileage. This tapering period is crucial for your body to recover from the training stress and be at its peak on race day.

Race Day Tips

Warm-Up: Engage in a light warm-up to get your muscles ready.
Pacing: Start slow and gradually build up your pace. It’s easy to get caught up in the excitement and start too fast.
Fueling: Utilize fueling stations and stay hydrated throughout the race.
Enjoy the Experience: Remember, completing a half marathon is an achievement in itself. Enjoy the journey!

After the Race

Happy dance! You did it!
Cool Down: Stretch, foam roll, keep moving! This will help blood keep flowing to your muscles, which will help them recover faster and not feel so stiff tomorrow.
Rehydrate and Refuel: Drink plenty of fluids and eat a balanced meal to replenish energy stores and nutrients.
Rest and Recover: Give your body time to recover before you resume training or plan your next race.

Takeaways

Preparing for a half marathon does not have to be complicated! Just take it one day and one week at a time! Listen to your body and be proactive about injury management and recovery! Hope to see you on a start line somewhere soon!

Contact Me for Custom Race Programs!

If you have any questions, please feel free to reach out to me anytime! I offer custom race prep program design and would love to help you enjoy the process of preparing for and conquering your race goals this year!

Introduction

Hey, athletes and especially runners! Have you ever considered adding yoga to your training regimen? While lifting weights and cardio are often the go-tos in athletic training, yoga offers unique benefits that can significantly enhance your performance and reduce the risk of injury. Let’s dive into why athletes need yoga, especially for enhancing performance and preventing injuries!

The Power of Flexibility and Mobility

Yoga is renowned for improving flexibility and mobility, which are crucial for athletes. Greater flexibility leads to a broader range of motion, allowing athletes to perform movements more efficiently and effectively. It’s not just about bending further; it’s about moving better in your sport of choice, whether it’s swinging a tennis racket or sprinting on the track.

Enhanced Recovery for Athletes

One of yoga’s superpowers is its ability to aid in muscle recovery. Yet another reason why athletes need yoga! Post-training yoga sessions can help in relaxing tense muscles and improving blood circulation. This not only speeds up the recovery process but also prepares the body for future training sessions, making it a perfect complement to high-intensity workouts.

Injury Prevention Through Balance and Stability

Yoga is excellent for building core strength, balance, and stability – all of which are vital in reducing the risk of injuries. Many athletic injuries are caused by muscular imbalances and instability. Regular yoga practice helps in evenly strengthening various muscle groups, thereby protecting the body against common sports injuries.

Breath Control for Enhanced Performance

Breath control, or pranayama, is a fundamental aspect of yoga. Learning to control and optimize breathing enhances oxygen flow and improves overall athletic performance. Athletes who practice yoga often find they can better control their breathing during high-stress moments in their sport.

Mental Focus and Stress Reduction

Yoga isn’t just a physical practice; it’s a mental one too. The mindfulness and concentration required in yoga translate directly into enhanced mental focus during games or competitions. Additionally, yoga is a fantastic stress-reliever, helping athletes manage the pressures of competition.

Improved Body Awareness and Alignment

Yoga increases body awareness, helping athletes understand their body’s needs and limits. This heightened awareness can lead to better form and technique in other athletic activities. Proper alignment learned through yoga poses also helps in executing athletic movements more efficiently.

Tips for Starting a Routine

The optimal way to start a routine is in person if possible. Check out what you have available in your local area and remember there are lots of different styles of yoga. Keep trying new ones until you find one you love. If you don’t have many options in person where you are, there are many great instructors online and even for free on YouTube. Yoga with Adrienne is one of my personal favorites, and one that I recommend to people when asked. The next most important thing is to get a good yoga mat. Make sure it’s a thin, non-slip, sticky one, made especially for yoga. Not the cushy ones we use for abs at the gym…. Manduka is my favorite brand btw, shown in the pic below.

Takeaways

Incorporating yoga into your athletic training can bring a new dimension to your performance. It’s not about choosing yoga over your regular training; it’s about complementing it to create a well-rounded, holistic approach to your fitness. So, athletes, are you ready to roll out the yoga mat and see how it can transform your durability and performance?

Disclaimer

Disclaimer: This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!

5 Lessons Learned from 20 Years of Recreational Racing

Nov 1, 2023

In the last two decades, I’ve completed about 40 races, ranging from 5k to half marathons. From street runs to trail races to obstacle courses, each race brought fun and challenges. My mission? To share these lessons learned from running races so you can increase your joy and decrease the challenges! Please enjoy 5 lessons learned from 20 years of recreational racing!

Lesson 1: Adaptability, Your Race Day Mantra

Expect the unexpected. Each race, unpredictable by nature, teaches adaptability. Stay agile and open to change, ready to tackle whatever comes your way. Remember, while distances are fixed, weather and terrain aren’t. Monitor conditions and pack accordingly.

For instance, I’ve tackled the Dallas Spartan Beast, a 21k obstacle race, seven times. In Texas, October weather is a wildcard. One year, rain turned the course to mud, slowing everyone down. Another year, frost brought its own challenges. Be ready for anything and don’t be afraid to pack extra gear.

Lesson 2: Navigation, Know Your Course

Races are generally well-marked, but it’s not foolproof. Research the route beforehand. A screenshot of the map could save you from detours. I learned this the hard way during the Swamp Stomp Half Marathon. Missing a turn cost me extra miles. A simple map check could’ve avoided that.

Lesson 3: Preparation, The Key to Success

Train appropriately for your distance. For a 5k, prepare a month in advance; a 10k, two months; and for a half marathon, at least three months. Adequate preparation prevents injuries and enhances enjoyment.

I recall the Army 10-Miler that I did about a decade ago. Despite signing up early, injuries marred my training. I still ran it, but with tremendous pain that forced me to walk a lot of it. In hindsight, I should’ve sought medical advice sooner. If you feel persistent pain during training, consult a doctor. Don’t let it escalate.

Lesson 4: Teamwork Makes the Dream Work

Training and racing with friends or a run club can be incredibly rewarding. Shared struggles lead to strong bonds. While living in Washington D.C., I ran the George Washington Parkway Classic 10 Miler with friends annually. Having a team makes training more enjoyable and keeps you accountable. Most importantly, it makes race day so much more fun and satisfying! I get just as happy when my friends cross the line and don their medals as when I do myself!

Lesson 5: Embrace The Joy of Racing

I hope you have enjoyed the lessons learned from running races. Signing up for races can be a travel opportunity, a way to bond with friends, and a tool for staying fit. My 40 races over 20 years have been pivotal in maintaining my fitness into my 40s. Racing builds tenacity, adaptability, and physical strength. It’s not just about crossing the finish line; it’s about the journey, the experiences, and the friendships forged along the way. Embrace the joy of racing!

How to Prepare for an Obstacle Course Race

Training for a 5K: The Essential Guide to Running a Great Race AND Actually Enjoying It

How to Prepare for Your First Obstacle Course Race

Oct 9, 2023

Obstacle course races (OCRs) have taken the fitness world by storm, offering a challenging and fun way to test one’s physical and mental limits. For beginners, the thought of participating in an OCR can be daunting. But with the right training program, even novices can conquer the course with confidence. This guide provides a comprehensive training plan tailored for beginners.

1. Understanding the Basics of OCR

What is an OCR?: An obstacle course race is a competitive event where participants navigate a series of physical challenges, ranging from climbing walls to crawling under barbed wire.
Types of Obstacles: Common obstacles include rope climbs, monkey bars, heavy object carries, and mud pits.
Race Lengths: OCRs can vary in length, from short sprints of 3-5 km to longer challenges exceeding 20 km.

2. Setting Realistic Goals

Determine Your Why: Understand your motivation. Is it to complete the race, compete against others, or challenge yourself?
Set Achievable Targets: As a beginner, focus on finishing the race rather than achieving a specific time.

3. Components of an Effective Training Program

Strength Training: Build muscle endurance and power to tackle obstacles.
Cardiovascular Endurance: Improve stamina to run between obstacles.
Flexibility: Enhance mobility to prevent injuries and navigate challenges with ease.
Mental Toughness: Develop a strong mindset to push through tough moments.

4. Weekly Training Breakdown

Weeks 1-4: Building a Foundation

Monday: Strength training focusing on compound movements like squats and deadlifts.
Tuesday: 30-minute steady-state run.
Wednesday: Rest or active recovery with stretching.
Thursday: Circuit training with bodyweight exercises.
Friday: 40-minute interval run.
Saturday: Flexibility exercises and yoga.
Sunday: Rest.

Weeks 5-8: Introducing Specificity

Monday: Strength training with obstacle-specific exercises, e.g., pull-ups for rope climbs.
Tuesday: Hill sprints to build power.
Wednesday: Rest or active recovery.
Thursday: Circuit training with plyometrics.
Friday: Long run, gradually increasing distance.
Saturday: Mobility drills and dynamic stretching.
Sunday: Rest.

Weeks 9-12: Race Simulation and Tapering

Monday: Strength training with reduced volume.
Tuesday: Short interval runs with high intensity.
Wednesday: Rest or active recovery.
Thursday: Obstacle simulation, practicing techniques.
Friday: Tapering run, reducing distance.
Saturday: Light stretching and visualization.
Sunday: Rest.

5. Nutrition and Hydration

Balanced Diet: Consume a mix of carbohydrates, proteins, and fats.
Stay Hydrated: Drink water throughout the day and consider electrolyte solutions during long training sessions.
Recovery: Post-workout nutrition is crucial. Consider protein shakes or a balanced meal after intense sessions.

6. Gear Up

Footwear: Invest in OCR-specific trail shoes that offer grip and drainage.
Clothing: Wear moisture-wicking and quick-drying fabrics.
Gloves: Some prefer gloves for better grip on obstacles.

7. Mastering Obstacle Techniques

Grip Strength: Crucial for obstacles like monkey bars. Practice hanging exercises.
Climbing: Learn basic climbing techniques for walls and ropes.
Crawling: Practice bear crawls and army crawls for low obstacles.

8. Importance of Rest and Recovery

Listen to Your Body: Overtraining can lead to injuries.
Active Recovery: Engage in low-intensity activities like walking or swimming.
Sleep: Ensure 7-9 hours of sleep for optimal recovery.

9. Joining an OCR Community

Training Groups: Find local groups to train with and learn from experienced racers.
Online Forums: Join OCR forums to share experiences and get advice.

10. Race Day Tips

Arrive Early: Familiarize yourself with the venue.
Warm-Up: Engage in dynamic stretching before the race.
Pace Yourself: It’s not a sprint; conserve energy for challenging obstacles.
Enjoy the Experience: Embrace the challenge and have fun!

Conclusion

Preparing for an obstacle course race as a beginner might seem overwhelming, but with the right training program, dedication, and mindset, you can confidently tackle any challenge that comes your way. Remember to enjoy the journey, celebrate small victories, and most importantly, have fun on race day!

FAQs

How long should I train for an OCR?
- Ideally, a 12-week program is sufficient for beginners.
Can I train for an OCR at home?
- Yes, many bodyweight exercises and running can be done without a gym.
What if I can’t complete an obstacle?
- Most races offer penalty laps or exercises for missed obstacles.
How do I improve grip strength?
- Hanging exercises, farmer’s walks, and grip tools can help.
Is it okay to walk during the race?
- Absolutely! Many participants walk between obstacles.
What should I eat before the race?
- A balanced meal with carbs, protein, and fats 2-3 hours before the race.
How do I prevent injuries?
- Proper warm-up, listening to your body, and not pushing beyond limits can help.
Can I participate in an OCR without prior experience?
- Yes, but training will enhance your experience and performance.

How to Race Prep While on Vacation

Oct 2, 2023

I am writing this post from Oklahoma City, where I am currently staying for the weekend! I have a 13 mile Spartan Obstacle Course Race in 3 weeks so not-working-out was NOT an option this weekend. Working out while on the road can sometimes be a little tricky but I was determined to fit it in. Here are some simple strategies and relatable advice for fitness and nutrition things for how to race prep while on vacation.

Arriving and Getting Settled in at The Ellison

My daughter is a competitive rower and she had a regatta (a race) in Oklahoma City this weekend. I took Friday and Monday off school, booked a flight, and packed my bags because I love watching her race! I arrived in OKC Friday evening and settled in to The Ellison, a beautiful boutique hotel towards the northside. As I got out of the taxi, I received the most welcome surprise! A Whole Foods right next door to the hotel! I walked over and stocked up on some healthy snacks and treats! I picked up baby oranges, trail mix, yogurts, Justin’s nut butter pouches, protein bars, and other healthy treats for us.

The Ellison Has A Freaking Awesome Hotel Gym

On the way back from Whole Foods, I swung by the hotel gym and got another fabulous surprise. The hotel gym was 1,000 times better in person than it looked in the pictures! Which is usually the other way around, by the way! WOW. This gym is stacked. Well done to Marriott, the Ellison architects, or whoever designed this hotel gym! Wondering if they hired an actual fitness pro to decide this gym’s layout and equipment selection!

The Ellison Hotel Gym 2 — The Ellison Hotel Gym

It’s got everything you could want in a hotel gym and it’s all brand new. Cardio row is next to floor-to-ceiling windows overlooking a quiet city street and a high school track. To the left is a pulley multi-rig with pull up bars, 2 stacks, and all the attachments. To the left of that are 2 full shelves of dumbbells from 5s to 50s. Next to that, a rack with kettlebells up to 40, assorted med balls, stability balls, foam rollers, and a BOSU. In the middle of the room – a handful of machines. This well designed room is also stocked with clean towels, antibac wipes, bottled water, and free headphones. So pumped. Literally. So excited to workout here!

Dinner at the Ellison

When I got back to the room, yet another pleasant surprise was waiting for me on the room service menu. They actually had grilled chicken and veggies as one of their options! I was not expecting that. Usually room service menus have nothing but greasy bar food! SO hell yes, I ordered the chicken and got in my PJs and put on Netflix. Dinner arrived and it was delicious! My only regret is not getting a quick pic to throw on the blog! I was too hangry at the time. I demolished it in 30 seconds flat. Would highly recommend it though!

Planning My Race Prep Workouts

Now that I had a full belly and all the logistics squared away, I planned my workouts. My daughter had 3 races the next day, with the first at 9:30. With a little Google map sleuthing, I learned there was a great paved trail next to the Oklahoma River. So I decided to make Saturday my long run day, and Sunday and Monday would be lifting days. My goal was to get to the course an hour before the first race and put up a few miles.

The Long Run Along the Oklahoma River

I arrived at the venue in time to say hi to my daughter before she launched her boat. Then I warmed up. Nothing fancy. Just a few minutes of jogging. Then some range of motion drills 20 each of things like high knees, butt kicks, arm hugs, and leg side swings. I took off heading east, towards the starting line of the race. I was able to run next to the river while watching several races that were already underway.

Rowers are Beasts

Rowing is such a hardcore sport! I admire rowers so much for the grit, tenacity, teamwork, and mental toughness it takes to be good at it! What a great inspiring place for me to do a training run alongside these high caliber athletes!

I needed to be on the bridge by the festival area to see my daughter’s heat. So I planned my first 3 mile running loop to be a long out-and-back stretch of steady state running. Then I added some interval passes over the bridge to add some intensity and incline. This also let me stay close to the bridge because her heat was coming up! Then I paused the run around 4 miles to make sure I didn’t miss her boat coming through. She and her partner crushed it in the 4k pair event! After they passed through, I took off again to finish my own race. I ended up getting exactly 5 miles total in just under one hour, which I considered to be a huge success.

Recovery Time

After her race and my run, I headed back to the hotel. I was able to shower, eat, and relax before her second race. I stretched out my legs and foam rolled a little in my room. Then I loaded up on water and electrolytes, and headed to the pool. The rooftop pool at the Ellison is small but aesthetically perfect. Half the deck is shaded by a pergola with squishy seating. Adjacent the pool area is full sun, tucked in with a fence and cozy, with plenty of cushioned loungers. The whole area is clean, sparkly, and comfy.

It was the perfect place to recover from a long run and busy life lately! If you have teacher friends, please be sure to check on them and their mental health in October! We’re about 7 weeks into the school year right now and this is where school sometimes hits a major slump.

By October, the newness of the new year has worn off. The new school year honeymoon is over. We’re close to the end of the 9 week term, which adds stress to both kids and teachers. School is truly starting to feel like a grind at this point. So anyways, shout out to teachers hanging on by a thread in October! Take care of yourselves and hang in there, friends! Work out, do the self-care, and take a couple days off if you need to!

Finding a Balance of Discipline and Indulgence on Vacation

Speaking of self-care and balancing discipline with indulgence… On this trip, I tried to have a balance of discipline and “living a little” when on vacation. I chose the grilled chicken and veggies and water the first night and it was definitely delicious and nutritious. I chose that meal on purpose because I knew I had a long run the next morning. It was going to be hot out there and I wanted to feel as good as I could. In that case I prioritized feeling good for the next day’s workout, instead of enjoying indulgence in the moment.

The next night I swung the opposite way. I chose a yummy indulgent meal of Pan Roasted Scallops. On my final night, I door dashed steak with mushrooms and garlic mashed potatoes and enjoyed a glass of wine with it. All of these meals were amazing for different reasons.

I love eating healthy and I love eating indulgent food. Sometimes those two co-exist and sometimes they don’t. Having a balance and staying focused on your goals can help you figure out when to stay sharp or to let loose.

So Grateful for a Break!

Altogether, I am super grateful for a break. I had 2 days off, cheered my daughter and her team on, and had some great workouts and meals. This weekend filled up my bucket and I feel refreshed. I was able to stay on track with race prep while on vacation and also relax too!

Fitness and Race Prep Success While Traveling Summary

To summarize, here are the things I did to set myself up for fitness success when I landed in OKC:

Made a plan shortly after I landed. I scoped out the hotel gym and realized I could have some really great workouts there. I made my “macro plan” – saying what type of workout I will do on which day. Saturday run. Sunday/Monday lift.
Then I took the macro plan and made it more micro. I figured out when and where I could get my long run done. I set a goal for that long run distance. I was able to support my daughter and also get my workout in as well.
I further laid out the micro plans by deciding I would lift weights on Sunday and Monday. I will employ a complementary split schedule, which I will detail more in the next blog post!
I walked to a grocery store and bought a few basic snack items for me and my daughter. This gave us good quality fuel for our athletic endeavors that weekend. Even when traveling, it’s possible to eat and snack nutritiously.
Have a balance of discipline and living a little for exercise, nutrition, and exploring a new city.

Thanks for checking out this blog post about staying on track with race prep even while traveling. That Spartan race is coming up in 3 weeks whether I’m ready or not! It’ll be a lot more fun if I’m ready of course!

Do Your Research

I believe that you can both stay on track with how to race prep on vacation and live a little at the same time. The best thing to do to have it all is do your research before you get there. If having a well stocked gym matters to you, check out the pictures before you book and keep your fingers crossed. Sometimes you end up pleasantly surprised that the gym in reality is even better than the pictures!

Thank you to The Ellison for providing wonderful amenities like a gym that exceeds expectations, healthy and indulgent menu options, and a fabulous rooftop pool! I have thoroughly enjoyed my time here at this hotel and in OKC!

Affiliate Marketing Disclosure – this post contains a couple links to Amazon. To check out the legal things, please click here.

9 Awesome Reasons to Work Out Early: The Ultimate Guide to Morning Exercise

Sep 2, 2023

1. Supercharge Your Metabolism by Working Out Early

Starting the day with a workout can jumpstart your metabolism, allowing you to burn more calories throughout the day. An early workout means that the calorie burn doesn’t stop when the workout ends. The afterburn effect, also known as Excess Post-exercise Oxygen Consumption (EPOC), ensures that your body continues to burn calories at a heightened rate even post-workout.

2. Boost Mental Clarity and Focus

Exercise releases endorphins, which are natural mood lifters. By working out early, you’re setting the stage for a day filled with increased focus, clarity, and productivity. Many professionals swear by their morning workouts as their secret weapon to tackle challenging projects and make crucial decisions.

3. Cultivate a Consistent Routine

Morning workouts can easily become a non-negotiable habit. By setting your alarm a little earlier and committing to your routine, you create a sense of discipline. This can spill over into other areas of your life, fostering a stronger commitment to personal and professional goals.

4. Experience Quieter, More Focused Workouts

Early birds often find that gyms, trails, streets, and group fitness classes are less crowded in the morning. This offers a more personal and uninterrupted workout experience. Less waiting for machines or navigating through crowds, just pure focus on your exercise regime.

5. Improve Sleep Quality

Engaging in morning workouts can promote better sleep at night. A study revealed that individuals who exercise in the morning experience deeper, more restorative sleep compared to those who exercise later in the day. Plus, by working out early, you’re not energizing your body too close to bedtime, which can interfere with sleep.

6. Unlock Time for Other Priorities

By knocking out your workout first thing in the morning, you free up time later in the day for other priorities. This can be particularly beneficial for parents, professionals, and anyone with a packed schedule. Instead of trying to squeeze in a workout amidst a slew of other tasks, you’ve already ticked it off your to-do list.

7. Foster a Positive Mindset

Exercise is a known mood booster. By starting the day with a dose of positivity, you’re more likely to maintain this mindset throughout the day. Whether it’s a challenging work project or an unexpected obstacle, having started your day on a positive note can help you navigate challenges with a clearer, more positive perspective.

8. Harness the Power of Nature

For those who prefer outdoor workouts, the early morning offers a fresh, invigorating environment. Whether it’s the chirping of birds, the quiet rustle of leaves, or the serenity of a sunrise, nature in the morning can provide an unparalleled backdrop to any workout, adding a layer of tranquility and peace to the experience.

9. Amplify Long-term Health Benefits

Consistent early morning workouts can lead to long-term health benefits. Regular exercise can lower the risk of chronic diseases, improve heart health, and boost overall well-being. By establishing an early workout routine, you’re laying the foundation for a healthier future, ensuring that you’re not just living longer, but also living better.

Early Morning Running

Just one last tip to impart for anybody starting a new early morning running routine. Get a headlamp ASAP! I have tried many different brands over the years and finally found the one that is the BEST for running – the BioLite No Bounce 330. It’s rechargeable, has a thin profile, lots of different light settings, and is very comfortable. It truly doesn’t bounce. I forget it’s there but I am grateful for the light it provides on the very early runs! It’s also great for safety because cars coming towards you can see you better from far away.

Conclusion

Working out early is a force multiplier for your life. You will feel better, be more productive at work, and enjoy many health benefits by being consistent with your exercise routine.

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How to Get Organized and Prepare for Any Race

Aug 21, 2023

Thinking about signing up for a race soon? Let finding this article be your sign from the universe to just do it! Already signed up? Great! Let’s go! Let’s get right to the point of this article, which is of course, how to get organized and prepare for any race.

Overview

It doesn’t matter whether your race is a 5k or a 100k, you will need to sit down and get organized. This process involves a few key steps, which we will break down in detail below.

Establish your timeline for training.
Assess your current capabilities.
Determine your goals.
Build your macro chart.
Figure out your weekly workouts.
Commitment and consistency.

Establish Your Timeline for Training

Start by taking your race date and plugging it on a calendar. From there, work your way backwards and count how many weeks you have to prepare. When I create this chart for myself or clients, I like to use a new google doc and build a table, creating a row for each week I have for training til race day. You can use any calendar that works for you though!

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	Today!
2
3
4
5
6
7
8						5k Race! 🎉

Assess Your Current Capabilities

If your race was today, how do you think you’d do? It’s absolutely okay to not be race ready today, but it’s good to get a feel for how big the gap is between where you are now and where you want to be on race day with your fitness and endurance. If you already have a base of being able to run 3 miles without stopping right now, then you can start your mileage build up plan there!

Remember to gradually build, week by week. A good rule of thumb is around 10-15% increase at most each week. Meaning, you don’t go from 3 miles to 6 in one week! Something more like 3 to 3.5 or 4 would be much wiser. Make your increases incrementally to help you safely build endurance over time.

This is also a great time to think about visiting the doctor or getting some new blood work done IF it’s been a really long time since you’ve been or if you’ve had any health concerns since your last race.

Determine Your Goals

Are you trying to set a PR (personal record) for this particular distance? Or just finish without being miserable and sore for a week? Or something else in between? Having a clear vision for what your goals are will help you with planning your training. If you are trying to run fast and be competitive in this race, your training runs will need to be more intense and at faster paces. If you are just happy to finish and don’t care if you’re the last across the line, then your training runs will need to focus on just gradually building up the duration of your runs, with less emphasis on speed or tempo runs.

Build Your Macro Chart

This is where you figure out a rhythm for your training sessions. One successful method is to try to do similar workouts on similar days each week. This gives you structure and helps you with consistency week after week. For example, Saturdays are my “long run” days, because I have more time on the weekend. Here’s an example from an 8 week build up for a 5k race:

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	ST or R	1	ST or R	XTC 20	R	2	R
2	ST or R	1.25	ST or R	XTC 20	R	2.25	R
3	ST or R	1.5	ST or R	XTC 25	R	2.5	R
4	ST or R	1.5	ST or R	XTC 25	R	2.75	R
5	ST or R	1.75	ST or R	XTC 30	R	3	R
6	ST or R	1.75	ST or R	XTC 30	R	2.75	R
7	ST or R	2	ST or R	XTC 35	R	3.25	R
8	2	R	1.5	R	R	5k Race! 🎉

Key:

ST = Strength Training
R = Recovery
XTC ## = cross training low impact cardio & number of minutes

To read more about this specific plan or explanations of ST, R, or XTC, please check out the blog post, “Fitness For Real Blog’s Free 8-Week 5K Training Plan.”

Figure Out Your Weekly Workouts

Next, drill down a little on that chart and add detail to those workout plans. So for example, in the chart above, ST is strength training, so now we need to fill in what to do for strength training for a Monday or a Wednesday in any particular week. Decide what the warm up will be, followed by the exercises and how many sets/reps/how heavy each will be. Finally include some foam rolling and stretches in the cool down section.

Do the same for the run days, and think about what those will look like. Will you do all your training at the same place? Out and backs? Loops? Or mix it up every time? Invite some friends? How will you measure it? Distance, time, or both?

Another great tip is to start a notebook to keep track of your different workouts and runs. Write down details to keep track of your weights lifted or run times for each training run.

Commitment and Consistency

As you start getting organized, you will also feel more confident in knowing you are laying out a framework to stay committed and consistent to the process. You can’t cheat race prep! It takes weeks and weeks to build changes in the body that will make it possible to be race ready!

These changes happen in multiple body systems, such as the cardiovascular system. You have to increase the ability for your heart and lungs and blood vessels to work together to help you last that long. Your musculoskeletal system has to have time and regular workouts to build up muscle strength and endurance as well as connective tissue such as ligaments and tendons. The safest way to build up your mileage is a slow and gradual increase, week after week, month after month. Commit to consistency and let your planning charts be part of your accountability!

Conclusion for How to Prepare for Any Race

Preparing for a race doesn’t have to be complicated. Hopefully with these simple steps, you can take action today and start getting ready to not only finish your race, but also enjoy it! Embrace the process of training and knowing there are no shortcuts or easy hacks. But commitment and consistency will take you all the way. Good luck and please connect with me and share pictures or stories of your race day success!

Amazon Affiliate Disclaimer: This post contains a link to Amazon, and I am an affiliate. If you happen to make a purchase after clicking my link, I will make a tiny commission. Thank you in advance!

Fitness For Real Blog’s Free 8-Week 5K Training Plan

Aug 19, 2023

Introduction

Hey there, future 5K champ! 🏃‍♂️🌟 Preparing for a race is easy if you have the right road map. So, buckle up, because we’ve got a simple but effective training plan to get you to that finish line feeling fit and fabulous. Here’s your Fitness For Real Blog’s Free 8-week 5K Training Plan to building up your mileage safely and enjoy your 5K race day!

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	ST or R	1	ST or R	XTC 20	R	2	R
2	ST or R	1.25	ST or R	XTC 20	R	2.25	R
3	ST or R	1.5	ST or R	XTC 25	R	2.5	R
4	ST or R	1.5	ST or R	XTC 25	R	2.75	R
5	ST or R	1.75	ST or R	XTC 30	R	3	R
6	ST or R	1.75	ST or R	XTC 30	R	2.75	R
7	ST or R	2	ST or R	XTC 35	R	3.25	R
8	2	R	1.5	R	R	5k Race! 🎉

Fitness For Real Blog’s 8-Week 5K Training Plan

Key:

ST = Strength Training
R = Recovery
XTC ## = cross training low impact cardio & number of minutes

Overview

The week is loosely laid out to start on Mondays, as shown on the chart above. Each week for weeks 1-7 contains 2 strength training sessions, 2 runs, 1 cross training (low impact) cardio, and 2 recovery days.

Make It Work for YOU

You can adjust this rhythm to fit your own schedule. This is a very flexible scheme that is easily adaptable for lots of different work-life scenarios! Days 1 and 3 are listed as ST or R. You can drop the ST if necessary to fit your schedule and that takes the week to just 3 days of running and cardio. I highly recommend the ST, of course, which will help you with running.

But I TOTALLY GET life gets crazy and maybe you just can’t swing 5 days a week of working out right now. Commit to at least 3 sessions a week though and prioritize running and cardio please! This will allow you to enjoy the process and see some adaptations that will make running more enjoyable over this 8 week training program!

Long Run Saturdays

For most people I work with, Saturday tends to be the best day for the “long run.” The long run is where you try to push it a little bit longer each week. We have a very conservative progression in place, requiring you to add just a quarter mile most weeks! You’ll note in week 6, you actually go backwards a little, but that is on purpose! It’s called a step back week to allow your body to recover a little before you push forward next week to peak race distance (well 3.25 is a tiny bit extra as a 5K is 3.1 miles).

Week 8 Taper

For week 8, race week, we shorten the runs and take out the strength training. This is the process of tapering, which means we cut back and rest this week in order to allow the body to be as healed and replenished as possible for the big day!

Strength Training

Strength training is really important for runners because it keeps muscles strong, which in turn helps support joints and prevent injuries. Here’s a sample workout you can follow if you need one!

5-10 Minutes – Warm Up on any cardio

Begin your workout with a 5-10 minute warm-up on a treadmill, stationary bike, or elliptical machine. This will get your heart rate up and prepare your body for the workout ahead. Perform 10-20 reps each of basic movements like high knees, butt kicks, arm swings to loosen up joints and prepare them for strength training.

20-35 Minutes – Strength Training:

Utilize the weight machines or free weights available in either the gym or at home. You can get a surprisingly great workout with just dumbbells! Check out my garage gym article for more on that. Perform exercises such as squats, deadlifts, lunges, rows, lat pull downs, pushups, overhead presses and planks. Aim for 2-3 sets of 8-12 repetitions for each exercise.

10 Minutes – Flexibility and Stretching:

After each strength training session, dedicate some time to stretching exercises. This will help improve your flexibility, prevent injuries, and aid in muscle recovery. Include foam rolling and stretches for all major muscle groups, holding each stretch for 15-30 seconds.

Recovery

Instead of calling it an “off day” I prefer to label these days “recovery.” Feel free to do a little movement on recovery days. Just don’t break yourself off too hard! Some great options for active recovery days are yoga, stretching, foam rolling, walking a mile or two, kicking a soccer ball with your kid, ya know just move your body a little but don’t stress it. Recovery days are really important because this is where your body repairs the damage you’ve been doing on your workout days!

XTC – Cross Training Low Impact Cardio

On cross training low impact (XTC) cardio days, you have lots of options! Hop on the bike, assault bike, elliptical, rower, ski erg, anything! The important thing is to get your heart rate up to a place where it’s challenging and sustain it for the number of minutes recommended that week. On a scale of 1-10, with 1 being barely moving and 10 being extremely hard / really out of breath, get yourself into a 7-8ish range and stay there!

I recommend low impact alternatives to running here especially for my new runners! Running takes time to build up your endurance, which includes both internal adaptations in your cardiorespiratory systems, but also in your musculoskeletal system. Running can be tough on tendons, ligaments, joints, and muscles. Cross training cardio is meant to be a low impact way to get your heart rate up so you can keep tuning up your internal cardio engines while also giving a break to your ankles and knees and spine.

Conclusion

Remember, it’s okay to shuffle days around based on how you’re feeling. The key is consistency and enjoying the process. Print this chart out and add it to your own calendar today! Make sure to double tie those shoes, stay hydrated, and most importantly, have a blast. See you at the finish line! 🥇🎉 Please connect with us online and share your race day finish photos!

Training for a 5K: The Essential Guide to Running a Great Race AND Actually Enjoying It

Aug 19, 2023

Introduction

Thinking about training for a 5k? That’s fantastic! Finishing a 5K is a terrific and fun achievement, regardless of whether you’re a seasoned athlete or a newcomer to the world of running. It doesn’t matter if you’ve been running for ages or just starting today. This article is packed with training tips as well as a link to an 8 week build up training plan to help you finish strong and enjoy your race! I hope you enjoy Training for a 5K: The Essential Guide to Running a Great Race AND Actually Enjoying It!

The Essential Guide to Running a 5K and Actually Enjoying It

Welcome to the 5k Race Party!

If you run, you are a runner. If this happens to be your first time running a 5k, welcome to one of the most uplifting, quirky, and downright awesome communities out there. Runners are wired differently but in the best way possible! We are an incredibly welcoming and supportive group and we are SO glad you’re here! Race venues today are fun community festivals with music, food, drinks, families, friends, and joy! Mark that race date on your calendar and let’s get training!

Why a 5K is the Perfect Start

For many, the idea of running can seem daunting. However, training for a 5K race , which is 3.1 miles, is the perfect distance to introduce yourself to the racing world. We believe it offers a balance between challenge and accessibility. Completing a 5K gives you the confidence to tackle longer races in the future.

Creating a Foolproof Training Plan

Consistency is key. While every individual’s body and fitness level may differ, the core tenets of a 5K training plan remain similar:

Start Slow: If you’re new to running, don’t push yourself too hard too soon. Start with a mix of walking and jogging, gradually increasing your running intervals.
Check out our safe and enjoyable 8 Week Training Plan by Clicking HERE
Set a Schedule: Aim for at least two running sessions and one cross training cardio session a week. This provides a balance between training intensity and recovery time.
Vary Your Training: Mix it up. Alternate strength training, yoga, running, and low impact alternative cardio sessions to ensure your body gets a holistic workout.

Equipment Matters

Choosing the Right Shoes: Footwear can make or break your training. We recommend investing in a quality pair of running shoes. Visit a specialized store where experts can analyze your running style and suggest the right shoes for you.

Wear Appropriate Clothing: Opt for moisture-wicking fabric to keep you dry. Layers are your friend, especially in cooler temperatures. We emphasize the importance of comfort and functionality.

Avoid chafing: Every body is shaped differently and some bodies happen to have areas that rub together during runs that can cause uncomfortable chafing. It’s a very common problem among runners! Luckily there are many anti-chafing products on the market that can help! Body Glide is one of my favorites. You can get it on Amazon or at your local running specialty stores.

Race Day Preparation

Stay Hydrated: Drink plenty of water the day before the race. On the morning of, sip moderately to stay hydrated but not too full.
Electrolytes: Water isn’t everything! Be sure to include electrolytes in your hydration/fuel plan. The one I use the most is LMNT. No junk, just sweet, salty electrolytes!
Fuel Up: Consume a light meal about 1-2 hours before the race. We suggest foods that are easy to digest, like bananas or a slice of whole grain bread with peanut butter.
Warm-Up: Engage in a 10-minute warm-up to get your muscles ready. Gentle jogging and dynamic stretches are ideal.

During the 5k Race

Have a Blast! Enjoy the hell out of the day. Have friends or family take a million pics of you on the course. Give and receive all the high 5’s!
Pace Yourself: It’s easy to get caught up in the excitement, but we advise starting at a pace you’re comfortable with.
Stay Positive: Mental endurance is as crucial as physical endurance. Keep a positive mindset throughout the race.

Post-Race Recovery

Congratulations on training for a 5k race and completing it! Now, it’s essential to recover correctly. We advise stretching gently, hydrating, and consuming a meal rich in protein and carbohydrates. Give your body ample rest and celebrate your fantastic achievement.

Conclusion

Training for and completing a 5K race is a journey that offers both challenges and immense rewards. Good luck with your training and races! Please connect with us online and share your race day success pics with our community!

Disclaimer: I am an Amazon Affiliate so if you happen to click on the Body Glide link and purchase it, I will make a small commission. I pledge to never promote products I don’t personally use myself. Thank you for supporting my small business 🙂

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Tracking Your Workouts

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Conclusion: A Tool for Life

Further Reading

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Why I Love the Half Marathon

Creating a Race Prep Training Plan

Race Prep Nutrition and Hydration Strategies

Injury Prevention and Management

Race Prep Mindset

Tapering Before the Race

Race Day Tips

After the Race

Takeaways

Contact Me for Custom Race Programs!

Recommended Reading

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Introduction

The Power of Flexibility and Mobility

Enhanced Recovery for Athletes

Injury Prevention Through Balance and Stability

Breath Control for Enhanced Performance

Mental Focus and Stress Reduction

Improved Body Awareness and Alignment

Tips for Starting a Routine

Takeaways

Recommended Reading

Disclaimer

Lesson 1: Adaptability, Your Race Day Mantra

Lesson 2: Navigation, Know Your Course

Lesson 3: Preparation, The Key to Success

Lesson 4: Teamwork Makes the Dream Work

Lesson 5: Embrace The Joy of Racing

Related Articles

1. Understanding the Basics of OCR

2. Setting Realistic Goals

3. Components of an Effective Training Program

4. Weekly Training Breakdown

Weeks 1-4: Building a Foundation

Weeks 5-8: Introducing Specificity

Weeks 9-12: Race Simulation and Tapering

5. Nutrition and Hydration

6. Gear Up

7. Mastering Obstacle Techniques

8. Importance of Rest and Recovery

9. Joining an OCR Community

10. Race Day Tips

Conclusion

FAQs

Arriving and Getting Settled in at The Ellison

The Ellison Has A Freaking Awesome Hotel Gym

Dinner at the Ellison

Planning My Race Prep Workouts

The Long Run Along the Oklahoma River

Rowers are Beasts

Recovery Time

Finding a Balance of Discipline and Indulgence on Vacation

So Grateful for a Break!

Fitness and Race Prep Success While Traveling Summary

Do Your Research

1. Supercharge Your Metabolism by Working Out Early

2. Boost Mental Clarity and Focus

3. Cultivate a Consistent Routine

4. Experience Quieter, More Focused Workouts

5. Improve Sleep Quality

6. Unlock Time for Other Priorities

7. Foster a Positive Mindset

8. Harness the Power of Nature

9. Amplify Long-term Health Benefits

Early Morning Running

Conclusion

Related Articles

Overview

Establish Your Timeline for Training

Assess Your Current Capabilities

Determine Your Goals

Build Your Macro Chart