Category: running

Stop The Run Bullying!

  

Stop

The Run Bullying!

 This is a post that needs to be written because this really irks me. 
Rewind to a post I saw the other day, someone had stated that they were a runner because they battled the elements and would never think twice about running on a treadmill. So does this mean that those of us who train on a treadmill “are not runners” ? Not capable of overcoming our own obstacles? Are we simply babies? Can’t handle the cold? 
Do you know my story? Do you know I suffer from severe Raynauds syndrome and simply holding a cold glass causes my fingers to turn white? Do you know what happens when I run in the elements? Do you see my toes after I run in the cold, submerse then into a tub of hot water only for them to burn , turn black then white? 
Didn’t think so. You see , If You Run , You Are A Runner! Period! That’s it! 
Can we please just respect each other and our choices. I’ve successfully trained on a treadmill for half marathons, full marathons and even 50k’s so don’t tell me I’m not a runner because I don’t battle those elements you do. Yes I love your Instagram pics with your frosty eyelashes and frozen cheeks , but you should also like my sweaty post treadmill hill climbs too. 
There is always a struggle to run , never mind if it’s in or out. Each and every run is a mental game that we must face. Overcome. 
So today I feel pretty good with my treadmill efforts, it was a blizzard outside and just getting to the gym was a struggle – but I overcame said struggle and made it there. Why , 
BECAUSE I AM A RUNNER

plain and simple !  
 

This post also reached out to those of us who aren’t fast either, we run at our pace yet still cover the same # of miles as you . So encourage us, give us a pat on the back and let’s just Run Happy ! 

Mexican Quinoa – Vegan 

Hear hear to one pot wonders! 

Made this epic awesomeness tonight and it was Delish! 

Here is how to make it 

In a large skillet add 1 cup canned chickpeas, 1 cup black beans, 1 cup frozen diced onions/peppers, 1 can diced tomatoes, 1 can corn, 1 cup vegetable broth, 1 cup quinoa. Add in 2 tbsp each of garlic powder, cumin and chili powder. 

  
Cover and let simmer on low-MED heat for about 25-30 minutes. 

Top with Daiya cheddar shreds 

  
Top with cubed avocado and Boom you got yourself a meal!

  
Vegan plant based goodness! 

You are welcome! 

Transformation Tuesday and a Run

I am feeling very blessed today.

First off , the amazing folks over at FITFLUENTIAL did a #transformationtuesday story about me  

 
You can read the full story here Dawn’s Story it’s a great read! 

I am feeling so blessed to be able to share my weight loss journey with so many people. We all have our struggles and obstacles to over come but we can’t quit. Keep going and keep doing what works for you and do not compare your journey to others! This is your story your chapter to write. 

Now onto my RUN! 

After my physio appt yesterday I was 100% running today and I did just that! I started out at a nice easy pace and quickly realized I ran my first mile in 9:55  

 
After 7 weeks immobilized I had no idea I could. The second mile was going equally amazing until we had to evacuate the gym due to a fire alarm, dammit I wanted 2 sub 10min/miles. Oh well, I ran 4 miles in 45 minutes people! This is huge! My pain/comfort level was around a 4 out of 10 and my tendon felt tight near the end.  

 
I definitely need new treadmill shoes with max stability – the Mizuno Sayonara have about 1000 miles on them! Shoe companies please feel free to send me samples! Wink wink nudge nudge! 

I promptly did my 15 min of post run stretching and I cannot wait for tomorrow because I GET to run and yes it is a privilege. 

I AM BACK MY RUNNING FRIENDS , I am back! 

Physio-Is it really necessary? 

So I am looking for some honest feedback  about your thoughts on physio. 

Today was my first day and basically just a consult and determine my abilities and strength. It was about 50 min and here is what I learned 

Not Much! 

I did the whole patient history thing, told him all about my issue, gave my bone scan results and then this 

  
I had the ultrasound and this little shockwave thingy. Then he asked me if I know how to stretch my calves. Yes sir, I do. I stretch everyday post workout. All this to the tune of $80. He wants me 2x a week at $60 so he can teach me stretching exercises. 

How about no. Here’s the thing, I can and have “you tubed “many stretching videos for this and have been doing them for a few weeks now. Seeing as it is the Xmas season $120 / week can be used for a much better use. 

Here is my thoughts – I will continue to stretch on my own daily at the gym. I will return to training very easily and gently and do physio maybe 1x every 2 weeks, seems fair to me. 

This isn’t a surgical issue but simply tendinopathy issue so what do you think? Can I rehab myself? Can I don’t deplete my bank account and strengthen this on my own? 

GoodLife Fitness and ParticipACTION 

GoodLife Fitness and ParticipACTION are teaming up to get Canadians started on the path to an active and healthy life. From November 22-30, GoodLife is hosting a ParticipACTION Open House, and will be giving Canadians access to all clubs across the country, for free!
Here is how you can get started on your own fitness journey or spread the word to your friends and followers

Sign Up for a FREE 7 day pass
Activate the pass any time between Nov 22-30, and have access to any GoodLife location for the next 7 days!
How to get started at the gym + facts and stats on physical activity, click on the link below

Get Started
So what’s your excuse? There is no time like the present to get out there and get started on your journey.

Injured? Don’t couch it, move it!

*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own.

Are you suffering from an injury and can no longer participate in your sport of choice?

Don’t become a couch potato and use it as an excuse to hibernate, keep moving that body! There are many ways and activities that you can continue to exercise even if you are injured. Obviously you must use common sense and make sure you Dr is ok with it.

For me I have a navicular stress fracture and was non weight bearing and on crutches- BUT that did not mean my arms were broken.

Here are just a few exercises I did from the comfort of my living room. Grab a chair and some Dumbbells

 this is a great shoulder exercise doing 3 sets of 12 reps.

Then I moved onto biceps and triceps

  I also do hammer curls and alternate cross body bicep curls.

I have my cast off now so I was so stoked to take my boot to GoodLife Fitness for a proper upper body workout.

Here is what went down today, it was a doozy!

UPPER BODY

Barbell curls 30lbs 3 x 12

Hammer curls 20lbs 3×12

Side lateral raise to a T 7.5lbs 3×12

Front raise 7.5lbs 3×12

Shoulder Press 17.5lbs 3×12

Seated dual pulley cable row 55lbs 3×10

Straight arm pull down on cable machine 30lbs 3×10

Seated lat pull down 65lbs 3×10

Rock it Machine bicurls 65lbs 3×10

Rock it Machine shoulder press 40lb 3×10

Rock it machine dips 40lbs 3×10

Assisted pull ups 3×8

ABS and GLUTES

Rock it Machine Abs 40lbs 3×10 (front and obliques)

Planks

Leg raises 3×15

Donkey Kicks 3×15

Glute bridges 3×15

These were all done in my boot and I made no excuses. I have yet to be told I’m non weight bearing again so I will continue to work my upper body to death. I can’t do cardio so I’ll just lift weights faster with little rest between sets. I was super sweaty today so I definitely burned calories.

So if you are injured and can’t get to the gym, run, spin or do any heavy lifting – there is always a substitute and a way to modify exercise. Don’t hibernate and get fluffy, figure out what works for you. Go online and research exercises that will work with whatever injury you have. Stop making excuses and stay positive. Injuries go away, fat stays longer!

Let’s keep motivating and inspiring each other. Injured or not – WE GOT THIS! We will be back , stronger and fitter than ever.

Protein Balls and a Manitoba Harvest Hemp Giveaway!

Thank to Manitoba Harvest and #sweatpink I have been given a bag of #hemphearts to play with!

What is hemp you ask? Simply put, hemp is a super plant!

Food, clothing, rope, paper, building materials, animal bedding/herd, plastic, paint, fuel – the list of hemp applications goes go on and on. We like to call hemp the “green buffalo” as every part of the plant can be used. Hemp that is grown in Western Canada is primarily used for hemp foods. At the top part of the hemp plant you will find the hard hemp seed. This small seed “seeds” nutritiously delicious products like Hemp Hearts, hemp protein powder, and hemp oil.

Hemp has been around for centuries and has played an instrumental role in shaping our continent. Settlers were given free land if they grew hemp. The Declaration of Independence draft was written on hemp paper. Hemp materials were used in numerous war efforts. Hemp was integrating into modern life until it was ‘temporarily’ banned due to misconceptions.” Taken directly from their site! Hemp is a protein super food!

I have been asked to create recipe to incorporate these tasty nutty little gems and I figured lets pair them with some protein and make an easy out the door snack for all family members! PROTEIN BALLS!

Here is what is going to go in these little balls of goodness

4 scoops of protein  powder 

6 big tbsp peanut butter 

2 big tbsp almond butter 

1 package of Hemp Hearts 

2 tsp ground flax 

2 tbsp unsweetened coconut 

1/2 package of choco chips ( any flavor) 

2 tbsp unsweetened cocoa powder 

2 c large flake oats 

1 c or more water 

Here’s the YouTube video of the makings of my balls 

Protein Balls
The finished product will look like this 

  
Now I get to giveaway a bag of #hemphearts to one of you! You just need to promise me you have not already won this product from another SPA giveaway – ok? 
enter the rafflecopter giveaway starting at midnight tonight!

a Rafflecopter giveaway

So You Are Running 26.2 In A Month – What Do You Need To Know?

I can hardly call myself a seasoned veteran of marathon running ( I only have 2 under my belt) but I sure have learned a thing or two,

I am sure you have been tracking your mileage, following a plan and building up to those long slow distance runs by now and soon you will find yourself in taper madness but whether this is your first or 21st marathon , there are still things you need to remember.

Here is a list of things I do to get myself ready to run 26.2 with only 4 weeks left.

  1. I run a half marathon as if it was a race day. I put all my effort into it and I race. This past Sunday I did just that and I killed it, beating my old PR of 2;22. I ran a solid 2:20 – on a treadmill to boot. By doing this “race” I was able to challenge myself both physically and mentally in order to prepare myself for race day. I am by no means one who “races” as I am typically one of the slowest out there. For me this is a chance to get my head in the game and review what went wrong and what went right seeing as I will be repeating this distance 2x in the next 4 weeks.
  2. I figure out my nutrition and hydration plan. This is vital to anyone running for hours on a course. You maybe one of the lucky ones who sails through in under 4 hours or you could be like me plodding along out there for 5+ hours, regardless we all need to know what our bodies like and dislike on race day. I do not carry fluids as I have always found aid stations to be readily available. I do carry GU’s because my tummy likes them and they don’t give me any GI issues. I do make sure when travelling through the water stations to grab both a Gatorade and a water and down them both. I do not tolerate a lot of sugar so mixing these makes it much easier on the belly.
  3. I know what shoes, socks and clothes I am going to wear and I have taken them on a test run. The shoes and socks are critical, never ever wear new shoes to a race. You absolutely need to work them in and make sure they are working for you. I had a bad experience after a race when I had to biggest blood blisters on both my feet from ill fitting shoes that I thought were ok. Same goes with the outfit, know that your articles of clothing are not going to ride up , chafe or fall down during the run. Take your entire race day outfit on a run at least a week prior to the race. Layer, layer, layer is the key to running any fall marathon. The temps can change significantly over the course of the morning so you need to know what to discard, tie up or toss to crowds!
  4. Do Not build up mileage in those last few weeks. You have probably been religiously following either a 18,16 or 14 week training plan with a very dedicated run schedule. Do not think that this is the time to start adding in extra runs, doing more speed work, running extra hill drills or pushing too hard on those long slow runs. You will be running your longest distance probably this week and then you will start the decrease in mileage aka tapering. Learn from this long run both physically and mentally and challenge yourself but don’t race it quite yet, you need to get a feeling for how the distance feels.
  5. Run at the same time as race day. This is also very important because if you are running most of your training runs after work or in the late afternoon, you need to experience what it feels like to run at 7am. The temps are different and your body is also in a different state. Those after work hours may have you limber and loose from being busy all day and you need to know what it feels like to run when you have just woken your body up.
  6. Lastly, let your mind positively embrace the fact that you are about to do something that not many have or ever will do. On those last few runs while you are spending a lot of alone time with your head, keep telling yourself that you got this. You have worked so hard for the past few months training both your body and mind to conquer this feat. Repeat that mantra in your head over and over so that when race day approaches you get to that start line focused and determined to finish what you started so many months ago.

I Have A Dilemma?

Man oh man , what to do what to do? 

Here’s the scoop and I ask for your input to help me in this decision. 

For about 6-8 months now I have been having some issues/pain in my right foot, I attributed it to running of course and have made every effort to ensure I’m running in the correct shoe. I’ve gone from Mizuno’s to Hoka’s to Altra’s ( these being my favorite) . I’m a hard overpronator and a heavy footed runner, so I figured this is what was causing all my issues. I determined that because I have this pain here  

 
Midfoot inner arch that I was throwing my gait off causing hip pain as well and very tight hamstrings. 

I rode it out, I thought stop being so fussy and just keep running you are fine. In May of this year I ran a full, 3 weeks later a 50k then a week later another 50k. This is when it really started to hurt. I proceeded on with my training for  Scotiabank Marathon and started ramping up the miles. My last long run of 17 miles was painful but not unbearable. Treadmill running is worse because I run more on my toes and this causes me way more pain. 

SO – I went to my family Dr yesterday and he is pretty confident that I have a Navicular stress fracture based on symptoms. I’m having X-rays today but we already know that stress fractures rarely show up on a standard X-ray, I’m waiting on a Bone Scan which can take weeks to months to get in. 

  So here is my Dilemma – the Dr says treat this as if it is a stress fracture until we are sure which means absolutely No weight bearing activities ( spin, run, walk, etc) NONE! 

BUT , my issue is what if it isn’t ? What if it’s just a soft tissue issue and I’m cleared – I’d have lost at least 4 weeks of training not running. 

My marathon is in 4 weeks , I don’t have time to waste. I figure get through this marathon and treat the issue after that if diagnosis isn’t made until then. 

What are your thoughts? 

I can still run , not well nor with any speed but I didn’t plan on “winning” this marathon for me it’s always about just finishing. 

Input greatly appreciated . 
Thanks friends 

Make It Happen! 

Make It Happen!
*This post has been written as part of the GoodLife fitness blog ambassador program. All opinions expressed are my own .

THE STRUGGLE IS REAL!

Each and everyday we must decide what is good for our mind, body and soul. For me it is getting out the door everyday and being active. This means a run, cardio or strength training for me. I need to be active every single day because it just makes me feel better, but the struggle to get out that door is REAL.

Did you know that

“According to a new survey conducted by Ipsos Reid on behalf of GoodLife Fitness, the most common barriers to going to the gym among Canadians are financial considerations (30%), lack of time (27%), fatigue (20%) and other commitments, such as work, family and volunteering (20%). When the same Canadians were asked what would motivate them to start going to the gym regularly, one in four respondents (25%) cited setting a personal goal or life choice as their top motivator.

 

Survey results also showed that the best motivators to get Canadians to the gym include a reliable training partner or friend to go with (20%), a health scare or doctor’s recommendation (18%) and convenient location of the gym (18%).”

Are you one of these statistics? Do you struggle to find the motivation to just start a fitness regime?

GoodLife Fitness     running a new campaign to get people motivated and inspired to start by simply listening to real people tell their story! Click on this link to get started on your own journey to health and happiness Make It Happen

I changed my life and so can you, find the courage to start, the motivation to keep going and then inspire others with your story and you WILL SUCCEED!

 #makeithappen

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