3 Things I Learned at JoeFitness
“I have no idea what’s going to happen. And I love it.”
As The Great Experiment continues (for those of you who are new to the blog, it’s my four week break from running), I’ve been using my newfound free workout time to mix up my routine, lift more, let my muscles rest, and, most importantly, try new workouts.
This week’s adventure: the full mix of workouts – Kickboxing, Bootcamp, and Strength Training – from JoeFitness.
Where the magic happens
I’ve known Joe since our days working together at a local gym. I always respected Joe for his knowledge and approach. Then I had the opportunity to work out with him and, holy shit. 10 years later, I still remember having sore abs for two weeks.
While I like Joe’s style and trust that he and his wife/co-trainer, Jill know their stuff, I’ve never been a member of or worked out at their gym. With my constant focus on running, always in race training mode, I could never quite figure out when it would make sense for me to fit his workouts into my regimen.
The upside to my running sabbatical that I was most looking forward to was the chance to finally work out at JoeFitness. This past week, I supplemented a few of my regular gym days with his classes. And I loved it.
Here are the three things I learned during a week at JoeFitness.
30 Minutes or Less
No, I’m not talking about pizza. Although I could really go for some pizza…
I’m referring to an ass-kicking, sweat-inducing, utterly-fatiguing workout can be accomplished in less than 30 minutes. For someone who considers one-hour-plus workouts to be my best of the week, purely based on the time factor, this was pretty refreshing.
p.s. 30 minutes in Joe’s class went by faster than 10 minutes of regular cardio on the bike, EFX, or Stairmaster. Oh I loathe the Stairmaster.
How can you not feel great about a workout that includes putting on these bad boys?
Kicking and Punching Not Frowned Upon
Joe’s Kickboxing class, the first one I tried, was tough – but also, really fun. Sometimes the best part of a good run is to relieve stress or even anger. That was one of the things I was concerned about with giving it up for four weeks. But I discovered, if you’re angry and then go to a class where you get to punch and kick things, you’ll feel better.
Plus, it kinda makes you feel like a badass. Speaking of, there were two sets of the workout where we got to spar with Joe. That was the coolest.
It’s Good to Feel Out of Shape
You know how it goes when you feel like you’re in good shape, then you try something new and you suddenly feel horribly out of shape? That sucks, right?
But this week made me realize that’s not a bad thing. Sometimes, we get too comfortable with what we know and what we do well, then forget what it’s like to have a workout absolutely kick our ass.
For the record, yes, I am stating that working out at JoeFitness made me feel horribly out of shape.
Those are three things I learned.
And now, three things I already knew that have been confirmed.
Aggressive Sweating
During an interview this summer with my favorite runner, Carrie Tollefson, another of my favorite runners, Shalane Flanagan, revealed that her coach has described her as an “aggressive sweater.” Not only did this NOT gross me out, it made me love Shalane even more. You see, I too sweat more than the average person.
Within the first three minutes of Joe’s Kickboxing and two minutes of Bootcamp, I was sweating. And with all workouts, I left Joe’s drenched in sweat. Especially 5:30 a.m. Bootcamp. My whole drive home was uncomfortable.
I Haven’t Lost It
Not to brag but I’m a pretty awesome dancer. I was a member of danceline throughout junior high and high school where my natural coordination was put to good use.
Although it would be quite an asset in Zumba and other classes requiring said coordination, I’ve never been a fan of organized classes and such workouts so my coordination skills aren’t really tested much anymore. However, I was pleased to see I hadn’t lost that when shuffling through Joe’s workout stations. I did struggle right away with some of the complex, powerlifting moves in Strength class but once I got the hang of it, I felt nice and smooth.
Following Directions Takes Effort
Just as quickly as I was proud of my coordination, I realized how much my “read-and-follow-directions” skills are lacking. And perhaps it’s why I tend to shy away from classes and do my own thing in the gym.
Joe’s workouts featured five to 15 stations, each with a different exercise game plan. In Kickboxing, for example, upon arriving at each station, one is required to look at the plan and do what’s on the sheet or whiteboard. A few times, I may or may not have failed to read and follow directions, and instead just start doing something that felt right. Joe and Jill, being the attentive leaders they are, were quick to point out and correct me each of these times.
To sum up, this past week of non-running has been my favorite. I can’t believe I’m saying this, but I barely experienced any feelings of FOMOR. As I was leaving Joe’s today, I mentioned this to Jill, and thanked both her and Joe for the great experience – and in advance for my sore abs I’ll surely have tomorrow.
Now all I need to do is figure out how I can make this a more regular part of my workout routine!
Fargo friends, have you tried JoeFitness? I highly recommend you do – then let me know what you think. Especially this time of year when the weather sucks, it’s dark, and motivation can just be lacking, it’s a great chance to get in gear.
Non-Fargo peeps, do you regularly do or have you done HIIT, bootcamp-style, or kickboxing classes? What types are your favorites? Comment below or tweet me, @runlikeagirl311.
What a Runner Thinks About During a Run
“And now, deep thoughts.”
A few weeks ago, I had the opportunity to submit some thoughts for the Runner’s World podcast. The topic: Thoughts runners have while running.
I had to bring my phone with me during a run, then every mile or two, stop to record what I had just been thinking about. As I covered five miles, I recorded four thoughts – what I actually think about when I run.
Believe it – I think about more than just JJs
Yum, Food
Hands up if you’re surprised by this. Yes, my first thought was about food. However, it was a bit more than just, “Ice cream…yum. Peanut butter cups…mmmm. Oh look, a Jimmy Johns!” I’m sure I think those thoughts often, though.
My exact thought was more detailed and practical. Here it is, summed up:
“I really want mac and cheese with zucchini noodles for dinner tonight. But, I did have a sandwich for lunch so I should probably have something with a little more protein. Eggs. Oh, eggs and waffles. With a small sweet potato for some good carbs. Yeah.”
Scheduling
I plan my workouts each week. Although there’s usually not much deviation from my regular schedule, I do like to change up some of my “flex” days for different types of runs, leg/rehab work and lifting. Plus, I do have a life outside of working out that I need to fit in as well.
Especially considering this run-thought took place on a Monday evening, I spent some time on my run planning out the rest of my week. Here it is, summed up:
“I want to get in 2 more runs this week before Saturday’s half. So if I do Wednesday and Thursday, I could do a short one Wednesday morning and my rehab exercises after that. Then be able to do a longer run Thursday night, then have Tuesday for a lift and easy cardio day. And still have Wednesday night open for the movies and rest day Friday.”
Going the Distance
How many times have you been out a run, paying attention to your watch and calculating your total distance to make sure you’re going to reach that before you get home?
I do this all the time – and, not surprising, did it on this run. Here it is, summed up:
“Okay, I’m at 3.1 miles now and this last loop should give me two on the nose. If it’s a little short though, I can just run around the block once more…yeah that’ll be good.”
That’s a big yard out there. Hence, thoughts about a fence.
Home Sweet Home
On any given day, I run through a couple neighborhoods and see dozens of houses. I never really thought about it before, but I notice other houses and make mental notes about how I could apply that to my own.
My husband and I have been talking about putting in a fence so, with that fresh in my mind, I’m not surprised this last thought was close to that. Here it is, summed up:
“Oh, I really like that fence. It gives privacy but not full panels to completely block our view. I bet it would be cheaper too. I’ll have to mention that to Chris.”
Nothing I said really shocked me – I know I think about food, work, randomness and even running when I run. But as someone who’s a huge proponent of running without headphones so as to be completely in the zone with thoughts, this was a fun exercise.
Now I challenge you to do the same. Whether you bring your phone to record like I did or just consciously check in on your thoughts every mile or two, try to focus on recalling your thoughts for one run. Then the fun part – tell me what you think about when you run and I’ll include it in a future follow up blog.
When you discover what you think about during a run, post with a comment or tweet me @runlikegirl311. And please share this post on Facebook and Twitter with fellow runners who will have good thoughts too.
Coach, Author and OCR Enthusiast – Logan Harpool
“Mediocre efforts achieve mediocre feats. Extraordinary efforts achieve extraordinary feats.”
A bold quote from a bold guy. Yes, it’s time again for a feature of an awesome fit friend in my series of interviews on the blog.
OCR – where we voluntarily crawl thru mud & water for fun.
A couple years ago I worked for an obstacle race event company called HARD CHARGE. Hands down the best part of that job was all the cool people I met – not just co-workers and local partners, the people who participated in our events. For some it was the first time they’d ever done anything athletic, for others, they were semi-serious athletes looking to compete. No matter what, each had a story.
One story that stuck out to me and everyone on the HARD CHARGE team was a young guy; a formerly out-of-shape guy who found a new love for fitness in obstacle racing. That was cool but that wasn’t the best part of his story. I’ll share that later.
Blog pals, I’m pleased to introduce you to: Logan Harpool!
LP: Tell me about your fitness background – did you compete in a lot of sports growing up?
LH: I played nearly every sport but baseball was what I enjoyed the most. I played baseball all through high school and even traveled to the Dominican Republic to represent the United States in a series against local teams in the summer of 2010.
LP: That’s pretty unique! Sounds like you were really talented; did you go on then to play in college?
LH: I signed a letter of intent to play in college before my senior season in high school. After a change of priorities, I gave up my scholarship to come home and go to school full time.
LP: Was this around the time you got into obstacle course racing (OCR)?
LH: Yes, and when I found obstacle racing was also when I fell in love with the grind. Training for week and sometimes months for an hour of racing i something I really enjoy. Nothing can compare to the feeling and the rush I get when standing at the starting line of a race.
LP: Oh I totally get it! Tell me about that first time you stepped up to the start line at an OCR.
LH: I ran HARD CHARGE in Park City, KS. I was in terrible shape and had never run more than a mile at one time. I did terrible in the event, but I loved it.
LP: Yes, you were at our first HC event ever! So if you weren’t a runner, how did you find your way to us?
Shortly after his first OCR, Logan won Warrior Dash in Kansas City.
LH: After the death of my best friend, I ran the race to carry out a plan that we had made. I needed something to feed my inner competitor, and OCR seemed to fit the role perfectly.
That was in April of 2013, and then in June I ran a local OCR and took 12th out of 1200+ racers. That’s when it hit me that I could actually win. I started training for real and eventually picked up my first win in a small even in Northern Kansas!
LP: Awesome, congrats! There’s no better feeling than the first win. Except maybe the second, third…!
People know OCR takes some strength but they don’t realize it takes a lot of coordination and poise. I’ve been out there on the courses and seen top athletes take major falls. Did you ever have any biffs?
LH: I fell off of the top of an A frame cargo net once. I was in the lead and feeling tough when I slipped and rolled down the net uncontrollably on the other side!
Another time I was trying to be smooth and get over a wall quickly. My toe caught which launched me face first into the mud. All I heard was the ch-ch-ch sound of cameras going nuts. Thanks, guys.
LP: It is kinda funny when someone falls – once you know they’re okay!
LH: The worst was at Warrior Dash in Kansas City, when I won. I crossed the finished line and walked around a bit before kneeling down. Everyone around said, “Leave him alone, he’s praying.” Though I do pray often when competing, I wasn’t that time. I was recovering from the rack job of the century from the massive waterslide just moments before the finish line. Men: when you go down the slide, cross your legs.
LP: Guys, did you hear that? Ha, good advice!
Not to take the spotlight away from you, but we have to talk about your mom – she’s pretty tough and has gone through a lot right?
LH: My mom is a little beast. In 2011, she was diagnosed with melanoma. After multiple surgeries and a year of chemotherapy, she was deemed cancer free. With a new perspective on life, she started a fitness journey, running 5-7 miles per day and doing various body weight workouts, even some CrossFit stuff with me!
LP: Love it. Is she your biggest cheerleader or does she love to get out and compete too?
LH: She loves to watch me race, but would never pay money for herself to run a race. She’s selfless like that so I signed her up for HARD CHARGE in 2014, and she completed the course!
Logan’s mom, killin it at Tough Mudder.
In 2015, she mentioned Tough Mudder being on her bucket list. Though she was not dying, she’s happy to be alive and wants to live life to the fullest. I emailed Tough Mudder and they cut us a deal on registrations. My mom and I conquered the 12-mile course. My 5’2″ 125lbs momma was climbing 20-foot walls and crawling through mud like it was nothing. She had never felt more alive!
LP: How cool! Speaking of competing, your wrote a book with that same name – talk about the book!
LH: “Compete!” consists of 20 traits and tactics that are essential for maximizing potential for success. While the book is applicable to athletes, coaches, and fitness fanatics, I wrote it for anyone wanting to achieve a goal or make a dream come true. They must know how to compete. Do more, be more, achieve more!
LP: Why did you want to write a book?
LH: Most people would never guess I love to write because of how hyper and high-strung I am but I have always wanted to write a book, I just never got around to it. During my fall 2015 semester, I finally made it happen. Just like my book says, if you want it, go after it and make it happen!
LP: Now time for my most important question: What is your favorite food? Or foods!
LH: I really don’t eat a lot…
LP: Oh, oh no. No. Say it ain’t so! I don’t know if we can be friends anymore.
LH: I’m just a really picky eater! Okay, if I had to pick it would be something that my mom makes, some kind of chicken.
LP: Since your mom is the coolest, I’ll accept that.
Do you have a personal “slogan” or quote that you really believe in?
LH: 1 Corinthians 9:24 Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it.
LP: Lastly, the part of the interview called, “Anything but the Obvious” – what’s something totally unrelated to fitness and all the obvious stuff, that you’d want people to know about you?
LH: I’m actually a germaphobe in public places. If I’m outside, I’ completely fine, but in a public bathroom or even a restaurant, I’m continually watching what I touch. If I have to choose between swimming in a public pool or in a pond, I’m going for the pond. I know that’s weird, but that’s me!
Love it. We’re all a little weird. And weirdness is one of the best things in the world.
In between OCR training, coaching baseball and finishing up his senior year at Wichita State, Logan is a motivational speaker and working on his next book. Those interested in his speaking engagements, or with questions or ideas for his next book can email him at Competeharpool@outlook.com. He’s also on Twitter @LoganHarpool and Instagram @loganharpool.
Basic Foods to Always Have in the House
“People who love to eat are my favorite people”
Last week, I had another opportunity to guest blog on Seek Health. I shared a post that included 25 essential foods you should always have in your house. Check out Kitchen Must-Haves here; you may recognize this post, as I shared it on the blog earlier this summer.
Especially as summer is ending, back-to-school is in full swing and we’re all starting to get back into a routine, I felt this was a good one to share again.
Below is a list of 25 kitchen basics, allowing for some wiggle room to adjust for your own personal choices, including vegetarians (like me!) and vegans.
Proteins
1. Chicken, fish/tuna, or hamburger (always have one staple)
-Lean, plain versions (not breaded, packed in oil, etc.)
Note: one serving of meat is the size of a deck of cards
2. Eggs or Egg Beaters
Note: if you like hardboiled eggs, they last awhile, are easy to make and can be used in sandwiches, salads or as a snack
3. Greek Yogurt
-Low-calorie/high-protein like Chobani 100 or Light & Fit
Note: if you like sour cream, plain Greek yogurt tastes exactly the same and is a much better choice
4. Cheese
-Shredded and/or thin sliced
Note: lighter-colored cheese is generally the better choice but full-fat cheeses are fine too, just use less
5. Beans
-Black, kidney, chickpeas, etc.
Note: use for Mexican dishes, sandwiches, wraps, or mixed with some veggies for a simple salad
Starches
6. Potatoes
-Sweet or regular (reds, whites, mixes)
7. Brown rice
-White is okay to use too
8. Oats/Oatmeal
9. Wraps, tortillas or light wheat bread (or all, depending on what you like)
10. Wheat pasta
A few veggies add some nutrition & spice up plain mac & cheese.
Note: mix a ½ cup of pasta with a whole zucchini, sliced into ribbons/noodles, for a lower calorie, lower carb pasta dish
Veggies
11. Frozen
-Bagged or single-serve; plain or mixes
Note: Variety is good; try to have a few different kinds
12. Bagged spinach and/or head of lettuce
13. Zucchini
-See above, for use with pasta
14. Tomatoes, Cucumber, Peppers, etc.
-Whatever you like; what you’d use on sandwiches, in salads, pastas, etc.
Fruit
15. Berries
-Black, Blue, Rasp and Straw – all are great
16. Apples
17. Bananas
-If you like them on toast or in oatmeal, a half banana is great for breakfast
18. Cherries, oranges and pineapple
-Rotate in, when in season
Fats
19. Peanut Butter
-Go with the natural varieties or a full-fat vs. reduced fat version
Hardboiled eggs – one yolk, mashed w/avocado & Greek yogurt. Yum!
20. Avocado
21. Olive Oil
22. Light butter/margarine
Extras and Snacks
23. Soup
-Cans of light and low-sodium versions of your favorite soups
-Mixes (you can make a batch in the crock pot and add extra veggies/protein to it)
24. Rice Cakes
-Flavored ones to snack on instead of chips
-Apple or chocolate flavored for sweet snack (add peanut butter)
25. Protein Bars
-Pure Protein or Quest, ideally
Note: be very cautious when choosing protein bars; many don’t have much protein and they’re closer to a candy bar
Finally, add and adjust so you get some of your own personal favorites. For example, Chris and I love cereal, both as a snack or sometimes for dinner, so we always have at least one box (simple options like Honey Nut Cheerios, Corn Flakes or Special K) and milk.
As always, please share on Facebook and Twitter if you like. And feel free to comment with questions or your own kitchen must-haves, or tweet them to me @runlikeagirl311 on Twitter.
Sports Commentator, Mom and Olympian – Carrie Tollefson
“Get after it”
I don’t think I’ve ever been as excited about a blog entry as I am right now about this one. Maybe one of my handful of Boston Marathon-related blogs…but still, this one is so exciting.
Meet Olympian Carrie Tollefson!
This month’s interview (I know, it’s technically a day early) of awesome fit people is about as awesome and fit as it gets. In honor of the kickoff to the Rio Olympics – and just because she’s one of the funnest, coolest, realest people I’ve ever met – I finally get to share this one with you all. Blog pals, I’m pleased to introduce you to: Carrie Tollefson!
L: Most of the best athletes start their sport really young so I assume you’ve always been into fitness and running?
C: My dad was a college football player and he liked to run so we went to races all the time as a family. I was the youngest of three girls so I wanted to try keep up with my very athletic older sisters. My mom was always there as well but she likes to call herself the bag lady. She was like the team manager and always encouraging and supporting us on the sidelines even though she was probably the most competitive one in the group;-)! We had fun as a family working out and being together.
L: When did you start racing?
C: I ran my first race at age five (the police escort helped me the last mile ;-)). I ran another at 10, then when I was 12 I made the varsity team and fell in love with my sport.
The greatest honor in sports & she was there.
L: We have to talk about the Olympics! What are your top three memories from that experience?
C: I would say walking in the opening ceremonies. I’ll never forget all of the American flags waving and Lebron James walking right behind me with tears coming down his face.
The cafeteria too. Seeing every size and shape of the world’s best athletes was so much fun!
And having my family there. We all devoted a lot to my career and I wouldn’t be the
athlete or person I am today without all of them.
L: What’s the best part about being an Olympian?
C: I think the best part is knowing that all of my hard work paid off. It was amazing representing my country, state, family, team, sponsors, etc. but knowing how tough we can be as individuals is amazing! I will never forget how hard I had to run at the trials and it will forever be a moment I reflect on to remind myself to keep getting after life!
L: Who do you have your eye on at this summer’s games?
C: In the men’s and women’s steeple, I think Evan Jäger and Emma Coborn will be the standouts. I also think Molly Huddle will be great in the 10k, and all of the women in the 1500.
As for medals for Team USA, I like our chances in both the men and women’s 800s.
L: There are so many great Olympic running events – but you’ve gotta have one non-running that you love to watch, right?
C: Yes, I like to watch swimming a lot!
New episodes of CTolleRun every Wednesday.
L: Now let’s talk about what you’re doing now. How much do you enjoy doing your weekly show, C Tolle Run?
C: Ever since it took off, my team and I have loved every minute of it. Bringing workouts, race highlights, nutrition, feel good stories, interviews – whatever it may be – we have loved encouraging others to Get After It!!!!
L: You’re always funny on-camera but there have to be plenty of funny moments that never make it in the show – any really good ones that come to mind?
C: Oh my, as you know I am an open book sort of a person so nothing is really off limits. I really don’t hold much back. I think the best moments are when I say things that I am not quite sure are actual words or phrases?
We have some laughs about that every now and then. I have been in a pregnancy or new mommy fog for way too long and I have that excuse once again. I have a three young children so most people can understand that being quick on-air can equal lots of bloopers! Ha! Not quite sure I have a favorite! We usually air them all!!
L: Speaking of on-camera, you’ve done commentary for some major events – do you have a favorite?
C: I really enjoy doing all running events and my favorite thing to do is chat with the athletes before and after the event. The New York City marathon is one of my favorites along with the Footlocker National Cross Country Championships. Being able to commentate on the world’s best pros is amazing but then watching our nation’s best high school athletes at Footlocker is equally as fun.
L: Supercool news, you ran your first marathon not too long ago – congrats! And what inspired you to do that?
C: I have always felt that I needed to run one to really know what people go through during 26.2 miles. My marathon had some factors but it was a great learning experience. My second child turned 4 months the week of the marathon so I had a really short buildup after childbirth and I was nursing so I had to try and deal that in top of being a newcomer to the distance and going out way too fast! Needless to say I didn’t meet my goal but had a blast doing it!!
L: What’s your all-time favorite distance to race and why?
C: Two-part answer here: The 3k is my favorite distance and cross country is my favorite discipline!!!
I love the 3k because you have to be really fast and strong to run it really well.
Cross-country is sort of the same but I could run so focused on the courses! I loved getting lost in my thoughts while running in trails or on grass!
L: Now for my most important question: As an elite runner, what’s the most important food for you? And, what’s your favorite food?
C: I think for me, as a distance runner, greens were always important to keep my iron levels up. I also needed my carbs and protein so lots of pasta and chicken in our house.
As for favorites, my nightly milkshake was a must. It was my reward and also have me a little of everything I needed. I just had one actually!
L: I love your personal slogan, “Get After It!” How/when did that start?
C: I used to say it all the time while racing and working out when I was competing professionally. It has just stuck with me throughout all aspects of life.
L: Lastly, the part of the interview I’m calling “Anything but the Obvious” – what’s something totally unrelated to fitness and running and all the obvious stuff, that you’d want people to know about you?
C: I minored in criminology so I always say I could go back to school to be a police officer or private investigator!
I eat PB&J straight out of the jar.
I am scared of failure and letting people down but also try really hard to not let people get in the way of getting after my dreams!
If there was ever any doubt, I think you can now understand why Carrie’s my favorite athlete! She’s such a great role model for young athletes, an example to adults still chasing goals, and just a supercool person you could hang with and bust a gut from laughing so much. I’m so lucky our paths crossed so we could become friends!
Keep up with Carrie on Twitter @CTolleRun. And watch her weekly show, C Tolle Run, full of great tips, workouts, recipes and fun.
Healthy Foods to Always Have in Your Kitchen
Eating is a necessity, cooking is an art
A few weeks ago, I was discussing food (one of my favorite topics) with my sister-in-law and discovered something shocking: she told me she eats out at least 75% of her meals.
I was floored. As someone who considers one Jimmy John’s lunch per week a splurge, this first hit the overly frugal side of me. Then I started thinking about how hard it was to stay on track when I used to travel because it’s tough to make the best choices when eating out.
I’m not much of a cook – I get spoiled by my husband who’s a really good cook.
She further explained, as much as she really wants to cut down on eating out, she’s never been much of a cook (I can totally relate). Furthermore, going to the grocery store overwhelms her; she’s just not sure where to start (oh, can’t relate on that one – I feel right at home at the supermarket!).
I tell this story, not to pick on her or shame her habits but to use her as an example that not everyone knows how to meal prep or come up with new dinner recipes; how to pack a lunch or make time for breakfast every morning. There’s nothing wrong with that and it’s not out of anyone’s reach to learn all those things.
In the spirit of helping her find a starting point, I offered to put together a simple list of must-have foods. The basics that should always be in the kitchen in order to have options for breakfast, a packed lunch, satisfying dinner and, of course, plenty of snacks.
Below is a list of 25 foods to always have in the kitchen. A great starting point for your first grocery shopping list, allowing for some wiggle room to adjust for your own personal choices, including vegetarians (like me!) and vegans.
Tons of meat for him, prepped pasta meals for me.
Proteins
1. Chicken, fish/tuna, or hamburger (always have one staple)
-Lean, plain versions (not breaded, packed in oil, etc.)
Note: one serving of meat is the size of a deck of cards
2. Eggs or Egg Beaters
Note: if you like hardboiled eggs, they last awhile, are easy to make and can be used in sandwiches, salads or as a snack
3. Greek Yogurt
-Low-calorie/high-protein like Chobani 100 or Light & Fit
Note: if you like sour cream, plain Greek yogurt tastes exactly the same and is a much better choice
4. Cheese
-Shredded and/or thin sliced
Note: lighter-colored cheese is generally the better choice but full-fat cheeses are fine too, just use less
5. Beans
-Black, kidney, chickpeas, etc.
Note: use for Mexican dishes, sandwiches, wraps, or mixed with some veggies for a simple salad
Starches
6. Potatoes
-Sweet or regular (reds, whites, mixes)
7. Brown rice
-White is okay to use too
8. Oats/Oatmeal
9. Wraps, tortillas or light wheat bread (or all, depending on what you like)
10. Wheat pasta
Note: mix a ½ cup of pasta with a whole zucchini, sliced into ribbons/noodles, for a lower calorie, lower carb pasta dish
Veggies
11. Frozen
-Bagged or single-serve; plain or mixes
Note: Variety is good; try to have a few different kinds
12. Bagged spinach and/or head of lettuce
13. Zucchini
-See above, for use with pasta
14. Tomatoes, Cucumber, Peppers, etc.
-Whatever you like; what you’d use on sandwiches, in salads, pastas, etc.
Fruit
15. Berries
-Black, Blue, Rasp and Straw – all are great
16. Apples
17. Bananas
-If you like them on toast or in oatmeal, a half banana is great for breakfast
18. Cherries, oranges and pineapple
-Rotate in, when in season
Fats
19. Peanut Butter
-Go with the natural varieties or a full-fat vs. reduced fat version
20. Avocado
21. Olive Oil
22. Light butter/margarine
Extras and Snacks
23. Soup
-Cans of light and low-sodium versions of your favorite soups
-Mixes (you can make a batch in the crock pot and add extra veggies/protein to it)
24. Rice Cakes
-Flavored ones to snack on instead of chips
-Apple or chocolate flavored for sweet snack (add peanut butter)
Always have plenty of these in my pantry – and at the office – and whenever I go anywhere.
25. Protein Bars
-Pure Protein or Quest, ideally
Note: be very cautious when choosing protein bars; many don’t have much protein and they’re closer to a candy bar
Finally, add and adjust so you get some of your own personal favorites. For example, Chris and I love cereal, both as a snack or sometimes for dinner, so we always have at least one box (simple options like Honey Nut Cheerios, Corn Flakes or Special K) and milk.
What foods are your must-haves? Any advice you’d give to my sister-in-law or others who aren’t pros in the kitchen? Comment or tweet me @runlikeagirl311 on Twitter.
IronDad? IronHusband? Ironman – Jake Greenstein
“You don’t have time. You make time.”
It’s that time – a new interview in my series of awesome fit folks on the blog.
Fair warning: If you ever try to use the excuse of “I don’t have time to work out,” stop it and read this. Blog pals, I’m pleased to introduce you to: Jake Greenstein!
L: Tell me about your fitness background – did you compete in a lot of sports growing up?
J: No. Not at all, actually. I mean, I took swimming lessons as a boy, but nothing intense. I started wrestling in elementary school and did that all the way through high school but that was the only sport I competed in.
L: So no running then? I’m surprised; you seem like such a strong runner. I assumed you had done it forever.
L: (says silently to herself, “I’ve seen you run – you’re wicked fast and make it look easy. That doesn’t just happen accidentally.”)
J: Now I love running! I’ve been doing it about five years, races from 5ks to marathons. But before I got into it, I was like a lot of people out there – I thought running was stupid.
L: (says silently to herself, “Yep. Been there.”)
About five years ago, my sister dared me to run a half marathon. I didn’t want to but I couldn’t let her beat me. So I did, then I was hooked. Half marathon is my favorite distance now too.
Loggin miles training for Ironman Boulder
L: I know you’re training for an Ironman triathlon, but it can’t be your first triathlon ever…right?!
J: I’ve done a handful of Sprint and Olympic triathlons, and four half Ironmans.
L: So, what made you decide to take the leap to the full Ironman?
J: The winter after I ran my first half marathon, a buddy and I were having a few beers while watching the Ironman World Championships on TV and we decided that it would be a great idea to someday do an Ironman.
L: Yeah, things tend to ‘sound’ like a good idea on the couch. In sweats. With a beer.
J: True! But the next day, it still seemed like a good idea so that was the start of a dream obsession…
L: You said you’d do an Ironman ‘someday’ – that ‘someday’ is coming up pretty soon now!
J: Yes, August 7. Ironman Boulder.
L: So we’ve gotta talk about the training – you have a unique training plan I hear?
J: The training plan that I’m following is based on time not miles, which is a first for me. I started officially on February 22 and so far I like it.
L: What’s an example of an easy week and a harder week?
J: The easiest week was 1.5 hours of swimming, 5 hours of biking, and 2.5 hours of running. The biggest volume week is 3 weeks before the race and will be 3.5 hours of swimming, 11 hours of biking, 5.5 hours of running.
Then I try to fit in strength training and I have one scheduled rest day per week, but I usually do yoga on that day.
L: People who don’t know you might think you don’t have a full-time job, a wife or kids – but it’s pretty much the opposite!
Fitting it all in
J: Yes, I’m a designer at a manufacturing facility that builds large tillage equipment. I have an awesome wife, Emily, and two boys. Kaden is five, Noah is two.
L: One of the things that bothers me is when people complain they don’t have time to work out. Clearly, you don’t ‘have time’ – you make time.
J: Absolutely. Emily is a gym rat too so it’s part of our lives, and we work together to fit it all in. We both get up around 5:00 every morning. If I have to swim, I go to the gym and she stays home and runs on the treadmill. Other days, I will stay home and bike or run so she can get her gym time. A couple of days a week, I have a.m. and p.m. workouts. Luckily, our gym has a daycare so we drop the boys off and can get some training in after work.
L: (Feeling lucky her husband is supportive of all her running and fitness goals. Loves hearing about other couples who are supportive of each other like that.)
L: I have to think Ironman will be the biggest accomplishment of your athletic life but what has been your biggest thus far?
J: I have placed in my age group in a few smaller races but I’m more focused on some bigger goals after Boulder. I want to qualify and race the Boston marathon; I’ve been thinking about that for a couple years now. And someday, I hope to qualify for the Ironman 70.3 World Championships.
L: Time for my most important question: What is your favorite food?
J: By far my favorite is Buffalo Wild Wings – traditional wings with honey bbq and blue cheese. Followed by a little birthday cake ice cream. Good to reward yourself every now and then!
L: (Is no stranger to #TreatYoSelf moments.)
L: Do you have a personal “slogan” or quote that you really believe in?
J: We have a chalkboard at the top of our stairs that we write inspirational quotes on. My favorite: Relentless Forward Progress. Some dude had it tattooed on his arm. I love it!!
L: Lastly, the part I’ve been calling “Anything but the Obvious” – what’s something totally unrelated to fitness and all the obvious stuff that you’d want people to know about you?
J: About seven years ago I started a repainting fishing lures to pass the time during the winter. It has grown from a hobby into a part-time job, and I now have my own bait that I designed being produced and sold in some stores.
So, a part-time job. A full-time job. A wife. Two kids. And training to be an Ironman. Feel like I need to go take a nap now…
Follow Jake and his journey to Ironman glory on Instagram @runjakerun70.3
5 Reasons to Run Without Headphones
“Life moves pretty fast. If you don’t stop and look around once in awhile, you could miss it.”
I run outside year-round – I actually prefer 20 degrees and cloudy to 70 degrees and sunny. But for most people (i.e. normal people) summertime is the kickoff to forgoing the indoors and finally getting outside for some runs.
While I love my iPod to help pass the time on the treadmill and drown out gym noise, I leave it at home when I run outside. In fact, it has been several years since I ran outside with headphones. Here’s why I do and why you might want to try it too.
Proper Pacing
You know that feeling when your jam comes on? You get pumped and excited and your pace spikes to that of an Olympic sprinter. Then exhaustion.
Take the shoes – leave the music.
Beats and tempos change with different songs and it’s only natural your body follows too. Whether too slow or, more likely way too fast, music can really wreck your pacing effort.
Go Wandering
There are so many reasons I love running, one of them being mental time. It’s my time for me, just me, to clear my head and de-stress. Skipping music on outdoor runs allows my mind to wander and relax.
Good Thinking
I also do some of my best thinking while running. I’ve mentioned this before; it’s not like Nobel-Prize-level thinking, but good thinking. New blog ideas, ways to approach a challenge at work, how I can prioritize the rest of my week.
Enjoy the Environment
“Life moves pretty fast. If you don’t stop and look around once in awhile, you could miss it.” Yes, this. Again. If you don’t recognize this quote, A) I feel bad for you and B) Order “Ferris Bueller’s Day Off” right now and watch it.
Outdoor running is an opportunity to appreciate all the natural surroundings out there. Removing the distraction of music heightens the senses to take in and appreciate all that’s around during a run.
Safety First
You didn’t think we’d make it thru this entire blog without talking safety, did you? Ditching the headphones makes you more aware of surroundings. Cars, animals, other people – being aware is the best way to stay safe when running, especially early in the morning and after the sun has set.
Who else skips music for outdoor runs? Are your reasons like mine or do you have others to add? Please share in the comments. Or connect with me @lindsayinreallife on Instagram or @LindsayIRL on Twitter.
Runner, Dog Mom and Fit Girl (No, Not Me) – Lea Genders
“One in the same, two of a kind”
This week is a continuation of my new interview series on the blog. I’m super excited about this month’s featured fit gal.
Lea & Ollie – not sure which one is the bigger celebrity!
On the surface, she and I have a ton in common. We’re both runners, bloggers, and have fur babies – specifically, we’re mamas who love to run with our fur kids. Interviewing her and diving a little deeper, I got an up-close-and-freaky view of just how similar we are. Blog pals, I’m pleased to introduce you to: Lea Genders!
(First similarity: We share a first initial. So I had to go all first-and-last initial on this one)
LB: What’s your fitness background – were you always an athlete?
LG: I played on the neighborhood softball team as a kid and quickly figured out that organized sports were not for me – I’ve always been awkward and uncoordinated. Lucky for me running is the perfect sport for us awkward/uncoordinated types, but I didn’t discover my love for running and fitness until I was in my 30s. I became a personal trainer and running coach at 40.
LB: Yes, why is it so many of us discover our love for running late in life?!
LG: I know, I started running about 10 years ago because I wanted to lose a few pounds. I had no idea that it would become a lifestyle and define my identity.
(Sounds familiar…a little too familiar)
LB: What distances have you raced?
LG: I am the Half Marathon Queen, it’s my favorite distance! It’s long enough to feel like a major accomplishment, but the training doesn’t take over my life.
LB: Are there any races that stand out?
LG: I love a race-cation. I ran Las Vegas last year with the Rock n Roll marathon series and it was an amazing way to see the strip at night!
Crossing the finish line at the Pittsburgh half marathon last year holding my husband’s hand during his first-ever half marathon was one of my highlights of 2015.
LB: Cleary you do a lot of running; what are your weekly workouts like? Take me through a typical week in the ShredShed!
(For those who don’t follow Lea, she has a gym in her backyard – the ShredShed)
LG: I usually do three high intensity interval training sessions a week that include treadmill intervals and weight circuits in the ShredShed. When I’m training for a race, I do a long run on the streets on Saturdays. I take it easy in between my hard workouts with walking, stretching and restorative Yoga.
LB: This is awesome and we’re already talking about everything I love so let’s keep that going and talk about something I know we both love – blogging! What inspired you to start your blog?
LG: I’ve been blogging for about five years. I started out with a music blog, but then I started writing more about running than music, so my second blog was my first running blog. It was through that blog that I discovered and fell in love with the online running community.
LB: And it was originally titled, “Running for Dummies” right? Tell me about that title and how it became “Running with Ollie”
LG: Yes! Running for Dummies was my baby. I named my blog on a whim back when no one was reading except my bloodline, so I didn’t think too much about the name. After a couple years, when my blog started growing rapidly, I got nervous that the ‘for dummies’ book people could shut it down because they own the copyright to that phrase. We just had adopted Ollie at that time and I decided he would make the perfect blog mascot. I rebranded as Running with Ollie and began my new blogging niche, running with dogs.
LB: Now let’s talk about something else we both love – dogs! What’s your favorite part about running with your dog?
LG: Ollie is the best. Oh wait, that was a typo. Ollie is a beast! The best thing about running with my dog is that I always have a willing running partner! I wish I could bottle and sell his enthusiasm for running, I’d be rich!
(Does she know Burton? We could have a million dollar idea on our hands)
LB: And I think I already know this but what’s the toughest part about running with Ollie?
LG: Did I mention Ollie is a beast? He is so strong! We had an incident when Ollie dragged me off my feet and through the mud (at a race in front of people) in pursuit of his nemesis, the Great Dane. Shortly after, we got him fitted for a harness so I could stay in control. Beast.
(The first time Burton went to the dog park, he engaged in tug-of-war with – you guessed it – a Great Dane. Little fella even won.)
leagendersfitness.com
LB: How much are you loving Lea Genders Fitness? That’s fairly new for you, right?
LG: Yes! thanks for asking! I launched Lea Genders fitness (www.leagendersfitness.com) last July when I became a personal trainer and a running coach, as a way to promote my services locally in Fort Worth and online. I specialize in strength training for runners because running is my passion and I know fitting in strength training can be a struggle for runners. Just a couple of strength training sessions a week can help runners become faster, fitter and less prone to injury.
(I also love strength training and believe in the power of it for runners – have I mentioned we’re really alike?)
LB: We’re almost done, I just have my three final, most major questions!
LB: My most important question: What is your favorite food? Or foods!
LG: Oh, my favorite topic, food! Sushi and pepperoni pizza are my favorite indulgent foods! I make healthy food choices most of the time, but I always save room for pizza!
(Sushi, pizza, and someone who shares my love of all things food. Yaaasss)
LB: Do you have a personal “slogan” or quote that you really believe in?
LG: I love this one from John Bigham. I don’t like when I hear someone say, “I am not a real runner.”
“If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.”
― John Bingham
(Um, yes I understand – I wrote a blog on THIS VERY TOPIC)
LB: We’ve reached the part in the interview called, “Anything but the Obvious” – what’s something totally unrelated to fitness and all the obvious stuff, that you’d want people to know about you?
LG: I am a Jack White fanatic. If it were socially acceptable for a married 40ish year old woman to have a poster of a rock star on her bedroom wall, I’d have Jack White. Remember that first music blog I mentioned? It was dedicated to Jack White and his music.
A final fun fact about Lea – one of the first blogs I ever posted was a link back to hers because she featured Burton and me on her blog. Neat, right?!
Lea left me one final note, “Thanks so much for interviewing me and featuring me on your blog. This was fun!”
I love her. She’s the coolest.
Fit To Be Bride
“Marriage lets you annoy one special person for the rest of your life”
I’m getting married Friday. Unlike most brides-to-be, I’m pretty calm – come Thursday, that could change but, for now, it’s all good.
My “I’m getting married!” face.
Also in non-typical pre-bride fashion, I’m intentionally the same size as when wedding planning began. I had no desire to drop I weight and I did not buy a smaller dress size with the goal to fit into it (as I noted last year in my “Fit Girl Problems” post, I actually ordered one size up to allow for a bigger butt and legs that may have come from spring race training).
I’ve heard numerous stories of brides dieting and working out in the months leading up to their weddings. These range the gamut of minor to extreme. And I have to ask myself, “Why?”
Why do brides put so much pressure on themselves to look a certain way for their wedding? Is it because they think their spouse to-be wants to marry Barbie? Are they obsessed with having perfect wedding photos? Do they want to be the envy of all other Pinterest weddings? What’s the motivation to strive for a body that, for one day, fits into a dress one size smaller than what you’d normally wear (especially considering no one sees that number but you)? And for those who go extreme, why put yourself through all the extra pre-wedding stress only to be extra-stressed, hangry, and unable to breath or dance on your wedding day?
Also worth noting is what I never hear about: brides looking to get fit for their weddings. Even the seemingly “pro-fit” articles that occasionally float across my social feeds are all very cautionary. You know, tone your arms to look good in your strapless dress but keep the weights really light so you don’t get big or look bulky. Don’t even get me started on that (but if you really want to know, read my blog on this very topic).
Here’s why I have not tried to drop weight prior to my wedding.
Can’t imagine missing out on fun like this.
Working out and eating with balance relieves my stress. There has been no “wedding diet” or “bridal bootcamp” as that would only up my stress level.
Also, Chris is marrying Lindsay. Fit Lindsay, complete with some jiggles and lumps, biceps and a booty. Normal Lindsay who loves to eat, drink and be merry. Happy Lindsay, whose only concern is looking back on the day with good, fun memories.
Chris is not marrying Twiggy Lindsay with stick figure proportions. Hangry Lindsay who can’t eat, drink or enjoy a slice of her own wedding cake. Exhausted Lindsay who has no energy to circulate the room or dance til midnight. Sad Lindsay who is so stressed about her looks, actually enjoying the day is the furthest thing from her mind.
Let’s also not forget the mental damage that can come from pressured dieting and exercise. In my case, this is huge. It has taken me years to finally be happy with my body. And not just happy with it, proud of it, both for what it is (an endomorph) and what it has become (fit, strong and healthy). No way would I let any pressure of a perfect Pinterest wedding or flawless Facebook photos take away from that.
Now this isn’t to say I don’t want to look my best on my wedding day. Of course I do! I’m wearing a style of dress I’d never wear in “real life.” I’ve made the effort to hit the tanning bed a couple times even though I loathe tanning. Best of all, I’m getting my hair done prettier than I’d ever make the effort to do on a typical day. What makes a girl feel better than perfect hair?! Even with those little efforts, I’ll still look like me.
Did you (or your wife) diet and exercise for your wedding? If so, was it reasonable and something that stuck – or so extreme, it was regrettable and not worth it? Brides-to-be, are you on a wedding diet or exercise program? Tell me how it’s going in the comments or tweet me @runlikeagirl311 on Twitter.