Fitness – Fit, Fab and Fine

Workout Gear 2.0

Continuing with the workout gear theme….

Remember how I said I am obsessed with workout gear? Well, I have found more clothing options through my Instagram feed! One is called Marika and the other is POP Fit.

I have been looking into ordering from one of these two companies for a while now. I went with what I believed was the best deal to try out the product.

POP Fit

For their Instagram followers, POP Fit clothing gives new customers a pair of free leggings. You just have to pay for shipping and handling. So I checked out the leggings they offered. They have some pretty wild patterns which are fun if you want to spice things up a bit. You can sign up to be a V.I.P member, like Fabletics. They bill you $24.99 per month (whether you make a purchase) and you get 20 percent off of all their items. Every month, they will send you a POP Fit legging or top. The longer you stay a members the better the perks. You’ll get an additional free accessory, head wear, and up to 75 percent off jackets and outerwear.

Marika

I also found this company on Instagram. I follow both accounts. They have a link in their bio that takes you to their homepage. Marika is another company like Fabletics that offers a subscription based V.I.P account. For $19.95 per month, you get your choice of any item (for free), 60 percent off everything all the time, and free shipping on your orders. I checked out Marika’s leggings as well. I was a big fan of their selections. They had less wild prints that POP Fit, and more solid colors and prints. So I decided to order a pair during their 60 percent off spring sale. I did not have to be a V.I.P member to get the 60 percent off and free shipping. I am using this as a trial run to see if I want to become a V.I.P member and if I like the products.

I will most likely still stay a Fabletics V.I.P member in the meantime, however, if I really like the Marika line, I will switch to that instead. It may be a better deal of two!

Dealing with Injury- Achilles Tendinitis

Hello everyone!

Keeping up with the theme of this week, dealing with injury, I am going to take a look into another common injury; Achilles Tendinitis.

I have never experienced this injury, however, it is possible if I do not use proper running technique, or take care of my body. So lets dive into what exactly Achilles Tendinitis is, how it happens, and how to prevent it.

Image result for achilles tendinitis

What is Achilles Tendinitis?

Achilles Tendinitis is the large tendon connecting the two major calf muscles to the back of the heel bone. If it is under too much stress, the tendon will tighten and cause it to work too hard. In turn, this causes the tendon to get inflamed. The injury is chacharacterized by a dull or sharp pain anywhere along the back of the tendon, but usually close to the heel.

Causes of Achilles Tendinitis

Tight, or fatigued calf muscles
Can be brought on by not stretching the calves properly
Increasing mileage too quickly or simply overtraining
Excessive hill running or speedwork
Inflexible running shoes
Overpronation

Prevention and Treatment

If you start experiencing Achilles pain, stop running. Take an aspirin or ibuprofen and ice the area several times per day to reduce inflammation. Massaging the area may help as well. Don’t start running again until you can do toe raises without pain. The best way to prevent this from happening is to properly stretch you calves and shins.

This injury is very similar to shin splints. If you do not take the proper measures to recovery from injuries it will hinder your exercise and could possibly damage the muscles in that area long term. Long story short, take care of your body, and your body will take care of you.

Dealing with Injury

Hi friends!

Over the last week I have been dealing with shin splints during and after my runs. Shin splints is the catch-all term for lower leg pain that occurs below the knee either on the front outside part of the leg (anterior shin splints) or the inside of the leg (medial shin splints). http://www.runnersworld.com/shin-splints

Image result for shin splints

This is the most common injury runners experience. I have been trying to figure out the reason why I am getting shin splints. As I did more research on the topic, I concluded that it is a mix of different reasons.

A lot of the time, shin splints happen to new runners who increase their mileage too fast, or seasoned runners who switch up their routine dramatically. In short, shin splints = too much, too soon.

More reasons for shin splints are, overpronation (a frequent cause of medial shin splints), inadequate stretching, worn shoes, or excessive stress placed on one leg or one hip from running on cambered roads or always running in the same direction on a track. I am guilty of all of these.

I am still a fairly new runner and I always push myself to do too much, too soon. So I decided to start over and do a mile and gradually increase my mileage, which I was not doing in the first place. I know, rookie mistake.

I am also going to take a second look at the shoes I wear. They need to be supportive enough for my feet. The are also different shoes for different types of terrain, so make sure you are wearing the right shoe for the way you run and where you run.

If you are experiencing this injury, here are a few tips to aiding your recovery.

Tips for recovery:

Ice your shins to reduce inflamation
Take Ibuprofen
In a sitting position, trace the alphabet on the floor with your toes. Do this with each leg.
Consider cross-training for a while to let your shin heal. Swim, run in the pool or ride a bike.
When you return to running, increase your mileage slowly, no more than 10 percent weekly.

For more information and useful tips about running check out http://www.runnersworld.com

When You Feel Like Quitting…

Hi everyone!

The other day (actually, the last two weeks) were rainy and dreary. It really affected my mood and motivation. I had been working hard at eating clean and working out regularly, but I was feeling really down on myself because I was not seeing results from it. I didn’t want to do anything all day, and most of all not work out. All day I was trying to get myself in a different frame of mind. I kept telling myself that the main reason I started running was to be more healthy than I was before. It took a long time for me to feel comfortable in my body and when I finally got to that place, that is when I was able to get in the right frame of mind to commit to workouts and eating healthy. Because I wanted to be healthy. I figured the results would follow, and fast. However, I still do not feel that is the case.

I have had many health issues over the years, nothing too serious though. I do have hypo-hypothyroidism though. My thyroid is sluggish, I struggle with energy levels constantly, I gain weight easier than others my age, and it is much harder to lose weight than it is for others my age. I am on medication for the rest of my life to help my thyroid. In addition to having that, I also had to remind myself that everyone’s body is different. People gain and lose weight in different places. Where I may gain weight may not be where someone else gains most of their weight. There are a lot of different factors that go into weight loss.

Related image Image result for healthy food

To keep myself from getting upset, I decided to not weigh myself as much anymore. I would weigh myself daily and I would get down on myself. I know you should only weigh yourself maybe once a week, but it was addicting because the scale is right there in front of me. So instead of weighing myself, I decided to take my measurements every other week. I also try and pay more attention to how my clothes fit and I say to myself “Remember why you got started,” “Remember how you feel after a workout,” and “Remember how you feel when you eat healthy.”

Image result for exercise Wherever you are on your fitness journey, do not give up. It gets hard, especially when you do not see much of a change in your weight, but it is worth it. Since I changed my eating habits and added exercise into my life, it has become 10xs better. That is what you need to remember.

Keep going!

Brenna 🙂

Five Tips and Hacks for Runners

I have not been running for very long. I did not have anyone to tell me the proper running form, how to pace myself, the different types of running you can do to increase your stamina, etc. I had to rely on articles I found on the internet. I am not a professional and am still learning everything I can to be successful and run long distances. Recently, I found an article called “The 101 Best Running Tips and Hacks of All Time.” So I decided to compile five of my favorite tips from the article that I found to be most useful, and hopefully you will to! Here’s the link: http://www.runnersblueprint.com/best-running-tips-and-hacks-of-all-time/

Get the Right Shoes

Shoes are the most important running equipment there is. A proper shoe will not only make running more comfortable but also help you improve performance and ward off all sorts of injury, including shin splints, plantar fasciitis, knee pain, and foot pain. I have gone on my fair share of runs with non-supportive shoes. They will be pricy, but worth it in the end.

Tie your Shoes the Right Way

Tying shoes is something that most well-accomplished 5-year-olds can do with ease, but as a matter of fact, there are many ways to lace your trainers, and different techniques cannot only make them feel more comfortable but also accommodate feet size–vital for avoiding all sorts of discomfort and issues.

Walk/Run

After a month (or even longer) of walking, you should fit enough to start adding jogging intervals into your sessions. This is what’s known as the walk/run method, and it’s ideal for helping new trainees get fit without getting hurt. The key here is to gradually stretch your comfort zone without overextending it.

The Talk Test

As a beginner runner, make sure to run at a conversational pace. This means that you should be able to speak in full sentences on-the-go without gasping for air. In other words, you should be able to recite the Pledge of Allegiance without much difficulty. By sticking to this rule, you’ll build your aerobic endurance base on the right foundation—this will definitely set you for success later on.

Run With a Partner

Running is, by definition, not a team sport. It’s solo journey. But that doesn’t have to be that way. Research shows that peering up with a training buddy can lead to better consistency, help you become more accountable, and exercise a bit harder than you’d when you go alone—all of which can do wonders to your running routine.

Thrive in All You Do

Hello again!

I am going to start out by saying that I am going to be reviewing a product that I have been using for the past few weeks. I am not paid to review it, nor is the company involved in any way with this post or blog. This will be a more general overview of the product rather than an in- depth review.

So what is Thrive? The THRIVE Experience is an 8-week premium lifestyle plan to help individuals experience and reach peak physical & mental levels. (https://campbellsthrive.le-vel.com/experience)

Thrive by Le-Vel is a relatively new company. When people ask, I tell them that it is sort of like AdvoCare. In the 8- week program, you get a box of vitamin pills, protein shakes, and the DFT (Derma Fusion Technology) patch.

At first, I was very skeptical and did not give it much thought. Eventually I decided to try it, and I could tell a difference in my energy and focus levels in just one day. It was incredible. Thrive is not a “weight loss” or “diet” program per se. It does aid in weight management, however the product gets your body the nutrients it needs throughout the day. The DFT patch slowly releases more vitamins and caffeine throughout the day, which minimizes your need to remember to take supplement pills. That is where it has also really helped me. I am terrible at taking pills and medicine. Because the patch is releasing lots of vitamins, you need to be sure to drink LOTS of water to flush everything out.

The only downside of the product so far is its price tag. I paid $173.00 (grand total after shipping and tax.) for a month’s worth of Thrive. I feel the product is worth giving a try if you want to make some changes to your life. You do not have to buy it every month. There is no recurring fee or anything like that. It is completely on your terms. If you do decide to try it, I hope you will experience the positive impact that I have!

-Brenna 🙂

“The bicycle is a curious vehicle. Its passenger is its engine.”

In the last few weeks I have been attending weekly cycling classes on campus. Classes are everyday of the week, but I usually go on Monday nights. I knew it would be difficult when I first started because it was a full hour of intense cycling. I was nervous because I didn’t know if I would be able to do it. However, cycling classes are great because you are able to take it at your own pace. It is a very individualized activity. At the beginning of the class, the instructor will go through the different cycling positions and the different “zones”. The zones are 10-20 percent, 30-70 percent, and 80-100 percent. This refers to the percentage/ maximum effort that you should be working at during the different types of workouts throughout class.

A typical cycling class at UW-Whitewater is lead by a student instructor. During the hour, they will take you through a series of different kinds of “workouts”: sprints, hills, resistance, etc. The will call out a zone percentage/ resistance that you will want to be during the sprint or hill climb. You will repeat this over the course of the hour. Of course, there is music playing in the background, otherwise this would be impossible!

Over all, I really like cycling and being able to work at my own pace. I have a tendency to work myself too hard sometimes, but I never over extend myself. Cycling can help you know your limits and at the same time, push you to work harder. After my hour workout, I burn about 700+ calories! I turn on my Fitbit to record my workout when I first get on my bike, and turn it off when my heart rate has fallen under 100 bpm. So usually when I am doing my stretching.

Cycling is great for anyone and everyone! It is a high calorie burning exercise, you can take it at the pace you feel is comfortable for you, and it is easy on your joints! If you want to change up your workouts and try something new, I would highly recommend cycling! Go out and find a cycling class near you and try it!

-Brenna 🙂

Swim Fast, Swim Far – The benefits of Swimming

As I mentioned in my earlier post, I am doing the Indoor Ironman at the gym at UW-Whitewater. The swimming is always the most difficult part of the Ironman (in my opinion). Most people are not swimmers. It is hard! I would have to say that swimming is more difficult than running. Again, in my opinion. It engages muscles across your entire body. Swimming burns a lot of calories, is easy on your joints, builds, muscular and strength endurance, and improves cardiovascular endurance. There are plenty of reasons to swim! Here are some more benefits of this activity.

Low- Impact

There is not ground impact when you are swimming. With running, the way your foot strikes the ground has an impact on your joints as well as the rest of your body. Swimming eliminates that.

Swimming can be done at any age

Any one of any age can swim as a workout. As our bodies age and change, some workouts can become really difficult. With swimming, it is easy enough on our body so we can do it regardless of our age.

Swimming builds muscle mass

All the swimmers I know are pure muscle. Their legs, arms, stomachs, pretty much everything. In a study of men who completed an eight-week swimming program, there was a 23.8% increase in the triceps muscle (the back of the arm). Read more here: http://www.medicinenet.com/swimming/page4.htm

And it is an alternative when injured

Whether you are a seasoned athlete, dedicated runner, or a beginner who is injured, swimming is an option to maintain your fitness level. Swimming helps you stay in shape, and it’s even part of the rehabilitation. That’s because the resistance of the water makes the muscles work hard without the strain or impact that is experienced on land.

So there you have it! A little information on a great, difficult activity and sport. So go give it a try! Who knows, you could be the next Michael Phelps and not even know it yet!

-Brenna

2.4-112-26.22

Ever heard of the Ironman Triathlon? It comprises of a 2.4 mile swim, 112 mile bike ride, and a 26.22 mile run, raced in that order without a break! That is pretty intense if you ask me. Ironman Participants need to be in peak physical condition to complete the race. It is widely considered one of the most difficult one-day sporting events in the world. Most Ironman events have a strict time limit of 17 hours to complete the race. The Ironman is held in Kailua-Kona and the world championship has been held annually in Hawaii since 1978 (with an additional race in 1982) and is preceded by a series of qualifying Ironman events.

At UW-Whitewater, the Williams center has its own version of the Ironman, with one catch. All miles have to be done indoors! Participants have over a month to complete all the miles that would be done in a typical Ironman. I have done the Indoor Ironman every year of college. My freshman year, I did not complete it because I did not want to swim the 2.4 miles. I started the challenge to keep me motivated and at the gym. Then my sophomore and junior year, I was able to complete the challenge because I did it with friends and they were able to keep me motivated and got me into the pool. Since I completed it the last two years, I am very motivated to complete it for a third time. So far I have completed the 2.4 mile swim, biked 19 miles and have run 5. I have a long way to go, but I am determined to complete it again in my final year.

If your local gym does something similar, or you can do a challenge with friends, I strongly recommend it! By working out with friends, you are more likely to go and stick with it and if you add in a challenge, it becomes more fun!

Goal Setting

Fitness is all about goal setting. Set a number of miles you want to run in a workout, the amount of weight you want to lift in a set, or setting a calorie goal for yourself. If you take on too much at one time, you will most likely not follow through on it. Personally, I have tried running before in the past and pushed myself too hard. To the point where I would stop and get discouraged and stop all together. Taking small steps has been a huge help in my fitness and clean eating journey.

First, I started with trying to eat better. I did the 24-day challenge from AdvoCare. It jump started my clean eating. I also had to change my eating habits because I was having liver problems due to my diet. I had to cut carbs almost completely out of my diet. So I stopped drinking soda, cut out a lot of sugar, pasta, tacos (sad, I know) and started exercising more.

Here are some small changes you can make to help you with your diet/exercise regime:

Go to the gym two to three times per week, or do whatever you are comfortable with
Go for a walk form 30 minutes two to three times per week.
Instead of going out to eat, find recipes that you enjoy and cook at home.
Drink coffee with less cream or substitue sugar for stevia.
Drinking more water and less soda! I cannot stress how important this is!
Cut your carbs in half. This is tough to do because you don’t realize how many carbs you actually do eat in a day. And they are in everything.

If you are just starting to make small changes, you will see big results! Do not get discouraged. Any change you make for yourself is a good change. This is something I need to continue to tell myself. Results take time, but feeling good because of the good nutrients you put in your body happens almost instantly. So I challenge you to make at least one or two changes to benefit your health and the results will come!

-Brenna 🙂