Eat, Sweat, Smile

Another week, another Eat, Sweat, Smile!

If this is your first time dropping by on a Friday, “Eat, Sweat, Smile” is a weekly post where I share my favorite eats, workouts and funny/happy things from the week.

Feel free to check out past “Eat, Sweat, Smile” Friday posts here.

Here goes!

  

EAT

I didn’t really eat too many crazy things this week, but I want to eat these-

I accidentally clicked on the link for these about 1000 times-yes, I do have this recipe for these chocolate fudge poptarts saved to my tool bar and yes, I think this is a sign that I should make them this weekend.

 

SWEAT

If you don’t own Nike Training Club yet, you should. I’ve had the app since it first debuted and do it every so often to spice things up.

(source)

Last night, I did the Adrenaline Hit workout and finished it off with Jeanette Jenkins’ Hollywood Abs, you know just for fun. It was not fun, so much so that I felt the need to tweet my sentiments to Jeanette-

 

SMILE

I have so many things to smile about this week!

Last week was definitely a tough week because my grandfather passed away. He lived a long and happy life (if I were half the trailblazer he was I’d be satisfied for life), but it’s always tough to say goodbye. You probably noticed that I didn’t post about it last week–I just didn’t want to bring everyone down with sad post, but I’m okay mentioning it now. After having a while to reflect on it, I’m SO happy and grateful that we got to spend one last Christmas together-

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I’ll miss you Pop Pop!

That’s definitely something to smile about.

On a lighter note, if you haven’t heard yet, the Olympics are starting!

Go team USA! (source)

Go team USA! (source)

AND I get to watch them with my best friend, Kristen!

BFFs for life.

We may or may not watch the Olympics like this.

She got a break from all of her doctoring (yes, she’s super smart), so she came to San Francisco!

Anyway, I hope you have a great weekend and I’ll catch you on the flipside.

What are you doing this weekend?

 

 

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This or That?

Christina at Hungry Meets Healthy posted this survey yesterday because she was dealing with a bad case of writer’s block. Last night when I sat down at my computer, I found out I was too.

I was so stumped that I thought about creating an entire post of Rosie pictures-

Mom. Stop it.

Mom. Stop it.

But I decided that probably wouldn’t be for the best, so I’m doing this survey instead (thanks Christina!)

Run or work out in the heat and humidity or the freezing cold? Hmmm…I would say the heat because I usually avoid going outside when it’s cold.  After five years in California, I’ve lost my Northeasterner tolerance for the cold.

Have washboard abs or flat abs? Flat is good enough for me!

Dr. Oz or The Doctors? Uh….Neither? I guess I’ll go The Doctors since Jillian Michaels was on that show for a while?

Cardio or strength workouts? Both! I love cardio and I love strength workouts. My favorite workouts are ones that include strength and cardio. I’m a circuit fiend.

Cravings: protein or carbs? Carbs. Come on.

Jillian Michaels or Bob Harper? 

Need I answer this question?

As if I weren't enough of a stalker already.

As if I weren’t enough of a stalker already.

TEAM JILLIAN all the way. Love you Bob, but Jillian is amazing beyond words.

Frozen yogurt or ice cream? Both? Neither? I love them both, but try not to eat them because I’m hyper lactose intolerant. I do love making dairy free “blizzards” though and Trader Joe’s makes an awesome coconut chocolate “ice cream.”

Strength training upper body or lower body? Lower!

Protein powder or food with protein? Food with protein. I used to be all about the powder (in everything), but it’s so much more fun and better for you to get protein from real food.

Lunges or squats? Squats for days. I fall over while doing front lunges. Lateral lunges are great though.

Sweet or salty? I have a major sweet tooth, so I’m gonna go with sweet here.

Workout attire: cute or comfy? This qualifies as cute and comfy, right?

I think we've bonded.

I think we’ve bonded.

Kidding. There are so many cute and functional workout clothing brands now-no need to be frumpy. I love Lucy, Lululemon and Athleta.

Body pump or lifting? Body Pump-I love how sore I am afterwards. I haven’t been in about 6 months, but I definitely like it more than lifting at the gym alone.

Yoga or Pilates? Aye. I’m ambivalent about them both. If I had to choose one, I’d go with pilates since it provides a great ab burn.

Favorite fitness brand? See above!

Running: treadmill or outdoors? TIE! I love using the treadmill for intervals or when it’s rainy outside (I hate the rain), but running in SF is pretty gorgeous…when you can ignore the hills.

Whole Foods or Trader Joe’s? Another tough one! Wish I could afford Whole Paycheck all the time, but I do most of my shopping at Trader Joe’s. I love wandering around Whole Foods to find interesting new products or pick up a $15 salad from the salad bar.

Summer or Winter olympics? Summer. Hands down. I love watching gymnastics, swimming, sprinting, marathon…basically all of it.

Exercises Classes or Exercise Videos? Videos! I hate building my day around the gym schedule and I usually work out in the morning, so I can just roll out of bed and pop in a DVD (or a streaming video on Daily Burn!)

Steamed veggies or roasted veggies? MMM. Roasted.

It’s your turn! Pick one of the questions above and answer below. Also let me know if you post the survey on your blog!

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Wednesday Workout-Speed ‘n Strength

Wednesday workout is back!

Thanks God my real job has calmed down so I can get back to pretending to be a full time blogger :)

I put together this workout for a fast Saturday morning workout and it almost killed me.

My boyfriend found me lying on the floor in a pile of my sweat. Something like this-

Yes, yes you can get too much exercise.

Yes, yes you can get too much exercise.

I wish I were exaggerating.

This workout is hard because you have to go balls to the wall for 25 minutes. Ideally, you need a 10 pound medicine ball or two ten pound dumbbells, a step/box at least 15″ high and an erg. If you don’t have an erg (because, let’s face it, only weird ex-rowers have ergs) sub in your cardio of choice.

I love this workout because it incorporates cardio and strength and includes one of my favorite moves from my Crossfit days, the Manmaker. Here’s how you do it-

I got through four full circuits, plus 13 reps. If you don’t have an erg, sub in about a two minute ALL OUT sprint of the cardio activity of your choice.

Untitled drawing

Click on the links below to get tutorials on how to do the wood chops and box jumps.

After you’ve completed the workout, let me know how many rounds you completed in the comments below!

How to-Wood Chops

How to-Box Jumps

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Transcend the Run with Brooks & Map My Run

As you’ve heard me lament many a-time since the unfortunate “Garmin incident of aught thirteen”, I no longer have a way to track my splits and distance on my wrist.

I’m just going to post what’s left of my Garmin one last time.

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A moment of silence please.

Luckily, the advent of smartphone apps eliminates the need for me to take stabs in the dark when it comes my distance, pace or time. One of my favorite apps is MapMyRun.

The MapMyRun app works with compatible iOS and Android phones and allows you to “record your workout details, including duration, distance, pace, speed, elevation, calories burned, and route traveled on an interactive map”, which then automatically syncs with your MapMyRun.com profile.

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I usually bring my phone with me on runs anyway, so this is a great way to keep track of my runs and gauge my progress.

Recently, MapMyRun added a “Challenges” functionality that allows users to set goals like “improve distance”, “get faster” and “run more.” They also incorporated challenges in partnership with brands; their most recent one is a partnership with Brooks that I just had to share when I saw it.

(source)

Brooks and MapMyRun are teaming up to rise above the run with the Transcend Challenge. One lucky participant will win a trip for two to the Rock ‘n Roll Chicago Half Marathon in July. To enter, download the app and create a profile if you don’t have one yet. Then join the challenge  online and  log at least ten in-app runs from February 1 through March 17. Easy peasy! Better yet, Brooks is giving away two pairs of their new shoe, the Transcend, every week. It got some pretty rave reviews in March’s runners world-

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So get in the game and sign up to transcend the run with Brooks and MapMyRun!

I was neither compensated nor asked to write this review-I just thought this was a cool contest and MapMyRun is one of my favorite fitness apps!

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Recovering Right

I’ve been saying that I was going to run the Kaiser Half Marathon for a few months now, and yesterday was the day!

Even though I had always meant to run it as a race to gauge my speed, I ran it mildly hungover (whoops!) and without a watch, since someone with four legs decided to do this to my Garmin-

A cracked watch face-all that remains.

Glad my Garmin made a good snack.

It was also raining in San Francisco, which hasn’t happened since mid 2013. Suffice to say, I thought this was going to be a miserable race, but I actually felt pretty good…after mile 5.

I ended up running the race in 1:52:41, which was only a few seconds slower than I ran it in 2012, when I had actually trained (and it was beautiful and I had not used Mexican food and tequila to fuel my run). That tells me I have energy to burn and I’m looking forward to actually training and building my speed from here on out:) But more on that later.

Once again, Rosie is not impressed.

Once again, Rosie is not impressed.

Despite not prepping for the race in the best of ways, I did make an effort to recover right and wanted to share my tips with you.

1) HYDRATE

This is especially important after a race since you have to restore your electrolytes. Try water with lemon juice and a bit of sugar or coconut water. No tequila please.

2) ROLL OUT

Self-myofascial release helps to get rid of all of the muscle knots that occur as a result of running. Make sure to get your piriformis, glutes, calves and IT band.  Check out this article for a quick post run foam rolling routine.

3) STRETCH

You probably already know that stretching is important-it helps to start muscle repair and helps to reduce soreness.

4) CHOW DOWN

I don’t mean eat everything in sight, which was especially difficult considering yesterday was Super Bowl Sunday, but it’s important to eat protein within an hour of running to help replenish your muscles-you worked hard!

5) KEEP MOVIN’

Although you might want to sit down for the rest of the day, it’s important to keep moving. Get up and walk around the house during commercial breaks so that your muscles don’t tighten up.

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Weekend Recap & 10 Miles

Woof. Monday again!

I’m not sure if it was good or bad thing that the weather was completely gorgeous this weekend-

San Francisco in January? Yes, please.

San Francisco in January? Yes, please.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

But either way, it’s Monday again, so we’re going to do the usual and take a look at what happened over the weekend.

First off, I was a little concerned about my ability to run 13.1 miles next week, so I took advantage of the beautiful weather and did a 10 miler.

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My concerns were calmed. I’m going to use next week’s half marathon as a way to gauge where my speed is. A jumping off point if you will. Luckily my knees and joints felt fine after the run…so I guess that core and glute work is paying off.

On Sunday, my boyfriend and I decided to do something different and went wine tasting on Treasure Island.

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It’s gettin’ cray.

 

 

 

Before I visited the winery, I didn’t think there was anything super exciting about Treasure Island-it’s a WWII era creation that is really undeveloped-but this winery proved me wrong. It was super fun and low key-I recommend it if you’re in the area!

Hope you have a great Monday! Almost to Tuesday ;)

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Quick Update

Check out my interview on Examiner.com! (And in case you’re wondering…no, marathoning has never caused nipple chafing for me)

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Phew-sorry for the long break between posts! If you stopped by you probably saw that my blog was displaying the latest content…from May 2013 and had hopped back to its 2013 design. Thank god that WordPress customer service was able to fix it!

Breakdown avoided.

In the interim, not much has changed [shocking]. Just in case you wanted an update-

Still chugging along at work–

Yes, I am queen of the cube selfie.

Yes, I am queen of the cube selfie.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

And actually logging a fair amount of miles-

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probably because I don’t want to embarrass myself at the Kaiser Half Marathon in two weeks.

Back with more regularly scheduled programming on Friday-just wanted to pop in and say hi.

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Bringing the Thursday Thunder

I forgot to do a Workout Wednesday yesterday, so I decided to do an alliterative workout post for Thursday.

Don’t worry Thursday Thunder is not becoming a thing. Also, forgive me if this post is a little jumbled, my brain is still getting itself back together after doing the workout outlined below.

As I’ve written before, San Francisco is full of hills (duh), which make the perfect DIY cardio machine.

That, my friends, is an SF hill.

In attempt to rebuild a little little cardiovascular fitness (read more about that here), I decided to do some hill work.

I am literally SURROUNDED by hills, I just had to pick one to sprint up and down multiple times. Competitor.com says to pick a 7-10% grade for all out short efforts, but the SF hills near me didn’t feel like cooperating so I picked this one…

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and this one-

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As I said, I’m surrounded by really steep hills. Make sure the hills are about .10 miles.

So with the .1 mile-long hills picked, here’s the workout:

Hill Workout

Easy, peasy on paper, but if you go all out on these, you should really be feeling it.

You can either do five repeats at steeper grade and a less steep grade (like me!) or do all of your repeats at a 7-10% grade.

Extra points if you listen to the song below while while doing this workout-

Ha. Get it? It rhymes.

 

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Losing All That Fitness

During my two week vacation, I took a bit of a hiatus from running.
That’s not to say I didn’t work out or didn’t run at all (there was that Fitness circuit, which almost killed me), I just cut back on my volume. I’d say I ran about 15 miles over the course of my vacation, which is not a lot, especially considering that I’m running a half marathon in about three weeks.

My first run back was a little rough. There was a bit of huffing and puffing and a lot of “oh my god I’m probably going to die on the course” mental talk.

 

That was me. (source)

After my minor panic attack and realizing that I would most likely make it through the race, albeit probably a bit slower than I wanted, I wanted to find out exactly how much fitness I’d lost after dialing back the volume for two weeks.

So, how much cardiovascular fitness did I lose?

Answer: As with everything fitness-related, it’s complicated.

In well trained athletes, cardiovascular fitness hardly decreases after ten days of inactivity, but after the two week mark, it starts decrease about 6-7%. To add insult to injury, a decline in cardiovascular fitness happens to a greater degree in more fit people (go figure).

Don’t worry though, if you’re fit and cut back on the activity, you won’t regress back to the fitness levels of someone who was completely inactive….but it will take about twice as long to build your fitness back up as it did to lose it (e.g. taking two weeks off means you have to work for about a month to get back to the same fitness levels).
So what are the best ways to build up that cardio vascular fitness you lost over the holiday? Here are a few tips-

  • Decrease volume, increase intensity-Even though you might be itching to log lots of miles after a break, that’s a one way ticket to injury. Instead, try a high intensity interval training workout like this one.
  • Be patient- Although you might think you’ve lost all your fitness, the science above proves that this just isn’t the case. As long as you kick up the intensity and put in some hard work, you’ll get your fitness back (promise!) but remember it won’t happen over night!
  • Strength Leads to Speed- Keep strength training. Stronger muscles (especially in your core and hamstrings), helps you run more efficiently and avoid injury.

For more information on decreased cardiovascular fitness, check out the sources below.

Sources:

http://running.competitor.com/2013/05/training/how-long-does-it-take-to-get-out-of-shape_70267

http://runnersconnect.net/running-injury-prevention/losing-running-fitness/

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A Holiday Snapshot

This was supposed to post earlier today..but WordPress did not deem it so. Sorry it’s a little late!!

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Hello!

Hope everyone had a happy holiday! If you couldn’t tell by my lack of posting, I took a vacation. From work and everything else.

I ventured to North Carolina (aka home) for the first time all year.

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Note to self: Go home more often.

If you follow me on Instagram (follow me!), you’ve probably seen a few of these photos, but if you don’t, please enjoy this gratuitous Christmas holiday photo dump (trust me it’s better than a recap of what I ate/where I sat in my house/how many hours of “New Girl” I watched).

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Holiday Collage 2

 

 

 

 

 

 

 

 

After being home for a week, I headed back west to celebrate New Year’s in San Francisco and enjoy another week of no work, beautiful weather (sorry to the rest of the country!) and lots of New Girl (at least I worked out while I watched?).

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Hope you enjoyed that photo montage.

Also, one more gratuitous post.

HAPPY BIRTHDAY to this guy-

Pat tried to make the bottom of Lake Tahoe my permanent home.

After eight (ish?) birthdays together he hasn’t pushed me off a cliff…yet. Have a great day Pat!!

Back later with more fitness oriented content.

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