Exercise

Winter Workout Tips for Cold Weather

January 4, 2018 No Comments

It is officially winter now in St Louis, where temperatures are dropping below zero on a regular basis. This cold weather, along with the holidays, has definitely put a damper on my exercise. Here are three of my favorite tips for staying active during winter:

Dress for the Weather

I’ve always heard to dress like it’s 20 degrees warmer. So if it is 40 degrees outside, what would you be comfortable wearing in 60 degrees? For some people that may mean a light weight glove, others something heavier. It takes a little trial and error, but tracking the weather and what you wear can be helpful in the future.

For me, weather in the 40s calls for a lightweight glove, ear warmer, tights, and at least a long-sleeve tee, if not fleece. As we get colder, I have heavy weight gloves and fleece lined tights. And I just purchased a neck warmer that can be stretched up over the mouth and nose.

Find Indoor Options

Indoor fitness classes – If you belong to the Y or a gym, many of their classes are included with membership. I have my favorite classes (tabata!!), but I’ve been experimenting with other options offered at my workplace gym (zumba, strength, yoga).
Online workouts – Search Youtube for workout videos, and you’ll find thousands of options. There are also dedicated websites to yoga and other forms of exercise. I’ve tried DoYogaWithMe.com who offers hundreds of streaming videos free of charge. You can filter by difficulty, length of video, style and teacher. There are even yoga videos specifically for runners!
Cardio machines – As much as I hate the treadmill, when the temperature drops low enough or there is ice on the ground, circumstances dictate staying indoors. I’ve recently started listening to audiobooks on my phone, so hopefully this will help pass the time away this year. Previously, I’d try listening to music or watching tv while working out on the treadmill. And of course the treadmill is not your only cardio machine to try, there is also the elliptical, bikes, and rowers.

Slow Down

It takes time for your body to adjust to new workout conditions. Slow your pace or take more frequent walk or rest breaks. And don’t forget to drink water. Your body still sweats when the weather is cold.

What additional tips do you have for staying committed to exercise during the cold winter months?

Exercise, Juice Plus+

St. Jude Memphis Marathon Weekend

December 18, 2017 No Comments

It has taken me a while to get this post completed, but I felt I had so much to say!, The first weekend of December, I participated in the St. Jude Memphis Marathon Weekend with my good friend Sherry. This was by far one of the most inspirational weekends that I have ever had. Between touring St. Jude Children’s Research Hospital, hearing from the families of current and former patients, and the actual race itself, I have never been more in awe of the work done at St. Jude and what more I can do.

Thursday – Travel

Sherry and I drove to West Memphis, Arkansas from St Louis after work on Thursday. It’s just about a 4 hour drive for us straight down I-55. We stayed at the Knights Inn in West Memphis, a cute Marine-owned facility. A hot breakfast was provided along with all sorts of personal care items in the room, including a pair of slippers. The whole place was decorated in American flag decor. While not the most modern, it was very clean and the staff very personable.

Friday AM – St. Jude Children’s Research Hospital

We started the day with a tour of St. Jude Children’s Research Hospital. We met other participants in the marathon weekend at the convention center for a bus ride over to the hospital complex. We had to go through security and I noticed that all cars had to go through security just to enter the complex.

St. Jude Children’s Research Hospital – Main Entrance

Statue of St. Jude

Danny Thomas ALSAC Pavilion

We were dropped off in front of the Main Entrance to the hospital, with the statue of St. Jude greeting us. Directly across from the main entrance was the Danny Thomas ALSAC Pavilion. We had a brief introduction in the pavilion and met our tour guide. We learned that ALSAC (American Lebanese Syrian Associated Charities) was also formed by Danny Thomas and is the fundraising and awareness organization for the hospital. Its sole mission is to raise the funds and awareness necessary to operate and maintain St. Jude. Danny Thomas was an entertainer, who when struggling in the industry, prayed to St. Jude for guidance, saying he would build a shrine to him. His shrine became what we know as St Jude Children’s Research Hospital.

While at the hospital, we were able to see registration, the cafeteria, the research wing, the Teen Art Gallery, and various clinical areas. For privacy concerns, we were not allowed to take any pictures with or of patients, but we were allowed to take pictures of their beautiful art, made during art therapy.

After our hospital tour, we grabbed some lunch in downtown Memphis at a cute coffee shop / bar called Tamp & Tap. With soups, salads, sandwiches and all day breakfast, you can complete your meal with coffee or a local draft.

Friday PM – Juice Plus+Global Headquarters

Next, we headed to the Juice Plus+ Global Headquarters for another tour. Their offices are located in Collierville, just outside of Memphis. We were joined by other representatives of the Juice Plus+ company who were also participating in the marathon weekend. We were given a tour of the various offices within the building, including getting to see where our founder Jay Martin sits.

Outside of the Juice Plus+ building, there is a beautiful park-like setting with a pond and walking path for employees. Overlooking the grounds is a statue of two figures in conversation. It represents the relationships that we all have and how it takes relationships to build our business. It’s all about heart.

Friday PM – Race Expo

After our tour of Juice Plus+, it was finally time for us to hit the Race Expo. You began the expo by picking up your race bib. As a St. Jude Hero, I was able to go to a special VIP line, where in addition to my bib, I also received a St. Jude running hat and a wristband that would get me special perks throughout the expo and on race day. To become a St. Jude Hero, you have to commit to fundraise and raise at least $500. Raising more than $1,000 gives you even greater perks, such as a race jacket and hotel stay during the weekend. You also receive a special training t-shirt and race singlet while training, and incentives for meeting certain fundraising goals throughout the process. This was my second year as a St. Jude Hero and I’m already ready to sign up for next year.

After getting your bib, you head through the Race Store. There are St. Jude logo’d shirts, hats, gloves, mugs, you name it. So many great items! And as a Hero, you also get some credit to shop in the store. Next stop was race shirts. You get a great long-sleeve wicking shirt for registering for the race and it’s specific to the race that you entered (marathon, half marathon, etc.). Another Hero perk is getting your name on the Pace Cars and I was able to find my name this year!

As the title sponsor of the race, Juice Plus+ had a big display with volunteers sharing about whole food nutrition. And as a Hero, our wristbands got us a St. Jude branded shaker bottle and Juice Plus+ Complete individual packets. It was then on to the rest of the Expo vendors. There were hundreds of different vendors, some promoting other races, some selling running paraphernalia (shoes, clothes, gels, jewelry), and others promoting different food items (chocolate milk anyone?).

Friday PM – Juice Plus+ Reception

When registering for the race, I signed up on Team Juice Plus+, since I am a Juice Plus+ distributor. They invited us to a reception at an event hall just down the street from the convention center. With an open bar and heavy appetizers, it was quite the reception. Our founder, Jay Martin even showed up and addressed all the runners. They also recognized those runners who had raised over $2,000 with a special gift.

Sherry & I with Jay Martin (Juice Plus+ Founder & Chairman)

Sherry & I with Meredith Martin (Vice President, North American Marketing)

Friday PM – Pasta Party

Another perk of being a St. Jude Hero is a free ticket to the Pasta Party. Think of it as dining with thousands of your closest friends. Buffet tables were set up a green salad and a few types of pasta with marinara, meat sauce, and pesto. They even had a gluten free option. We sat down at a table in the back with a few open seats. Little did we know that there was a whole program scheduled for the party. Richard C. Shadyac Jr. , CEO of ALSAC, spoke to the audience, along with the father of patient. They also recognized the top fundraising individuals and teams. It was inspiring to hear the stories of current and former patients who are leading the fundraising efforts for the weekend. Up next – Rest for the Big Day!

Saturday AM – Race Time

The Big Day! The half marathon started at 8am, and they recommended that we be in our race corrals at 7:30am. After learning from last year, we walked one block parallel to the race start line and corrals to avoid the congestion. As a slow runner, my recommended corral was Corral 14. While walking to the corral, we were able to watch the first runners from the 10k race that started earlier. Sherry was participating in the 5k, which started after the marathon and half marathon.

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And we were off! The race started at the corner of 2nd and Monroe in downtown Memphis. We started out heading north, but quickly turned around and entered Beale Street around Mile 1. We continued in a southern fashion until Mile 3, when we hit the waterfront. We stayed directly on Riverside Drive for 1 mile, but continuing north until Mile 5. From here, we turned east and made our way onto the campus of St. Jude Children’s Research Hospital. With the weather being warmer than usual, we were greeted by so many patients and families and you were reminded why you were there. We continued heading east until Mile 9 before turning around and back to AutoZone Park for the finish.

Beale Street

Mile 3

The Riverfront

Entering St. Jude Campus

St. Jude Campus

Entering AutoZone Park, the streets are line with spectators cheering you on. The actual finish line was just inside the park, entering from right field. The grassed out field was full of runners stretching and taking pictures and just taking in the moment. Once you were ready to move on, you proceeded off of the field and walked along the left field corridor to the outfield deck, where pizza, beer, donuts, chocolate milk, sports drink, and soup were waiting for us. We were also given access to the Juice Plus+ box in the stadium, where they had even more food for us.

Takeaways

I left this weekend so inspired! Between the hospital tour and Pasta Party, I was ready to donate everything that I had to St. Jude. I have already committed to myself to sign up as a St. Jude Hero at the Gold Level next year, raising at least $1,500!

Want to participate? Registration for St. Jude Heroes begins in May and open registration in June.

Want to donate? Donations for the 2017 Marathon Weekend will be accepted through the end of the year – http://heroes.stjude.org/rachelflavin

Exercise

The Great GO! St Louis Halloween Race – 2017 – Race Review

October 25, 2017 No Comments

This past weekend I ran the half marathon in The Great GO! St Louis Halloween Race. This was my 4th half marathon of 2017 and 16th of all time. The Great GO! St Louis Halloween Race consisted of 4 different events – the half marathon, 10K, 5K and 1-mile fun run. Costumes are encouraged, with awards given to the top adult and child costumes and groups. This is a small race, with a cap of 5,000 participants, but only 795 runners completed the half marathon. A couple of factors likely let to this number. First, there are 3 major half marathons within the St Louis area within the month of October – Mo’ Cowbell, Rock ‘n Roll, then GO! Halloween. I was also supposed to run Mo’ Cowbell the first weekend of the month, but got sick the day before. The second contributing factor to the low turnout was the threat of rain. Meteorologists predicted that we would have storms all morning, including lightening, but we ended up with a downpour just before starting, then a light mist for a couple of miles before clear skies.

Packet Pick-Up

Packet Pick-Up occurred at the GO! St Louis offices in Clayton. I arrived in the last hour of pick-up on Saturday, having just driven back to St Louis from Juice Plus+ Live in Indianapolis. There were no lines and I was able to pick up my bib, shirt, and swag quickly. I had signed up for the Bridges & Broomsticks Challenge last October, which required me to run both the GO! St Louis half marathon in April and the GO! Halloween. At packet pick-up, I was able to pick-up my extra hooded sweatshirt for the challenge.

I do love the GO! St Louis challenges! You get an extra shirt and medal, and usually save a little on registration fees. Last year, I completed the Triple 5K Challenge. Having just had a baby in February 2016, I thought starting back with 5ks would be a good idea. The three 5ks were the GO! St Louis in April, All American in June, and GO! Halloween in October. Other Challenges include the GO! Short GO! Long which includes the 5k and either half or full marathon in April on back to back days and the 17K Challenge. The 17K Challenge includes a 7K at the GO! St Louis event in April and the GO! Halloween 10K.

Race Morning

To start the morning off, my alarm did not go off!! Every runner’s worst nightmare! The half marathon started at 7:30, but with the 5k starting at 7, I wanted to be downtown by 6:30. Well…I woke up at 6:00! I had partially laid out my clothes, but not my water belt or anything else that I would need. Running around like a chicken with its head cut off, my husband was warning me not to wake the kids. I was able to get out the door and downtown by 6:45. Luckily for the rain and low attendance, I was able to find parking in my normal spot and meet my friends at the Big River Running tent. A group of us had spent the season training together with Big River and started out the race together. The 10K runners split off about mile 4.5 and then there were just 4 of us together for the half marathon.

Mile 5 was tough for me. I haven’t been training as much as I should, and while I know that I can run a half marathon, my legs like to get very heavy. I fell back from my friends, but continued with my 30:30 intervals. At Mile 8, I had a resurgence and passed two of my friends, but it was short lived and my legs felt heavy again by Mile 10. Under good training conditions, I typically start extending my runs at the 10 Mile mark, but held out until closer to Mile 11. I also start finding people that I can pick off, especially if they look like they could be in the same age group as me. And although I’ll never win my age group, it’s just a sense of pride when I can pick those runners off in the last couple of miles. My last 2 miles ended up being over a minute faster than any of my other miles. So finished strong!

My friends that had completed the 10K were all near the finish line and tempting me with doughnuts. Going through the finish line, they handed me my medal for this event, along with water, chocolate, a pretzel bun, banana, and fruit cup. I had to go to another tent to collect my Challenge medal. I eventually reconnected with all of my friends where we enjoyed the doughnut holes and took photos of each other with our medals.

Conclusion

GO! St Louis events are always very well run, with good signage on the course and plenty of volunteers. They also provide a nice variety of finish food, with a little something for everyone.

Exercise

Equinox Half Marathon – 2017 St Louis – Race Review

October 8, 2017 No Comments

Billed as the only nighttime half marathon in St Louis, the Equinox Half Marathon was a must run for me. The race took place on September 16, just one day after former police office Jason Stockley was acquitted of murder. That decision has sparked several days of protesting, with destruction of property and violence occurring after dark. While the decision was announced in downtown St Louis, the protesting occurred all over the city. However, the race organizers had worked with the Maryland Heights police and fire departments to ensure adequate race coverage. As I live in south St Louis city, my husband was very hesitant of me running. Not so much worried about the race itself, but about me getting home. The judge in the decision lives in our neighborhood and protests were expected there the night of the race. Fortunately, protesters stayed away from both the race area and my neighborhood.

Check-In

The race originated from Westport Plaza, a unique multi-use area including hotels, restaurants, bars, theatres, and corporate offices. Check-in was to occur at a new entertainment spot called Westport Social. Not being familiar with Westport Social’s location within the plaza, I parked in the large open parking lot in front of the plaza. I saw others were parking there too and there was a truck selling various athletic apparel. Following the line of people took me to the back of the plaza. Check-in was set up outside of Westport Social within their outside seating area. The line was minimal and check-in consisted of several tables. The first stop was to obtain my bib. The half marathon and 5k had the same bib, no differentiation in wording or coloring.

The next stop was swag! Swag consisted of a hat, socks, pint glass and a bag full of coupons, including a free margarita at Fuzzy Taco and a free beer at Trainwreck Saloon with your pint glass and bib.

Course

The course consisted of two 6 mile loops in the Maryland Heights area. Beginning right in front of the plaza, we proceeded to run through the plaza and run along the back side, including the new World Wide Technology facility. We wrapped our way around Westport Plaza before heading east, running by O’Fallon Brewery’s new location. It had been many years since I was last at Westport Plaza and there were so many new buildings and companies and restaurants that had moved out there. Around Mile 1, we entered Edward Jones Blvd. From I-270, you can see 2 large Edward Jones buildings, but I didn’t realize how large their campus was off Dorsett. They have numerous single story buildings spotting the whole area.

Overall, the course was very well marked, with plenty of volunteers, police and firemen along the course to keep traffic away and tell you where to go. The only place that I got confused was heading back into Westport Plaza after my first loop. I could see people running towards me and I was far enough behind the person in front of me that I couldn’t see where they had turned. There was a volunteer at the intersection with a sign with arrows pointing which way to go, but they made no sense to me so I just yelled out to him as I approached.

It always amazes me how I never notice how hilly a road is while I’m driving. I would have never thought this section of St Louis would have been hilly, but I was wrong. There were long stretches of up-hill climbs. Which I love hills, so this was my opportunity to leave and pass people along the back end of the route. I tend to run negative splits during races, which just means that I tend to speed up as the race progresses. I follow the Galloway run-walk method, using 30 second run / walk intervals, but usually when I hit about the 10 mile mark during a half marathon, I start stretching out my run portions. But, no matter how long I run, I only walk for 30 seconds, which has been shown to be the most efficient recovery time.

Finish

Upon finishing, I was handed a medal. And it actually glowed in the dark! Very cool! Many of my friends from Big River Training Team were volunteering at the finish line handing out water and bananas. I stayed around with them until some of the last runners came in. It turned out to be a beautiful night after the sun went down and was able to cool off a little.

Exercise

Charity Miles – Earn money for charity while you work out

September 19, 2017 No Comments

Charity Miles is an organization that gives people the opportunity to direct corporate contributions to charities of their choice… simply by walking, running and biking! It adds extra motivation to know that as you are moving you are doing good!

Charity Miles tracks your distance, and large companies make contributions to the charity you selected.

Here’s how to join in on the fun:

Download the Charity Miles app onto your smartphone. Available on both Apple & Android at charitymiles.org.
Create a free account.
Choose which charity you would like to support. You may change selections each time you log in.
Select “Teams” and join the “Fueling Healthy Families” team!
Start walking, running or biking!

One cool feature of the app I love is the availability to add a picture and share to social media what charity you are supporting. You also get to see what corporate partner is donating on your behalf.

Some of the current charities:

Partnership for a Healthier America
– End childhood obesity

Stand Up To Cancer
– Fund cancer research

ASPCA
– Protect Animals

Alzheimer’s Association
– Support Alzheimer’s research

USO
– Support our service members

Team Red, White & Blue
– Enrich the lives of American veterans

Feeding America
– Fight hunger in America

ALS Association
– Fighting to treat and cure ALS

Save the Children
– Invest in children worldwide

Operation Smile
– Provide life-changing surgeries to children

Habitat for Humanity
– Provide housing to people worldwide

Girl Up
– Empower girls worldwide

(RED)
– Create the first AIDS-free generation

Sight For Kids
– Free eye exams and glasses for children

National Multiple Sclerosis Society
– Move towards a world free of MS

Wounded Warrior Project
– Honor and empower wounded warriors

The Leukemia & Lymphoma Society
– Cure leukemia, lymphoma, Hodgkin’s disease and myeloma

St. Jude Children’s Research Hospital
– Cure and treat childhood cancer

American Diabetes Association
– Fight Diabetes

Charity: Water
– Provide clean and safe drinking water

National Park Foundation
– Protect our National parks

Shot@Life
– Provide vaccines to children worldwide

The Michael J. Fox Foundation
– Cure Parkinson’s Disease

Autism Speaks
– Support Autism research

Every Mother Counts
– Make pregnancy and childbirth safe for every mother

World Wildlife Fund
– Protect nature and wildlife

Girls On The Run
– Empowering girls through running

DoSomething.org
– Empower young people

The Nature Conservatory
– Protect nature and preserve life

The World Food Programme
– Fight hunger worldwide

Pencils of Promise
– Build schools worldwide

Special Olympics
– Empower athletes with intellectual disabilities

Crohn’s & Colitis Foundation of America
– Cure Crohn’s disease and ulcerative colitis

Team For Kids
– Get kids active

She’s the First
– Educate girls in low-income countries

Soles4Souls
– Provide shoes to fight poverty worldwide

Nothing But Nets
– Provide anti-malaria bednets

Back On My Feet
– Empower people experiencing homelessness

Achilles International
– Empower athletes with disabilities

The Ironman Foundation
– Get kids active

Vision Spring
– Provide eyeglasses to people worldwide

Foundation of the NSNA
– Support our future nurses

Which charity would you choose?

Exercise

GO! St. Louis Run at the Raceway – 2017 Review

August 27, 2017 No Comments

Two 5ks in 2 days! That’s right, I participated in the Glo Run 5k on a Friday night, then the GO! St. Louis Run at the Raceway on Saturday night. The GO! St. Louis Run at the Raceway kicked off a week of racing themed events around the St. Louis metro area as a part of the “St. Louis Speed Festival”. Taking place at Gateway Motorsports Park, the night consisted of a 1 mile run, a 5k, and a Beer Relay. I participated in just the 5k, but had many friends in the various events. There were even challenge medals for competing in multiple events that night.

Covering nearly 200 acres, Gateway Motorsports Park is the largest outdoor entertainment facility in the St Louis region, encompassing a ¼-mile NHRA-sanctioned drag strip, 1.25-mile superspeedway, 1.6- mile road course, a state-of-the-art Karting facility and a new 14-acre, multi-purpose dirt off-road venue.

Check-in

I arrived at the racetrack as the National Anthem was playing before the 1 mile run, which started at 6pm. The 5k was to start at 7pm, with the beer relay to run in heats starting at 8:30pm. The check-in tent was easy to spot, with NO line! Registration included a racer tank in red, along with a chipped time bib. I immediately ran into some of my friends from Big River Training Team who were waiting for the 5k and beer relay. We also had friends volunteering at the finish line, so chatted with them a bit while we were all waiting.

The Course

The 5k began and finished on the drag strip and included a loop of the racing oval. While advertised that the run would take place at dusk under the lights of the race track, sunset is not until after 8pm, so it was still light for the 7pm 5k and no lights were on. A little disappointing. It was still very cool to run on the race track though and was a little unusual to run on such a high bank at the end of the oval. Being on an IndyCar and drag racing courses, the race was flat.

Finish Line

We finished on the drag strip where we started. There was an announcer saying each of our names as we approached the finish line. Upon crossing the finish line, we were handed a bottle of water. Turning the corner, there was a line up of sports drink, various pretzels (rods, sticks, traditional, nuggets), and bananas. We were then handed our medals.

Conclusion

Participating in various GO! St Louis events before, they are all really well ran. I’d love if this race could be pushed back a little to actually run under the lights. A may have a slight obsession with night races now, with the Glo Run the night before and I just signed up for the Equinox half marathon, a night time race taking place at Westport Plaza in St Louis next month.

Interested in joining a future GO! St Louis event? Check out their website. They have all sorts of challenges you can sign up for by either racing multiple events in the same weekend or the same event at different race weekends. I completed the 5k Challenge last year, running three different 5ks – GO! St Louis in April, All American in June and GO! Halloween in October. I’ll be running the GO! Halloween half marathon this year.

Upcoming GO! St Louis events

October 22, 2017 – The Great GO! St Louis Halloween Race
- Half marathon, 10k, 5k, 1 mile
April 6-8, 2018 – GO! St. Louis Marathon & Family Fitness Weekend
- Marathon, half marathon, marathon relay, 7K, 5K run/walk, GO! St. Louis Read, Right & Run Marathon, children’s fun runs and a mature mile

Exercise

Glo Run St Louis – 2017 Review

August 23, 2017 No Comments

The Glo Run St Louis was this past weekend and billed itself as a Run Through Luau. As a big supporter of the community, my employer (Wells Fargo Advisors) pays for race entries to selected races benefiting local charities. The Glo Run St Louis benefited Children’s Miracle Network and I was lucky enough to win one of the spots through the lottery.

Check-In

I decided to take my 5 year old son with me, as he loves glo sticks and anything glow in the dark. The race started at the Upper Muny parking lot in Forest Park. We parked on the street at the entrance to the parking lot, so we’d have an easy exit from the park. Walking towards the check-in area, the first thing you notice is how long the lines are. I had received my bib number via email prior to the race and the lines were divided up by number, but the lines were so long you couldn’t make sure you were even in the correct line. Race day check in was the only option, so this is definitely an area for improvement.

My registration for the Chip Timed Run included a t-shirt, lei, 3 glo sticks, a flashlight, a bib and finisher medal. The initial long line was just for the bib and you had to go to separate tables for the remaining items. After collecting all our swag, we next jumped in line for body paint. My son opted for dots up the arms and face paint under the eyes. I followed suit with dots up my arms as well.

Course

The Glo Run St Louis featured 5 on course neon luau themed zones:

Giant Pineapples
Black Lights Luau
Luau Photo Op
Dancing Luau Giants
Arches of Luau

Giant Pineapples

Black Lights Luau

Luau Photo Op

Arches of Luau

The race started at 8:10pm, just after sunset. As you can see, the course became dark and the flashlight came in handy to see in front of us. We started out running, but as you can expect with a 5 year old, we quickly resorted to walking and walked most of the course. Which was totally fine, as this race is definitely under the category of “Fun” races and had such fun photo ops. Of course, my son had to stop at each one for a picture.

Upon finishing the race, we were handed a bottle of water. As only the finishers who registered in the Chip Timed Run earned medals, we had to walk to another tent to pick ours up. They also had a table with granola bars and fruit snacks available to pick up. The whole night, they had a DJ playing music and a big dance party formed as people finished the race.

Upcoming Events

The Glo Run has events all over the US with 3 races remaining in 2017 – Twin Cities, Milwaukee, and Cedar Rapids. Learn more at The Glo Run.

Exercise

Tabata – My Favorite Workout – What Is It?

August 16, 2017 No Comments

Looking for a quick, high intensity workout? Tabata may be your answer. The gym at my office started offering Tabata classes last year, and they have grown to be my favorite. But what is Tabata?

What is Tabata?

Tabata training is a high-intensity interval training (HIIT) workout, featuring exercise intervals that last just 20 seconds. HIIT workouts have been one of the fastest growing trends in the exercise world, due to their calorie burning potential in a short time.

Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

Workout hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. My office gym even has Tabata classes with core and cardio focuses. The best part is that the total class lasts only 20 minutes!

Source: eReplacementParts.com blog

Exercise, Juice Plus+, Nutrition

Shred10 Day #2

June 6, 2017 1 Comment

Thanks for following along with me to Day #2 of the 10 day Shred10. Let’s review the guidelines I’m following.

Breakfast

I finished off the Mango-chia overnight oatmeal that I had started on Day #1. Still delicious on Day #2. I’ll be trying out different variations of this recipe including strawberries and whatever fruit I can find fresh.

I also took my Juice Plus+ trio capsules, Juice Plus+ omega, and Doterra probiotic and TriEase.

I made it to the gym today! My first time in weeks. I attended a 30 minute Strength class at my office gym. It included 3 groups of 4 exercises that we completed twice for 45 seconds per exercise. Having not been to class in awhile, I chose a lighter weight (8 pounds). The exercises ranged from bicep curls with an overhead press and tricep dip to various ab work like planks. Definitely a great work out!

Lunch

My weakness at work is when the Lulu Dim Sum truck comes to campus. I love their General Tso Chicken! I splurged, after just working out, and ordered the General Tso, but with green beans instead of rice. Even though I’m not perfect with the Shred10, I love how it makes me aware of my food choices. I chose a vegetable instead of a starch. I then spent my lunch hour googling the ingredients in General Tso, what is gluten free, and what is considered processed food. The traditional General Tso sauce recipe includes sugar and soy sauce (which may or may not be gluten free). But I did learn that the chicken is battered in cornstarch, which is gluten free.

Snack/Dinner

I had several meetings this afternoon, leaving me to start my double shake at 4pm. I took a break when I got home from work and didn’t finish it off until 9pm. So, I missed that 6pm cutoff, but just didn’t feel hungry. Again, I had made my shake in the morning with just Dutch Chocolate Juice Plus+ Complete, unsweetened almond milk, and chia seeds. I throw everything in my shaker bottle, shake, and refrigerate until I’m ready to drink.

Sleep/Movement

I met the 7 hours of sleep goal, and fell a little short of my step goal, but I did get in that exercise as mentioned earlier.

Water

Fell much shorter on my water goal today. I do pretty well at work, but seem to stop drinking water when I get home. I have the same water bottle at work and home, so need to work on keeping it within arms reach, especially as I’m sitting at the computer working on my blog and social media posts.

Conclusion

Today was much tougher than Day #1. Having the accountability of this blog did make me choose a healthier option at lunch than I would have otherwise, but nearly every aspect will use some special attention tomorrow, especially as I am working from home and won’t get the movement around the office.

Missed Day #1? Catch it here.

Exercise

Race 13.1 St Louis – Review

May 23, 2017 No Comments

This past weekend I ran the half marathon at Race 13.1 St Louis. This is the 2nd year that this national race has been held in St Louis. Starting from Missouri Research Park in St Charles, this was the 1st race that I have ran in this area of St Louis. The course covered portions of the Katy Trail, Busch Greenway, and Hamburg Trail.

Pre-Race

To start the day, my alarm went off at 4:30am. I live about 40 minutes away from the race site and still needed to check in between 5:15-6:15am. With a high temperature of 69 degrees predicted for the day, I chose to wear a tank top and running shorts. Driving into the Reseach Park, there was plenty of close parking available. The race had a cap of 2,000 half marathon participants and 1,000 5k participants, but only 872 participants registered and only 753 finished. With these small numbers, I had no wait to pick up my bib and race t-shirt and then use a porta-potty. At packet pick up, I received a pre-printed race bib personalized with my first name and a race t-shirt. They also directed me to tables with safety pins, rubber bracelets, and temporary tattoos.

Race Start

The half marathon started at 7:00am, with the 5k to start at 7:15am. Pace groups were available for the following half marathon times: 1:45 | 2:00 | 2:15 | 2:30 | 2:45 | 3:00. This made it easy to line up in an appropriate spot. But again, with the small race numbers, there was no starting corral congestion as so many big races have.

Race Course

The course started in the Research Park with paved roads for the first 1.5 miles. We then entered the Katy Trail, with crushed limestone and beautiful views of the Missouri River. We stayed on the Katy Trail through mile 6. Hydration stations were located about every 2 miles, but the first station at mile 2 had ran out of cups by the time I got there, but had gallons of water that you could use. All other stations had both water and Gatorade.

We left the Katy Trail for the Hamburg Trail through mile 10, also on crushed limestone. The overall race was pretty flat, except for mile 8, which had a steep incline. At mile 10, we entered Busch Greenway, a paved trail that ran near Highway 94, back to the Research Park. Up to mile 10, the trail had been pretty well covered by tree coverage, but opened up at mile 10 for a warm final 5k.

The race organizers had warned runners of muddy areas on the Katy Trail after the recent floodings, but the Katy seemed in great condition. There was light muddy areas on the Hamburg Trail, but nothing that impeded your progress or slowed you down.

Finish Line

There was great crowd support and cheering upon exiting the trail and entering the finish area. There was someone on a loud speaker cheering all the finishers and announcing runners as they crossed the finish line. After crossing the finish line, volunteers handed out race medals and wet cloth to help cool down. They had tables set up with bananas and granola bars and a beer tent available. Papa John’s was also there handing out pizza. As I was one of the later finishers, they offered me a full pizza as they still had a large stack to give away.

Conclusion

Race 13.1 was a great experience on a beautiful course! It’s a race that I will be adding to my annual “Must-Run Races”.

Upcoming Race 13.1 Races

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