ClassPass launches in Orange County!

I love trying out new work out classes, and lets be honest it seems about every month there is a new studio popping up with a "new" style of work out.

I usually stick with the basic running (see 1/2 marathon post) and Pilates to lengthen and lean.  Given I have attended the same studios for years, give or take a few in between,  I really enjoy the opportunity ClassPass gives me to check out other local options with out a significant commitment.  My first class was at Club Pilates Costa Mesa, I know its my norm, but it gave me a chance to check out another studio while still staying within my comfort zone. Brittany, the instructor was very welcoming and super friendly, the class was about 1/2 full and she payed close attention to everyone.

I have to say the best part of ClassPass is the confidence that comes along with it.  I didn't feel like I was walking in with a Groupon or paid for a discounted service, the studio treated me like I was a regular member.  Next up is Grit cycle and Dailey Method! both studios I have never been to and workouts I have not participated in for years!!! Check out ClassPass and their participating studios Here. 

Club Pilates Costa Mesa, CA 

Tri- City half marathon

Happy Tuesday! I hope everyone had a great weekend.  I spend mine completing one of my 2015 goals, which was running the Tri-city medical half marathon in Carlsbad, CA.  I set this goal on my 30th birthday and feel accomplished that I was able to follow through with it.  I created a running plan to follow, but fell a little short and did not prepare for this race as well as I had for prior races.  That being said I still set my time goal high, with a completion time of 2hrs.  

The morning of the race I felt relaxed and confident, the week prior I ate a clean diet, maintained good sleep habits and stretched my muscles daily.  These good habits really seemed to help we feel great on race day.   

Once I got into my "wave" group I was ready to go, the first 7/8 miles I cruised up and down the coasts rolling hills.  Once I finished mile 8 my plan was so slow slightly and speed up again for miles 11-13, that would have worked if I had not eaten an orange slice!  I had to slow my pace due to a major side cramp, I was really bummed but pushed along and finished the race in 2:02, 2 minutes slower then my goal.  I am very competitive with myself and was really bummed about my time and how I felt at the end of the race.  I am glad I completed the race and feel great about how strong my first half of the run was, now I am ready to beat that time and continue my weekly runs.  

Lesson learned here:  Don't eat the orange and over prepare. 

Until next time!

Carlsbad  beach

Start of the race

Birthday thoughts {turning 30}

Is 50 the new 30 or 30 the new 20? Or was it 40 is the new 20? Honestly, I can’t keep up! In honor of my 30^th birthday I thought I would write down a few thoughts.

Lets start with why 50 can’t just be 50 and 30 just be 30?  It may be a cliché but lets all be honest with ourselves and keep the numbers the way they are.  If  you keep yourself feeling good, then it doesn't matter what the number is.  Now that’s coming from a 30yr old…. Maybe when I’m 50 I will disagree with myself.  So far I have not hit an age that I was “freaking” out about, I have some friends that were scared of 25! Some 30 and a random 32! I don’t think It is the number they were afraid of, but more than likely where they were in their life at that time.  I loved being 25, it wasn’t the number that made that year great but the experiences I had that year.  I was more hesitant to turn 26 because I had had such a fabulous 2009. The “older” I get the more I don’t want to give up the prior year, I think I do a good job on making each year count and creating new experiences.  I see a birthday as a time to reflect on the past year, set goals for the next year and maybe even complete the goals from the prior year, but none the less move forward.  I definitely don’t want to move backward. 

Turning 30 did not scare me one bit, I feel like that is the age I should be.  In fact I tell my husband “I get better with age." He laughed, then he saw some photos from my late teen years, blonde hair, short hair, round face, red hair…. I’m sure you get it.  I feel like at 30, I have become comfortable enough with myself to know where my weakness may lie, definitely where my strengths are and where I still need a little work.  I also know what make up to wear, hair styles that look good and what types of clothes fit my body best (although, I can still make poor clothing choices). 

I have always had the thought process of no worries, it will all work out.  To back that up my high school senior quote was “hakuna matata” meaning no worries.  I did not realize at the time that I would try and live by that quote.  I feel blessed to have a supportive husband that has given me the opportunity to figure out what my passions are, find myself and make new career moves.  Needless to say he finds himself on his toes quite frequently and if you were to ask him what words scare him the most, he would likely say, “So I was thinking….” Knowing that following shortly after could be some very colorful thoughts.

I am happy to put 29 behind me and am curious about 30, I do not believe it is as harsh or horrible as people say.  In fact I feel like I have just hit the ground running, I have already signed up for my first half marathon (in my 30’s) in January and just this past month started a new career teaching Pilates, which I LOVE!!!

Lets pop some bubbly! 

Xo

Suz

Pilates for runners (Fitness Friday)

I have been practicing Pilates for over 7 years, I got hooked after seeing toning results from mat classes and then in natural progression moved into reformer classes and never looked back.  Being a runner, I was looking for another work out that would compliment the pounding of the pavement.

I feel like this post is important following last Fridays Fitness Friday post, training for a half marathon.  I, like may others during the training months came down with a head and chest cold.  The last thing I want to do or should do is go out on a 5 mile run.   Now I am stuck at home sick but cannot afford to give up a training day, why not do some Pilates! 

What does Pilates do?  The moves incorporate proper spinal alignment, which helps us move more efficiently.  A well-rounded work out will touch on every muscle group including your legs, and lets be honest what runner out there can’t use some good lengthening of the hamstrings.  Many Pilate moves trigger abdominal strength, like planking on one leg and oblique twists.  A strong abdomen helps protect the spine and prevent back injuries while pounding that pavement. 

Check out the moves below for some at home Mat Pilates moves that you can do on your down day or even incorporate before your daily run.  Enjoy

Corkscrew- lie with legs straight out and arms at side, engage the abs and lift the legs up roll them over head rounding out the spine, engage abs and bring legs back down (10 REPS)
Leg Swings- Arms down at sides, legs up to 90 degrees, engage obliques and swing legs right then left, make sure rib cage stay on mat (10 REPS each side)
Mountain climbers- Hold plank, gaze at mat.  Lift left knee to right elbow, replace foot, lift right knee to left elbow (8 REPS each side)
Bridge with glute dips- Arms long at sides, feet flat on the floor knees bent.  Lift hips up, pressing evenly through feet.  Lower the hips down a little and lift back up (3x) lower down and repeat (8 REPS).  Engage glutes and hamstrings.
Push up- Lower down into a push up, elbow in at sides.  3 count down and up (10 REPS).
Swimming- Engage glutes and quads, lift right arm and left leg then switch, keep legs and arms long and straight.  preform for 10 sec. 3 REPS
Scissor kicks- flex upper body and lift right leg, hold for 2 count lower and lift other leg.  Stay flexed up, sink the belly down keep legs straight and slightly lifted off mat (10 REPS each leg)

(These are all great pilates moves and I pulled photos from the below sites)

Pilates for runners by modernlyfeblog on Polyvore

Calorie-Blasting Moves From The Big Book Of Pilates
prevention.com

Best Pilates Moves For Runners
fitsugar.com

Best Pilates Moves For Runners
fitsugar.com

Pilates Arm Workout you can do Anywhere & Anytime
kristinmcgee.com

Adrianne Pelt
mastertraineradriannepelt.com

Core Integrity with Cat: Essential Yoga Moves
catcore.blogspot.com

Adrianne Pelt
mastertraineradriannepelt.com

Motivation Monday {half marathon training}

Hope everyone had a great weekend! We celebrated a friends 40th birthday with many good friends we had not seen in a while.  That being said with left over endorphins from a great saturday workout and some liquid courage.. wine ;) a friend and I decided to sign up for a half marathon.  This will not be my first but it has been about 2 years since I ran my last one.  It took that long to decide I was ready to put in the time and energy to start training again.  I wouldn't necessarily call myself a runner, at least not right now, but I do hit the pavement or treadmill about 3-4 times a week.  I love the feeling of heading out for a long run and seeing where my mind and at times feet take me.  I started to crave that feeling again and decided it was time to "lace up the sneakers".  To be honest I don't take training for a half marathon lightly, I am very competitive with myself and always set out to beat my fastest time.  

So... no better time then now to start training for the Tri City Carlsbad half marathon find info here.

I have used this training plan for the last 3 half marathons I ran, and plan on using it again.  If you are looking for a running program I highly suggest it.  You can find the full site here.

Week	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
1	Off	Fartlek (4M)	4M	4M	Off	3M	6M
2	Off	Fartlek (4M)	5M	3M	Off	3M	7M
3	Off	4-5 Hills 5K-10K pace	5M	3M	Off	3M	6M
4	Off	3-4 Long Hills 5K-10K pace	3M	4M	Off	3M	8M
5	Off	5-6 Hills 5K-10K pace	3M	4M	Off	3M	7M
6	Off	3 x Mile 5K-10K pace	4M	6M	Off	5M	9M
7	Off	3 x Mile 5K-10K pace	3M	5M	Off	3M	7M
8	Off	6 x 880s 5K-10K pace	5M	6M	Off	5M	10M
9	Off	6 x 880s 5K-10K pace	4M	7M	Off	3M	10K Race (Or 8M run)
10M	Off	4 x Mile 5K-10K pace	6M	7M	Off	6M	12M
11	Off	5M	5M	8M	Off	3M	8M
12	Off	5M	5M	8M	Off	3M	RACE DAY

Fitness Friday!!

Fitness Friday- The summer is coming to an end and our workouts may have suffered due to the busy summer schedules. Here are a few tips to get you moving again.

Buy a new pair of sneakers – many of us run in the same old sneakers we have had for years.  Did you know sneakers usually last only about 1 year when running 7 miles a week?  Go to a local running store to get a foot analyses, choose a shoe that fits your foot and running style, they may not be pink…

Make a plan and set a goal- Make a weekly plan to move.  I will run 2 miles three times this week, or maybe try out a new class or studio in your area.  Goals should change every week or two to mix it up.

Start a challenge- many work out studios and even gyms have started offering challenges.  Whether it’s completing a certain number of classes a week or a challenge of the day, participate in it.  

Join a group- Want to meet new people and work out? Join a running group or attend a group class consistently at the same time every week/day this will have you looking forward to seeing the same people and maybe even making a new friend. 

 

Find a new path and take it

Mommy community {guest post} By Suzanne Solomon

When Suzanne and Lydia first asked me to guest blog about my pregnancy I was a little nervous and wasn’t quit sure what I would write about. As you have read in my prior Q & A I have had a very uneventful and healthy pregnancy (yay!! currently 32 weeks) with no real issues except the occasional doughnut cravings.

Needless to say, at week 29 I received routine blood work results that diagnosed me with gestational diabetes. I was shocked! I felt great, maintained a healthy diet and was exercising regularly, and hadn’t put on much weight. I was so confused.

Scared and nervous, what had I done to cause this? Once I gained my composure and started educating myself on the disease; I soon realized it was nothing I did, per say, yet how my body was/is reacting to and breaking down of carbohydrates and sugars.

I met with my doctor to review a list of foods to eliminate from my diet. Juice, soda, fried food, sweets and FRUIT. Yes, fruit. My pregnancy had turned into a fruit maniac, eating about five to six servings a day. I thought we were supposed to eat 5 servings of fruits and veggies everyday. I was surprised to learn that fruits should be kept to a minimum, or thought of as a "treat” due to the high natural sugar content.  Who eat fruits as a “treat” unless its over ice cream?!  The conclusion is I was over indulging, I had to give up my daily banana, apple and pineapple, all which are the highest in natural sugars.

Overall, I haven't had to make too many changes in my diet. Due to an autoimmune disease triggered by food allergies, I already abstain from dairy, wheat, soy and artificial sweeteners. So, cutting out complex carbohydrates wasn’t too difficult.

I do have to test my blood four times a day and maintain a low carb, high protein, NO sugar diet. If I eat fruit it must consist of berries like blueberries or raspberries, which contain the least amount of sugar.  I am required to walk for at least 10 minutes after each meal with an additional 30 minutes of cardio a day. 

In all honesty, it has not been too bad. GD is not a death sentence; rather an opportunity to learn portion control and focus on eating super healthy. And its true, the less sugar you eat, the less you crave it.  Knowing I am doing this for my little man who is due October 8th has made the transition and process that much easier. And I plan on continuing this way of eating post birth.

baby on board 

My husband and I have been together for three years, health and fitness has always been a priority to us, and at times an obsession. I was very informed about the do’s and don’ts of pregnancy, but what I have learned the most in these 32 weeks is to go with the flow and listen to your body.  You may have your mindset and planned to do something one way but your little guy/or girl has something totally different planned out for you.  Pretty much the way life will be from now on.

Running series {Two}

Good morning week 3 of Interval training.  Like I promised here is running series two.  Since you completed series one, packed with hills/intervals you will feel like this one is easy.  I hope you are all feeling great and I bet after the next two weeks you will be getting that runners high or feel the need to go run.

Series two will be working on speed training.  Follow this program 3x a week. 

*Its only 15mins. if you feel good repeat workout.

- Recovery speed (RS) a speed that you can maintain for 20-30mins

- Push speed (PS) a speed that is about 1-2 + miles an hour faster then RS

- Sprint speed (SS) a all out sprint

* 1.0 incline is a flat road

Workout: TWO

3-5 minute warm up (RS)

30 sec.- PS

1 min- RS

1 min- PS

1 min- RS

2 min- PS *try to up the speed by .1-.3

1 min- RS

2 min- PS *try and match the previous PS 

1 min- RS

30 sec.-SS 

1 min- RS

1 min- SS

1 min- RS

2 min- SS all out sprint 

Here is a little reference for paces
RS= 5.5-6.0
PS= 6.5-7.5
SS= 8.5+ (depending on timing)

Run hard,

XoXo ML 

Running Program {one}

Hello Monday!!! I had a great weekend packed full of Pilates training (3 days straight for 5 hours!)  I could not wait for Monday to come along.  Yes I just said that.  I was craving cardio!  There are the days when I dread running, then there are days that I can’t wait to hit the road or treadmill {depending on weather}.

Logging hours a week on the treadmill or elliptical is not always the best way to acquire that longer lean body.  And sometimes we simply do not have 45 minutes to spend at the gym so I decided to share this fat blasting cardio workout.  Inspirations for these workouts are from Orange Theory Newport beach.  One of the best 60 minute workout classes.  Find a studio Here.

Many times people, women especially, have not found the workout for their body type and continue to do the same routine over and over again not attaining the results they would like.  That sounds a lot like the definition of insanity, which, is how we start to feel when no results are seen.  Follow this cardio plan 3-4 times a week (or more). I promise you will not get bored and you will feel more energized, but be ready to sweat!

* Check back every week or so for a new routine. 

*Work out is done on the treadmill but can be done on the elliptical.

*A heart rate monitor is recommended find them here Here Polar is known to be the best.  It comes in Pink!!

- Recovery speed (RS) a speed that you can maintain for 20-30mins

- Push speed (PS) a speed that is about 1-2 + miles an hour faster then RS

- Sprint speed (SS) a all out sprint

* 1.0 incline is a flat road

Workout: ONE

3-5 minute warm up (RS)

1 min- PS

1 min- RS

2 min- PS

1 min- RS

1 min- SS

1 min- RS

add 7.0 incline

1 min- PS

1 min- RS

down to 6.0 incline

2 min- PS

1 min- RS

down to 5.0 incline

2 min- PS

1 min- RS

down to 1.0

2 min- SS all out sprint – this will feel great after the hills

Recover work out complete

Let us know how you feel.

XoXo ML