05-31-2013

SO SORE

So this week, as I mentioned, I’m getting back into lifting. Considering I haven’t done serious lifting in probably two months, I am SO SORE RIGHT NOW.

Mainly my upper body, like my elbow crease area (from pullups) and my shoulders. Here’s what I did so far this week:

Monday: Upper body

Pullups

Pushups

One arm dumbbell rows

Shoulder L-raises

Lat pulldown

Shoulder external rotation (45 degrees)

4 hill sprints at 8.0 incline

Tuesday: Lower body

Reverse lunges

Back extensions (focusing on hamstrings and glutes)

Barbell squats

Dumbbell deadlifts

Dumbbell step-ups

Single leg deadlifts

Bicep curls

Wednesday: Off…and relaxing on the beach :)

Today, I will be doing upper body again along with some running. I need to try to maintain my running up so I don’t lose my running fitness, but at the same time I really want to gain some strength and muscle (and get a bit leaner) before marathon training starts again. I plan on starting either June 10 or June 17…I can’t decide if I should to a 20 week plan or do less.

For those of you who may not know, my mom and I will be running the ING New York City Marathon in November! It will be our second time doing this race, and we are running it for Team DetermiNation of the American Cancer Society. I have set up a t-shirt shop online where all proceeds go to our charity fundraising, so please check it out! They are all fitness related shirts :)

Anyway…hope this soreness subsides a bit before tomorrow!

Do you get sore easily? How about delayed onset muscle soreness? I always get sore the second day after exercise!

 

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05-31-2013

Online Personal Training

I am working on this and really want to get this up on my site soon!

I had to take it easy with personal training last semester due to grad school and work…but it is something I love and am passionate about, so I want to continue doing it however I can!

I am trying to come up with an 8-week at-home workout routine, using only dumbbells, that I can offer you all at a low price…as in the cost of like, 2 lattes ;) I’d also include some nutritional tips.

I want to make them include some cardio, but strength as well. Each exercise will have photos of my depicting correct form and procedure. Please let me know if this is something you would be interested in! I also want to offer customized plans for those who may want a more personalized plan with regular motivation and interaction.

I also will definitely be making more workout videos this summer! I started making videos for my channel last summer, so it’s definitely something I will work on. Any ideas for workout videos? If you haven’t seen my channel, check it out/subscribe!

I’ll leave you with this little motivational piece for the weekend :)

Do you have a personal trainer?

 

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05-29-2013

Health/Fitness Links To Get You Through The Day

It’s finally getting warm here in NJ! Though my perfect temp is around 65 degrees…

Here are your health links for today:

Today’s links were more food oriented…yum! Do you have a favorite/tried and true recipe?

 

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05-28-2013

Getting Back Into Lifting

I took last week off from exercise in general after the Brooklyn Half Marathon. Yes, I could have done spin or easy cross training but I really just needed a physical and mental break from running/exercise. I just wanted to relax for a bit before getting back into lifting, and in a few weeks, marathon training. Have you ever needed a break?

Definitely got lots of sleep last week :)

But I’m back now and ready as ever to get back into heavy lifting! I want to use the 3-4 weeks I have before marathon training to re-focus on building muscle and strength (and getting  a bit leaner), before I have to focus back on running and put lifting on the backburner.

I’m debating on whether to do upper and lower body splits, which has really helped me build strength in the past…or doing full body workouts…decisions decisions! For now, I think I’ll do upper/lower, and include some HIIT like hill sprints on upper body days. Here’s what I plan on doing (though this week I’m starting on Tuesday since the gym was closed for Memorial Day):

Monday: Upper body + hill sprints or HIIT video

Tuesday: Lower body (+ biceps. I read a study that said that doing biceps after legs actually helps them grow and get stronger faster than doing them at the end of an upper body day. Tried it and helped me reach my unassisted pullup goal!)

Wednesday: Run or spin

Thursday: Upper body + hill sprints or HIIT video

Friday: Lower body + biceps/triceps

Saturday: Run, spin, bodypump or HIIT video

Sunday: Rest

I am so looking forward to this! After months of running and training for a half marathon, I’m excited to be lifting, trying new classes, and doing HIIT videos I have found recently, like those on Fitness Blender, or Insanity videos. I am a firm believer in switching things up when you get bored, so I’m really excited for this. I just need a change before marathon training starts and takes over my life :-p

Have you needed to take a break from running, spinning, lifting, etc? What did you replace it with?

 

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05-27-2013

Happy Memorial Day!

Hope everyone had a great, long, relaxing weekend. But let’s remember to take the time today to remember those who serve or have served our country to protect the USA and our freedom.

Here’s today’s “Monday quote”…I love this:

MEMORIAL-DAY-PRINTABLE3

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05-23-2013

Brooklyn Half Marathon Race Recap

Ok, I have finally gotten around to writing this recap! Let’s just jump right into it.

So we woke up at 4 am on Saturday morning, which was the earliest I have ever been up for a race. I went to sleep at 9:30 the night before, but was tossing and turning a lot thinking about this race. Do you get actual sleep before race day?

My dad drove us in and we got there around 6:15. Here’s the pretty sunrise we saw on our way in:

We used the restrooms and then basically just hung out in our corral. I really liked that each corral had their own set of bathrooms. It didn’t get too packed or have crazy lines which I was expecting if they just had a long row of them outside of the corrals for everyone.

Our corral was set to start at 7:30 am. As the time got closer, I got more and more nervous. Not necessarily because I wanted to PR (which I did) but because I just wanted to finish and not have to stop because of shin pain.

At 7:30 we were off, and the first 3 miles were great. We felt good. and from what I remember our splits were:

Mile 1: 10:15

Mile 2: 9:18

Mile 3: 9:25

My plan was to do the first 5 in 9:30 pace then pick it up to 9:20 pace. Well, I thought I could do this during the first 4-5 miles. Then Prospect Park happened.

I was expecting hills, and I train on hills but for some reason these hills just really slowed me down. One in particular was super long, like probably half a mile (maybe a little less). Once we got out of Prospect Park we were at Mile 7 and it was pretty much flat but the damage was done. I was beat, it was hot and humid, and I was sweating A LOT aka losing a lot of water and salt.

photo 3

Running in the park

photo 2

Finally leaving the park onto Ocean Parkway

Isn’t my shirt drenched with sweat so attractive? :-p The humidity definitely started slowing me down. I was glad we were on the parkway heading straight to Coney Island, but personally, I thought it was pretty boring. It seemed as if it lasted forever. But, at the same time, the miles did tick by quickly. I don’t know how to explain it haha. I was glad that we were at Mile 7 after the hilly park, because if it was Mile 4 or something I would definitely feel defeated.

Anyway, so yeah the parkway stretch was boring. At mile 9 we had to stop and walk to fuel and just take a break. My mom’s knee was bothering her as well. Once we started running I made a pact with myself that I would run until the next mile, then walk a short break, then run to the next mile again. I kept telling myself it was just a treadmill working. Just hold on for a few more minutes then you get a break.

At mile 11 I knew we had only 2 more miles. I WANTED to run the whole way but I just couldn’t catch my breath with the humidity. What is so frustrating about this race was that my legs and shins felt great. But I just couldn’t get my breathing right. Also, at Mile 8ish we knew we wouldn’t hit our time goal of around 2:05. I would be happy with anything around our original half marathon time. At Mile 11, I really thought we’d finish 2:15.

RANDOM NOTE: There were NYPD officers around Mile 10 who were cheering on runners and yelling out, “DO NOT WALK. YOU WILL GET A SUMMONS.” That gave me a little pick me up. I love spectators.

So then we finally made it to Mile 12. There were a ton of spectators on the road entering Coney Island which really helped me speed up a little bit and not walk at all in the last mile. I saw the sign that said, “800 Meters To Go” and was pumped. I thought, ok just 2 laps on the track. I can do this. I always break things down into laps on a track when my mind needs a little help.

Then, I saw the ramp up to the boardwalk. SO CLOSE! This is another complaint, however. The ramp was not big enough for how many runners there were, so we had to all slow down A LOT. Like, almost walking. I got to the top and my mom and I sprinted as hard as we could to the finish. We also FINALLY remembered to raise our arms up for a posed finish picture. In the 3 halfs and 1 full we have done, we always have forgotten to do this.

Screen shot 2013-05-23 at 10.34.06 AM

And then, we finished! My mom’s stopwatch said 2:11 and I was honestly shocked. I thought we finished around 2:15 because of how our pace slowed. Our official finishing time was 2:10:56 which was basically our 1st half marathon time from 2011, which was also way flatter (2:10:58). I’ll take it!

So happy to be done!

We got our medals then kept walking. My dad and brother were at the finish and took a lot of photo and video of us. I love when our family comes to support us!

photo 1The good thing about the day was that it was cloudy the whole time. The bad thing was the 70% humidity. But what can you do, race day is always a toss up of whether you will get perfect conditions or not.

We had to leave right after the race so we didn’t get to experience any of Coney Island. Sad. I put on my new compression socks by 110% and iced in the car. I will be writing a review on this product very soon!

I had a few stomach cramps for a few hours after the race, but made sure to get in some protein in the car and ate some eggs. Other than that I couldn’t really eat until dinner that night.

But good news, very little shin pain after! In fact, my legs were just stiff and tight. I took a 4 hour nap while having my legs raised that helped too :)

The next day, I was a little bit sore but not much, and the third day I was perfectly fine! Best I have felt after a half marathon. So, at least my body has gotten used to the long distances!

So that’s pretty much it! I would rate this race a B. The route wasn’t anything to write home about, but the finish on Coney Island was pretty cool. I was disappointed with my time, but then realized, hey, my body just ran 13.1 miles and feels mostly fine after. I need to give myself credit. Plus, I didn’t even get my worst time ever which was what I was expecting.

Overall, it was a good day, and I’m happy I felt so good afterwards, as opposed to how horrible I felt after NYC Marathon.

Who else ran Brooklyn? What were your thoughts on the course? In general, are you disappointed when you don’t hit a time goal?

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05-22-2013

Health/Fitness Links To Get You Through The Day

It’s gonna be a hot one today! For me, perfect temp. is 65-70ish degrees. More than that, I start to sweat. Blegh. How about you?

Here are your health links for today:

Have you tried cauliflower rice before? I did it while on Whole30 and loved it!

 

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05-21-2013

The Past Week

As I have mentioned a few times…the past week was super crazy! It was full of events and I was exhausted by the end of it but all were things I wanted to do. I figured I’d write a quick recap of what I’ve been up to! Don’t worry, my Brooklyn Half Marathon race recap is coming soon ;)

So, on Monday, my dad and I headed into NYC to visit the offices of Likeable Media and meet with the CEO and Founder, Dave Kerpen. I found out about Likeable Media at Social Media Week back in February. After that, I read Dave Kerpen’s book and decided to tweet at him to see if I could meet him for an informational interview. He replied! I wasn’t expecting that at all. My dad and I both met with him and asked for his insight into building our social media marketing business. He was so helpful, nice and funny! Plus, he also gave me a copy of his new book to read. It was a very informative meeting that really motivated me to keep moving forward with my business.

My dad with one of the freebies we got

On Tuesday, my sister and I headed up to NY again with one of my supervisors to the Westchester Digital Summit. We had no idea what to expect because it was so new, but the keynote speaker was Gary Vaynerchuk who is one of my entrepreneurial idols. We got to network a bit, attend some great media related sessions, but the best part was definitely Gary’s speech at the end of the day. If you’re into social media at all, or own a business and want to learn more about social media I highly suggest you check out his speeches. He’s hilarious and totally on point with where we are at in the digital world currently.

AND, I actually got to meet him and ask him for 1 piece of advice he would give me as I start to build my business!

Me and my sis

Okay…THEN on Thursday (sorry, this post may get long haha), my sister and I headed into NYC again to check out the Small Business Expo (waste of time) and go pick up my bib number for the Brooklyn Half Marathon. I won’t go into much detail here as there really isn’t any. The pre-race party area was pretty cool, but I was exhausted and didn’t feel like standing around to check everything out.

On Friday, I had a reception that Rutgers Recreation put on for the graduating seniors. It was a really nice event with catered food, and we were giving stolls to wear on graduation day. I have worked with a great group of students this past year and am sad that it has come to an end, but I am excited for all of the seniors who are graduating! They will certainly be missed.

My marketing team.

Saturday was the Brooklyn Half!! I have been building up to this since the end of January. It wasn’t my best race, but I’ll take it. That recap post is coming soon! Waking up at 4 am was not fun!

Lastly, Sunday was my graduation day! I received my Master of Education in College Student Affairs. I can’t believe another two years has gone by. It was a rainy day, but a great one. I loved having my family and boyfriend there supporting me and feeling how proud they were of me. Here are some pics from that day!

Dan and me

Me and my sis

Decided to get crafty with my hat

I’d post one of my whole family but it’s on my mom’s phone and I’m currently too lazy to go ask her to send it to me :-p

Overall, it was a great and eventful week! I am blessed to have so many people standing behind me and supporting me through me endeavors. I can’t wait to see what the future holds.

I also am happy I have a bit of a running break now and can get back to some heavy lifting :)

Do you take running breaks after big races? Or do you train all year?

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05-20-2013

Motivational Monday!

I’m back! And officially have my Master’s degree :) I will post all about my crazy past week in the next few days.

Today’s quote is about the future, as I’ve been thinking a lot about it with graduation at all:

I love this quote. Commencement is about the future, and believing in your dreams. I’m so excited to start a new chapter of my life and pursue my goals and aspirations. We’ll see what happens!

Always believe in your dreams no matter how big or small they are…no matter what they have to do with. We each have dreams that we may share with others, or may hold to ourselves, but life is about pursuing them without fear of failure. You never know what will happen, good or bad, but I’d rather try than live with regret.

Have any of you graduated or are graduating in the coming days? Congrats to the Class of 2013!!

 

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05-15-2013

Busy, Busy, Week

Hi everyone…sorry to be MIA! I know today I usually post my “Health/Fitness Links” but I have been so busy. I was at a digital summit all day yesterday with my sister, so I had no time to write anything. I will be in NYC again tomorrow, have a reception Friday, my HALF MARATHON Saturday (!!), and graduation Sunday.

Needless to say, I will be happy when this week is over lol.

Here’s a pic of us from yesterday…it was a great day and we learned so much to start expanding and improving our business!

I will be back to our regularly scheduled programming next week, I promise!

Plus, I’m sure I will write a nervous post leading up to my race ;)

Have a great week!

 

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