Rise!

 

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Yoga Mat By: Gaiam – Hana Singlet By: INKnBURN
Up off my buns finally. Been in a physical rut/dead stop for quite some time. Struggles are real, depression and loss are real and not always is it easy to bounce back. I tend to shut myself off and hide from the world till I am stronger again. I think it’s because I never want anyone to see or know when I am hit hard and feeling weak and vulnerable. Shutting myself down has always been my go to fix. But it doesn’t work, it only makes things worse.
So I have a new attitude, new goals, and a new fitness schedule. It’s easy and flexible and will allow me to ease myself back into it all while still pushing my limits but giving me room to change things up. In the past I’ve tried to adhere to rigid schedules (that I made for myself) and ultimately I burned out fast. I pushed to hard in some aspects and not hard enough in others. But now I feel my head’s back in the game and hubby and I are working to be a support system instead of being negative enablers. You know how that story goes. I’d say how about stopping for a doughnut and while yeah one doughnut is fine, once in a while, us leaving with four doughnuts and neither trying to talk the other back to just one, or better yet none in NOT fine.
We’ve sadly loved each other so much we’ve allowed each other to be lazy and excuse away and let back in bad eating habits. Now we’ve acknowledged the problem and are facing it head on. We’ve turned the page and now love each other enough to say no, to give that push when needed and to be the reminder that we can do better and strive for more. We’ve moved and LOVE the place and with that have good vibes and positive energy flowing again (photo’s to come)!
So yeah, back to my schedule….
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I’m getting back to the basics and starting all over again. This will help me focus and small improvements and specific goals.
Monday – Yoga
Tuesday – Run/Walk/Run
Wednesday – Cross Train/Weights
Thursday – Run/Walk/Run
Friday – Yoga
Saturday – Long Run/Walk/Run
Sunday – Rest/Stretch
When we moved we moved near two amazing things,  a park and a yoga/meditation/reiki studio! We also live near a gym and the YMCA (looking into memberships). And I also have a couple at home video’s I love. Bob Harper has a great series of video’s that are complete cardio conditioning, these are my go to when I am at home and need a good strength workout. He also has one of my all time favorite Yoga dvd’s. But I also follow a few yogi’s online and I’m going to check out Beachbody’s new release, 3 Week Yoga Retreat. Seane Corn, Travis Eliot, Shiva Rea and Rodney Yee are some of the online yoga teachers I follow. Another great source for yoga is Gaiam! I am hoping to incorporate some of the RWB‘s Death By Sled workouts @TheVault (it’s gonna hurt!). I’m dying to try kickboxing!
Toss in some hiking, hula hooping, swim training (yikes) and maybe some biking and climbing for a bit of flavor and I think I’ll be doing just fine. Oh and don’t forget RACES!! They are a huge motivator and so much fun!!
I am so thankful for my husband, friends, and family that stick by and remind me that even when life gives you those lemons, oranges and grapes are out there too. I’m thankful for my INKnBURN, RunJunkEes, RWB, and Hogwarts Running Club families out there who even when I’m not participating give me the motivation and inspiration I need to pick myself back up again. You have no idea how inspiring you really are 💙
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So if you’re out there and life gave you some set backs and kicked your butt to the ground, just remember that when you fall, you can rise again. So start climbing back out of it and live. Live life loud and embrace ever single moment with your whole heart. It’s your one sweet life. Don’t let anyone’s judgement hold you back, even your own. I believe in you and I believe in me. We can do this 💜
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80’s in November! Indian Summer? And of course, a recipe I found!

 

7a012dd5d244761d0b1b20fcff687eccWHEN IS INDIAN SUMMER?

Here are criteria for an Indian summer:

  • As well as being warm, the atmosphere during Indian summer is hazy or smoky, there is no wind, the barometer is standing high, and the nights are clear and chilly.
  • A moving, cool, shallow polar air mass is converting into a deep, warm, stagnant anticyclone (high pressure) system, which has the effect of causing the haze and large swing in temperature between day and night.
  • The time of occurrence is important: The warm days must follow a spell of cold weather or a good hard frost.

The conditions described above must occur between St. Martin’s Day (November 11) and November 20. For over 200 years, The Old Farmer’s Almanac has adhered to the saying, “If All Saints’ (November 1) brings out winter, St. Martin’s brings out Indian summer.”

WHY IS IT CALLED INDIAN SUMMER?

Why is Indian summer called Indian summer? There are many theories. Some say it comes from the early Algonquian Native Americans, who believed that the condition was caused by a warm wind sent from the court of their southwestern god, Cautantowwit.

The most probable origin of the term, in our view, goes back to the very early settlers in New England. Each year they would welcome the arrival of a cold wintry weather in late October when they could leave their stockades unarmed. But then came a time when it would suddenly turn warm again, and the Native Americans would decide to have one more go at the settlers. “Indian summer,” the settlers called it. Watch a video from Editor-in-Chief Judson Hale about the origin of Indian Summer.

 

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INDIAN SUMMER APPLESAUCE

INGREDIENTS
4 quarts (1/2 peck) apples
3 or 4 purple plums, pitted
2 cups sugar
juice from 1/2 to 1 lemon, to taste
cinnamon
nutmeg
INSTRUCTIONS
Wash and quarter apples and plums. (No need to peel or core apples.) Place in a large pot and add 2 cups water. Cover and boil until apples are soft and the peels are falling off. Add sugar. Simmer another couple of minutes, until sugar is dissolved. Pour by small amounts into a food mill or other sieve, and press out the applesauce, discarding peels, seeds, and cores. Stir lemon juice, cinnamon, and nutmeg into applesauce.
YIELD:
2 quarts

Source: The Old Farmer’s Almanac (of course 🍎)

 

 

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To Race Or Not To Race

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There are many many reasons TO run races. They can be really very motivational and being surrounded by so many amazing and supportive fellow runners can be a great experience and very inspirational. But during my mini hiatus from running I considered the race I have coming up and the pressure that can put on me. I signed up for that race long before my injury or my dog passing and all the other stresses life’s thrown at me and us over the last few months. And it’s a length I’ve never even tried before, a half marathon. I’ve done one 10-miler before but usually I do 5K’s, maybe a couple 7 or 8K’s thrown in through the year. But not even in training have I ever done a half marathon. The last time I even walked something that distance was likely the slow walk we did through our Disney excursions. So a half marathon is a little intimidating.

 

course_muertitoTo Race

There is something to be said to be in the crowd waiting for the horns or whistles to start a race. There is an energy that can be addictive. It has nothing to do with competing. It’s the vibe of all these athletes (yes you are an athlete if you are in a race, or even running for that matter) who have trained, prepared, anticipated and usually woke very early to line up with everyone in the wee hours of morning. It’s a camaraderie. And it gets your adrenaline pumping.

That preparation you do before a race is a huge motivator for many. For me it’s been both a source of inspiration and specific time to focus on improving my pace and form. It’s the thing that makes you lace up your shoes on days you’d just like to stay in bed with the covers over your eyes. Those cold mornings can be rough, and the hot afternoon sun mid summer is brutal. But still, you have that date ingrained in your head and you gotta keep pushing.

Most races your entry fee is for a charity and that for me is a big reason to do races. I think I do races more for that reason than any other. It’s such a win win. You help a charity with your entry fee and yet you get a shirt, a medal, a piece of fruit, or more (hot chocolate races are awesome from what I hear) AND you get to race yourself, test yourself and your capabilities.

LIVE music! Or at least radio stations playing music. What a rush that is for me. Music is a big motivator for me. I only wish that the Rock & Roll was done more towards the winter months. Great music, but sooooo humid usually. And I don’t take the humidity well. So instead I usually volunteer for that one, and many others in the dead of summer heat. I am not a summer runner!

Some people actually thrive on running neck and neck with another in a race. For a few it really is competitive, especially when you become one of the fastest in an area, or a specific race. But still, it’s usually that competition with self. But running alongside others can be a push for you, especially when you start to drag. Usually I always keep someone who stands out who is going just a little faster than my pace, and I make myself keep up with them. And if I pass them, I focus on another who stands out. It all helps with focus, especially when I start to hit a wall and my legs just want me to stop. I look for that person and it becomes tunnel vision until I get over that hump.

Camaraderie! When you run with a team you don’t all necessarily run “together”. But you do have team members spread around the course who are out there giving you support and keeping an eye on you. Plus before and after the race, getting together with your team makes for a double the fun of the day! Some teams train together. The RWB runs together, and does cross-training together. Some times we do rock wall climbing or yoga too. Many bigger races have training teams for half marathons and marathons.

I love race expo’s! Packet pick up day is a fun time. Especially if you like shopping or trying out new gear. Often you can grab a great deal and learn about new advancements in gear and tech.

 

 

 

course_muertitoOr Not To Race

Some people shouldn’t run races. Plain and simple. For some it’s added pressure that takes away from the shear joy of the run. And the spontaneity of place and distance. Many runners and I’m one of those, especially when on a trail like to stop and take in nature, snap some pictures, enjoy the experience of feeling the air around me and the sights before me.

For others signing up for a race, no matter how much you know you’re only in competition with yourself, let the pressure of others running along with them dull the experience of the run. Then what’s the point of even running? You have to find joy. Or as RunJunkEes® say, “Find The magic In The Misery”. If it’s not fun, you’re just going to stop, so don’t do what makes you unhappy with your run.

I’ve talked to a few who just don’t like the crowds or the noise that events bring with them. While others feed off the rush of all that energy around them. I am a huge fan of the music. I like music when I walk or run. No chatting, just me, nature and music. Usually races like half marathons require a training schedule of some kind and some people just enjoy their runs to be more spur of the moment and unplanned. A free spirit approach, letting the run flow where it will free of constraint.

Weather can be iffy for some people living in certain areas making training for races difficult. Some see this as opportunity to toughen up and face the flurries or downpours. Not to mention some areas get pretty humid in the summer months. If I lived in Florida I would only run at night. But some see these weather obstacles as difficult to try and juggle specific training plans.

Not every charity is one you may want to donate to. I have one I will not run (no names will be mentioned here) because I personally don’t like how their monies are allocated through the charity. So I never run that race, ever. I don’t even volunteer for it.

And finally, my big pet peeve with races. I am not a morning person, not one bit. And getting up early for anything other than my job is always a constant mental battle with me. Most races you have to be out there before the sun even comes up. And on the weekend some times, that is just not sounding fun to me.

 

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So seriously, do what makes you happy and what makes you love your run and find excitement in your training. Running or race walking is trial and error. To run pavement or trails, races or no races, method of run training, etc… It’s all about makes you enjoy what you do. Running is not a competition and it’s not something that should be scary or torturous. It should be challenging yet fun. So get some good quality shoes fitted for you and lace up and get out there. Every step you take is another accomplishment and better health. Adding years to your life and life to your years. Above all else…

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personal opinion from personal experience – Not advice from an expert 👍🏼

Hitting the pavement (or trails)

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1. Start Small
Maybe you’ve never run a day in your life. Or maybe you’ve taken a big hiatus from the pavement for whatever reason. Or injury has kept you sidelined. Regardless, you need to start or start back small. The most exuberant first time mountain climber isn’t gonna go out and tackle Mt. Everest his first climb. It would be foolish but also self deflating. You need to set yourself up for success, strength gaining and endurance building.
Heck you don’t even have to “run”. If you don’t feel a run, then walk. Or if your conditioning won’t yet allow running, then walk. Walk as slow as you need to. The point is letting your feet touch the pavement, the trail or the treadmill ( I highly suggest one or both of the first two. Treadmills are great for intervals or really bad weather conditions but being in the open air is just in general better for your health).
Commit to a 15 to 20-minute short walks or runs, or intervals (run/walk/run), three times for one week. Sure, you may want to do more, but just stick to short sessions. After three or four weeks of regular training, aim to increase your workload and running mileage.

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2. One Goal
Goals help you to focus. That eye on the prize mentality. Something that would make you feel inspired or accomplished in your training. Sit down and come up with the ONE goal you want to achieve. Do you want to run a 5K, a 5K in under 30 minutes, or are you trying to get back into marathon running? Choose a race allowing yourself enough time to reach that goal. Be very very realistic. Check and see what the time limit is for the race and then set your training accordingly, but make sure it’s doable!!

 

 

3. Find Inspiration
That can be from other people who are runners or race walkers. Join a club, or some bigger races even have training groups. Many small running stores have group runs. I’m part of the RWB who gets together not only for races, but training runs, strength training , hill work, yoga and cross-fit.
Follow blogs that inspire you and your training. Find an inspirational quote every day that you focus on. Make it your mantra for the day and focus on that when you train.

 

 

4. Commit Your intentions out loud to someone or to many
You can blog it, tell members of that new group what your training plan encompasses, or tell your family members around the dinner table. There are many forums you can find about running, or Facebook groups. Even Reddit has running threads you can follow and share with.
You will also need to hold yourself accountable—long term—for your actions. Don’t just commit once and it’s over, but hold yourself accountable for the long term by providing everyone on your accountability list with regular progress updates every week or so.
So far I’ve told my blog readers my intention and also how I’ve been slacking. My hubby knows, as well as knowing details on my training schedule so he can kick me in the butt when needed.

 

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5. Change up your training routine
Especially when you feel you’re getting bored or losing excitement in your walk or run. This can especially happen when training for longer and longer distances. So small changes help immensely. It can be changing up your play list, or your running route (which you should do for safety anyway), as well as time of day. If you are a road (pavement) runner, find some smooth trails that aren’t to challenging (where you would need to buy trail shoes for), or accept the challenge. Hey that means you can shop for some new shoes ladies 👠
This is the good time to throw in some treadmill intervals where you can change up the speed and incline. If you google treadmill intervals you will find all kinds of routines to do. Or head outside for the hills, I said hills, not mountains, for some hill work. This will help strengthen your legs.

 

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6. Befriend Runners

As I said above, find some fellow runners or walkers. Check what you are doing minute per mile and then go seek like minded (ability) people. I also belong to group on Facebook called the Running Turtles. They are local in my area but they have everyone from 20 min mile walkers to 6 min mile runners. It could even be your spouse or a friend who has similar goals. But if you do that, just make sure you are positive for one another. You don’t want someone who can easily talk you out of walking or running for the day to go to the donuts shop instead!
Also just befriending runners in online groups even if it’s a national group like the RunJunkEes® Run Club is for me. We do have a small local group that meets. But many in RunJunkEes® are online just for the support, tips and motivation they get.

Also small local running stores often hold runs and running workshops. Some are often directed at showing off a new shoes style. But that’s a benefit because sometimes you get to try the shoes too! And besides, you need to get fitted properly if you’re just starting out anyway. Too often people buy running shoes in the size they normally wear in non running shoes, and guess what, most of the time that’s not the right running shoes size you need. Plus there are shoes depending on your pronation (heel goes to the left or right when you come down on it) and you can get shoes to help because that is a discomfort when running.

 

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Or walking

7. Celebrate your Successes

And try not to do it too much with food if you don’t have a healthy relationship with food. Much better choices are ways to pamper or gear yourself.

  • Massages are a welcome relief
  • Manicure and Pedicure will make you feel awesome and usually you get a bit of a foot and calf massage added into it!
  • A new haircut or color is a great way to celebrate you getting healthier and stronger
  • New shoes (any new shoes 👟)
  • New running clothes! I adore INKnBURN as I guess you know by now and for me the fact that these are special limited edition runs makes my self esteem stronger when I run in them. They are special for my training and they help me to not give up!!

 

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8. Starting for the first time

Depending on your skill level and athletic ability there are good training plans out there that are all just a little different and that makes it easier for you to find the right fit.
Couch to 5K training plan you can find on the internet and apps for your phone

  • Get fitted for the proper running shoes
  • Start with run/walks
  • Let your body be the boss. Your brain may think “but I’ve only gone 10 minutes, I have to push further”, but if your body is hurting badly, your limping along, or you are fatigued, pushing to hard will damage you for your next outing.
  • HYDRATION – yes capital letters. You may not feel thirsty at all, but your muscles need that hydration, or they will quit on you. HYDRATE well before your run (give enough time to head to the bathroom before your run).
  • Plan a safe route. A route you know, where the neighborhood is safe, time of day is safest and where you know the actual layout of the pavement or trail. Yes, walk it out first and know where there is and isn’t sidewalk. And where there is cracked up sidewalk. Where there are badly managed trail areas. It’s great if you can find a school that allows you to use their track, but check with them first so you don’t get arrested for trespassing. This is another area knowing local runners or running stores can help you out.
  • Take breaks when you need to, you are training your body. Training translates to, your body doesn’t know how to do this yet.
  • Make sure you’ve eaten a small but healthy meal about an hour before your run. Your body needs fuel. Especially when you are asking it to do more. There are many books on runners nutrition out there, just google.
  • Be patient with yourself and if you don’t succeed with your planned time or planned miles, don’t stress it. Just lace back up the next training day and go out and get it!

 

 

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True Story!!

9. Some suggested help for you from me…

Zombies, Run Phone App.

RunJunkEes® Run Club

Team RWB

INKnBURN

Jeff Galloway Training Excellent place for walkers to start. Jeff has training plans to take you from walking into running.

Hal Higdon For those already able to do some running.

ResqWalk ResQwalk is a FREE mobile app that enables you to raise money and resources for animal welfare organizations, simply by walking.

Charity Miles Choose a charity and walk or run for it.

Garmin 

Fitbit

Run Fast. Eat Slow.: Nourishing Recipes for Athletes

I’m not listing shoes because every foot is different. I have used three different brands since I started. But I was fitted for the brands.

There are other phone apps out there such as Zombie 5K, Map My Walk, Map My Run, Get Running, Runkeeper, Couch to 5K, C25K, Runtastic, and Edumondo. I have used all of these and they all, like most apps have high points and low points. You just have to give them a test run and see what fits your needs best.

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Transforming from within

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Sometimes I need to get out of my own headspace

I am by nature a giver and a nurturer but when going through times of stress I regress and become focused on self and my own problems too hard and for too long. To break myself free of being caught up in my own drama, I need a set plan. I need guidance to refocus on what’s important in life, or to focus on small things that make the world a better place.

I am a RAKtivist (Random Acts Of Kindness) and have been for about 10 years. I used to be a blog fairy and spread love on peoples blogs, especially to those who are trying in their small way to make positive change in the world. I work with the RWB, helping to enrich veterans lives through physical activity and to become closer to our community. I volunteer with the Virginia State Parks to help preserve a place for nature in all it’s glory within the confines of a city. I have volunteered with the Food Bank, The Ronald McDonald House and several animal rescues here locally.

I think these things help us to grow from within. They help us to even reach out to people we may have never met in our normal day to day life. I think these acts are an important part of keeping our sense of humanity in this  digital world.

Today I stumbled upon Kindness 365 and want you to go check it out.Or check out any of the links I posted below, find what fits you. It’s not just a “feel good” experience (although it will have that effect), it’s actually fun too!. I think some of the most defining transformation we can have in our lives is when it comes from within. It has a kind of ripple effect and extend through everything else in our lives.

Kindness 365

Team RWB

Random Acts Of Kindness

Volunteers-In-Parks

ASPCA

Best Friends Society

Ronald McDonald House Volunteers

Feeding America – Find Your Local Food Bank

do good – feel good – volunteer

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Run As One

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We were so honored to be a part of today’s Run As One‬ event with Team RWB VA Beach‬, Mission Continues‬ and Team Rubicon, in honor of Marine veteran Clay Hunt, an original member of Team Rubicon who took his own life after battling PTS, survivors syndrome and depression.

We began the day with ‪#‎22Pushups‬ to honor those who serve and to raise awareness for veteran suicide prevention through education and empowerment.

So many of our military and first responders go through this and sadly many go through it alone, some do not make it through. All three of these groups reach out to veterans in different ways. Today was a day to reach out and talk with others. You do not have to be alone. There are resources, there is community.

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