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Friends of FitYaf - Ellen stays healthy with Crohn's disease and gluten & lactose intolerances

9/30/2013

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I met Ellen in grad school, where we both did some pretty awesome regenerative medicine research.  With a lot more time on my hands (many moons ago), Ellen and I enjoyed sharing home-baked goods with the lab.  She is also the friend who took my to me very first group fitness class, which I talk about in "How I Became a Group Fitness Instructor", so in some ways, I have her to thank for my love of group fitness!!  Ellen has struggled with some dietary restrictions recently, but is happy and healthy and now a mom to a beautiful baby girl!  Read below to hear her story.
Friends of FitYaf - Ellen stays healthy with Crohn's disease and gluten & lactose intolerances
Ellen and I at a Biomaterials conference in Amsterdam (2008)
I’d been vegetarian for a long time and vegan for a few years when I was diagnosed with Crohn’s disease, an autoimmune disease which in my case affects the intestines. Sometimes the disease can be managed by dietary adjustments, so I kept a food diary and learned that in addition to being lactose intolerant (a non-issue with a vegan diet), I was also gluten intolerant. It was tough to come to terms with this new dietary restriction since I love my cupcakes and cookies, but I’ve been pleased to find that there are companies out there catering to diets like mine (shout out to BabyCakes and Liz Lovely for their yummy vegan gluten-free sweets!), and my husband and I work wonders in our own kitchen. Even with a very restricted diet, it’s not that hard to eat healthy and keep your diet interesting, too!

The Celiac Disease Foundation is a great resource about gluten-free diets. I now do a lot of label reading when we go grocery shopping, because gluten shows up in many unexpected places, such as soy sauce and Twizzlers! I’m also on the look-out for animal-derived ingredients like chicken fat that sneak into soups and seasoned rice, and gelatin in marshmallows and Skittles. Milk ingredients even creep into otherwise “safe” foods like flavored rice cakes. Luckily, since gluten and dairy are such common problem foods, they are usually listed in bold on food labels. I’ve also loosened up on the veganism, since sometimes it’s really nice to be able to eat convenience foods that might contain some egg (like gluten-free bread, bagels, and yes, cookies). Enough about the cookies though, the main things I focus on to stay healthy are probably similar to anyone else’s, with or without dietary restrictions: eating a variety of protein sources, veggies, fruits, and making sure I get enough calcium, iron, omega 3s, and vitamin B12. Since vitamin B12 is only found in animal sources, I take a supplement for that one, and a daily multivitamin.

Friends of FitYaf - Ellen stays healthy with Crohn's disease and gluten & lactose intolerances
Ellen and her baby girl

I recently had a delightful baby girl, and while I was pregnant I needed to add an iron supplement to my routine as well. Other than that, my usual eating habits (with an effort to get a little more protein and calcium, often via chocolate soymilk and fortified orange juice) were fine for pregnancy and breastfeeding! One interesting thing I learned from a nutritionist during my pregnancy, while trying to maximize my iron and calcium intake, is that these two minerals compete for absorbance in your body! So it was important for me to allow at least an hour between eating iron-rich foods and calcium-rich foods.
So what do I eat? At the grocery store, our staples include all sorts of vegetables (I usually eat them cooked since that keeps my Crohn’s happier), avocados, tomatoes, bananas, cherries, hummus, beans (chickpeas, black beans, refried beans, and lentils are my favorites), salsa, barbeque sauce, nutritional yeast, tofu, tempeh, veggie burgers, soy yogurt, peanut butter, rice, quinoa, gluten-free pasta, gluten-free pizza dough, almond cheese, almond milk, chocolate soymilk, cereal, and oatmeal. With these ingredients and an extensive spice collection, we cook a lot of great stuff, like pizza, tempeh tacos, cauliflower poppers, Indian and Thai curries, sweet potato roasties, rice and beans, burritos, roasted Brussels sprouts, soup… even macaroni and cheese is possible (and delicious) if you get creative! Going out to eat can be tricky. I usually need to check the menu beforehand, but rice-based cultures (Indian, Thai, Japanese, Chinese) are usually a good bet, as are natural foods-type restaurants and other hip places. While I can eat at lots of restaurants without incident, keep in mind that your friends with Celiac Disease can be so sensitive to gluten that they can’t even eat at restaurants that have gluten present in the kitchen!

I’m a believer that different diets work for different people – we all have different sensitivities. But I’ve made the most of what works for my body, and have felt great the last few years. Despite taking immune suppressants to help manage my Crohn’s, I haven’t had a cold in at least five years, so I must be doing something right!

Do you have any dietary restrictions? Are there any foods that have strong effects (positive or negative) on your health?

Although Ellen has taken a backseat to blogging since becoming a mom, you can check out some of her great recipes on her blog With a Little Luck.
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New products available through Beachbody - September 2013

9/26/2013

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P90x 3 (coming soon)

 
New products available through Beachbody - September 2013
You want the results, and you're willing to do the work, but your schedule is jam-packed?  Tony Horton is offering you a solution: P90x3!  Tony took everything he learned from P90X and P90X2 and coupled it with new science that shows intense 30-minute workouts can get you in better shape faster!  The result?  Short, targeted, intense workouts that take just 30 minutes — but leave you looking like you've been tearing it up in the gym all day, 

Shakeology Combo Box

New products available through Beachbody - September 2013
Problem - you love Shakeology Chocolate and Vanilla equally.

Solution - the Shakeology Chocolate/Vanilla combo box. 

12 packets of Chocolate and 12 packet of Vanilla in each box.

Shakeology Taste Sampler

New products available through Beachbody - September 2013
 
Can't decide which flavor to buy?  Then this is the perfect way to try Shakeology's most popular flavors before committing to a full-size bag or combo box.  Each sample pack contains 4 single-serve packets of Shakeology (2 Chocolate, 1 Vanilla, and 1 Greenberry), a copy of the Shakeology Welcome Guide, as well as 6 mouthwatering recipes.  With our new taste sampler, you'll easily figure out which Shakeology flavor you love the most.  Limit 1 per person!

*You can still purchase my sampler pack from the FitYaf shop
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What's in a pace?  Thoughts from an improving runner.

9/25/2013

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What's in a pace? Thoughts from an improving runner.
When I first caught the running bug, the invites for running dates started pouring in.  All of a sudden, all of my running friends wanted to run with me! I was relatively new to running and was averaging about a 10 minute mile. My friends who were more experienced runners could run MUCH faster than me.  How could we run together?  I declined a lot of those invitations, mostly because I felt it was enough of a struggle to keep up with my pace when I was on my own.  I didn't want to be pressured into running at a faster pace, and even more, I didn't want friends to feel like they had to slow down to run at my pace.  It was really easy for me to articulate - it's not hard to tell people they run TOO FAST, in fact, in some ways, it might stroke their ego a bit.  As a result, I did most of my training alone.
What's in a pace? Thoughts from an improving runner.
journeyofapassionaterunner.wordpress.com
 
What's in a pace? Thoughts from an improving runner.
timetokickbuts.com
After two cycles of marathon training and a summer of speed work, my pace has improved, and I am able to find a few friends who run at a pace similar enough to mine that we are able to run together.  But now, I have friends who are relatively new to running asking me to run with them. Although I'm no Speedy Gonzales, I now find myself on the other side of the speed issue.  When training (and even just for fun), I'll have an "easy" run every now an again.  But how do you tell a friend that you had planned to run at race-pace today?  Do you sacrifice your challenging run to run at a slower speed, but with a friend?  After all, running is always better with friends, right?

Why do we judge ourselves on our pace anyway?

I got to thinking - why do we care so much about our pace anyway?  I can't tell you how many times after telling people I ran a marathon, they ask me how long it took me.  While I'm proud of my time and know I gave it my all, does it really matter?  Does being a marathon finisher only matter if you finish it in a certain amount of time?  The answer is no, right?
I recently read two blog entries from some fellow fitness enthusiasts.  The first one (Comparing my Weaknesses to Your Strengths) addresses the art of comparison.  Charlotte discusses how we are really good at putting ourselves down when comparing ourselves to other people, yet really bad at commending ourselves for our own strengths.  The second one (I Run Slower Than a Dial Up Connection: Speed is Relative) addresses the fact that speed is really relative.  Cori writes about how one runner's "fast" pace can be another runner's "slow" pace and vice versa.  Both are great reads!
What's in a pace? Thoughts from an improving runner.
healthhorizons.com

When running races, you're really only competing against yourself



What's in a pace? Thoughts from an improving runner.
marathoncoachaz.com
One of the things I love about running is that you're really only competing against yourself.  That's why we get so excited when we PR - that P stands for PERSONAL! We all have some sort of natural ability that we start out with when we decide to take up running.  I remember running the mile as part of the Physical Fitness Test in elementary school.  I STRUGGLED to run that mile, and although I can't remember my time, I'm sure it was over 10 minutes.  I remember some of my classmates finishing in 6 and 7 minutes.  I doubt any ten year olds are training for the Physical Fitness Test, so I'm going to say that the differences in speed are probably due to differences in natural ability, motivation and whatever sports each child is participating in outside of school.  Regardless of these things, we all have some sort of "starting place" when it comes to our speed.  In most cases, it's not limiting, but the path we each take to improve our speed is going to be different.

Is your pace the best judgement of how you did?

Let's say you go out for a race - a 10k.  The weather is great, you got a good night's sleep and you're really READY for the race.  You wind up finishing the race 3 minutes faster than your previous 10k?  3 minutes is A LOT for a 10k!  That's VERY commendable.  When you finish, someone asks you your pace.  Is it the pace that matters?  Or the fact that you just took 3 minutes off your PR?  What if there was some sort of system like in bowling or golf where runners were ranked based on their average or improvement?

What does this all mean for us runners?

I think the take-home message here is that we're all just trying to reach a goal - whether that means running a longer distance, a faster pace or for some, just getting out there and running.  For me, running is all about that sense of accomplishment, and an accomplishment for me might be different than an accomplishment for you.  Whatever the goal is, I hope you don't get too bogged down by your pace.  There are ways to improve your speed if you're interested.  And when that friend asks you to go for a run? Go ahead - it's challenging to speed up and sometimes it's challenging to slow down too!
What's in a pace? Thoughts from an improving runner.
bestracesigns.wordpress.com
Do you find that you compare yourself to others?  When's the last time you rewarded yourself for reaching a goal (whether on race day or not)?
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Friends of FitYaf - Mandy goes from a non-runner to a 2x half marathon finisher!

9/23/2013

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Mandy and I met through friends when we started grad school at the University of Pittsburgh in 2004.  Over a common interest in the social scene and finding new trendy restaurants, we formed a friendship that is now long distance.  Mandy was even kind enough to let me live with her when I was temporarily "homeless" in 2010 - although it can't be proven, it may have been her 5k training (on which I joined her for a few runs) that inspired me to start running for more than just exercise.
 
Friends of FitYaf
Friends of FitYaf
 
Friends of FitYaf
Friends of FitYaf
 
Friends of FitYaf
MANDY’S HALF MARATHON STORY:
When Jillian asked me to “guest blog” on her fitness website I had my reservations.  I’ve never seen myself as much of an athlete and the idea that I might offer valuable fitness advice is still outside my comfort zone.  That said, when she told me people might relate better to someone that was “just like them” the idea made sense to me and so here I am sharing my adventures in half marathon training.  Hopefully someone out there can connect with my story and glean some useful advice as a result! 

BACKGROUND:

Before the summer of 2010 I could probably count the number of times I had run more than a mile on a single hand.  I tended to avoid running mostly because I wasn’t good at it.  I had heard experienced runners say things like “run at a pace where you can hold a conversation” and lucky for me I did not take this advice too seriously or I may have never gotten started.


My first running goal was to finish a 5k, something that seemed difficult but achievable.  There are many people out there who could pick up and run a 5k – I trained for something like 3 or 4 months.  My training program was self-constructed and followed the general guidelines of running 3 times per week and trying to increase mileage before a break. When race day came, I finished the race without stopping (my goal) and achieved a time well below what I would have thought possible (credit to training in the summer heat and horrible hills of my neighborhood).  While I still had something of a love/hate relationship with running I realized that I loved races!

I ran the same 5k the next year and wanting to build on my momentum I also signed up for a 10k about a month and a half later.  It was after two 10ks that I had a strange realization: that I may actually be able to complete a half marathon!  What I would have never thought possible just a few years earlier now seemed the next difficult but achievable goal!

HALF MARATHON TRAINING:

THE PLAN
One piece of advice I’d offer to half marathon rookies is to select a training plan that is appropriate for you.  Many people would have considered 3-4 months training overkill for a 5k but it was what I needed to feel adequately prepared.  That is why after browsing through the Hal Higdons and Jeff Galloways of the world I decided to customize my own half marathon training plan.  I included it below for reference but perhaps more importantly, here are a few of the things I thought about in putting it together:


• Overall Length: I decided that a relatively long training program (20 weeks) was right for me.  Contributing factors 1) I was not planning on doing a ton of running before my training “officially” began, 2) the longest run I had ever done was not much more than a 10k, and 3) I wanted to increase mileage gradually as a preemptive approach toward avoiding injury.

• Number of Runs/Week: In my previous experience I’d had a lot of success running 3 times per week; however, looking at the experts' plans I decided this was probably not going to cut it.  I stuck with 3 times per week for what I considered the “bonus” work (the first eight weeks since many plans started at twelve) and upped it to 4 times per week after that.

• Supplemental Exercise: I debated this one but ended up adding a cross-training exercise once per week (usually Zumba). It was all I could get myself to commit to as far as additional time (I’ve never been willing to sacrifice my social life or other hobbies in the interest of training), but I figured a little variety would be in the general direction of goodness.   

• Max Distance: I’ve never been able to have confidence in my ability to run a certain distance until I’ve actually completed the goal so I added a 13.1 practice run 2 weeks before the event.

• Tapering: My research on tapering before a half was inconclusive – some plans included it and others did not.  In the end I picked what I considered to be something of a happy medium.

I made my plan generic as far as what days I was working out and always ran for distance rather than time.  When I got to the higher mileage I tried to take the day off after my long run, and in general I tried not to have four days of running back to back; however, allowing the maximum amount of flexibility was key for me in sticking with the plan.

Looking back, I think it’s probably a good sign that I wouldn’t change much about my approach.  A more experienced runner could surely get away with less training and I’m not sure how crucial that extra Zumba workout really was but it wasn’t until my 12 mile run that I first had that feeling of “I think I’m going to make it”

THE TEAM
The other piece of advice I’d offer to half marathon rookies, or any runners for that matter, is to find a support system.  I’ve been very lucky in that ever since that very first 5k I’ve had training support 
both at home (my husband) and from afar (my sister, her husband, my dad and various friends have all ran with me in various races).  I’ve found this to be good not only for perseverance (you don’t want to be the first one to skip a workout) but also just for general enjoyment.  In half marathon training my husband and I always did our long runs together and these actually became my favorite part of training.  

I loved exploring new places around town and it was great to have someone to share in the excitement each time I passed a new distance goal.  My dad was also training for the same half marathon a state away and so it became a fun source of conversation when I’d call him on the phone (“that 11 miler was KILLER!” or “have you tried gels?”).  It also gave me a new inspiration for gift ideas (hydration belt, ipod holder, running mix, etc.).   

Friends of FitYaf - Mandy goes from a non-runner to a 2x half marathon finisher!
Mandy's first 5k
Friends of FitYaf - Mandy goes from a non-runner to a 2x half marathon finisher!
Mandy's first half marathon (Pittsburgh)
Friends of FitYaf - Mandy goes from a non-runner to a 2x half marathon finisher!
Mandy's second half marathon (Cleveland)
IN CONCLUSION
In 2006 my friend Kathryn and I went on a road trip to support our friend Peter who was running in the Cincinnati marathon.  I very clearly remember a conversation we had promising that if either of us ever ran a marathon the other would come to cheer them on no matter where the location.  We made the agreement with ease thinking that this was such impossibility it would be the last time it was ever discussed.  I bring this up only to emphasize that those of you who are not runners should not feel that a half marathon is an unachievable goal.  I may never run a marathon and it took me three years to be ready for a half, but I did it and I sport a 13.1 magnet on my car with extreme pride!  Start small, dream big and you’ll get there eventually! 

Friends of FitYaf - Mandy's half marathon training plan
Have you ever run a 5k?  A half-marathon?  What training plan did you follow?
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FitYaf's Fitness Friday treadmill workout: How far can you run in 30 minutes?

9/20/2013

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After the Pittsburgh marathon and a well deserved week or so off from running, I was ready to get back in the game, yet I was lost without a training schedule.  I didn't want to start yet another training program, but I wanted to be able to keep running and progress with my speed.  While I value speed workouts, I don't like to do more than one/week, so I invented a little game for myself called HOW FAR CAN YOU RUN IN 30 MINUTES?  My weekday morning runs are typically on a treadmill, where it's very easy to control my speed.  Below is a breakdown of my workout, which I do 2-3 times/week.  I go up in total distance 0.01 miles almost every time I do the workout.  That might not sound like a lot, but that's about 0.1 miles/month and a whole quarter of a mile in less than three months!
Notes about this workout:
  • It's suggested that you start at a comfortable speed.  This doesn't mean it can't be challenging, just something you know you can do.  If you'd like, try out your comfortable 30-minute run a few times before getting started.
  • The breakdown for the workout is a semi-aggressive way to approach this.  If you need to, break each mile down in 0.2 miles (or even 0.1 miles), that is okay!  You'll still progress and get faster!  You may also want to start out with the breakdown below, but as you get faster, make smaller changes.
  • Feel free to repeat any of these before moving on to the next.
  • Warm-up with about 5 minutes of walking or light jogging before starting the workout.
  • Don't forget to stretch when you're done!  Check out active.com for some great post-run stretches.
FitYaf's Fitness Friday treadmill workout: How far can you run in 30 minutes?
In 4 months, I went from 3.30 miles to 3.60 miles.  Even better, I'm noticing progress in my longer run speeds too!  Post below with YOUR progress!
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FitYaf's healthy game-day & tailgating snacks

9/19/2013

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Despite my days as drum major of my high school marching band and a dancer for a semi-professional football team, I'm not much of a fan of football.  I do, however, love any reason to get together with friends and family, so I've been known to put up with the actual game for social reasons.  Unfortunately, these gatherings tend to be accompanied by high-calorie food and drinks.  Below are some suggestions to turning around your tailgate and/or game-watching party.
FitYaf's healthy game-day & tailgating snacks
ahamodernliving.com

Grilled vegetables

You know that small window when grilling season and football season overlap? That is the perfect time to grill up some vegetables.  Try skewering them for easier handling (yes, skewering is a word, I looked it up).  Check out eatingwell.com for tips on how to grill veggies!
FitYaf's healthy game-day & tailgating snacks
bergen.com

Sweet potato salad

Replace your potato salad with this delicious sweet potato salad: mix together 2 cups  cooked sweet potatoes (cut into chunks), 1 medium apple (diced), ½ cup celery (diced), 1/4 cup  raisins, 1/4 cup chopped pistachios, ½-1 cup plain Greek yogurt.  Add seasoning to taste.
Picture
positivemed.com

Roasted pumpkin seeds

It's Fall (which I love), and it seems like every year there are more & more things to do with pumpkins.  But what do you do with the seeds?  Why not try roasting them with some garlic powder or your favorite seasoning?  They make a great snack and even better, did you know that just a quarter cup of toasted pumpkin seeds has 46% of your daily value of magnesium?  They are also  full of phytosterol, which are compounds that help reduce LDL cholesterol levels.
 
FitYaf's healthy game-day & tailgating snacks
hometownseeds.com

Edamame

You don't have to feel guilty about eating a whole bowl - edamame is high in protein (8 grams per ½ cup, PLUS 4 grams of fiber), making it an ideal choice for getting your daily protein. You can get them frozen in most grocery stores - just steam and toss with salt!
FitYaf's healthy game-day & tailgating snacks
glennys.com

Glenny's soy crisps

Forget the potato chips and Doritos - you can eat a half a bag of Glenny's Soy Crisps without guilt. You also get 5 grams of protein!  The are certainly crispy, but watch out for the sodium content - nearly triple that of ordinary potato chips, so maybe not the best choice for those watching their salt intake.
FitYaf's healthy game-day & tailgating snacks
popchips.com

Popchips

If soy crisps aren't your thing, go for all-natural Popchips.  They have no fake colors or preservatives and since they're popped, not fried, they have all of the flavor and less than half the fat of a fried chip. Plus they come in fun game-time flavors!
 
FitYaf's healthy game-day & tailgating snacks
thedish.restaurant.com

Guacamole

Next time you pick up a (baked) tortilla chip, go for the guacamole instead of the cheese dip. Unlike cheese dip, which is loaded with fat, sodium and artificial ingredients, guacamole is actually good for you!  Make your own fresh guacamole with avocados, tomatoes, minced onion, cilantro, lime juice and salt & pepper.  Add some Greek yogurt to make it creamy!
 
FitYaf's healthy game-day & tailgating snacks
sfappeal.com

Salted nuts

Although high in calories, nuts give you so much more bang for your buck than chips or pretzels in the "salty snack category", specifically pistachios.  Not only are pistachios a top pick for taste, but they're also packed with protein and fiber to keep you feeling fuller longer.  Plus, the shells offer a visual cue to help you eat less. In fact, people eat about 50% fewer in-shell pistachios compared with shelled pistachios and report feeling just as satisfied.
FitYaf's healthy game-day & tailgating snacks
carlagoldenwellness.com

Fruit salad

For those of you with a sweet tooth, fruit salad is a great choice!  Buy whatever is in season for the freshest fruit, cut it up and mix it together!  It's delicious and keeps you feeling full!
FitYaf's healthy game-day & tailgating snacks
perpetuallychic.com

Veggies and hummus

Skip the ranch dressing and dip your veggies in some hummus.  Made with low-fat, protein-packed chick peas, hummus is a healthy dip alternative.  Tribe Hummus is a great pick for its natural ingredients.  You can even go "all out" and serve up adorable veggie/hummus cups like the ladies at Perpetually Chic!

Healthy alternatives to fan favorites

Grilled buffalo "wings"

Swap wings for chicken tenders and you'll get more protein and fewer calories.  Serve them carrots and celery on the side too!  A tubful of takeout chicken wings can be up to 1,000 calories, but this guiltless version contains just over 200 calories.

Ultimate game-day chili

Winter's favorite companion never tasted so good!  You can save up to 100 calories a serving by switching to extra-lean ground beef. Your taste buds will never know the difference!

What's your favorite healthy game-day snack?
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Trust in your training, but more importantly, trust in yourself

9/17/2013

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I forgot to bring my iPod on my run over the weekend, so it was just me and my thoughts for ten miles.  I'm currently training for the Philadelphia Half Marathon, and I was thinking back to this time last year, when I completed my first 13 mile run EVER.  Not only have I come a long way in the running world in terms of "stats" over the last year (completing two marathons as well as a handful of other running milestones), but I also feel like I've made leaps and bounds as far as how I feel about myself as a runner.
Trust in your training, but more importantly, trust in yourself
Let's back up to last November.  I had trained all summer for my very first marathon - the Philadelphia Marathon.  I wasn't an experienced runner or racer, having only started running more than 3 miles about a year prior, with only 3 races under my belt.  In the weeks leading up to the race, my friends and family kept asking me - do you feel ready?  My answers were varied, but in reality, I just wasn't sure.  I was advised to "trust in my training", and I did just that.  I didn't miss a training run, I learned how to properly fuel and hydrate, so I was going to have an awesome run, right?
While I don't know exactly what went wrong when race day came, I did learn that trusting in your training was not enough. During the marathon, I had a few things happen between miles 15 and 18 that I never had happen before and consequently, wasn't prepared.  First, I had to pee!  In all of my training runs, that had never happened, so somewhere between miles 15 and 16, I stopped to take care of that.  There were a few seconds in that port-o-potty where I literally had to talk myself into getting back out there and running 11 more miles.  I was never really good at stopping and starting during my long runs, so I started to get nervous.  Somewhere around mile 18, I started to feel a pain in my Achilles.  I had been very lucky during all of my training and never really experienced any injuries.  I had no idea how to handle it, and with each step I was afraid that it would be the one where something snapped.  This all came after I was supposed to meet up with my husband around mile 14 to switch out water bottles (and of course see some familiar faces), yet he wasn't there.

Somewhere between mile 18 and 19, I just started to walk.  Of course, I promised myself it would just be to assess the pain, and as soon as I felt it was okay to run, I would start again.  Which I did.  For about half a mile.  From that point on, I was half running and half walking to the finish line.  At one point I was running along with a pacer group, and although my original goal time was no longer a possibility (yes, I know, first time marathoners aren't supposed to set goal times), I set a new one right there.  I just had to keep up with this group for about 4 more miles.  That didn't last long, and I soon fell behind the group.


No matter how disappointed I was during those last 8 miles, crossing the finish lines was still an amazing experience.  I was able to ride that "high" through the rest of the day while celebrating with my friends and family.  But when I got home that night, I was replaying those moments over and over in my head.  I just couldn't figure out how an injury-free and seemingly perfect training went wrong.  Over the next few weeks, I asked around and talked to runners who were more experienced, but in the end, I decided that as a runner, you'll have good days and bad days and my marathon was just a bad day.

Trust in your training, but more importantly, trust in yourself
Philly Marathon 2012
Trust in your training, but more importantly, trust in yourself
Philly Marathon 2012
Feeling like I had some unfinished business, I signed up for the Pittsburgh Marathon the following May.  I followed the same training plan (a mixture of Hal Higdon's Novice 1 & 2) and added speed training once/week.  Although training in the winter months offered new challenges, once again, I had a great training.  I lined up at the start line, this time with a little more confidence and experience, but in reality, I didn't feel any more "ready".  I knew one thing - I wasn't going to stop!  The Pittsburgh Marathon ended in success - I saw my friends at the exact places we planned, and the only time I stopped was in the last few miles to walk through an aid station and get something cold to drink (by this point in the day, it was starting to get warm and I was getting a little overheated).  Confident I was going to finish without the struggle I experienced during my first marathon, I was able to start running again without even thinking about stopping.  I even noticed that it actually hurt more to walk than it did to run.
Trust in your training, but more importantly, trust in yourself
Trust in your training, but more importantly, trust in yourself
Pittsburgh Marathon 2013
Trust in your training, but more importantly, trust in yourself
I finished my second marathon 10 minutes faster than my first.  Mentally, I was in a much different place than I was back in November, and it felt amazing!  Over the next few weeks, my friends and family asked me, "Which marathon are you running next?"  The answer?  I'm not sure.  While I had definitely caught the running bug, I needed a break from all of that training.  I had other goals to focus on (like being able to do a pull-up), and I knew that I just needed a break.  One thing I learned during all that marathon training was that I REALLY LOVE the half marathon distance.  It was a distance that was challenging, but didn't require as much prep or leave my body feeling broken when I was done.  I decided to focus on some speed training, and I signed up for the Philadelphia Half Marathon, which is coming up THIS November.  The best part about training for this is I'm not really following a training schedule.  I still run about 4 times/week, but if I don't, I'm okay with it. I've been trying to focus on speed because I want to do more than finish this run - I want to race it, which brings me to the thoughts I had during my iPod-less run.

When I say I'm going to "race" this half marathon, I don't mean I'm going to try to win.  Let's be honest, I'll be just beyond the halfway point when the winner crosses the finish line, but running is a sport you race against yourself, always trying to improve.  I want to cross the finish line knowing I pushed myself as hard as I could.  I want to set a goal and reach it not because it happened, but because I MADE it happen.  I want to know that when I start to get tired, I'm going to push myself even more.
Picture
Without the pressure of a training schedule or a weekly mileage goal, I am able to dictate my training on as "as-needed" basis.  I can go out and run a 5k because I just don't feel like going for a long run, without worrying about it ruining my training.  I can decide to run a fast 10 miles because I haven't had a "great" run in a while.  I have confidence as a runner, which I didn't have at this point last year.

I know that I can run 13.1 miles, which eliminates so much of the anxiety that goes along with a first time marathon training plan.  Physically, my body can do what I want it to do - I've done it many times before.  I've even done it pretty close to the goal pace I set for myself.  So when I line up at the starting line in November and someone asks me if I'm ready, the answer will be, "ABSOLUTELY".  Am I going to trust in my training?  Sure.  But more importantly, I'm going to trust in myself.  I'll trust that I'm going to run at my own pace no matter how quickly or slowly the people around me are running. I'll trust that I won't start to slow down when I feel tired.  I'll trust that I'm going to take in the atmosphere of the event and enjoy myself, because that's what this is all about.


Trust in your training, but more importantly, trust in yourself
Have you ever had a disappointing race?  Do you feel like a different runner now than a year ago?
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Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!

9/16/2013

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I first met Alex, while taking a Bodypump class at Pottruck Health & Fitness Center at the University of Pennsylvania.  Alex was not only super motivational while teaching, but you can tell he had a connection with everyone in the room.  Months later, I subbed one of Alex's class, and while the classes seem to be scattered with people during the summer months, Alex's class was PACKED wall to wall!  His participants clearly love his class and keep coming back for more.  Like most instructors, Alex started out as a group fitness participant, so I asked him to share his story about making the transition from participant to instructor.
Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!
Alex with Jackie and me at the Bodypump85 Launch, circus theme
Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!Alex and Matt

Sometimes it is the smallest moments in life that have the largest impacts. My fitness adventure began with one such moment… the small but powerful act of remembering a name. 

I was standing outside the gymnasium at the Christian Street YMCA waiting to take my second Les Mills Bodypump class. The instructor named Matt (Matt and I are now close friends) came walking up and said “Hey Alex. Great to see you back.” It was the smallest thing, but Matt remembering my name from the first class I took made the biggest deal to me. I realized in that small moment that a group exercise class could be much more than strangers working out around each other.
 


In the weeks that followed, I got to know more and more fellow Pumpers. I began to make friendships with the people I sweated, grimaced, and smiled next to as we crushed our bodies for 55 minutes.  I saw the connections that Matt built with the participants and became even more inspired by this example of what a fitness class could be. As my strength and fitness improved, I started to think for real about becoming an instructor myself. With tons of support from the entire YMCA fitness team, I signed up for the Bodypump initial training and officially took my first step to becoming a fitness professional. 
Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!
Alex, Carrie & Matt at the Halloween launch of Bodypump 83
Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!
Fast forward a few years, I am now an advanced Bodypump instructor, a Bodyattack instructor, a Spinning instructor and a certified personal trainer. I have made amazing friends, built strong relationships with members at multiple clubs, and most importantly seen people of all types get stronger, live healthier and feel better. I am passionate about working hard to make each class I teach be more than just an hour of exercise. I strive to make every workout I lead as welcoming, inclusive and positive as I can for each member. All of this happened because an instructor named Matt made the effort to remember my name, and that small moment completely changed how I viewed group exercise.
If you would like to know how you could begin creating life changing experiences for people, check out the following tips:
  1. Take lots of different group exercise classes to get a sense of what different instructors do and what classes you like and don’t like.
  2. Build up your own personal fitness level, and get really comfortable with a class you’d like to teach. Make yourself really strong at Spinning before you decide to try and become an instructor for example. 
  3. Meet and talk with group exercise instructors! Learn their stories, ask for advice and don’t be shy! 
  4. Check out the program website for the class you would like to teach, and find information on the steps needed to become an instructor. There are different requirements for all of the programs out there. Pretty much all programs require money up front to sign up for a training and/or purchase training materials. Some programs (like anything Les Mills) require weekend training, months of team teaching, and then an assessment video. Others require day training and some kind of written/practical exam. Find out what each program requires. 
  5. When you feel ready…GO FOR IT!  Have fun setting out on your fitness adventure!!! 
Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!
Alex participating in the plank challenge during the 100 days till summer Challenge Group.
Are you a group exercise participant thinking about making the leap from participant to instructor?  If you have any questions for Alex - feel free to email him!
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FitYaf's Body Blitz dumbbell workout

9/13/2013

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I often talk about my Body Blitz class that meets on Mondays at the Pottruck Health and Fitness Center.  We alternate between cardio and resistance training, challenging our bodies in new ways each week.  It's one of my favorite hours of the week and always leaves me dripping with sweat, but unfortunately you have to be affiliated with Penn to take my class. I love sharing my workouts with you so you can try them out wherever it is that you're working out - you can check out my 'No Equipment Necessary' and 'BOSU' workouts that follow the Body Blitz format.  Today's Fitness Friday workout is a Body Blitz workout that uses dumbbells.  Be sure to use a dumbbell selection that is challenging for you!
FitYaf's Body Blitz dumbbell workout
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout.  You don't want to lose momentum, stopping after every exercise to look up how to do them.
  • The warmup and cardio sections of this workout are designed to do in a set amount of time.  This means that you'll work at your maximum level (as hard and as fast as you can) during this part of the workout.  Sometimes this might mean that you'll slow down, but as long as you're still feeling challenged, you'll benefit from the workout!
  • The resistance training sections of this workout are designed to complete a set amount of reps.  Be sure not to rush these movements and perform them in a controlled manner.  Choose your weights so that you can complete the workout, but it is still challenging for you!
  • Rest in between sets if needed, but no more than 1 minute!
  • Be sure to stretch at the end of the workout.  Check out some post-workout stretches from Health.com.

Warmup

Do each for for one minute, as fast as you can:
  • Jumping jacks
  • Squat jumps (jump out into a squat, about halfway down, then jump back up to standing)
  • High knees
  • Jump rope side to side (use an imaginary rope, moving both feet together, jumping side to side about 1-2 feet)
  • Out & in (jump both feet out, then back in, knees slightly bent)

Resistance Training, SET 1

  • Lunge/kick - lunging back and kicking forward with the same leg (20 on each side)
  • Alternating reverse plank heel slide [11:45] - you can do this by tapping out if you're on a carpeted surface, or by putting a towel under each foot and sliding out (20 on each side)
  • Hamstring push and fire hydrant with dumbbell - get into the table top position with a dumbbell behind one knee, then push your heel to the ceiling, lifting your knee off the ground, come back to table top and follow it up by opening up your hip into the "fire hydrant' (20 on each side)
  • Alternating plank rows - (20 on each side)
FitYaf's Body Blitz dumbbell workout
ultimatebodypress.com

Cardio, SET 1

Do each for for one minute, as fast as you can:
  • High knees 
  • Lunge/squat/lunge - lunge to one side, jump back to standing, jump in to a squat, back to standing, then lunge to the other side, jump back to standing and jump into a squat and back to standing, repeat
  • Alternating spider lunge
  • Double Heisman - hop twice on each side
  • Frogger burpees - keep your legs wide when doing a burpee
 
FitYaf's Body Blitz dumbbell workout
menshealth.com

Resistance Training, SET 2

  • Sumo squat with heel lift (25)
  • Alternating weighted uppercuts - (20 on each side)
  • Moving squats - (squat down, in the down position, take a step to the right one foot at a time, then pushup through your heals - alternate directions) - (25)
  • Tricep push-ups (on your knees or on your toes) - 20 reps
FitYaf's Body Blitz dumbbell workout
skinnymom.com

Cardio, SET 2

Do each for for one minute, as fast as you can:
  • Sprint in place
  • Hop-hop squat (hop twice to the side, then squat down and touch the floor - repeat in alternating directions)
  • Alternating spiderman kick-through - from the plank position, start with a spider lunge, then add a kick-through, following through to a straight leg, then come back to plank
  • Stance jacks
  • In & out abs
 
FitYaf's Body Blitz dumbbell workout
health.yahoo.net
 

Challenge

Burpee pushup challenge - 8 push-up burpees, increasing the number of push-ups with every rep

Core

  • V-up, hip lift (20)
  • Side plank leg lift (20 on each side)
  • Walking planks (alternating your leading arm) (10)
FitYaf's Body Blitz dumbbell workout
carolinebakker.com
FitYaf's Body Blitz dumbbell workout
menshealth.com

Stretch

FitYaf's Body Blitz dumbbell workout
What did you think of the workout?
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Back to school - FitYaf's lessons in lunch-packing

9/11/2013

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Back to school - FitYaf's lessons in lunch-packing
Although I haven't been a student for over two years now, and I haven't taken classes in even longer, I still get a little bit of anxiety when I hear those words - BACK TO SCHOOL!  The anxiety quickly goes away once I remind myself that not only does this NOT apply to me, but MY summer goes all the way until the end of September. Plus, Fall is BY FAR my favorite season, so there's really nothing to worry about.  BUT, for all of you teachers and parents, back to school is REAL.

Goodbye to the schedule-less days of summer and hello to structure!  AND lunch packing!  The brown-bag lunch is certainly something most people associate with school, but you can save money and stay healthy & fit by packing your lunch as an adult too!

FitYaf's Lessons in Lunch-Packing

  1. Choose variety.  Think of lunch as a meal on a plate, with protein, complex carbs, fresh produce and a wholesome treat on the side (if you desire).  A bento-style container with separated food compartments allows you to pack a wide variety of foods in one reusable container.
  2. Choose color.  Different colored foods have different vitamins and minerals and thus different nutritional benefits. That's why many nutritionists will suggest keeping a wide variety of color in your diet.  Fruits and vegetables are a great place to start when adding color to your diet - try out some carrots, cucumbers, blueberries, cherry tomatoes and strawberries.
  3. Try unique combinations.  Sometimes lunch can just be boring.  Spice things up by combining things you wouldn't normally combine:  hummus & sugar snap peas, edamame salad with corn & tomatoes, apples or bananas with nut butter, greek yogurt & trail mix, nut butter wrapped in lettuce leaves with dried raisins or cranberries, vegetable sticks with dip (nut butter, plain yogurt), and fruit in mashed cottage cheese or yogurt.
  4. Protein is your friend.  Some of the biggest complaints about packed lunches is that they leave you feeling hungry. Stock up on protein and it will keep you feeling fuller longer and also help you avoid that afternoon slump!  Great protein sources for salads and sandwiches are grilled chicken and tuna, but don't forget that low fat dairy and beans (especially edamame) are gerat sources of protein too!
  5. Pack leftovers.  You probably put a lot more time into cooking a healthy dinner than you do choosing something for lunch.  Why not let that time well-spent carry over?  Dinner leftovers make GREAT lunches!
  6. Find what works and stick with it.  You might crave variety, but for me, I like to stick with what works.  I have a few go-to lunches that I like to pack and usually stick with them.  I know that they'll provide me with enough food to fuel my day and my workouts, I know they are a great source of lean protein and they ALWAYS include fruit, which I LOVE!
  7. Pack the night before.  This one I learned from my mom (who packed me a lunch every day for 12 years - thanks mom!).  If you're anything like me, you're running around all morning frantically getting ready to leave the house.  If I had to add packing a lunch to the list of things in the morning, I'm not sure it would get done, so I pack the night before - that way it's guaranteed (I just have to remember to bring it)!

What's FitYaf eating for lunch?

Between my Shakeology in the morning and my dinner at night, I'm not usually sitting down to a big lunch, but rather eating small meals throughout the day.  Here's a list of some of the things I'm often packing for my daytime eating:
  • Avocado egg salad
  • Tuna mixed with hummus and feta cheese
  • Low-fat string cheese
  • Cabot extra light sharp cheddar
  • FRUIT, FRUIT & MORE FRUIT (this can be fruit salad that I've cut up on the weekend or whole fruits)
  • Cashews
  • Pistachios
  • Dried apricots
  • Greek yogurt (typically plain mixed with cinnamon, but I do have the fruit kind every now and again)
  • Ham or turkey on Joesph's Lavash bread
Do you pack a lunch?  What do you pack?
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    Jillian [FitYaf]

    fitness enthusiast.
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    marathoner.
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    To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional. 
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