Gluten-Free – It’s Not A Diet, It’s How Some People Don’t Die
“The more that you read, the more things you will know. The more you learn, the more places you’ll go.”
Last week, something happened to my friend, Hannah that infuriated me. Hannah has Celiac disease, which means she’s allergic to gluten. Upon visiting one of her favorite restaurants, one that offers completely gluten-free options, she was left feeling shamed and angry.
Had I been there with her, my big mouth may have gone loose and words would have flown. Bad words. I may have been banned from said establishment for life but it would have totally been worth it.
Two members of this restaurant’s staff were beyond rude. Not realizing Hannah had just ordered a gluten-free sandwich, their comments ranged from the unnecessary, “Ugh, this person who needs gluten-free food is so annoying,” to the uneducated, “It’s not like this diet does anything,” to the downright dangerous, “Oh, I guess I better change my gloves now, “ (laden with sarcasm).
Not only did these two employees make complete asses of themselves, they disrespected a customer and their employer. A company that touts itself as a provider of gluten-free food has a major responsibility to uphold that. One, people on gluten-free diets deserve it and two, people who need gluten-free diets could get horribly sick from eating contaminated food. Think of a child with a peanut allergy who, maybe doesn’t even eat peanuts, but eats food prepared in the same area as peanuts. Celiac sufferers have that same degree of sensitivity to gluten.
This brings me to a slight problem I have with gluten-free diets – not people who have Celiac disease and who’s lives depend on eating this way, but people who think gluten-free is the hippest new weight loss diet like low-carb or low-fat. And they just have to jump on the bandwagon.
What the world has come to…gluten-free cherries.
I have nothing against people who choose a gluten-free lifestyle for personal reasons. I mean, come on, I’m a vegetarian. Not because meat makes me sick or I’m allergic to it; I just don’t like it and I choose not to eat it. What I have a problem with is people who have no clue what gluten even is and, therefore, have de-sensitized people to its actual significance.
The people who insist they need it (and really don’t) and have made it an annoying request that almost always results in an eye roll from the server. The people who have contributed to it being nothing more than a buzzword, a marketing term food companies can use to jack up prices, and make themselves seem “healthier.”
That image of cherries? That’s real. I didn’t Photoshop that. I’ve also seen proud “gluten-free” packaging on products like milk and eggs.
To understand my frustration, here’s a little lesson: Gluten is a combo of two proteins; it essentially acts as a “glue” that holds together products like wheat bread, rye crackers and flour tortillas.
As a rule of thumb, it’s typically found in more carb-rich foods and, also, barley-based beers (which is partly why gluten-free and cider beers have become so popular). So, will cutting it out of your diet lead to weight loss? It could. Now, does gluten sound like something you’d find in beef jerky or fruit?
Educate yourselves, people. If you need or choose to be on a gluten-free diet, know what it is and where it’s found. Don’t let yourself to be up-charged for gluten-free rice cakes and coffee. Don’t pay more for gluten-free versions of breads, cupcakes, and cookies unless you have Celiac disease and can’t live without them (I’ve read research that cautions people who don’t have Celiac disease to avoid these types of foods, as they’re processed differently and not necessarily good for you). And please don’t call it a diet.
Finally, for the love of all things good, if you work in a food establishment that proudly promotes gluten-free options, please learn why that’s important. Understand that not everyone is trying out “the new gluten-free diet” – know that some people will legitimately get sick if they eat it. Respect that and treat them like a small child with a peanut allergy. You wouldn’t roll your eyes at a kid with a peanut allergy – would you?
How many of you live a gluten-free lifestyle? Is it due to Celiac disease or for personal reasons? The comments are yours so please use them.
Connect with me @lindsayinreallife on Instagram or @LindsayIRL on Twitter, or subscribe to this blog and receive every new post right to your inbox.
Let’s Be Honest About the 21-Day Fix – It’s Bullshit
“I’ve been on a few diets because I can’t get enough to eat with just one”
What’s up with this 21-day fix craze? I’ve been seeing tons of social media posts about it, people showing their meals and accountability to the 21-day fix plan, which apparently promises to teach portion control and jumpstart your healthy eating plan.
Pretty much!
Let’s get right to it here, I’m calling BS on this program and others like it. First, I hate that concept of “jumpstarting” a healthy anything – it implies going from zero to 100 in an instant. Healthy is a lifestyle; if you haven’t been living one, it’s not something you can change all at once and expect to sustain.
Second, the name itself just screams fad diet and easy “fix” (intentional?). Fad diets are just that – fads. Like crimped hair and fingerless gloves, society realizes they’re bogus, they go away and everyone who took part is like, “WTF was I thinking?” And a program that touts “lose 15 pounds in 21 days!” is a huge red flag. Healthy, sustainable weight loss is typically one, maybe two pounds per week; even less for a small person. Rapid weight loss means you’re losing some muscle too. But I guess trying to sell anything in the health and fitness world with the headline, “Lose weight slowly, without sacrificing muscle mass, and maintain over time with sensible eating and exercise!” isn’t sexy or appealing.
Always one to be open-minded, I welcome someone to explain this program to me. Like really explain it. Because I think I’m missing something big as to how this is A) teaching sustainable, healthy eating habits for the long term and B) allowing the body proper fuel for any sort of athletic performance in the short term. I wasn’t able to find out exactly how many calories a person eats or what exactly is the basis of the food plan; I assume that’s only revealed after the credit card is swiped. Based on the photos I’ve seen and the research I’ve done, I’m baffled as to how someone could eat the type of “meals” (I wouldn’t call 8 cucumber slices, 10 carrots, 5 rice cakes and 2 hardboiled eggs a meal but that’s just me) on this plan. For every meal. For 21 days.
And for how I acted…being hangry is no way to be.
Have you ever heard the word hangry? I’d be hella hangry if I tried to survive just one day on this “eating” plan (again, words seem to get thrown around pretty loosely with this program). Aside from being hangry, I’ve tried to wrap my head around how anyone could gut through a tough workout on this diet. I’ve had days where I’m so busy, I don’t take time to eat enough or properly during the day. And guess what happens? My workouts that evening suck. If I’m running, I feel like I’m slogging through the miles, no chance of any speedwork happening; if I’m lifting, I feel like I can barely rep my normal weights, let alone push myself hard enough to fatigue. No performance enhancements either way.
Speaking of that, I do believe there’s also a workout plan included in this program? I don’t know how intense a workout it is, if it requires endurance or heavy lifting, or if it’s actually mean to push a person to become fitter. But with an eating plan that’s primarily focused on cutting calories drastically, a typical person can’t expect to make any true fitness gains. The two just don’t add up.
Then there’s the aftermath. I’m having a hard enough time fathoming the 21 days – so, what happens after? If the name is any indication, you certainly aren’t expected to continue eating tiny portions of unsatisfying food and shakes beyond the final day of hell. Or, are you supposed to continue?
Maybe you’re so delirious from not eating, you’ve forgotten about food at this point. Maybe you’re supposed to not miss that thick layer of peanut butter on your toast (really, is that any way to live?) or enjoying more than 4 ounces of wine per day (the program boasts that you can drink wine – 4 whole ounces of it!). Maybe you get used to toting around fun, brightly colored boxes and ensuring anything you eat can fit into one.
Or maybe, and what really happens, is you remember how delightful it is to dine out without having a panic attack. How enjoyable life is eating real meals and treating yourself here and there. How much better workouts are when you’re properly fueled. And then you go back to eating like a normal person. In addition to the pics I’ve seen of people’s accountability meals, I’ve also seen a few of what people eat after they complete their 21 days – an entire pizza, ice cream, beers, basically a binge-fest. Good lessons being learned.
That brings me to the real problem I have with this. How is this truly helping us, as smart, capable adults? Have we become that out of touch with our own biological cues (eat when you’re hungry, stop when you no longer are) and simple common sense (come on, you know an entire plate full of pasta is excessive, do you really need a properly-portioned container to confirm that)? Are we really so impatient and desperate for a quick fix that we’re wiling to shell out more than $100 for a few pieces of tupperwear and a generic, one-size-fits-all exercise plan because we simply can’t take the time to figure out on our own what works best for us, each individual – with individual genetics, triggers, metabolism and priorities?
Do I look perfect in a bikini? Of course not. These moments are what drive me.
I do understand everyone’s goals and lifestyle aspirations are different. Just because my goals are to run faster and lift heavier doesn’t mean you want that. My lifestyle aspirations include not having to force all my food to fit into containers and enjoying a couple cold beers on a Saturday afternoon – that doesn’t mean everyone else is looking for that. I don’t want to be skinny; some people do. I’m happy having a little bit of a gut and thighs that can barely be contained by normal pants if it means not having to fight an uphill battle against my genetics. I love feeling strong at the gym and being able to lift heavier weights than some of the guys there (doesn’t happen often but it does happen). I love being able to say, “I’m not fast ‘for a girl’ – I’m just fast.” and back it up with my performance.
I’m not saying we shouldn’t all pay attention to what we eat and do our best to make good choices most of the time. I’m very conscious of what I eat; I realize when I’m making the right choice and when I’m making a splurge choice. I understand a splurge isn’t the end of the world, it just means I need to be strict going forward to balance it out. I know what a cup of pasta looks like, a serving of vegetables, protein and ice cream. I understand taking the time for a healthy breakfast every morning helps me avoid the tempting doughnuts in the office cafeteria. I’ve learned what I need to do, what works best for me to be balanced and successful.
I didn’t learn all this by reading one generic pamphlet and dropping a lot of cash on containers that are essentially just measuring cups. I learned by making a choice to educate myself, to track my food and understand what foods are going to help me achieve my goals. Every day, I pay attention to portions and serving sizes. I’m focused on being conscious, yet not obsessive.
I’m not gonna lie, it hasn’t taken me 21 days to get to this point – it has taken me years. I know, I know, that’s not sexy and appealing to most people. But a true, sustainable lifestyle can’t be made in 21 days. It just can’t. It has to be a long-term commitment. It’s all about balance, 365 days a year. Not a quick – or, sorry, 21 day – fix.
It’s like qualifying for the Boston Marathon; it didn’t take me just those few hours on race day to do that. Or a few weeks of regular running. Or even a few months of hard training. It look me years to achieve that goal. Failed attempts. Frustrations. Setbacks. Hard work. But, in the end, I did it. A healthy lifestyle is nothing different.
Am I being unfair to the 21-day fix? Is there something with the program I’m missing that truly promotes a healthy, balance approach to eating and quality exercise? Please comment or tweet me @runlikeagirl311 on Twitter.
Natural Grocers Comes to Fargo!
“Skip the diet and just eat healthy”
It’s finally here – Natural Grocers in Fargo!
Healthy eating is tough to define as a one-size-fits-all concept. Everyone’s body and genetics are different, and everyone’s goals are different. But there are some pretty basic principles all should follow like: Eat less processed foods and eat more fruits, veggies, lean proteins and low-fat dairy. Drink less soda and high-sugar drinks, drink more water. That type of stuff.
If you’re still unsure and you live in Fargo, you’re in luck! Natural Grocers is now open. I had the opportunity to attend a special sneak peek luncheon today with my pal, Mallory aka: @kjsfitmomma on Instagram. Side note, if you don’t know about her go to her website. Read her story (or the note I wrote her). If you’re having a day where feel like you’re not making progress, feel like it’s too hard to eat right or are just being a whiny bitch, get inspired by her and man/woman up!
Okay, back to Natural Grocers. This is unlike any grocery store I’ve ever been to, certainly unlike anything we currently have in Fargo. Beyond a huge variety of good, healthy food, it offers organic food (if you’re into that), gluten-free food (if you have Celiac disease), and a ridiculously large variety of vitamins, supplements, and health and beauty products.
Here are the highlights from my visit today:
Protein – oh, so much protein!
1. NG’s mission is to offer products that are safe and healthy – as such, there’s a list of foods, supplements and health care items they refuse to carry (that could potentially eat into profits or limit clientele – you’ve gotta respect that commitment!)
2. Healthy cooking and informative seminars offered weekly in-store
3. Opportunities for certified employees to conduct demos and seminars in the community
4. Store employs a Credentialed Nutrition Health Coach
5. Employees receive above-average pay, great discounts and more unique perks
6. Fundraising drives are held that benefit local food banks and other non-profits
7. When you bring reusable bags, $.05 for every bag is donated to our local food bank
8. And – the big one – Affordable prices! (Mallory and I both did some comparisons with a few other local stores to confirm this.)
Not until after I devoured most of it did I think to capture a pic of this delightful meal.
The only negative I could come up with? There was a pretty limited selection of fresh, grab-and-go type foods for lunch. That being said, I found a Greek-inspired lunch box of Dolmas, falafel bites, mini pitas and hummus. It was so good, I ate more than half before it dawned on me to take a pic of it.
If you go, keep in mind that the store’s commitment to green practices extends to bags – as in, bags aren’t offered. You must bring your own (and you should!) but if you do forget, there are recycled boxes you can use to haul your stuff. And, trust me, you’re gonna make a haul when you go!
Fargoans, feel free to comment or tweet me any questions about this exciting new store!! @runlikeagirl311 on Twitter
Enough of The Dad Bod and Body Image Crap
“Are there any guys out there who are just normal?!”
Presenting…The Dad Bod. Apparently.
The damn Dad Bod. I swore I wasn’t going to blog about something so stupid. I figured the rest of the world would realize how stupid it is and it would just go away quickly. But it hasn’t. It’s more popular than ever. The headline and photo of Jon Hamm (who apparently is the new poster boy for this trend) on the front page of the local Fargo-Moorhead newspaper last Thursday just reinforced that nonsense. So, here we go.
Here’s my problem with the Dad Bod and all the attention it’s getting – it’s normal. It’s not a phenomenon or some new fad of what’s the ideal male body type. It’s what normal guys look like. Guys who work, then make time to work out a normal amount. Guys who eat a normal amount and type of food. Guys who consume a normal amount of drinks (which, as we all know from experience, can be a lot on the weekends). Guys with normal genetics and metabolism. Just normal dudes being normal dudes – and now there’s a stupid trend the masses are trying to associate with it.
Do you know what’s not normal? Guys with 24/7 washboard abs and zero jiggle to any part of their bodies. Guys who eat only chicken and steamed broccoli, then get the rest of their calories from shakes and supplements. Guys who don’t allow themselves to enjoy a few cold ones with their buddies. Guys who take gym selfies and film themselves working out, and every one of their social media posts revolve around how awesome they were at the gym that day. Guys who can’t talk about anything other than what kind of protein they take and how much they squat. And you know they’re judging the shit out of you for not being as perfect as them.
That’s not normal. And, really, is that the type of person you’re most commonly surrounded with? Maybe I’m the one who’s out of touch with reality but that’s sure as hell not my normal.
Let’s be honest – Leo could wear a potato sack dress and it would be considered a hot new trend.
It seems Leo DiCaprio sparked this Dad Bod phenomenon after a picture of him was taken on vacation. I doubt Leo was trying to start a new trend or morph his body type into this desirable Dad Bod look. Guess what probably happened? Leo took some time off work and took a vacation. He probably started eating normally vs. eating for a specific role, maybe skipping a few workouts but still getting them in for the most part. That’s right people, it appears Leo’s just living life. Being normal. As amazing as Jake Gyllenhall looks in his new movie, what he had to go through to get that body isn’t normal. Reports I’ve read state he was working out hard 8-hours a day (with professional trainers and programs) and sticking to a very strict diet (likely put together by a professional dietician or sports nutrition expert). Normal people don’t do that.
Prior to the front-page article about the Dad Bod in last week’s paper (BTW, thanks Forum. Way to feed into the stereotype that there’s no “real” news to report Fargo, ND) it actually came up in conversation with my future brother-in-law and his buddies. We were settling in to watch the hockey game with a bunch of pizzas. Winding down a day of hanging out at the lake, playing yard games and enjoying beers. Somehow the Dad Bod came up in conversation and they joked how they were ahead of the trend, how they loved it (forget the fact none of them are actually dads, that didn’t even factor in). All normal guys. Guys who work hard, then make time to the gym and work out hard. Guys who eat and drink a normal amount. Guys who have fun and don’t judge how their friends look without a shirt on.
Not to burst their bubble, but I wouldn’t call them trendsetters. I wonder if they know that they’re just normal? Either way, I’m grateful they are so that I don’t feel like I can’t be myself around them – beer gut, bikini and all. Which brings me to the female angle of all this. I’ve seen a few articles bashing the Dad Bod for the sexist and unfair message it sends. Don’t worry, I’m not going to do that.
Basically, I don’t care what the Dad Bod means for women’s body perceptions. If women feel offended that it’s okay for a guy to have a normal body but they need to look like Barbie, that’s something they have to come to terms with. Me, I’m not waiting around for the “Mom Bod” (or some other equally-appropriate name that defines a girl, mom or not, who’s not a size zero) to be okay.
Okay so she’s not heavy – but I love my strong “Mom Bod”
For it to be cool to be fit, yet also have thighs that touch and an ass that pops out of a bathing suit. (I enjoy speedwork runs and leg days so, yep, I have a big butt and thighs.)
For it to be okay to have a little gut from enjoying a few drinks and not eating perfect all the time. (I’m guilty of both.)
For it to be acceptable to wear a bikini and not have a flat stomach. (I do. It gets hot at the lake. I’m not going to wear capris and baggy t-shirts all summer.)
I don’t care about all those things. Sure I have days where I feel insecure like everyone else but I’m pretty much just being who I am, trying to rock the body I have. And I’m not vain enough to expect anyone to spend enough time and energy focusing on me and my flaws.
What do you think of the Dad Bod? Will all the hype die down? Will it help shift realistic body images for men and women? Or do you not give a damn one way or the other? No matter your view, I want to hear it! Comment or tweet me @runlikeagirl311.
My Dream To Run – Well, First Qualify For – The Boston Marathon
“Dream big and dare to fail”
Dare to fail. What a concept. How often do we avoid trying things, not because we’re afraid of the challenge but because we’re afraid to fail? This could have been true of my dream to run the Boston Marathon – well, not so much running the race, qualifying for it.
For those who don’t know, the Boston Marathon isn’t one of those races a person just signs up for and gets to run. Everyone who wants to run this prestigious marathon (unless you’re a celebrity, wealthy or have some inside info I don’t know about) has to first qualify to earn a spot. I’m not sure when I decided I really wanted to run the Boston Marathon but about three years ago is when I remember starting my quest to qualify.
Two years ago, I made my first attempt to qualify at the 2013 Fargo Marathon. I didn’t change up my training or nutrition from years past and it was hot and humid on race day.
The outcome: I failed.
Last year, I attempted again at the 2014 Fargo Marathon. I focused more on speed work but didn’t change much else with my training, nor did I change my nutrition. I ran the best and hardest marathon of my life, enjoyed it and improved my previous PR by several minutes.
The outcome: I still failed.
That moment you realize you just qualified for the Boston Marathon.
This year, I attempted a third time at last Saturday’s Fargo Marathon. I pushed my speed work runs and my long run schedule, and made overall tweaks to my training plan. I committed to leg workouts every week – heavy leg workouts. I cleaned up my nutrition and focused on quality foods and supplements that would support my training and properly fuel my body. I sought out more outside advice from reliable sources and did more research on my own. I practiced my running strategy for marathon day with every longer run throughout my training.
The outcome: I succeeded.
On Saturday, I achieved my goal of qualifying for the Boston Marathon in a time of 3:30:49 (a sub-3:35 race is what my age group needs to qualify). I’ve struggled to sum up the feelings and emotion in a blog entry. I always assumed, if I ever did qualify, I’d know exactly how to describe it. Easiest blog I’d ever write! Not so much. Sure, words like ecstatic, proud, relieved and happy came to mind but I could go on with words forever.
I decided, rather than talk about how I feel now that I’ve achieved my goal, I’d use my journey to a BQ as an example. An example of how you can’t let fear get in the way of trying to achieve something big. I don’t mean that to sound like a really lame After-School-Special and I know it does. But I’m being serious!
Was it a dream to think I could ever qualify for this race? Absolutely. If you had asked me seven years ago, after I finished my first full marathon in something like 4:18 and change, I would have laughed and said that was never something I could do – but I’d still love to run another marathon.
This guy – he always believed I’d succeed. #lucky
When I decided to go for the BQ, for the third year in a row, was I afraid I would fail a third time in a row? I was terrified. I’ve never been so nervous for a run. But I wanted it so bad and, when I thought about not doing it at the start of my training this year, something inside me told me I had to. That it was worth it to try again. When I failed the first time, I learned. And I got better. When I failed the second time, I learned. And I got better. Even if I failed a third time, chances are I would learn something. And I would get better. Part of it came down to my determined attitude. The other half, a simple cost/benefit analysis. The outcome of succeeding would be the best thing and the outcome of failing? Well, it wouldn’t be the worst thing!
What dream have you gone after, knowing you could fail? Or (and you can be honest!), what dream have you held back from chasing because you were afraid to fail? Post a comment or tweet me @runlikeagirl311. Then, face your fears and try! After all, what’s the worst thing that could happen?
Countdown to Race Day – What To Do Before The Marathon
“The waiting is the hardest part”
…or a half marathon, 10k, 5k, 1 mile, relay…(this applies to any race of any size so, all runners, read on!). To my fellow runner friends in, near and coming to Fargo, the countdown is on – only one week until the Fargo Marathon! I don’t know about y’all but I can’t wait. I’m mentally psyched and physically primed, neurotic and emotionally unstable. So, yep, sounds like a typical week before a marathon.
The week before a race, whether a first or fifth, full marathon or 10k, is always tough. All the weeks, months, even years of hard training, come down to one day. Actually, one morning. Actually, just a few hours or less. It’s a lot of pressure mixed with anticipation and nerves, capped off with adrenaline – oh it’s so great! I can’t wait for next Saturday.
If you’re like me and all the emotions make you high strung and edgy in the days leading up to the race, or it’s your first race and you need a little help getting ready, I’ve put together a week’s worth of racing to-dos. Yes, this is partially to distract you and keep you busy but a lot of this stuff is really useful and you’ll be glad you did it. Here’s your race week countdown:
Get it ready today & enjoy all week.
Sunday – Food Prep
Today, do your shopping and food prep for the week. Not only do you want to stock up on all the foods you’re familiar with, you know sit well with you and give you energy, you might want to make selections based on the weather forecast. For example, if it’s going to be hot and humid on race day, buy a few extra salty food options to eat throughout the week. It will help you retain water and ward off race-day dehydration.
Taking care of your shopping and prep on Sunday gives you one less thing to worry about during the busy week, and sets you up to stick to your nutrition plan through race morning.
Monday – Toenails
Today, trim your toenails. Not too short but a good trim. Trust me. Do it
.
Tuesday – Check And Plan
Today, go online and review all the location details of the race so you have a clear idea of where everything is happening. This includes where to pick up your packet, where the start line and finish line are, and where to park. You’ll also want to figure out the best route to get to the course and alternate routes to account for heavy traffic on major roads. Find out if and where the bathrooms will be on race day. Also, find out if there’s a bag drop or if you need to leave stuff in your car (that will determine what you bring with to the race).
You can also check out the course map – or don’t if you like to be surprised.
Wednesday – Shopping
Today, go buy stuff (if you need it). Band-aids, BodyGlide, sunscreen, gum, anything you might need for race day. By now, you should have a good idea of what the weather is going to be like so, if need be, now is also your last chance to shop for any new clothes you might need. Why today? If you do buy something new, it’s risky to wear anything for the first time on race day. You just never know how things will move with you, where they’ll rub and what could be a major chafing hazard. The upside of shopping today: if you must get something new, you at least have the opportunity try it out tonight or tomorrow during your final low-mileage run.
One thing I wouldn’t recommend buying this close to race day: shoes. But, like I always say, different strokes for different folks. One year, my friend Jason bought a new pair of shoes the day before we ran a half marathon. And he wore them for the race. And – he claims – he had no discomfort at all. So if you’re “that” guy, go ahead and sport those new kicks straight out the box.
Pasta – giving runners an excuse to carb load for years.
Thursday – The Big Meal
Today, eat your biggest dinner. What that dinner is, that’s your call. Everyone’s eating plan is different and I’m not here to tell you that you should be eating certain foods. Some people carb-load. Others believe in fat-loading. Some don’t care what they eat at all. But it’s still usually a good idea to have your biggest meal on Thursday night. That gives your stomach time to settle and fully digest so you don’t feel heavy on race day.
Friday – Stuff And Rest
Today, organize your stuff, then rest. Pick up your race packet. It will have your bib, chip, important info about race day and of course some goodies to enjoy. If packet pickup is at the same location as the race start and/or end, bonus, as you get a chance to navigate the area before the chaos of race morning.
Before you head to bed, lay out everything you need for the next morning. In addition to your bib and chip, your watch, outfit, chapstick – even your shoes. Have it all ready to go so you don’t have to think about anything except getting to the start line.
Also, set three alarms. Yes, three. Set three alarms. I’ve referenced it before and it’s worth repeating – let’s not forget what happened in the Hot Tub episode of Seinfeld: Elaine hosts marathon runner, Jean Paul, before the New York City Marathon. After Jean-Paul overslept at the Olympics and missed the marathon, Jerry is overly concerned it will happen again and takes every precaution he feels necessary. Because Kramer lives next door, you know shenanigans of course ensue, and Jean-Paul oversleeps again. Don’t let that happen to you.
And speaking of don’ts, don’t worry if you can’t sleep. With all the nerves, excitement and anticipation, most runners don’t sleep well the night before a race.
Saturday – Kick Some Ass
‘Nuff said.
Good luck to everyone running in the Fargo Marathon this weekend! It’s a great race with awesome volunteers and the best spectators so enjoy it. And be sure to celebrate after.
If you have questions – or some good tips of your own – about how to get through pre-race week, please comment below or tweet me @runlikeagirl311.
Legs & Glutes Workout – No Weights Required
“Sometimes, you just have to pee in the sink”
Before I get too far, I want to clarify that the above quote is a real one, from a German-born novelist, short story writer and poet, not just something I came up with because it’s true (and I know I’m not the only one who has done said act).
Okay, now the meaning of it. Aside from the fact it’s funny and true, it’s really about making do with what you have and finding a solution when the norm isn’t possible.
This past week, my job took me to California. In addition to packing two coolers of my own food, I packed enough gym attire to keep up my workouts for the week. Although it’s never quite as good as at home, I always do what I can to keep up my routine while traveling. Luckily for me, the gentleman at the front desk directed me to a beautiful (and safe!) running path so I wasn’t stuck on the treadmill all week. Unfortunately, there wasn’t anything I could do about the tiny weight room and its lack of a squat rack, equipment and sheer space to do my usual leg workout. Being that I was out of luck there, plus the fact it was my first week of tapering and I knew I should take it easy with my leg workout, I decided to try something new: a bodyweight workout in my room.
I’ve never been good at working out at home. I’m a gym rat, I love all the equipment, space, motivation from fellow athletes, all of it. But I know so many people who swear by at-home workouts, exercises that require no machines or weights. As a lover of all things fitness, I feel like it’s important for me to expand my horizons and “think outside of the gym” so to speak, and this would be the perfect time to challenge myself to come up with and try a weight-free workout.
Though I didn’t get as sweaty and my legs weren’t as sore the next day as with a normal #legday workout, I definitely got my heart rate up and felt it when I got out of bed the following morning. Also, this is a great #noexcuses workout, as it can literally be done in any space – my hotel room, while nice, was small.
Do each pair of exercises 3x through, then move onto the next pair. Take very short rests in between to keep your heart rate up. This main circuit will take you around 25 minutes so I added 5 minutes of abs (do the same, your choice!) at the end to arrive at a complete 30-minute workout.
Main Circuit
Squats, Standard – 10
Reverse Lunge w/Knee-Up – 10 (each leg)
Single-Leg Deadlifts – 10 (each leg)
Single-Leg Bridge – 10 (each leg)
Jumping Lunges – 20 (total, alternate legs)
Plank Leg Lifts – 10 (each leg)
Single-Leg Squat – 5 (each leg)
Donkey Kicks – 10 (each leg)
Abs
Add about 5 minutes (or 2-3 of your favorite abs exercises)
*Some of my favorites: leg raises, flutter kicks, bird-dogs, planks with toe taps, side plank crunches – and good old standard front and side planks
Stretch
Your quads, hammys, calves, glues and hip flexors just put in some hard work so don’t neglect them! Just 5 minutes of stretching and you’re done (this older blog includes a couple stretches you can incorporate). You can even do quick stretches as needed during the short rests in between exercises.
Try this no-weight leg and glutes workout and let me know what you think!
If you have other no-weight exercises you love, please share them in the comments!
Cold Weather Running – Winter Recess for Grown-Ups
“I can’t put my arms down!”
I realized something funny during my run yesterday. Winter running is a lot like winter recess.
See? He can’t put his arms down.
Those of you who grew up in cold-weather areas, remember going out for recess or out to play in your neighborhood, during the winter when you were in grade school? (If not, hopefully you’ve at least seen A Christmas Story – or the pic here isn’t going to make a whole lot of sense.) You had to layer up, put on your boots, sometimes top off the outfit with a hat, scarf and mittens. All of this to go outside and play for about 20 minutes. And, inevitably, someone in class would be fully encased in his/her recess gear then utter those seven words that made the teacher (or your own mother/father) cringe, “I have to go to the bathroom.”
Running in the winter is a lot like being a child about to go out for recess. First, it takes some time to plan out exactly what you’re going to wear. How cold is it? Will it warm up quite a bit during the time I’ll be out there? What’s the wind factor? All of these questions determine the right layering combo.
Once that has been established, it’s time to get dressed. That’s where the real fun comes. In my case yesterday, it was 20 degrees with gusty winds and not much warming predicted throughout the morning.
So began the process:
Base layer: running tights, under armour long sleeve, smart wool socks.
Next layer: fleece quarter-zip.
Crap, I have to pee again. Ugh, backwards we go.
Okay, first two layers back on – let’s continue:
Final layer: wind-resistant pants and jacket.
Accessories: full hat, neck gator, gloves, Garmin.
Do I look a little puffy? Or like I can’t put my arms down?
By the time I reached the point of being fully dressed, I almost felt like I had to pee yet again – nope, I’m fully committed at this point, I’m ten minutes behind schedule of when I wanted to start my run, and it’s probably just in my head. Let’s do this.
It seems like an awful lot of work to go through for a relatively short amount of time (depending on your distance, maybe 20 minutes, maybe three hours) but, in the end, a winter run it’s like recess as a kid – no way in hell you’re missing it, weather be damned!
Luckily, temps in Fargo are looking to be on the upswing starting next week – I sure hope so, looking forward to a few less layers for my upcoming 20-miler next weekend! Anyone else still running in full-on layering weather or have you shelved it all for the season? Comment or tweet me @runlikeagirl311.
What To Know About Training For Your First Marathon
“Any idiot can run but it takes a special kind of idiot to run a marathon.”
When it comes to working out, running, eating healthy – all of it – I tell it like it is. Sure, I always try to see the upside of things but I don’t shy away from the struggles and “suckfests” that come with living a healthy lifestyle.
Sometimes, this is how I feel about running.
In the past, I’ve blogged about the less-than-glamorous side of running and have been open to all the quirks and crap that can come with being a runner. Let’s face it, running, while great for the body, mind and soul, isn’t all rainbows, unicorns and smiling selfies. There are plenty of awful moments that come with it.
I think people need to know both the good and bad. No one deserves to be blindsided. It’s like, I hope people tell me the real, ugly truth about being pregnant and having a baby, not all the happy bullshit of “It’s such a miracle.” “Pregnant women glow.” “Childbirth is an amazing experience.” Oh please (insert eye roll). Can I get a #cmonman?!
So I’d like to talk a bit about the truth of training for your first marathon (much of this applies to those of you training for your first half marathon too so please read on). Those who have decided this is the year they’ll run their first full or half, that’s awesome. Whether the race is this spring, summer or fall, there’s plenty of time to make that goal a reality.
You already know you’re going to have to commit a lot of time and energy to running, that’s a given. But there’s a lot more that goes into preparing for a run of this caliber.
The Sacrifice Goes Beyond the Miles
The comments I most often hear from non-marathoners are always related to the mileage. From the, “You did a 16 mile run today?” on a Saturday afternoon to the, “I can’t even run a mile without stopping,” when you log a typical Tuesday night 10k. And my favorite, the disgusted, often horrified looks when they find out a marathon is 26.2 miles.
Yes, running a long way without stopping is obviously a huge part of full or half marathon training. But there’s more to training than just covering a lot of miles in one run. The commitment and sacrifice that enables one to do that is much larger.
Get to know these – you’ll be spending a lot of time together.
I’ve had to forgo Friday nights out on the town for girls’ nights, birthday parties or random acts of fun. I regularly miss out on post-work happy hours. I’ve had to skip weekend trips out of town to see friends or family. And it always sucks to have to tell people why. Most don’t understand why I’m making the choice, and it’s the worst when they feel like it’s personal to them, like I’m not going because I don’t want to hang out with them. I get it, I wouldn’t understand either.
The simple truth is, if you want to succeed in a goal of this size, running has to be your first priority. Making sure you get in the weekend long run and log all your weekly miles, plus any speedwork, hill training or other specialty running – it can be frustrating and exhausting. But when it boils down to it, it’s just a sacrifice that one has to be willing to make.
It’s Not Just About You
Speaking of the sacrifice, it doesn’t all fall on you. Yes, there’s a lot of personal investment in training for a full or half marathon – unless you have a running coach constantly with you, no one is going to force you out of bed for early runs or make you head straight to the gym after work to hit the treadmill. But others feel the effects of your quest more than you think, especially if you have a significant other and/or children. I blogged about this last year in an effort to recognize and thank my manfriend for putting up with all the crap that goes with my personal goal.
Here are a few of the fun (actually, not fun) examples others have to deal with:
• You’re frequently tired and ready for bed by 9, even on weekends – not fun for others.
• You’re always hungry or, worse, hangry – really not fun for others.
• Your top priority and main focus in life becomes running – definitely not fun for others.
• Rest and nutrition are extremely important so social commitments often have to go by the wayside – obviously, not fun for others.
And, probably the hardest thing others have to deal with is seeing you on the bad days. When you have an awful run, when your knees hurt, when you’re ready to throw in the towel – it’s tough for us, imagine how hard it is for someone you love to see that.
#truth
Your Appetite Will Astonish You – And Controlling It Is Hard
Did I mention you’re always hungry? It’s amazing how much food runners can put down to begin with and add all the extra calorie burn, suddenly your appetite rivals that of an NFL lineman. You feel like a bottomless pit, you rarely get full and, even if you do, it passes quickly. During the height of training, it’s not a terrible thing if you can reign it in to a reasonable amount – but that’s so much harder than it sounds (you’ve heard of people who actually gain weight training for a marathon? It’s true and this is why). The worst part comes post-marathon when you’re no longer burning all the calories but your appetite hasn’t yet reset to non-marathon status. Let me tell you a little story to illustrate.
One summer, a friend and I went out for breakfast a couple weeks after we had both run a marathon. When I casually ordered the French toast platter AND an eggs and hashbrowns combo meal, and he proceeded to order two items as well, the waitress looked at us like we were messing with her. We both assured her we wanted two breakfasts and, more importantly, we would finish all the food. Her look then turned to disgust, primarily towards me, the smaller and female offender in this ridiculous display of excess. The food arrived with a smirk; I’m sure she was thinking to herself there was no way in hell we’d finish it all. Well, we did. And it was glorious. And I think she judged us worse for it than if we wouldn’t have finished. Our photos are probably hanging up in the kitchen like common criminals in the post office.
So yeah, you’re gonna eat a lot.
You Will Question Yourself More Than You Ever Have
If you feel you’re a mentally strong person, that’s good – keep that as long as you can! Because there will be plenty of times during training where you’ll feel defeated and like you can’t go on; where you think you should just give up because you’re going to fail anyway. The good news is, these moments typically pass quickly, although there will be at least one run that is so awful, so unbearable, so out-of-the-norm that it makes you break down and cry (I’ve blogged about this before but it’s worth repeating because it will happen). Whether your speed isn’t there, you feel like you can’t finish the last five miles or your brain has finally woken up and realized this crazy thing you’re doing, there will be plenty of moments that shatter even the most confident person.
That’s just some of the ugly stuff, the mental stuff, that I think a person should be aware of when they decide to make this kind of commitment. So why do people do this? I’d be lying if I said it wasn’t worth it. It totally is.
There’s no greater feeling than finishing a tough run or crossing the finish line of your first marathon. It’s empowering. It’s the kind of rush you can’t get unless you actually do it. It can be tough to endure weeks and months of hardship for just the one moment but don’t forget: Pain is temporary. Pride is forever.
Do you have any horrific stories to share about training for your first marathon? It’s best to get them all out there so please comment with yours!
Those of you training for your first race, shoot me any questions you have on Twitter @runlikeagirl311.
Why You Should Be Keeping a Food and Exercise Journal
“There’s something about the ability to write about how you’re feeling and look back on it, especially when you thought you’d never get through it.”
I love to write. Whether it’s pounding the keyboard on my computer or journaling with a good old pen and paper, there’s something very therapeutic to me about getting my thoughts out of my head (it gets crowded in there) and onto paper. It’s also a great strategy for maintaining health and fitness goals.
There’s something incredibly simple yet incredibly powerful about journaling your exercise and food.
My exercise journal: variety, hard work – even rest days!
In terms of exercise, it’s great to track progress, plus it’s really rewarding to see all the workouts add up and get a visual of how much you’ve been doing. Flip side, it’s a wake-up call if the journal looks really bare.
As for food, it can create awareness of exactly how much and how many calories you’re eating (as much as I try to convince myself otherwise, “fun-size” candy bars DO have calories and they DO add up). It helps you identify where you have weak spots (maybe you’re like me and always get hungry around 9 p.m.) so you can be prepared and plan. It also gives you accountability, (knowing you have to write down that extra cookie might make you reconsider if you really need it).
In that same breath I will caution that, like anything, there’s a fine line between conscious and obsessed. You can see how easy it is to become too wrapped up in journaling, especially on the food side. You might catch yourself always thinking about every little bite, every single calorie. Worse than that, you might become “THAT” person.
You know, “THAT” guy at happy hour who points out how many calories are in the spinach artichoke dip. Buzzkill. Or “THAT” girl at the 4th of July barbecue who keeps groaning she can’t believe she ate a brownie and drank two beers…and won’t shut up about every additional thing she consumes. Annoying. I’ve been around “THAT” person and, trust me, you don’t want to become him/her. You’ll drive everyone nuts and ruin their good time. Double fault.
But it can happen on the exercise side, too. You may find yourself thinking, “Just 10 more minutes on the Stairmaster,” or “Just one more set of squats.” Again, not the point.
Becoming obsessive with what you eat and every workout isn’t the goal here. The goal is to eliminate mindless eating and make sure you’re eating enough of the right foods. It’s to figure out your own eating patterns and set yourself up for success as much as possible. The goal is to help plan balanced workouts and stay on top of strength goals. It’s to keep track of mileage and make sure skipping leg day “just this once” doesn’t become too-frequent an occurrence. And it’s to prove treats and rest day are good things and should always be included – if they’re missing from your journals, you’ve got some “work” to do!
Do you keep track of your food and/or exercise? What benefits have you realized from keeping a food or exercise journal? Comment or tweet me @runlikeagirl311.