Saturday, June 17, 2017

#RWRUNSTREAK HALF WAY CHECK IN: The Good, The Bad and The Sweaty

Are you running the Runner's World Summer Run Streak? The run streak is a commitment to run at least one mile from Memorial Day until the Fourth of July. I've been posting my daily runs on Instagram and using it to stay motivated and connect with other runners on the streak. Are you on Instagram? I'd love to follow other fitness enthusiasts!


I wrote a post over on my Lea Genders Fitness blog about how to stay safe and sane during the streak. Spoiler alert: use common sense (or is it uncommon sense?) and listen to your body to make sure you aren't risking injury or burnout by running every day for 37 days straight.

The secret to success is to run as many one mile days as you need and run those miles slow so that your body has time to recover from your harder and longer runs. I also say that walking your mile is also acceptable if your body needs rest, although the official Runner's World rules say otherwise. Be a rebel. Do what you want. A Runner's World official isn't going to jump out from behind the bushes to issue you a citation for walking.

So far I've been averaging three regular runs and four one mile runs each week. I have a calendar on my fridge that I have been using to track. You can download it over on my blog.



THE GOOD

The run streak has been great for me in rebuilding the running habit. I hurt my shoulder last year and the swinging arm motion irritated my shoulder, so I took a long time off of regular running. I would run occasionally, but certainly not every day and not even every week. The first week back to running was hard, but lacing up my shoes every day really helped me stay on track.

Knowing I had to put in the mile for the run streak took the decision making out it. I knew I had to run every day whether it was one mile or five, so I built the mental habit quickly. There was no "I don't feel like it today" which would have likely happened a lot if I was trying to establish a running habit again without the streak.

The good news is that running does not seem to be hurting my shoulder like it did a year ago. I'm back, baby!

Five days into the streak I was visiting family in Pittsburgh and knew that hotel treadmill would probably get me through the weekend. One night I got caught up talking to my sister all things Walking Dead (get 'em Daryl!) and realized it was after 10PM. I almost dropped the streak but she helped me by agreeing to follow me up to the hotel gym to keep talking while I pounded out a mile on the treadmill. Great sister, right? We get up to the gym and it's 10:05 and the gym closed at 10. Ugh. Then she pulled the best sister act ever. My sister, the weight lifter, not the runner, agreed to run a mile with me through downtown Pittsburgh on Saturday night at 10pm.

It was during the Art Festival so there was a still lot of activity downtown at that hour. We ran the mile and we both felt so great that we ran a second mile. Sister to the rescue!

THE BAD

My legs are tired. I mean T.I.R.E.D. I don't know if it's the heat or just 20 days running in a row. I am foam rolling and stretching. Right now, they just feel tired, not really sore and definitely not hurting, so I will keep going. I'll just pay attention and be sure to listen to my body. I may to adjust to even more one mile slow days to make sure I am taking care of my body first. 

THE SWEATY

I live in Texas. Oh yeah, it gets hot and humid here. I've been running at 6PM when I get home from work, which for the first two weeks was fine, but it seems the temperature has started to intensify and is now trying to kill me. I had a couple of bad runs in a row (heavy legs, high heat, high humidity) and it might be just what I needed to make the switch back to morning runs.

I love morning runs, I just can't seem to remember that at 5:30am when the alarm goes off. Next week I'll make the switch (pinky swear I'll actually do it this time) and see how I feel. 

So are you running the streak? Have you ever run a streak? As a running coach, I think that as long as you do it safely, by keeping your mileage and intensity low on most days and listening to your body, it can be a great way to ramp up motivation during the summer.




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Keep Running,

Lea

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Wednesday, June 7, 2017

Run With Me! Celebrate Global Running Day!

It's Global Running Day! Finally, a made-up holiday I can get behind. On Global Running Day runners from around the globe pledge to run at least one mile to celebrate. Will you run with me?


CELEBRATE GLOBAL RUNNING DAY


What's Your Inspiration?


Why do you run? I run to stay healthy, to stay fit, to stay sane. There's something about a run around the neighborhood that unwinds my tangled thoughts. It's moving meditation. If I go too long without running, it reflects in my mental well-being. When I run, I think clearer, I handle stress better, I am happier. What's not to love about that? Not Running Sucks.


Pledge to Run


Visit Globalrunningday.org to pledge to run.


Download Your Personalized Bib


Events Near You


I am hitting the streets today with hubs to celebrate, but there a lot of organized events in cities all over the globe if you want to celebrate with other runners. Check out globalrunningday.org to search for events near you.

Charity Miles


You are running the miles anyway, why not run them for Charity. Download the Charity Miles app to run your miles for charity. It is an easy way to give back by running.

Be Social


Use the hashtag #globalrunningday to share your run today. Search the hashtag on Twitter or Instagram to find and support other runners who are celebrating.

Global Running Day is Ollie's favorite holiday even if he's pissed I made him pose for this photo.




Are you running the Runner's World Summer Run Streak? Check out my post over on Lea Genders Fitness on how to safe and sane while running one mile every day from Memorial Day until Fourth of July.

The winner has been announced on the Premier Protein powder giveaway!



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Keep Running,

Lea

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Tuesday, May 30, 2017

Tuesday Tails Furry Feature: I am Teacher Fit

Welcome to the latest edition of Tuesday Tails Furry Feature, when each week I share the cutest four-legged runners on the internet.

This week I'm thrilled to introduce you to Pippa and her human, Jessica from I am Teacher Fit from Midland TX.



Hi, Jessica. Tell us a little bit about your favorite running partner.

Pippa, my running buddy, is the sweetest six year old mutt. Truthfully, I'm not sure what her breed is, but I tell people she is a Pit Bull/Blue Heeler/Border Collie mix! As a six month old pup, she was a stray that a family friend came across. They thought of me and six years later we're still inseparable!

Where is your favorite place to run with your pooch?

My husband and I recently moved to a new city, so most of our runs are spent exploring our new surroundings.



Have you ever races with your dog?

I have never raced with Pippa, but I did bring her along on an Alzheimer's walk one year. She was so ecstatic to be around so many people that she spent her time weaving back and forth across the trail. I can just see her causing someone to trip over her leash in a 5K and I'm embarrassed already!

Tell us about a running moment that made you proud.

I've never deemed myself as fast, I always just want to finish a race strong. However, earlier this year I placed 3rd in my age group in a 5K and a few weeks later, placed 6th in a 10K!

What running (or life) lesson can we learn from our dogs?

Unconditional love! As cheesy as it may seem, this sweet pup came into my life at a time when I needed her most. Dogs make life a lot sweeter!



Do you want to tell us anything else about you or running with your dog?

We do so much more than just run together. She is a great yoga buddy as well! She always joins for belly scratches when I'm in savasana.



Any parting thoughts? Where can we follow you and your sweet pup?

I love running with Pippa, but sometimes the struggle is real! She gets easily distracted and sometimes running with her is hopeless. I have to keep my eyes peeled for squirrels to keep her from tearing my arms off trying to chase after them! Please come say hello at I Am Teacher Fit where I blog about health and fitness, everyday life, and of course--Pippa!

Instagram: instagram.com/teacherfit.jess Facebook: facebook.com/iamteacherfit Bloglovin: https://www.bloglovin.com/blogs/i-am-teacher-fit-18400341



Do you run with your dog? Want to be featured with your favorite four-legged running partner? Fill out this form for a chance to be featured in a future blog post. 



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Keep Running,

Lea

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Saturday, May 27, 2017

My #ShredShed Lelands Interview

I told you a couple weeks ago that the people from Lelands (near Fort Worth) who built our #shredshed sent out a producer to interview me.

Brandon from Downforce Productions sat down with me and asked questions about my passions, my business and how we use the #Shredshed. I have to tell you that I spent the week after we filmed (over) analyzing all the possible idiotic things I said that would be cemented on the internet forever.

Did I talk to fast? (um. yeah.) Did I say um too many times? I'm sure I said at least 50 stupid things. It was in the back of head for awhile. Honestly, I was kind of stressed about it.

Brandon is clearly a genius who turned my incoherent ramblings into something great.



I love my Lelands #shredshed. Thanks to Lelands and Brandon from Downforce Productions for a great experience.


Keep Running,

Lea

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Saturday, May 20, 2017

Chocolate Protein Bites and Premier Protein Giveaway

Hi, Friends. I have an amazing chocolate protein bites recipe and a Premier Protein giveaway to share with you today.

I am a Premier Protein ambassador. I am compensated to share Premier Protein products. All opinions are my own. If I hated it, I'd tell you. 


I had this protein bar recipe that was my 'ol standby. It was a delicious recipe, but it bothered me that it used a lot of honey. Honey has 16 grams of sugar per tablespoon and this recipe called for a whole cup. For a healthy recipe that is relatively high sugar content. I thought I would try to cut the recipe in half, make thinner bars and use half the honey. It was kind of a disaster. I guess the honey was literally the glue that held it all together, without the glue, the bars were a crumby mess. Fail.

Like any good blogger, I posted my protein bar fail on Instagram and runs_with_a_beard offered a solution to my problem. He suggested using a powdered peanut butter like PB2, because "when you add water, it sticks like brick mortar" he said.

I altered my recipe to use just a tablespoon of honey, added PB2 and removed the regular peanut butter and the result was delicious.


CHOCOLATE PROTEIN BITES RECIPE

1 cup uncooked old fashioned oats
1 cup of chocolate Premier Protein powder
1 tablespoon of honey
1/4 cup of walnuts (optional)
1/4 cup of powdered peanut butter (like PB2)
2 Tbsp coconut flakes

Mix all the ingredients in a bowl and slowly add a little water until the powdered peanut butter gets sticky. Shape into balls and place in the fridge to set.

The mixture was a little too sticky, so I had to wet my hands to shape the balls. I placed them on parchment paper and left in fridge for a few hours to set.

The result was delicious!

Enter the giveaway below for a chance to win a tub of Premier Protein powder. There are plenty of ways to enter, enter just once or daily for the best chances of winning.




a Rafflecopter giveaway


GIVEAWAY RULES:  
Contest runs 5/20/17 - 5/28/17
No purchase necessary (pretty good since I have nothing to sell you)
Open to US residents 18 years of age or older
Must have a shipping address in the US
Winner will notified via email and will have three business days to claim prize
If original winner does not claim prize within three business days an alternate winner will be selected
Winner will be drawn randomly from all registered contestants in the US
Prize will ship within 30 days on contest end from Fort Worth, TX



Good luck!
Lea



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Keep Running,

Lea

Does your running partner have four legs

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Tuesday, May 9, 2017

#SHREDSHED FAMOUS

In 2015 we bought the #shredshed from Lelands, a shed company near Fort Worth and remodeled it to fit our need for a home gym/personal training studio.

Last week Lelands contacted me and said they were working on a web series to share the stories behind the people that use their cabins and sheds. They wanted to send a producer over to film and interview me.

How could I say no to that?

I'm pretty awkward on film. I always say I am a better writer than talker and that's not saying much. I gave them fair warning of my 'red light syndrome' and they assured me it would fine. Besides, you only get better at things when you do them, right?


My husband said, "Are you sure you want to go with the hot pink pants? The internet is forever you know." Hah. I stand by my choice.

The producer, Brandon from Down Force Productions did a great job making me feel comfortable. I took a seat on a stability ball and the camera rolled while he asked me questions about my passions, my coaching business and of course, Ollie.


Russ took some behind the scenes shots before we starting filming.



Then of course, as usual, Ollie stole the show.



Let's hope for editing magic that makes me looks good. It is supposed to air in a couple weeks, so I will definitely share once it goes live.

HERE IT IS:



Keep Running,

Lea

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Saturday, April 29, 2017

Unicorn Shaming and a Better Idea (Unicorn Protein Shake!)

This post is sponsored by Premier Protein. I am a paid Premier Protein Ambassador. All opinions are my own. This post may contain affiliate links. That means if you click a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. 

Starbucks took over my social media feeds the last couple of weeks with their Instagram-friendly Unicorn Frappuccino. It's pretty, y'all!
Apparently, if you are trainer or a fitness professional, it became your civic duty to inform the world how terrible these are for your health. For every post of someone showing off their unicorn there were two posts from trainers warning of the sugar content.  I look at it a different way.


I get it. It has a lot of sugar.

Sugar is bad for you. We know.

It has about three days worth of added sugar, when you consider the health recommendation to keep added sugar intake to under 25 grams a day.

There are two ways to look at it:

1. If you don't usually eat a lot of sugar and this drink makes your heart happy with all the pretty colors, then by all means, order the limited-edition drink, post your picture on Instagram and move on with your life.

I am certainly not recommending you drink this much sugar on a regular basis, but if it is a one-time thing and it makes you feel happy, it won't kill you. Drink it, enjoy it, move on.

2. If you do usually eat a lot of sugar, this product isn't much different than many unhealthy foods out there. It isn't even the highest sugar content product on Starbucks menu.

Honestly, if you are making a big deal about the amount of sugar in a unicorn frappucino, then you haven't been paying attention. There are 65 grams of sugar in a 20 oz coke, I don't see people freaking out about that. There is a lot of added sugar in most processed foods. This isn't news.

I definitely think people need to pay attention to their added sugar intake, but sugar-shaming (aka unicorn shaming) isn't the way to do it.

I personally was not drawn to the Unicorn drink. I like girly things as much as the next gal, but I know since I don't usually consume a lot of sugar, that this drink would make me feel icky. The thing is when you don't eat a lot of sugar, then things like fruits and berries taste very sweet and delicious.

I know I can't compete with the famous unicorn frappuccino, but I set out to make a high protein, health-friendly, pretty drink.

I did some searching on the internet since I am sure I am not the only one who had this idea to make a healthy unicorn drink. Most of the recipes I found broke my first rule of protein shakes: must contain easy to find ingredients. Many included things like turmeric, beet juice and food coloring (food coloring is totally cheating).

UNICORN PROTEIN SHAKE




I went my own way. I hit the frozen berry aisle and found simple colorful healthy ingredients

Unicorn Protein Shake Ingredients


Frozen raspberries
Frozen blueberries
Frozen pineapples
Small banana
1 scoop of Premier Protein vanilla protein powder (30 grams of protein, 3 grams of sugar)

I made my shake in layers.
To start I mixed the frozen raspberries, 1/3 of the protein powder scoop and water in my Nutribullet.
I poured into a separate glass and placed in the freezer to set.

I rinsed the cup and made my second layer.
Frozen pineapples, small banana, 1/3 protein powder scoop and water to mix.

I rinsed the cup and made my third layer.
Frozen blueberries, 1/3 protein powder scoop and water to mix.

I let it all sit in the freezer for about 20 minutes, then I combined the layers and stirred them up with a straw.

healthy unicorn protein shake!


Pretty, right? It was pretty delicious too.


Need help with your nutrition strategy? Tired of dieting? Want help developing healthy habits while staying sane and balanced in order to manage your weight over the long term? My nutrition and lifestyle coaching program begins in June, get on the list for a big pre-sale discount.



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Keep Running,

Lea

Does your running partner have four legs

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I am a NASM personal trainer, RRCA adult distance running and nutrition coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training, nutrition coaching and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

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