Tuesday, June 26, 2012

"I Hate Weight Training," and Other Lies I Told Myself


My mother always taught me that I didn’t have to believe every thought that floated through my head.  It is an important lesson that helped me tremendously in my life.  Your thoughts lie.  They tell you that you are fat, that you are not good enough, that you can’t achieve things, that you might as well give up. If you don’t know any better and you believe these thoughts, they can destroy your confidence, your dreams and your ambitions.  We all could benefit by learning to control our thoughts, identify the self-sabotaging ones, and counteract with positive thinking.  If you tell yourself that you are beautiful, you are strong, you are capable, you are deserving, you are a bad-ass, then you will start to believe it, and that my friends, is the first step in the road to achieving your dreams. It kind of reminds me of that old Saturday Night Live sketch, Stuart Smalley - Daily Affirmations. "I'm good enough, I'm smart enough and dog gonnit, people like me."




So, I’ve been telling myself that I hated weight training most of my life.  I didn’t know why.  I just knew I was a runner and weight training sucked. I didn’t enjoy it, I didn’t want to do it. I don’t know where these thoughts came from exactly, considering I hadn’t even done much weight training in order to make any kind of educated decision. I had joined a couple of boot camps along my fitness journey, and I did really enjoy those classes, but that wasn’t real weight lifting, that was weight training-lite. Going to the gym sucked, lifting weights sucked, I hated it all and wanted no part of it. These are the lies that I told myself for years. 

I am a runner!  I ran six miles a day, five days a week and a long run on the week-end! I was putting in 40-50 miles each week. Running was the most important thing to me. I was afraid that any kind of serious lower body weight training would cause muscle soreness and interfere with my ability to put in my daily miles.

This year I made a few New Year resolutions and starting a more serious weight training routine was one of them.  I have met all my weight loss goals (and then some), It was time to get serious about getting stronger.  I had to learn to push past my self-imposed limitations, step outside my comfort zone (i.e. running) and do whatever it took to get to the next level.

I learned fairly quickly that I actually loved weight training.  I loved the gym. I loved getting up at 5am to get in my work out before I start my day.  My weekly training schedule has been turned on its head.  I run fewer miles a week than ever before, but I am smaller than I have been since high school (a long time ago in a galaxy far far away). Running will always be my first true fitness love, but a more well-rounded fitness routine including lifting weights and Yoga has propelled my fitness to higher places. Guess what? Since I started heavy lifting, my natural running pace has improved by a minute and a half per mile!  So much for weight training interfering with my running!  Weight training has made me even a better runner.

Now one of my fitness goals is to do an unassisted pull up (yep, just one to start).  I am very close on some of my goals.  I wrote them down in my journal, I read them every day, and continue to tell myself on a daily basis that I can do it, that I will do it, ("
and dog gonnit, people like me.")

This eye opening experience has me wondering, what other self-imposed limitations am I placing on myself? 



Sunday, June 24, 2012

First Week of Summer Race Recaps (Virtual & Actual)


Welcome to the first week of summer.  I live in Texas, so it is about to get HOT around here.  Those triple digit temperatures will be rolling in any day now and hanging around for awhile.  Heat doesn't scare me.   I run outside all summer long, thanks to my super-awesome neighbors who don't mind if I jump in their back yard pool immediately following a hot run. Bring it Texas! I sound tough now, but stay tuned, I will surely be whining about the heat in the months to come (or possibly in the paragraphs to come). 

I can't think of a better way to kick off the summer than to run three races in one week. I ran two virtual races and an actual one with Fort Worth Runners Club called the Three Amigos.  When I saw that Toni over at www.runninglovingliving.com was hosting a virtual 5K and 10K, I thought it would be fun to participate.  I decided to run both virtual distances because, well, why not?  I love to run, I love to race,  I love to blog about it, and maybe I'll win a cool prize!

I ran the virtual 5K on Monday after work.  It was hot outside but not too unbearable.  I pushed my pace just a little bit, but didn't kill myself to go fast as possible like I probably would have in a traditional race.  I ran my regular neighborhood route and even finished the last mile in less than 8 minutes.  I was pretty happy with my first ever virtual 5K race results! 25:30!

Hey check out that awesome www.runningfordummies.net technical running tank!

I never ran a virtual race before so I wasn't sure how the  race bib thing worked.  I printed out the bib from the runninglovingliving blog but I knew I would feel silly running around the neighborhood wearing it, so I left it off and just put it on for the post race pictures.  When I saw some of the other race recaps, I realized that most people were just holding up the bibs for the pictures.  That's what I get for being a virtual run newbie.

Technically speaking, this is a new 5K PR. I haven't actually run a 5K race since 2008, my first race ever. After that, I always chose to run 10K's or Half Marathons.  I really didn't see the point in racing a 5K.  Now, I get it!  5K's are all about shorter distances so you can push yourself to go faster than you would be able to maintain for a 10K.  Since this is only the 2nd 5K race of my life, I blew away my previous personal record. Thanks Toni for the inspiration, because of this virtual race, I think I will be registering for more traditional 5K races so that I can challenge myself to run faster at shorter distances.
 
I ran my second race of the week, the virtual 10K, on Saturday morning.  I got up early to try to beat the heat, to no avail.  Even at 8am it was hot and muggy out there. I told myself I would run the first 3.1 miles at a comfortable pace, and then push my pace to try to improve my overall time during the last 3.1 miles.  I ran the first half fairly easily, but by the second half it really started to get hot.  In retrospect, I probably shouldn't have worn head to toe black.  I just didn't have the muster to push my pace those last three miles like I planned.  I kept a pretty even pace of 8:22 the whole race, but those last couple of miles felt really hard.  Not a PR, but a respectable pace and finish time none-the-less, especially considering the heat and humidity.  I'm proud of myself.

Why is my face blurry?  Maybe I am just that fast, even when I am standing still.

With both of my virtual races accomplished, it was time to run an actual race with other people.  I've been a member of the Fort Worth Runners Club for over six months, but this is the first run that I have ever participated in, The Three Amigos Four Mile Run.  I was excited, but I once again fell victim  to poor planning.  Hubby plays drums in a Rock 'n Roll band called The Dangits and it is my wifely responsibility to attend his shows.  OK, OK,  it is really fun and I love to go this shows, (it is so tough being a good wife).  So why do I keep picking races that are scheduled the morning after one of hubby's shows?  I did the same thing before the Heels & Hills half marathon in May. A late night in Deep Ellum leaves little time for sleep before I have to get up to prepare for the race.  I decided to take a nap Saturday afternoon to get in some preemptive sleep.  I told my self I would try hard to be in bed by midnight.  What do they say about best laid plans?  The nap gave way to some fun time in previously-mentioned-awesome-neighbors swimming pool and that midnight thing just didn't happen. 

I was fueled Sunday morning with only about 5 hours sleep and my legs were feeling a bit tired from yesterday's 10K.  Uh-Oh.  I gave myself an hour in the morning before I had to leave to complete my race morning ritual of water, coffee, banana, poop, coffee, water.  What? Too much information? In case you didn't know, a little bowel movement talk is always socially acceptable among runners.

I had to get there early because I wasn't sure exactly where to go and there was no early packet pick up for this race, only race day pick up.  I wanted to make sure to get there in enough time to get my bib, stretch, and relax before the start of the race. As usual, I got lost getting there, even though I have been to the site before.  I swear, I have the worst sense of direction. 

Once I got it all figured out and pinned on my bib and chip timer, I found I was unusually nervous.  I'm not sure why.  After four cups of coffee (don't judge) and a 5 Hour Energy drink I was ready for the porta-potty to race!  I call caffeine my "performance enhancing drug," because if you read my blog about how to get up early to workout, you know that I don't normally drink caffeine, so when I do drink it, I get the maximum benefits. I was hyped up on caffeine and ready to run!

8 o'clock rolled around and we were off!  I started off  way too fast.  I was right in the front at the start line, so it seemed like everyone was whizzing right past me, but checking my Nike GPS watch, I was running a 7 minute mile pace!  I knew I couldn't maintain that for four miles, so despite the adrenaline, caffeine, and herds of people passing me, I forced myself to slow down to a more acceptable 8 minute mile pace.  This is about 30 seconds faster a mile than my comfortable pace, so I still felt like I was pushing it. 

The course was in beautiful Trinity park, a flat 2 miles out with a turn-around back to the start line.  It was shaded in some areas by the park trees, but the heat got to me pretty quickly.  I just kept pushing, reminding myself this is only four miles.  I noticed that whatever distance I run, whether it be a 5K, a 10K or a half marathon, it is always the last mile that is the hardest.  That just proves the pain is almost all in your head.  As soon as I could see the finish line, I sprinted as quickly as my little tired legs would take me across the finish!

Who has two thumbs and finished third in her age group? Yeah, I know, I'm a nerd.


I finished the four miles in 32:08, which is 8:01 minute pace.  I was a little disappointed at first, because I really wanted to finish with a pace in the 7's, even a 7:59, but I got over that disappointment pretty quickly when I realized that this was PR because it was the fastest pace I ever finished any race.  Then I learned that I placed third in females age 35-39.  This is the first time that I ever placed top three of anything in any race!



So with that, I finished my 6th official race of the year, keeping my New Years Resolution to run at least one race a month in 2012.

Welcome to summer!

Keeping Running,

Lea

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Saturday, June 23, 2012

A Dummies Guide to Waking up Early to Work Out




All through my 20s and most of my 30s, I've never been a morning person. I've always been one of those people who sets the alarm for an hour before they actually have to get up, and then hit the snooze button for an hour. Well, until I got married. Hubby didn't really like waking up every 9 minutes for no apparent reason. After that, my alarm was always set so that I would wake up at the last possible minute and still make it to work on time. Back in days when I worked retail, if I had to be at work at 10, the alarm was set for 9:30. What if I didn't have to be at work until noon? Well, sometimes I would sleep until 11. What can I say, I like my sleep.  As I transitioned into the corporate 8-5 world, nothing much changed. If I had to be at work at 8, I'd get up at 7:30 and run around like crazy to get out the door on time. All that changed when I discovered the joy (yes, I said joy) of early morning workouts. 

When I tell people that I work out 5-6 days a week, they often ask me, "When do you find the time?"  Well, I make the time. It is not really that I am too busy after work, I don't have kids and my husband is very laid back. It is just that after a long day at the office, I would find myself too exhausted to work out. The solution?  Get it done in the morning!  I love to get my workout finished early. I start my work day feeling accomplished before I walk in the front door.  I don't have to spend all day thinking about it, obsessing worrying if I am going to get it done today. I will admit It was a tough transition at first.  How did a late sleeper like me turn into an early bird? 


A Dummies Guide to Waking up Early to Work Out:

1.    Place your alarm clock in another room. I set my iPod alarm for 5am and leave it on the office desk in the next room. I have to get out of bed to turn it off, sometimes after a gentle nudge from hubby. Once I am up and out of bed, it is easier to stay up. Banish the snooze button. Nine more minutes never made anyone more refreshed. Hitting snooze for an hour only interrupts sleep, you might as well have gotten up. Your significant other will thank you too.
2.    Go to bed early. I am always in bed a few minutes before 10PM when I have a 5am workout the next morning. Shoot for 7 or 8 hours of sleep. If you are well rested, it is easier to wake up in the morning.
3.    Give up caffeine. GASP! I know what you are thinking, "You want me to get up at 5AM and give up caffeine?" Hear me out. This was a huge one for me. Before I gave up my caffeine addiction, I had a really hard time getting up in the mornings. After giving up caffeine, it was much easier. You know that feeling you have in the morning when you feel like a truck hit you and it doesn’t go away until you have your morning coffee? That feeling is caffeine withdraws. The coffee makes it better, but if you didn’t drink the coffee in the first place, you probably wouldn’t have that exhausted, dragging feeling at all.  Once I gave up the caffeine, and got past the first week of hell, I wake up feeling refreshed most of the time. Try it.  It made a world of difference for me. If you absolutely can’t give up your coffee, then you have to learn to fight through the morning withdraws. Get up. Feel like crap. Drink your coffee. Feel better. Get to the gym. 
4.    Find a workout partner to keep you accountable. It is sad, but sometimes we feel more accountable to other people than we do ourselves. When I had an early morning running partner, we had a no texting rule. If one of us decided to sleep in, we just had to go back to bed and not tell the other person we weren't coming. It worked like a charm. There was no way either one of us was going to leave the other person out there waiting. I don't have a workout partner for the mornings anymore, but in the beginning it was very helpful while I was developing the early morning habit. 
5.    Just do it. Sometimes in the morning as I am getting dressed for the gym and the house is quiet, my mind is screaming at me so loudly, NOOOOOOOOOOOOOOOOOOO!  I start to think about the hard interval run on the treadmill or all those heavy weights, or burpees, or 3 minute planks, or 2 minute wall-sits, and my mind goes hard to work trying to convince me not to go. Ignore those thoughts.  Push forward. Your thoughts lie. I don’t know why we have these self-sabotaging thoughts, but most of us do. You have to remember that you don’t have to listen to every thought that floats through your head. Just keep moving forward. 99% of the time, once I am at the gym, I am glad I am there. 100% of the time, when I finish a work-out I am more-than-elated that I got it done.   


It (almost) goes without saying that there is no fitness law that you have to get up early to work out.  Some people prefer to sleep in and do their work outs later in the day and that is perfectly great!  The time of day is not as important as it is to just be consistent with it. I found that the best way for me to stay on track and be consistent was to get it done while the rest of the world is sleeping. 

I am not perfect. In fact, I turned off the alarm and went back to bed two unscheduled times this week. It happens. Next week, I am committing to myself that I will get up four days between Monday and Friday to get to the gym before work. Some weeks are better than others.  The important thing is that we keep pushing ourselves to develop new healthy habits.  We don’t have to be perfect, we can slip up and make mistakes, but we just have to keep trying. Let me assure you, the feeling you have after finishing your workout by 7am is better than it feels to sleep in an extra hour. 




So, what time will you set your alarm for tomorrow?

Keep Running,

Lea

Ways to (legally) stalk me:



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photo credit: kalebdf via photopin cc
photo credit: Indigo Skies Photography via photopin cc

Sunday, June 17, 2012

Before & After


I traded an unhealthy Diet Coke for a half marathon finishers medal in my right hand!


I thought I would share some of my personal history.  I started to struggle with my weight about ten years ago.  Up until that point, I could eat whatever I wanted, never exercise and easily maintain a slim figure.  A few years before I turned 30 all that changed and maintaining my weight became a challenge.  I only started working out and eating healthy when I looked in the mirror and I didn't recognize the person staring back at me.  I felt like I was losing me.  It took me a few years, a few ups and downs, to really figure out how to be healthy and lose weight the right way.  Now I can see the weight gain and the learning process was nothing more than a blessing.  I am only healthy today because the weight gain forced me clean up my eating habits and start exercising.  If I had been able to maintain a slim figure, I would probably still be feeding my body unhealthy processed junk foods. I certainly would have never found the joy of running and working out.  I probably would be walking around to this day as one of those skinny-fat unhealthy people.  I consider myself lucky for all that weight gain.

This is me, the before & after.  I had a hard time finding a before picture because I had either deleted all the unflattering pictures of myself or cropped out my body.  This one only survived because it was taken while on vacation for our wedding anniversary.  The first picture was me at my heaviest ever, I think back in 2007 or 2008 at the San Diego Zoo.  When I originally shared this picture (on Myspace I think, ha ha) the day it was taken,  I joked that there was an elephant in the shot and oh yeah, some kind of zoo animal in the background.  That is exactly how I felt.  I was not exercising, not eating healthy, drinking alcohol on a regular basis, and that undoubtedly is a extra large Diet Coke in my hand.  The 2nd picture is from March of this year immediately after I finished the the Dallas Rock 'n Roll Half Marathon.  I just finished with a new personal record and achieved my goal of finishing a half marathon in under two hours.  I was Sweaty, Healthy, Happy.

The difference between the two pictures, besides the obvious 30 or 40 pounds, is a healthy lifestyle.  The 2nd picture is the ultimate result of eating clean and exercising 5-6 days a week.  This is a lifestyle, not a diet. There was no fad diet, no shake, no diet pill, no 12 week challenge.  There was a lot of running, a lot of weight lifting, and a lot of early mornings! This didn't happen overnight and honestly speaking, I lost and gained some of this weight several times between the two pictures while I was learning about how to get healthy the right way. 

I look at this picture today and it is a (not-so) friendly reminder of what an unhealthy lifestyle looks like. I can barely remember that girl, and as I type this and reflect on that person that I once was, I am more motivated than ever to continue my journey to be a better, stronger, healthier person.

Time to go hit the streets for my Sunday morning run!

Keep Running,

Lea

Ways to (legally) stalk me:



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Saturday, June 16, 2012

Blog Contest Winner Announced Here!

We just completed the Running for Dummies first ever blog contest!  Thanks so much to all that entered and made this contest a success.  Thank you especially to the sponsors who provided the great prizes!  Bell Plantation PB2 and Jay Robb Protein.

The winner has been selected...


Melissa Cook!


Congratulations!  You are our winner!  I have sent an email to the email address you used to enter the contest.  Please reply within three business days with your shipping address to claim your prizes!


a Rafflecopter giveaway




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Running Faster for Dummies (by a dummy)




Fast is a relative term. To some people a 9 minute mile pace is fast, to others that same pace may feel slow. That is the great thing about running. No matter how many races you enter, it is always just a race against yourself.  The more you run, the more you learn, the more you can improve. I don't run half marathons with hopes that I will come in first place, I'm more likely to win the next Texas jackpot. I will probably never even place in the top 3 of my age group at any race. It is all about beating my own personal record and winning against myself (update to original post: I did once place first in my age group at really small local race.)  This is one of the many reasons that I love to run.  No matter what your speed, there will always be someone faster and always someone slower. The competition is against yourself.

If your goal to become faster, whatever that means to you, I may be able to help. I will share with you how I got faster; Faster than the Lea of six months ago. Faster than I'd even been before. I'd like to share with you how I was able to improve my average comfortable running pace by about a minute and a half per mile (without really trying).

Well, I did try. Really hard, actually. When I say 'without really trying,' what I mean is that these are things that I did, that I believe caused me naturally to move faster. I didn't hit the streets and try to run faster, I just got out there and ran, and the result was that my comfortable pace was faster than it ever had been before.

Here is my average weekly pace break-down since the beginning of the year from www.dailymile.com

1. Lose the Extra Weight

 I lost the extra weight. When you weigh less, it is easier to move your body faster. I have read that for every pound you lose (that you are overweight), you'll cut about two seconds off of your mile time. So in theory, losing five pounds could shave two minutes off of your half marathon time. Of course, this is only referring to the pounds that you need to lose. Once you are at your healthy desired weight, losing more weight would only make you lose muscle, which would likely make you slower.

2. Run Hill Repeats

I run hill repeats. Runners World sometimes makes it sound so technical and complicated.  Run up and down a hill.  Simple as that.  I found a steep hill in my neighborhood that takes me about a minute to run from bottom to top.  I sprint up the hill just about as fast as I can go, like there was a grizzly bear chasing me.  That would make you run fast, right? When I get to the top of the hill, huffing and puffing, I walk until my breath is mostly recovered and then jog the rest of the way to\the bottom. It takes me about one minute up and two minutes back down. Repeat until you feel like you might die fatigued, then you are done. For me, this was anywhere between 6-10 repeats, building up the repeats each week. Within a couple of weeks I saw improvement in my comfortable average running pace.  If you don't have a hill that big, find a smaller one and double the repeats. Any hill will do.

Did I miss my calling as a graphic designer?  Yeah, probably not. (Yes, I think I am funny.)

3. Do Treadmill Intervals

I do treadmill intervals, HIIT or high intensity interval training a couple times a week.  There are many ways to do interval training, all effective. Sometimes I run short fast runs on the dreaded treadmill (the dreadmill).  I run my comfortable street pace for the length of one song on my iPod, then for the next song I go a little faster than what is comfortable, and for the third song I go as fast as I think my legs will take me, then I repeat. These runs last between 15-22 minutes and I believe they are very effective in improving street speed.

I sometimes do treadmill intervals similar to the one below.  This is an example of a middle-of-the-road interval workout. Adjust your speed to your current level. You may need faster intervals, you may need slower ones.  It doesn't matter, as long as you are getting your heart rate up and bringing it back down, and pushing the speed outside of your own comfort zone for short periods of time.

Consult your Doctor before attempting any new exercise program.  Adjust the treadmill speed to fit your current level.

4. Weight Train

I weight train.  I saw the biggest improvement in my pace once I started doing serious weight training.  When I joined a fitness boot camp at the end of last year, I saw some improvement in speed, but when I stopped going to boot camp and started lifting heavier on my own, I saw the greatest improvement in my pace. Heavy weights make strong legs. Strong legs move you faster. I used to shy away from leg training because I didn't want sore legs to interfere with my running schedule. Turns out the opposite was true. The more I did leg workouts and the less I ran, the faster I became.

5. Run Less

I started running less. Sounds strange that running less would make you faster, but I do believe it is a piece of the puzzle. I used to run 6 miles a day 5 days a week and a long run on Saturday, logging anywhere between 40-50 miles a week. Since I started weight training, I just didn't have that kind of time for weights and running, so my miles were cut back drastically to about 20-25 a week.  I run less than ever, but I am faster than I have ever been. Coincidence? I don't think so.

I'm no running expert. I am just a blogging running dummy figuring it all out along the way. These are the things that are currently working for me. I will continue to strive to improve my training, set new goals and learn new things.


Keep Running,

Lea

Ways to (legally) stalk me:



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Disclaimer: I am not a doctor, personal trainer, or running coach.  I share my personal learning and growth experiences here on this blog. Please do not take any medical advice from bloggers.  Please discuss with your doctor before beginning any new exercise program.

Wednesday, June 6, 2012

Products I Love + First Ever Blog Contest! Win Free Stuff!

Welcome to the Running For Dummies first ever blog contest!  I am super excited to share with you these products that I love and also give you an opportunity to win them! 

PB2:

I have a confession to make. I am a peanut-butter junkie. Crunchy, specifically. I eat it by the spoonful right out of the jar. Even though I am careful to only purchase all-natural Peanut Butter, by its very nature it is high in calories and fat.  I eat peanut butter at least three times a day; once in the morning in my protein shake, once on celery for a snack, and then again in the evening with my infamous spoon-dipped-in-peanut-butter snack. At least I don’t do it like Joey did!!!


I wasn’t joking when I told you, I LOVE peanut butter. 

This is where one of my favorite healthy products comes in really handy!  What if you could have all the flavor and deliciousness of peanut-butter but without all the fat and calories?  You can!  It is called PB2 and it is delicious.  They press out all the fat and oils, leaving behind an all-natural peanut buttery powder with no chemicals and no preservatives.  Adding 2 tablespoons of PB2 to my protein shake only adds 45 calories and 1.5 grams of fat, but once you mix it with liquid it has the full flavor and consistency of full fat peanut butter.  Two tablespoons of PB2 in place of one tablespoon of real peanut butter in my protein shake actually provides a stronger peanut butter flavor with still less calories & fat. And don’t think it is just for protein shakes.  You can visit their website to get many recipes to use PB2 in your food too.  For a peanut-butter-junkie-health-nut like me, this product is heaven.   Enter below for your chance a win a PB2 prize pack that the generous people of Bell Plantation put together for my readers.   You can also check out where to buy here.
Speaking of protein shakes, You can’t make a peanut butter chocolate delicious concoction without chocolate protein powder!   I never thought twice about the protein powder I was using.  I  bought a 5lb jug of something affordable from Wal-Mart that tasted good and I went with it for years!  It is funny because I am a serious label reader.  I don’t buy anything without reading the ingredient list closely to make sure it is all natural with no artificial sweeteners or ingredients, but somehow since protein powder was a health food, I made a wrong assumption that it would be good for me.  Shame on me, considering I once even wrote a blog post about so-called healthy foods that are not healthy at all.  I read the back of the package and was shocked at how many words I couldn’t pronounce.  What sense does it make for me to give up Diet Coke and eat all natural foods, but still consume artificial ingredients in my protein powder on a daily basis?  It doesn’t!  After I tossed the remaining Wal-mart bought protein powder in the trash,  I was on the hunt for an all-natural, but still delicious, protein.  This is when I discovered the wonderful Jay Robb line of products.  I happen to be partial to chocolate, and their chocolate flavor has a rich, fudge-like flavor, probably the best tasting chocolate flavor protein I’ve ever tried. Their tagline, "The Best-Tasting Protein on the Planet," says it all.  Then I discovered that they had a full line-up of delicious all natural flavors which makes it almost impossible to choose just one.  Lucky for you when you enter my contest, you are entering to win a variety pack of protein powder samples!  When you win, I’d love for you to let me know how you like each of the flavors and which is your favorite. Check out their full product lines here.

My favorite protein shake recipe.  Simple but delicious:
1 cup of unsweetened original almond milk
2 tablespoons of PB2 powdered peanut butter
1 scoop of Jay Robb Chocolate protein powder
A handful of blueberries and/or half banana

Mix it up...Whirrrrr!!


So let's get to the reason you are all here.  TO WIN FREE STUFF! 
Here is your chance to win the following items from my amazing blog contest sponsors.

1 full size jar of PB2 peanut butter
1 full size jar of PB2 chocolate peanut butter
1 6 oz bag of all natural PB thins peanut butter crackers
PB2 full size product prize pack. YUM-O!
From Jay Robb:
Jay Robb reusable recycled tote bag
Jay Robb PBA-free shaker bottle
Jay Robb protein samples including:
  • Strawberry Whey Protein
  • Strawberry Egg White Protein
  • Tropical Dreamiscle Whey Protein
  • Vanilla Whey Protein
  • Vanilla Egg White Protein
  • Pina Colada Whey Protein
  • Chocolate Whey Protein
  • Chocolate Egg White Protein
  • Cashew-Coconut Protein Bar
  • Peanut Butter Protein Bar
  • Fudge Brownie Protein Bar
Jay Robb Protein Prize Pack

a Rafflecopter giveaway
 
a Rafflecopter giveaway

The Rules:
Contest runs from 06/06-06/15
No purchase necessary (which is great because I have nothing to sell you).
How to Enter:
It's easy to enter.  Fill out the Rafflecopter form above. Get separate entries into the contest by completing one of the following:
  • Comment on this blog post.  Only positive uplifting comments will be considered entries into the contest.
  • "Like" Running for Dummies Blog on Facebook.  Winners will be announced via this blog and on the Running For Dummies Facebook page.
  • Follow me @Gealenders on Twitter.
  • Tweet about this contest on Twitter.
The Prize Delivery:
Winner must have shipping address in the Continental United States.  Prizes will be shipped from Texas.
The Winners:
The winner will be selected by random drawing
The Prize Acceptance:
Winners will be notified via this blog and Running For Dummies Facebook page post.  Winners must respond to winning notification within 3 business days to claim their prize.





The Alternate Winner:
If the original winner does not claim their prize in 3 business days an alternative winner will be selected.



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