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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Lea

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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.

Tuesday, April 25, 2017

Tuesday Tails Furry Feature: Fueled by Carrots

Hi, friends! We've been doing Furry Friday Feature around here for years where I introduce you the furriest four-legged runners on the internet. It's a popular feature and one of my favorite posts of the month.

As you probably know, I also blog over on Lea Genders Fitness. I'd love if you would check it out and subscribe to my strength & running blog. I publish new posts every Monday, Wednesday and Friday on LGF.

It was too hard to promote two blog posts, one from each site, on Fridays. Since I wasn't posting on either site on Tuesday, I decided to move Furry Friday Feature to Tuesday.

This, of course, required I changed the name. I asked some of my fellow fitness bloggers and dog lovers for advice on a name and I landed on Tuesday Tails Furry Feature thanks to a combination of ideas from my friends Rita Z Fitness and Enjoying The Course.

So, welcome to the first edition of Tuesday Tails Furry Feature! I am excited to introduce you to Vicki, Sorcha and Anam from www.fueledbycarrots.com.



Tell us a little bit about your favorite running partner.

I have two four-legged running partners, Sorcha a border collie mix that is five years old and Anam a border collie that is turning four in September.



Where is your favorite place to run with your pooch?

We have some great wooded trails near where I live in Houston that have ponds adjacent to them. I like taking them on the trails especially the ones with the ponds so the girls can cool off.

Tell us about a running moment that made you proud.

I just finished my 1st marathon in January!


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

Life is too short to be serious all the time and not do the things that we love... take time to smell the roses.



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

Sorcha could seriously be the  next beggin strips dog, she is a whole different personality when that bag gets opened.

Anam is always ready to go for a run, when she sees me in my running clothes, she races for the door.


You can follow Vicki and her four-legged friends on Fueled By Carrots, on Instagram, Twitter and Facebook!

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

Does your running partner have four legs

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Coach Lea
I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training 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. 

Are you a Dallas/Fort Worth local? Join us for my free Saturday morning bootcamps

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. 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.

Friday, April 14, 2017

Meet Your New Nutrition Coach

I'm certified! (No, I didn't say certifiable.) I just completed the Precision Nutrition level 1 sports and exercise nutrition course. I purchased the materials last October and studied regularly until Thanksgiving. The week of Thanksgiving I decided I needed a break from it (you know, after a month of studying. lol) and took a week off. Except I didn't pick that text book back up until March.

I just couldn't find the time or energy to devote to it. I have a full-time job, two blogs, wifely duties and a spotless house (just kidding about that last one). These things happen. It was important to me and I knew I needed to find the motivation and accountability so I signed up for a study accountability partner online. My accountability buddy was one chapter ahead of me in the text, so we had a call to talk about our goals and I agreed to complete two chapters in one week (instead of my normal one a week) in order to catch up with her.

I completed those two chapters in that first week back. It was all the momentum I needed to propel me through the course. Six weeks later I passed the certification test.

studying with Ollie

WHY NUTRITION COACHING?


As soon as I got my NASM personal trainer certification I realized that training wasn't enough to make an big impact in people's lives. Exercise is important and we all need it, but to make real lasting change we must get our nutrition and lifestyle habits on track. I knew what worked for me nutritionally, but I wanted a deeper understanding of nutrition science so I could help other people.

I was drawn to Precision Nutrition because half the course is nutrition science and the other half is coaching. Other courses teach the science but not the skills to apply it in the real world. It's a major piece of the puzzle that many certifications miss.

WHAT'S THE DIFFERENCE BETWEEN NUTRITION COACH, NUTRITIONIST AND REGISTERED DIETITIAN?


Big difference. Different states have different laws but in Texas there is no licensing requirement to give general nutrition advice. That means anyone can call themselves a nutrition coach or nutritionist without a license, training or certification.

I took this course so that I can help my clients with nutrition advice that is based in science. Any trainer can give advice based on their own experiences, but I wanted to provide my clients with broader more educated advice, so that I could be more effective and get results for my clients. I am not a Registered Dietitian. I am not licensed or qualified to prescribe a diet to diagnose, treat or cure any disease or eating disorder in a clinical setting.

Most of my clients don't need that. If they do, I will refer out to a RD.

As a nutrition coach I:
  • Guide clients to choose nutrient-rich foods in proper portions for their individual goals, lifestyle and preferences.
  • Educate clients about the benefits of each of the macronutrients; protein, fats and carbohydrates.
  • Help clients wade through the vast amount of nutrition information to determine the best strategy to meet their individual goals.
  • Help clients choose the supplements that might enhance their healthy lifestyle.
  • Educate clients on nutrition and help them with strategies to improve their eating habits, body composition and exercise performance.
  • Help clients understand the role of nutrition as it relates to exercise performance and recovery.
  • Help clients manage their weight and meet their body composition goals through nutrition and exercise.
  • Present nutritional science in an easy to understand way.

I won't be giving out meal plans, I will be helping clients learn how to prepare their own meal plans based on their goals, lifestyle and preferences. 

TOP TAKE-AWAYS FROM PRECISION NUTRITION


THERE IS NO ONE "BEST DIET."


Maybe I dived in hoping I was going to learn the secret formula for the perfect body. What was confirmed (that I already knew) is that there is no secret, no best diet, no magic formula. We are all so different and the best coaches have an open mind regarding different diet strategies. There is not one best diet for every person, no magic macronutrient split. Nutrition coaching is about working with each individual client to determine the strategy that works best for them based on their goals, lifestyle and activity levels. Determining the best diet for each individual requires experimenting, tracking and outcome-based decision making. 

It is a process that the client and coach collaborate on together. The Coach provides the guidance, structure, support, accountability and the client provides the feedback to determine the best practice. The course provides options for different strategies for different goals as well as ways to overcome obstacles and challenges. 

FOOD IS FUEL, BUT IT IS SO MUCH MORE.


You hear fitness experts say it all the time, food is fuel. Yes, it's true that we need good nutrition to fuel our healthy lifestyles, but food is so much more than fuel. Let's not forget about food as way to connect with people, food for enjoyment and food to celebrate our cultures. To look at it in such a cold and detached way takes the fun and enjoyment out of food. We have to give ourselves permission to enjoy food as part of our healthy lifestyle. 


SUSTAINABLE HABITS ARE THE FOUNDATION OF A HEALTHY LIFESTYLE


The Precision Nutrition coaching methodology is habit-based nutrition. Have you ever tried to change all your bad habits on one day, like on New Year's day? How did that work out for you? It usually doesn't. I'm as guilty as any. When we break down our goals into small sustainable habits executed over time we can make lifestyle changes that produce major results that last a lifetime. 


IS NUTRITION COACHING FOR YOU? 


Nutrition and Lifestyle Coaching is habit-based training to improve all areas of your life. Nutrition & Lifestyle Coaching is for you if:

  • You know you need to make changes but it feels overwhelming and you don't know where to start.
  • You are confused by all the conflicting health information on the internet. You're not sure of the correct path to follow.
  • You already know what you "should" be doing but you are having trouble staying consistent.
  • You tend to have an all-or-nothing mindset. You're either on your diet or off.
  • You tried on your own (maybe many times) and had initial success but either stalled in your progress or gained the weight back. You're ready to get results once and for all.
  • You would like professional guidance with your weight loss and health goals.
  • You are committed to making a lasting change.


I loved the Precision Nutrition course and I highly recommend it. I laughed out loud several times in the text. Who doesn't love a science text that references A Confederacy of Dunces? While there were many times that  the content was dense and abstract, the material was presented in such a way that even my marketing brain was able to absorb and understand. I kind of wish I would have taken this course before my personal trainer certification. A lot of the information was the same (energy systems, etc.) but presented in much easier to digest (pun intended) and entertaining way. 



Have you ever worked with a nutrition coach? Have you heard of Precision Nutrition? Are you interested in coaching?


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Keep Running,

Lea

Does your running partner have four legs

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Saturday, April 8, 2017

5 Reasons to Run With a Running Group

This event was sponsored by Premier Protein. I am a Premier Protein ambassador. All opinions are my own. 

A couple of weeks ago I partnered with the local running store, Fort Worth Running Company and Premier Protein to provide tasty protein drinks and bars to the runners of Fort Worth after their Monday night social run. I am a Premier Protein ambassador and these types of events give me the opportunity to get out in the community and connect with my fellow fitness enthusiasts.

Fort Worth Running Company

Thank you, Premier Protein!


I had so much fun at Fort Worth Running Company and it reminded me why running with a group can be so great. I am usually a solo runner and I tend to forget what I am missing out on when I run alone.

5 REASONS TO RUN WITH A RUNNING GROUP


Accountability


When you sign up to run with a regular group you have people counting on you to show up. If you miss a workout, someone will probably notice. Besides, ever get home from work on Monday night and not feel like running? Yeah, me too. Having a fun group of people waiting on you sometimes is all the motivation you need to get out the door.

Community


A running group is a fantastic way to make like-minded friends in your community. Even if your immediate friends and family don't run, you can instantly connect with people who are as crazy dedicated as you. 


Support


The running community is one of the most supportive communities I've ever seen. It doesn't matter if you run fast or slow, long or short distances, if you run 10 miles a week or 50 miles a week; runners all come together to support and cheer each other on. You never have to worry if you can keep up or if you'll fit in. When you're surrounded by runners you're sure to connect with someone at your fitness level or someone who will help you elevate to the next level. 

Growth


Speaking of next level: Want to run faster? Then you need to run faster. Running with group can be a great way to join up with slightly faster runners to challenge yourself a bit. If you always run alone, you may be tempted to always run at your comfortable pace. Since groups have runners of all paces and abilities you can run part of your run with the fast guys and then slow down as needed, there will always be someone around. Combine faster runners with some friendly competition and this can be the catalyst for growth.

Fun


Don't forget! This running thing is supposed to be fun. If you ever start to lose the joy in running, a group can be just what you need to bounce back. At Fort Worth Running Company everyone was laughing, joking and having a great time. Running with a group can feel more like social hour than work out hour. Join a social running group to make new friends and catch up with old ones. 

After the run, the runners enjoyed Premier protein shakes and bars. Premier Protein generously provided prizes for a raffle giveaway after the run. Some runners went home with gift bags, a tub of Protein powder, a yoga mat and a 4-pack of shakes.

The drawing! 

The winners!
If you live in Fort Worth, I encourage you to sign up to run with Fort Worth Running Company's free Monday night social run. If you are not in Fort Worth, seek out your local running store or group for social runs. Find your people.

Premier Protein's 2017 messaging is The Day is Yours (#thedayisyours). Make the most of each day. I can't imagine a better way of making the most of a Monday night than meeting up with some local friends for a run.

Thank you so much to Fort Worth Running Company for having me and to Premier Protein for the fuel! Everyone had a great time.

If you want to sign up for the next social run at Fort Worth Running Company follow their Facebook page.

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Keep Running,

Lea

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I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training 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. 
Are you a Dallas/Fort Worth local? Join us for my free Saturday morning bootcamps
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. 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.

Saturday, March 25, 2017

What You Can When You Can - Dallas Rock 'n' Roll 5K Edition

This post may contain affiliate links. This means if you click on 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. 

One of my favorite fitness books that has become my fitness and coaching philosophy is What You Can When You Can. The idea behind What You Can When You Can (or #WYCWYC) is that we are human, no one is perfect and all that any of us can do is the best we can in the moment. It's about doing the best we can while not being too hard on ourselves when we fall short.

Once we let go of the idea of a perfect healthy lifestyle, we are free to live a flawed, beautiful, imperfect healthy lifestyle. It's not about making poor choices all the time, but making the best choices possible in the moment. Sometimes the best choice possible is not the perfect choice, but that's OK because we are not supposed to be perfect. I call it the common sense approach to a healthy lifestyle, because life is always going to get in the way. All we can do is the best we can.

If you tell yourself you must workout for an hour a day six days a week and never eat a morsel of unhealthy food ever again, you are doomed to fail from the start. There will always be family emergencies, late hours at work, birthday parties, happy hours and stresses of life. But if you go into it with a plan to be active and move most days of the week and make the best choices possible, you allow yourself the flexibility to live a healthy lifestyle even when life's circumstances aren't cooperating with your plans. You never can fail, you are always just moving forward.

So when I was registered to run the Dallas Rock 'n' Roll half marathon but my doctor told me that I shouldn't be running long distances due to the stress it was adding to my injured shoulder, I took my doctor's advice and my own. I can't run the half marathon but I can still run the 5K. It's what I can do.

I'll admit it's annoying. I wanted to run the half, but it's not smart to run a half when your doctor tells you not to. I am on the the Rock 'n' Blog team for the Rock 'n' Roll marathon series and I still wanted to experience race weekend. Was I frustrated I couldn't run the half? Absolutely, but the 5K is what I can, when I can. I can still run a race, go to all the meetups and experience race weekend. It's not exactly what I want, but it's the best I can do for now.

In the end my race weekend experience was not that different than if I ran the half marathon. Honestly, there was just a little less suffering on the course. Hah. My weekend was full of selfies, friends, meet up and medals. What's not to love and celebrate about that?

SELFIES

When you drive to a race alone you end up taking more selfies than what is probably appropriate. Why is my FlipBelt on my shoulder instead of around my waist, you ask? Well after the race I had to use the porta-potty and I kept having this terrible vision of it dropping in the toilet by mistake. Gross. Better safe than sorry. TMI? Sorry.


Me and some cattle downtown in Dallas, no biggie.


Me and the Geico Gecko at the health and fitness expo. See, always making friends. (Proof that I don't only post flattering pictures of myself.)


FRIENDS

One of my favorite parts of running is the community of runners. I ran into and met up with friends from work, social media and beyond. 

Running friends are the best. They get me. 


Post 5K with Andrew from Smart Watermelon and Briana from Matmilesmedals.com





MEETUPS

There was a #werunsocial meet up at the expo on Saturday after the race that was really fun. We Run Social organizes and hosts meet-ups at races all over the country. They are an amazing, welcoming all-inclusive group. Everyone is welcome to join! As a Premier Protein Ambassador I arranged to bring some Premier Protein goodies to giveaway at the event. My weekend was the epitome of Premier Protein's 2017 messaging "The Day is Yours." 

Congratulations to the Premier Protein gift bag winners!


Great minds think alike with the We Run Social Crew.


I am so awkward. They say "be silly." I wave. Hah. 


MEDALS

Even though I couldn't run the half, I was thrilled to walk away with a shiny new medal for finishing my 5K


I ran home and added it to my collection.




It was a fun flat fast (say that 5 times fast) course and in the end I was thrilled I got to experience race weekend and I didn't let what I couldn't do get in the way of what I could do.


Want to run a half and full marathon with the Rock 'n' Roll marathon series in 2017? Use my discount code to save $15!





Like this post? Please consider sharing.


Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training 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. 

Are you a Dallas/Fort Worth local? Join us for my free Saturday morning bootcamps
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. 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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