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!





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Keep Running,

Lea

Does your running partner have four legs

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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 11, 2017

Healthy Mint Chocolate Protein Shamrock Shake

It's almost St. Patrick's day and while some people will be enjoying green beer and others will be hitting the drive through for a seasonal Shamrock Shake, I decided to take it to the kitchen to celebrate St. Paddy's Day with a healthy Mint Chocolate Shamrock Protein Shake. It's the perfect refuel drink for after your St. Patrick's day 5K. 

I am compensated as a Premier Protein ambassador. They keep me stocked with protein but all opinions are my own. 


Healthy Mint Chocolate Shamrock Protein Shake


Handful of fresh spinach
1 frozen sliced banana
1/4 tsp of peppermint extract
1 scoop of Premier Protein Chocolate protein powder
Dark chocolate chips (optional)




Add all ingredients to blender. Add water as needed to mix. 

That max fill line is just a suggestion, right? Hah.





Hope you enjoy St. Paddy's Day this year and even though Ollie's not Irish, he joined in on the fun.

Ollie wins. Hands down.


How are you celebrating St. Paddy's Day?

Like this post? Please consider sharing or saving to your favorite recipe board on Pinterest. You can learn more about Premier Protein on their website or on Facebook.



Keep Running,

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.

Does your running partner have four legs

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Tuesday, March 7, 2017

You Take The Good, You Take the Bad, You Take Them Both and There You Have....

Hi, Friends.

You take the good, you take the bad, you take them both and there you have the facts of life. Am I aging myself? Tootie? Anyone?

Things have been going pretty well, but as things go in life, there have been some struggles that go along with it.

GOOD: ROCK 'N' BLOG 


I am thrilled to announce that I was accepted onto the Rock 'n' Blog team for the Rock 'n' Roll marathon series for the third year. My three passions in life are the three Rs: Running, Writing and Rock 'n' Roll.

This race series is a perfect match for me and I have had a blast running all over the country including San Diego, Vegas and San Antonio. The good news for you is that I have a discount code that that will work for most of the half marathon and marathon distances in the series. Will I see you at any races this year?

rock n roll marathon series 2017 discount code for $15 off

BAD: DOCTOR SAID TO SCALE BACK ON RUNNING


Two days after I was accepted into Rock 'n' Blog I had a doctor's appointment to discuss the results of my MRI. I hurt my shoulder months ago and I really needed to figure out what is going on. I haven't been able to lift weights since July. The doctor said that the swinging arm motion of running isn't doing my injured shoulder any favors. He didn't say I couldn't run, but he told me to listen to my body. If pain levels persists over a 3 (on a scaled from 1-10) during or after running, then I need to scale back. 

He said if my shoulder hurt after 3 miles then try running 2 or 1.5 to find the threshold that is tolerable. He called it the common sense approach for athletes with non-critical injuries continuing their sport. Ugh. Stupid common sense. I haven't been running for months in hopes that I could start training again in 2017. This isn't looking good for half marathon training.

I decided not run the Dallas Rock 'n' Roll half marathon because 13.1 miles probably isn't a good idea for my shoulder. I am running the 5K instead. I could be disappointed or I could be happy that I have the opportunity to have fun and earn a medal with the 5K too.  I'm choosing happy.

GOOD: MRI NO TEAR | NO SURGERY


The good news is the doctor suspected I might have a rotator cuff tear but the MRI showed tendinosis, which he said is scar tissue. He said I definitely don't need surgery, which is very good news.

He described my injury like a pothole. Once the pothole (my shoulder) was damaged, the city (my body) sent out workers to repair, but before it could be repaired, cars drove over it again,* reinforcing the damage. Instead of trying to fix the pothole (my shoulder) over and over again, the city just threw down some wood (scar tissue) over the pothole. It didn't solve the core problem, but provided a temporary solution. He said we need to break up the scar tissue and do physical therapy to induce healing again. Let's get those damn workers back on the job, maybe I can be healthy again to run some end of year races, like Vegas!

(*I don't know where all those cars were coming from driving over my pothole 'cause I haven't done $hit since July except some infrequent running short distances and teaching bootcamp.)


BAD: 6 WEEKS OF PHYSICAL THERAPY


6 weeks of physical therapy isn't bad in itself, it's much better than surgery, it's just that I have high deductible insurance, so 6 weeks of therapy will be very expensive. I am not going to worry about it and try to work it out with my therapist so that I can do most of the therapy on my own and just check in every once in awhile, rather than going into the office 2 or 3 times a week. I will just have to be extra diligent about making sure I do the prescribed exercises on my own at home. 


BAD: HAVEN'T BEEN STUDYING NUTRITION


I am going to start with the bad for this last one so I can end of a positive note. I mentioned I was studying for my Precision Nutrition certification, but I fell off the study wagon hard over the holidays. Wait, is it March? Where does the time go? I literally could have completed the course by now if I had stayed on track.


GOOD: I AM BACK ON TRACK & HAVE AN ACCOUNTABILITY PARTNER 


I connected with another student in the program to be my accountability partner. We talked last week on the phone and discussed what our goals are for the week. I am going to finish and test two more chapters by next Monday. I've already started the routine of studying again and feel good about my progress in this short amount of time. I think with my accountability partner I'll whiz through the rest of the course. I think I can finish in 11 or 12 more weeks. Science is hard y'all. I have a marketing brain.

That's what is going on with me. What's up with you? If you haven't already, I invite you to visit me (and subscribe) over on Lea Genders Fitness where I write 3 new articles every week, including one workout post. Please join me at www.leagendersfitness.com for fitness, running and workout motivation!


Keep Running,


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.


Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

Friday, March 3, 2017

Furry Friday Feature: Running Wisdom From Our Furry Friends

Hi, Friends. It's Furry Friday Feature and today I am doing a roundup of the running wisdom from our furry friends. When I do Furry Friday Feature interviews I always ask: 

What life lessons can we learn from our four-legged running partners?


Turns out those furry fellows can teach us a lot. Here are the best answers from the past couple of years. 

RUN TO CONNECT


The most important thing we can learn from our pets, is to slow down and connect. She forces me to engage in conversations with other dog owners. I have met some amazing people, that I might not have otherwise. My dog has taught me many things, but most of all she has opened my heart to my true self.


NEVER GIVE UP


Ellie has actually taught me two very important lessons about running: First, you've almost always got a little bit more to give. She lets me know when she's had enough and would like to stop, but no matter what she almost always seems to have a little bit "left in the tank" for us to finish up our run. She doesn't quit on her partner.
www.runbearrun.com

Ellie is smart.


RESTING IS MANDATORY


Second, and probably more important, when you need to stop, you need to stop. She is completely unashamed about plopping down in the shade right in the middle of a run if she's just plain out of gas. And guess what? It doesn't ruin her day. She's still happy. That's taught me to enjoy the process more, as opposed to having an "all or nothing" attitude.

LIVE IN THE MOMENT


Live in the moment. There are a thousand little things that trip me up during the day...and much of it is either dwelling on the past or worrying about something that hasn't happened. Dogs just do the deal and are happy to be around their people.


RUNNING MAKES LIFE BETTER


Lily would be the first to tell you that no matter what else is going in your life, a run always makes things better..
fitnessfortheregularguy.blogspot.com/


RUNNING REDUCES STRESS


The dogs we run with are usually the most stressed dogs in the shelter. When they are out running you can watch the stress disappear. They are just dogs doing what dogs love to do. People need to also find something they love to do (for me it's running) and let themselves escape the day to day stresses of life for a while.
www.facebook.com/gcanimalcare/



I hope you enjoyed this special edition of Furry Friday Feature! Give your favorite four-legged running buddy a belly rub from me!

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Keep Running,

Lea

Does your running partner have four legs

Ways to (legally) stalk me:




Follow my blog with Bloglovin

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