healthy ashley

The time I decided to be strong.

healthy ashley — Wed, 22 Feb 2012 18:54:06 +0000

It’s not often that I feel strong. As much as I love sweating, I don’t believe in myself much when it comes to performing well. I can perform; I just doubt my ability to do well. To cover this I shy away from working out with others and never boast my times. On anything.

Except in CrossFit. Except for last night.

I was having an ‘off’ day and went to hot power yoga after work to kick my bad mood. It worked. Just to be sure that icky mood was really gone I headed to the 7pm WOD at CrossFit Firebase.

The gym was packed. Sometimes a packed box is intimidating; I can doubt myself in the middle of all these people who know what they’re doing- who can lift more, squat more, pull higher and run faster than me.

Last night I didn’t feel any of that. Our box is finally feeling home to me. I made new friends and got excited for the WOD.

First we found our unbroken max for double unders, push-ups, pull-ups- and how many squats we could complete in 60 seconds. I completed 12 single unders (I blame it on not using a jump rope until I was an adult!), 5 girl push-ups (hangs head), 10 assisted pull-ups and 40 air squats in 60 seconds. They will improve. They will improve.

The WOD:

3 rounds:

1,000km run

50 walking lunges

30 game standard push-ups (lifting your hands off the floor at the bottom of every push-up)

I am usually nervous running in a group: what if I’m slower than everyone else? what if I can’t keep up my breathing? what if I have to slow down only to be passed by all the people I just passed?

The timer went off and twenty of us started running the course at the same time. I felt myself holding back so I passed one person. Then I couldn’t help but pass another. And another. Then I got a little competitive! I was one of the first back from the run. I pushed hard with my lunges and push-ups and kicked butt in the next two runs. I knew I only had one chance so I asked a lot from myself.

For the first time I cared what time I had. I didn’t want to always be the weak one; I wanted to beat others!

I finished in 25:30 and felt so proud for the rest of the night!

What makes you feel strong? When was the last time you decided to be great?

Inspiration to Fitness: Keep it Fun

healthy ashley — Mon, 20 Feb 2012 14:26:19 +0000

Welcome to the final week of the Inspiration to Fitness Track to 5k!

Our weekly plans stop here but your fun has just begun. Your 5k run is this weekend, but more importantly you’re a stronger version of yourself. Running can teach skills like commitment, goal setting, endurance and confidence that you can carry to all aspects of your life.

Here are tips to keep running fun for this weekend’s 5k and beyond:

- Check in with your goals. We wrote goals at the beginning of the program. Are you achieving your fitness goals? Be proud of crossing goals off your list– don’t forget to add new ones!

- Sign up for races. Shoot big. Sign up for a half marathon or an adventure race like Muddy Buddy, Urbanathlon or Warrior Dash.

- Try new routes. Can you run home from work or to a friend’s house? Is there a neighborhood you’ve always loved but never driven through? Running to a destination or to explore can make you forget you’re even working out.

- Add a new fitness tool or running outfit to your collection every so often. Something new can add fun excitement to regular training!

- Keep the music coming. Update your running playlist and consider listening to a book on tape. Leave the iPod at home every once in a while to listen to nothing but your breathing, your footsteps and the scenery around you.

- Try trail or beach running. Mix it up and add a new challenge by running through the woods or on a sandy beach. You’ll challenge new muscles and give your body a break from the pavement.

- Schedule your runs in to make sure they happen. If you run whenever you feel like it, that day may never come. Whether you run five days a week or two, schedule them in your planner and you will be more likely to lace up those running shoes.

- Play with your workouts. Add in some fartleks or try to pass the runners in front of you on the trail.

- Remember why you started in the first place. Keep a list of mantras handy when motivation is low.

Run

Last week we ran for 2.75 miles or 30 minutes. To prepare for our 5k race (or 3.1 mile run) this weekend, we will run for 3 miles or 35 minutes, plus a five minute warm up and cool down.

Your last run is your 3.1 mile run. Run for 5km, 3.1 miles or about 35 minutes. By this run you’ve worked up a good foundation and should feel strong during the run. Push yourself during this run so you feel challenged, but not in pain. Test your training and give it all you got! Don’t skip your warm up or cool down; a light jog would be beneficial for your warm up.

Strength

It’s the final week of workouts so we’re adding a fun, different one in. You can do this workout on both strength days or mix in one from a past week.

Strength workout 9 : one round of seven reps, completed quickly

Burpees- Begin in a standing position. Moving quickly, squat and set your hands on the floor in front of you. Jump or step back to a push-up position and roll your body down to the floor starting from your knees until your chest hits the floor. Push back up to a push-up position and step or jump your feet to meet your hands. Leap back to standing while simultaneously jumping in the air as high as possible and clap above your head. Repeat the exercise quickly to elevate your heart rate.

Air squats- Stand with feet a little wider than hip-width apart. Keep your heels down, chest high, weight in heels and maintain a slight lumbar curve in your back. Bend knees until your thighs are just below parallel to the ground. Don’t let your knees fall inward or go past your toes. Straighten your legs to return to starting position.

Push-ups- Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles. Slowly lower yourself so you brush your body against the floor. Don’t lock your elbows, and don’t bend your back. Push yourself away from the floor to return to starting position. If necessary, modify with knees on the floor and aligned with hips and feet off the floor.

Walking lunges- Stand with legs shoulder-width apart and hands on hips. Step forward with your leading leg and lower your body by bending the knee and hip of the leading leg to 90 degrees and the knee of the trailing leg is almost in contact with floor. Without bringing your feet together, bring your back leg forward and through to complete the same movement.

Mountain climbers- Come into a military push-up position balancing on the floor on your toes and palms with your butt in line with your heels and shoulders. Bring one knee high into your chest and return to original position. Repeat on opposite leg. Increase the speed of the movement as permissible.

Superman- Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position. Keeping your arms and legs straight, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold the position. Remember to breathe!

Bicycle Crunches- Begin by lying on your back, placing your hands lightly behind your head. Bend your knees to a 90 degree angle with thighs parallel to floor. Move your legs in a bicycle motion. Match knee to opposite elbow and switch.

How do you keep running fun? Good luck with your 5k run!

“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hardwork, determination, and dedication. Remember all things are possible for those who believe.” -Gail Devers

Keeping Away the Side Stitches

healthy ashley — Sun, 19 Feb 2012 11:52:42 +0000

After last week’s heavy, stomach-achy long run, yesterday’s 15-miler was a blessing. It was a slow run- holding a steady pace for a long distance has been more of a challenge since the accident- but I finally had no stomach pains!

I was feeling a little bit of dread at the beginning of the run. I wasn’t looking forward to having to finish the last miles with heavy legs and side stitches. So I asked myself: What do you want to be great at today? WIll you be great at this run, work, friendships, Richard? I committed to being great at the run and began to visualize how strong I’d be. It was awesome and definitely paid off toward the end!

Stomach pains- or side stitches- have been a huge issue lately. They killed my January marathon and every long run since. My stomach is sensitive when running so usually I consume as little as possible while running, which also leaves me tired and hungry during long runs.

Here’s what I did to help keep away those nasty side stitches:

- Made sure my arms don’t cross in front of my stomach when pumping my arms. I made the extra effort to push my hands a little farther out so as to not twist my belly.

- Took exaggerated deep breaths every few minutes. Sometimes it’s easy to settle into short, shallow breathing. Taking those deep breaths really created space.

- Was conscious with my pre-run meal. I’m finding a bagel with a little PB and banana works well for me (duh). I focus on carbs beforehand and protein/carbs after.

- Drinking little bits of fluid throughout the run rather than large amounts once or twice. I don’t carry any fluids when I run so I took the extra effort to run past water fountains every few miles.

- Someone suggested I may be low in sodium on my runs so I took a few salt pills before.

- If all else fails, take a trip to the bathroom. Or the woods.

- Visualizing having a run without side stitches surely adjusted my actions and helped.

Croom 50k here I come!

What is your biggest issue with training runs? How do you keep away side stitches?

Crazy for CrossFit

healthy ashley — Sat, 18 Feb 2012 03:43:46 +0000

I have a problem. An addiction. It’s our new home box: CrossFit FireBase.

The space is so beautiful, the people so friendly, the workouts so fun… and the soreness after WODs is addicting. I will do more than just CrossFit I keep telling myself.

We tried out a few boxes in Orlando but once we went to FireBase we knew we were home. It feels good to get settled into a box. Being in a new box is so out of my comfort zone!

Thursday is Endurance Day at the box. They provide an endurance option to the typical WOD. Yesterday’s was a partner row relay. Partner 1 rowed 100, partner 2 rowed 100, partner 1 rowed 200 and so on up to 500, repeat 500 and back down again. The rowing was challenging with a partner watching your time, other teams to beat and a clock ticking. Our final time on the row was 25:03. Not bad!

After rowing we had 10 minutes of get ups with sandbags as a group.

Last night’s WOD must have done something to my brain because I was back for more at 5:45 this morning. A box in Ohio challenged our box to a Call Out WOD:

1000m Row

21 Squat Clean Thrusters

21 Plyo Pushups

500m Row

15 Squat Clean Thrusters

15 Plyo Pushups

250m Row

9 Squat Clean Thrusters

9 Plyo Pushups

For Time.

RTG- 135# M/105# F, 2-45# Plates M/1- 45# Plate F

RX- 95# M/65# F, 1- 45#Plate M/1-25# Plate F

Scaled- 75#M/55#. 1- 25# Plate M, 1- 15# Plate F

I kept my weight light on the barbell at 35# for my hip, but I really felt this WOD in my shoulders and arms! It’s the best kind of pain. I finished around 25 minutes.

All this working out requires proper refueling. Like What’s the Dilly, Philly at Ethos.

And the VEGA Whole Food Enegery Bar. VEGA is my new love.

What have you been crazy for this week?

Inspiration to Fitness: Mix it Up!

healthy ashley — Tue, 14 Feb 2012 13:39:27 +0000

Congratulations on sweating through speeding it up last week in the Inspiration to Fitness Track to 5k. Our 5k run is two weeks away. Are you feeling prepared? Excited? Nervous? A little of all three?

Perfect.

I believe even the most seasoned runners get butterflies before a big run or race. We ask a lot of ourselves when we run: we head out in hopes that our legs, our stomachs, our minds and our hearts will all be aligned. Getting a bit nervous is normal and let’s us know that we’re still challenging ourselves.

Mix it Up with Cross Training

Cross-training keeps your body balanced by working different muscle groups, keeps your mind fresh so you look forward to your next run, prevents injury by preventing overuse, and works as a great alternative to a run when you need to take the day off.

Mix in cross training on days when you don’t run. Shoot for at least one cross training workout a week to reap the benefits. If you miss a run or need to sit out because of pain, see if a lower impact workout that gives running muscles and joints a break works for you.

- Cycling/Spinning: Keep your running legs in shape with cycling or spinning. Time on the bike is lower impact than running but will keep your cardiovascular system in top shape! Take your bike to the trail or jump in a spinning class at your gym. If the weather outside is dreadful, look into getting a bike trainer to cycle indoors.

- Strength Training: Some good news: if you’ve been following this 5k track, you’re already doing this one! Strength training (with weights or just body weight) strengthens the muscles that power your runs. Oldies like sit-ups, squats, lunges and push-ups are still effective. Check out circuit routines here or online, try a strength class at the gym or join a bootcamp in your area to mix it up.

- Walking/Hiking: Heal muscles tears and sneak in some hill training with a long walk or a hilly hike. Walk with friends or take your dog on a hike and you’ll forget you’re even exercising.

- Swimming: Swimming is non weight bearing and incredibly low-impact. Those laps can build your endurance and build upper-body strength. Jump in the pool!

- Yoga: Yoga can be an all-in-one workout and a great complement to running. In one session you can stretch out your sore muscles, build strength for your next run and refocus your mind so you’re ready for what’s next. Practice at a local studio or in your own home by following along with an online session (Yoga Download is my favorite).

What is your favorite way to cross train? Share it in the comments!

This Week’s Workouts

New to the Track to 5k training plan? Forget how it all works? Check out the intro post and week one!

Stretch

Seated Hamstring Stretch- From a seated position, extend your right leg and bend your left leg, bringing your left foot to touch your right thigh. Rest your hands as far down your right leg as you can comfortably reach. Bend from the hip. Go far enough so you feel a stretch in your hamstrings but stop before you feel pain. Hold for 30 seconds and repeat on opposite leg.

Chest and Shoulder Door Stretch- Stand hip-width apart in a doorway and place your forearms on either side of the doorway so your arms are slightly reaching slightly up. Slowly lean into the stretch with your body weight. Hold for 30 seconds. Try the stretch with your arms extended up. Check out this video for a great visual.

Run

Run for 2.75 miles, 4.4km or 30 minutes. As always, remember to give your body a chance to warm up and cool down five minutes before and after your run. Can you run for the full distance this week? Maybe you can go add in a bit of speed training?

Strength

Strength workout 8: 3 rounds of 10

We’re going to have some fun with this new strength workout!

Diagonal Leg- Lie on your back with knees bent, feet flat, hands on floor by hips. Lift hips off floor and tuck left foot under right thigh with your left knee pointing left. Keeping hips lifted, bring left knee out to left to untuck foot, then extend leg diagonally up to left. Return left foot to tuck position. Complete 10 reps and repeat on opposite leg. Check out this exercise from Fitness Magazine here.

Golf Swing- Stand with feet wider than shoulder-width apart, toes turned out slightly, elbows bent with hands in front of you. Lower into squat. Return to standing, balancing on left leg as you swing extended right leg diagonally across body to left (lift right leg as high as you can). Quickly return to squat. Complete 10 reps and repeat on opposite leg. Check out this exercise from Fitness Magazine here.

“Desire is the most important factor in the success of any athlete.” -Bill Shoemaker

Opportunities

healthy ashley — Mon, 13 Feb 2012 14:08:20 +0000

Saturday was the day my whole week revolves around- long run day.

I’m building my mileage back up since the marathon in January in preparation for April’s ultra marathon.
Overall the run was good: I enjoyed it, I completed the full mileage and my hip felt great. Still, the tiredness in my legs and my uneasy stomach showed that I have a lot of opportunities.

Last week I completed a 12 mile long run and today I jumped to 14 miles. Honestly, my legs felt so heavy after 10 miles. I reminded myself that I want to look back on the run and feel good about it so I committed to running to 14 (my original plan) and walking the last mile home.

Overall the run was good: I enjoyed it, I completed the full mileage and my hip felt great. Still, the tiredness in my legs and my uneasy stomach showed that I have a lot of opportunities.

- I left for my run an hour late. I had the day off so it was okay, but I think it set a tone that the run wasn’t priority- which let me take it less seriously when my legs started feeling heavy.

- An hour before my run I had a banana and PB (because I love that) but I know my body would have gotten more energy from toast and PB.

- I didn’t drink enough water the day before. Whoops! Rookie mistake.

- I didn’t take the time to map out an exact route ahead of time which caused me to stop and check Google maps = lost time.

- More mileage! I do best when I have two short runs, one medium run and then a long run. Lately it’s been more like three short runs and one long run.

Thank goodness there’s always next week

What are your biggest opportunities with running?

“A runner must run with dreams in his heart.” -Emil Zatopek

Change of Perspective

healthy ashley — Sat, 11 Feb 2012 19:24:30 +0000

Negative comments: most of us have gotten them or heard of them. They’re usually anonymous, mostly mean and almost always factually incorrect.

I’d lie if I said I haven’t been phased by them. The more people reading this blog, the more hurtful comments and posts about me on popular anonymous forums appear.

I’ve cried to my husband and cried to my friends. “If they just met me in person I bet we could be friends!” I think the anonymity hurts the most.

Today I consulted a different source and my perspective changed entirely:

“…Love your enemies, do good to those who hate you, bless those who curse you, pray for those who abuse you. To one who strikes you on the cheek, offer the other also, and from one who takes away your cloak do not withhold your tunic either. Give to everyone who begs from you, and from one who takes away your goods do not demand them back. And as you wish that others would do to you, do so to them…” -Luke 6:27-36

If you’re dealing with someone that brings you down online, at work or in your personal life, try changing your perspective. Before getting defensive or angry or anything else, try love first. Love when it’s the last thing you want to do.

And then get back to living and loving your awesome life.

Why Do You Run?

healthy ashley — Thu, 09 Feb 2012 15:44:42 +0000

It’s no secret: I love running.

I’ve never been much good at it. I’m slow, my breathing is uneasy, my nutrition has a long way to go and I often miss training runs. Yet, when I think of the things I love, the things that ignite a fire in my soul, running is always at the top.

That love for running helped me heal after my crash. Looking forward to running a marathon helped me to stay positive and choose to do whatever I could at the moment (even if it was just flexing by behind and swallowing grassy herbs) instead of living in what I couldn’t.

Now that I am living in Orlando and working at lululemon again I am surrounded by ways to sweat. Yoga. Bar Method. Pole Dancing. Dance Trance. Pilates. Bikram. Paddleboard Yoga. CrossFit. The possibilities are endless.

So I’ve jumped in.

I’ve approached my weeks here as a sort of challenge for how much I can sweat in seven days. I’m on a trip to see just how free, open, strong, clear and limitless I can become through sweating.

But somewhere between namaste and dead lifts running got lost.

And I felt lost.

So I did the best thing I know of for immediate running inspiration– the thing I recommend to any new runner struggling to keep up with running– I signed up for the Crooms 50k in April!

I’m a fool and I love it.

How do you keep up your passion for running?

I’m LOVING you all sharing your running mantras. You guys are so inspiring. Keep ‘em coming!

ps- Today marks five months since the accident!

What’s Your Mantra?

healthy ashley — Wed, 08 Feb 2012 14:33:25 +0000

Running mantras are inspiring short phrases that can be repeated while running to remind us of why we run and why we should keep going!

So much of running is mental: getting up for that early morning run, climbing that terrible hill or pushing to the end of a hard race. Running mantras help keep your mind strong. Repeat them when your legs don’t feel as strong and you need that boost of confidence, strength and inspiration.

I mainly use three mantras and all three have different meanings for me:

Pain is inevitable, suffering is optional.

The story: Soon after I started running I had signed up for the Gasparilla half marathon but was experiencing some nasty shin pain. I went ahead with the race and repeated the mantra over and over as I pushed through cold rain and mind shin pain for 13.1 miles.

What it means to me: The finish line doesn’t move because I’m tired, cold or hungry. It’s up to me to determine how I feel during the distance to that finish line.

You only have one chance to do this!

The story: I was sick and the weather was terrible but somehow I found myself running outside with Richard’s triathlete uncle, Matt. I told him how much I despised hills so he took me along the hilliest, most torturous route possible through Brevard, North Carolina. We approached a hill that looked like it reached the sky. I ran part way and started to stop, complaining that it hurt. He said, “come on, you only have one chance to do this!”

What it means to me: What he said changed everything for me. I’ve always viewed hills and other uncomfortable challenges as roadblocks, always wondering how I can avoid them or quit halfway. But now I see them as awesome challenges: I only have one chance and how I respond to that chance matters.

I’m doing this because I can.

The story: I’ll admit it- I used to take running for granted. That is until I spent months not walking, hardly moving and certainly not running. For three months I watched friends celebrate big and small successes in running and I yearned for my own. Once I gained run clearance I began to appreciate being able to run.

What it means to me: The ability to run means that most things in our bodies are working correctly. That’s something to celebrate because at any time it could change.

I’d love to read your mantras in the comments! What’s your mantra and what does it mean to you?

Creating Fear

healthy ashley — Tue, 07 Feb 2012 16:14:00 +0000

This past weekend I set out for my second bike ride since my accident nearly five months ago.

I was terrified as I pulled up to the trail. I strapped on my shoes and put on my gloves just as I had the day I broke my body. But my helmet was shiny and new; my last helmet was shattered months ago.

As I pedaled the first few miles I was filled with fear. I envisioned everything that could go wrong. I saw myself crashing and hurting all over again. The fear overtook me: I forgot to breathe and my whole body was tense.

In my mind I was going over and over all the reasons I had to justify my fear. After all, I did fall by doing before what I had just set out to do. It could happen again at any time.

And then I realized that I was creating the fear.

That nothing was hurting me in the moment. All that was happening was I was riding a bike on a bike path. That’s it.

In that moment I wasn’t falling, yet I was taking one incident from the past and using it to create anxiety and fear in this moment- in this present, healthy, non-harming moment.

I realized I was actively making the choice to be tense, to not breathe and to be so darn worried.

The accident took a lot from me. I still deal with the aftermath of that fall on a daily basis. And deep down I think I’ve felt that I deserve to be scared or that I deserve to be weak because of what happened to me. I’ve made myself into a victim because it is easy and it’s an excuse.

This new perspective changes everything.

Do you ever choose to be scared and let fear hold you back?