Running the Gridiron

Okay, lets not pretend that me posting anything about football is normal.
If you know me at all you know that I am bored during games and, even when I try to engage, I just don't get the rules and can't stay focused.
But, sometimes a lack of interest can translate into a great workout, right?
When L is at flag football I try my hardest to watch and cheer him on.  Because of work I can't be at any of his games, so this is the only time I get to see him play.  Only, I can't stay focused.  You guys...football is just so weird and boring to me.  I seriously have an attention deficit for the sport.
So, I usually end up going for a walk or run while he practices.
And last night, magic happened!
I think I invented this great new workout but I would like to add the disclaimer that it runs in my family to think we invented things that have been around for years.  I remember my grandma cooking shrimp for us that was sauteed in butter and garlic telling us she had invented a new way to serve shrimp.  "You mean, shrimp scampi?" We all asked.  Oh, yeah...that.
So, anyway, if this workout already exists and you have been doing it and loving it since high school or something, let me know!  I actually did google it and came up with nothing, so I would love to hear if it has an official name.
Enough with my rambling, time for the workout!

Running the Gridiron
Start at one end of a football field.  Run straight down the yard line, turn and then continue to serpentine the entire field down each yard line.
I would sprint some and regular pace some.  The last half I ran backwards down one line, forwards down the next.  
Doing the entire field is about 1 mile, so down and back gave me a nice, 2.23 mile workout, with sprints and backwards training!  I also ran on a junior football field, so running on the larger "regular" football field would give you even more miles!
It was a great opportunity to challenge my pace, zone out and enjoy my music without worrying about cars, dogs or creeps, and just get lost in my happy running place.

Your GPS will look a little confused :)

Try it and let me know what you think!  The possibilities are endless when it comes to variations...you can goal yourself for 1 trip down and back, 2, 3...how ever many miles you want to get in.  And, like I said, sprint!  Run backwards!  Run sideways!  Skip, gallop, bunny hop...have fun with it!  But tell me about it, okay?  I love hearing about your workouts.

Enjoy!

3 Beach-Booty Moves!

I have never really focused much on my glutes.  I have never had much junk in my trunk and running makes me even more flat.  But in the past year I have had some hip pain and my doctor thinks it is my gluteus medius and minimus.  So, I started doing strengthening exercises and it just so happens that those exercises can make you more bootyliscious than ever!
Even better, NO SQUATS are involved!
Do these 3 easy moves every other day for 30 days and you will love the booty-lifting results!
Start with one set of 12, then 15.  Then add a second set, then a third!  Start on one side, left or right, go all the way through, then do the other side.  That is one full set!


Dirty Dog:
Get on hands and knees, wrists under shoulders, knees under hip joints.  "Grow tall" away from the mat.  Lift your right arm and right leg into a straight line.  Bend arm and leg, bringing elbow to knee.  

• Imagine rounding your elbow over a beach ball.
• Inner thigh faces the floor, like a dog at a fire hydrant.
• Inhale when limbs are straight, exhale when you bend.
• Slow and steady...3 seconds each way.

Clam

Lie on your right side, with knees bent at a 90* angle.  Like sitting in a chair.  Support your head in your hand.  Shoulders should be stacked and imagine a wall behind your back to keep the torso and hips supported.  Keep your feet together and lift your top leg, then lower with control.

• Inhale first, exhale as you lift your leg.
• Keep your back straight, don't lean back.
• Draw your navel into your spine.
• Keep your gaze in front.

Leg Lifts
Immediately following Clam, straighten out your top leg in front of your body.  Think hip joint, knee, heel all in alignment.  Lower your leg and stop just before your foot touches the floor.  Lift to just above hip height.

• Keep shoulders and hips stacked, like there is a wall behind you.
• Don't lean back.
• Make sure to keep your leg straight out in front.

As always, make sure your doctor has given you the okay for exercise.  Don't do anything that causes pain.  Questions?  I love to help!  Let me know.

Workout Wednesday - Darren Johnson

Say hello to Darren.  I met Darren on Instagram and love his pictures of running, the Oklahoma plains and his beautiful boys!
You may have noticed that SO many of my Workout Wednesday guests come from Instagram.  This is one of the many reasons I love that social site.  It has helped me to meet some really cool people that, even if we never meet "IRL" we share a hello, a well wish, and moments of our day that would otherwise be unknown if it weren't for this photo sharing site.

Name:  Darren Johnson

Age: 38

Location:  OKC

Occupation:  GIS Analyst

Fun Stuff:  Photography, Running, and Family Time

Website:  Darrenisreal.com
Instagram: @darrenisreal

How long have you been running? 

Ever since 9^th grade I believe, which is over 20 years.  There have been a few years in there where I did not run or do much of anything.  Saw the scale numbers getting bigger and knew I had to get back to it.  I remember trying to make the 9^th grade soccer team and I didn’t make it.  At that point I had never not made a soccer team so I was sort of lost as to what to do.  I decided to give cross-country a try since it was going on the same time as soccer and of course, you can’t get cut from a cross-country team, right? 

What is your favorite part of going out for a run?

Today I just enjoy the solitude and time to myself.  Back in high school and college it was very competitive and, while I enjoyed running, I never took it all in as I do today.  Most of my runs now I leave the watch behind and just enjoy each run.  Conversation pace is what I enjoy nowadays. 

What is your typical mileage each week?  Do you goal yourself for mileage, time, days ran?

Right now I am in the buildup phase and increasing my weekly mileage by no more than 10%.  So, for this week my target is 22 miles.  If there is one thing 20 years of running  has finally taught me it’s that the body does not recover like it used to.  I have tried to do too much too soon and it always lead to injuries.  This 10% increase has been working well so far so we’ll see how it goes a year from now.  The ultimate goal is to train up for the entire year and run another marathon.

Do you run with or without music?

I prefer to run without music or anything except for a watch sometimes.  There are a couple days out of the year I am forced to run on a treadmill, then I will put the headphones on just to help keep me in a zone.  Treadmills are not a favorite piece of equipment of mine that man has invented.  And the not listening to music is mainly because that’s how I started running back in the day.  I find the wires bouncing around a distraction.

Have you suffered any injuries because of running?  How did you heal/overcome the injury?

Oh plenty of injuries, especially now with age.  Last year, in leading up to the marathon, I had bad plantar fasciitis in my left foot and some swelling in my right forefoot.  It got so bad that when rest did not help I finally saw a local doctor who specializes in running.  He checked my foot and MRI and formed up inserts for my shoe.  He even took my laces off my shoes and redid the pattern in a way that would relieve pressure in certain areas.  He told me I could start running the next day.  I was very skeptical and nervous, but it worked like a charm.  He also mentioned that I really needed to stretch my calves more and that they are basically the gateway to a lot of foot problems.  So before and after every run now I make sure to stretch them.

Back in college after cross-country season during the transition to the track I would always get shin splints.  Nothing really you can do about them.  The trainers used to tape them up, but it never really did much.   Today I have a little bit of discomfort in my hip flexor, but as long as I stretch properly (which I have not been doing) it will work itself out. 

Trail, track or road?

I prefer trail runs out in the woods but rarely get a chance to anymore.  Most of my runs are on the pavement.  There is a lake near us with an out and back trail of 14 miles and it’s pure bliss.  Lots of rolling hills through the trees and many times there are deer out and about.

Do you do local races, such as 5K, 10K, half or full marathons?

    Details on a specific race event that you want to share?

I do occasionally run a local race, mainly half and full marathons now though.  I do plan on doing more 5K and 10K’s leading up to this next marathon just to have some fun and get my son involved. 

Do you prefer to run alone or with a buddy(buddies)?

Generally my runs are solo but it is nice once in awhile to have some company.  Miss the days of college when we would head out on long runs and challenge each other on the track. 

What is your biggest challenge when it comes to staying motivated?

Most of the time it comes from being tired.  I find that when my body and mind are worn down it’s really hard to get motivated to get started.  And there is definitely a period after a marathon where it’s difficult to stay focused and look forward to running again.

How do you juggle your career, family life and running?

With a newborn baby it is very difficult.  The best way for me is to bring my lunch to work and run during my lunch hour, and on the weekends hope I can get a long run in. 

Do you do any other sort of exercise?  Weights, yoga, Pilates, etc.

I do like to ride my road bike in the warmer months of the year.  Gives me a chance to see the back roads and country views in Oklahoma.  I do like to play sports such as softball and basketball but as far as training goes the weight lifting and yoga I have yet to embrace.  I keep telling myself yoga would be perfect to help with my body as I get older, but finding the time is hard.

Favorite source of pre-run fuel?

Peanut Butter on wheat toast.  Nothing better.

What shoe do you run in and why?

For the longest time I was a Nike lover.  But a couple years ago I tried a pair of Brooks Ghost and then their Pure Cadence and I have been running in them every since.  I switch off the two pair now mainly using the Ghost for longer runs.

Do you follow a strict nutrition program?  If so, what?  

What is nutrition?  Just kidding, I have not learned to eat healthy or correctly and sooner or later it is going to catch up with me.  You’d think as many miles as I’ve put into this body I would learn to fuel it right.

Favorite treat?

This will show you how bad my nutritional program is, but I absolutely love Peanut Butter and Chocolate ice cream from Baskin Robins.  There any many imitations out there with peanut butter cups from other places, but Baskin Robins has it nailed.  I will go out of my way to get a scoop in a cake cone. 

Please provide a sample run workout that you do: 

My favorite workout after my buildup phase and transition to speed workouts is 400 repeats.  Simple but they are so effective.  I normally warm up with a 10 minute jog.  In between in each repeat I rest the same amount of time I run each quarter in.  Each week I increase the number of intervals by one and will normally make this my Wednesday workout.  My main focus is not so much speed but pace and make sure that each quarter is run at a pace just below my intended race pace. 

Thank you SO much, Darren, for sharing about your running and for sharing your amazing photography!  Make sure your check out Darren's website and his Instagram!

Two Exercises You Can Do At Work!

Sitting at a desk all day isn't always fun and it definitely isn't ideal for your body.  Today I am sharing two exercises that will help with flexibility, core and arm strength and get you breathing deeply for a mid-day pick-me-up that doesn't include eating.  It's amazing what a few deep breaths and stretches can do!



Seated Spine Stretch Forward
This classical mat Pilates exercise moves well to seated in a chair.

• Sit at the edge of your chair, shoulders over hips, arms forward like they are resting on a table top.
• Inhale.

• As you exhale, bow your head forward and slide your arms along the imaginary table top, lifting your ribs away from your legs.
• As you inhale sit tall, stacking the spine.

Repeat 5 times.

Chest Expansion
Open your chest to relieve stress, stretch tight muscles and sit taller.

• Sit on the edge of your chair, with your arms at your side and inhale.
• As you exhale take your arms behind you like you are hugging a tree trunk behind your back.
• Keep your chest and middle lifted and your gaze forward and up slightly.
• Take 3-5 deep breaths holding this stretch.

These two are great mid-day or anytime you need a brain break.

I hope you are having a good Monday.  Stay tuned for a yummy giveaway later this week plus a new friend for Workout Wednesday and me, in a disposable bikini!  Good times on the way :)  

What are your plans for the week ahead?

Playground Workout - Parent and child fitness!

As parents we spend lots of time at playgrounds.  I love taking my boys to the park because it gets us out of the house and is a great social experience, too.  But our kids shouldn't be the only ones getting exercise at the park.  I do this workout when L is playing at the park and it is also perfect for when you can sneak away during baseball or soccer practice, since most sports fields are near a playground.

You may feel silly at first if there are other parents around, but don't worry.  When the seasons change and you all cross paths at the local pool, they will no longer think your playground push-ups are silly ;)

Start with 10-12 of each and build to 15-20.  You can also do a second set if you want.  For the calf dips start with 15-20 and build to doing 2-3 sets.

Pull-Up
Stand with feet hip-width apart on bottom rung, holding onto handles, shoulders away from ears.  Bend your elbows to pull up and then return to starting position with control, about 3-5 seconds in length.

Push-Up
Find your plank position, using handles on the playground equipment.  Bend at the elbows to lower and then lift.

Step Jumps
Find a step that is a comfortable height for you to jump.  Start with a small step and move your way up. Keeping feet together jump up, land, and jump back down.

Calf Dips

Stand with your feet hip-width apart, heels off of the edge.  Lower and lift to "tip toes".  This is my favorite park exercise because it is the least noticeable.  If you are feeling self-concious about hopping around the park, start with this one!

Squat/Twist

Stand in a wide "sumo" stance with one leg up on a step, fingers pointing to ears.  Squat down, like you are lowering your rear into a chair.  As you return up twist toward the bent leg.  Make sure to do full reps on each side!

Triceps Dip

Use the playground rungs as your base, overhand grip, shoulders away from ears.  Bend at the elbows to lower down and then lift.

A big thank you to my photographer!

Workout Wednesday V13 - Robyn Burky

I have known todays Workout Wednesday guest for nearly 10 years!  Wow.  Just seeing that in print is crazy.  When Robyn and I met we were both working a pinch of hours at our local YMCA, we had toddlers the same age--boys around 2 that talked like they were 8 and behaved like they were little gentlemen.  Our little men bonded (probably over their love of novels, Starbucks or fine dining, lol...but seriously) and so did we.  Over the years we have worked together, carpooled our boys to school, and attended everything from birthday parties to yoga classes together.  Robyn is passionate about everything she does and it shows.  I am so happy that you get to meet her today!  Stick around til the end of the post for a giant dose of cute!

Name: Robyn Burky
Age: 30
Location: Blue Springs, MO
Occupation: Events Coordinator

Fun Stuff 
I enjoy supporting those I love in their endeavors, whether it be watching my son, Drake, play basketball, practice his Taekwondo or traveling near and far with my fiancé, Andy, to attend a bike race, we have been lucky to share in this together while traveling all over the countr. Andy racing and me providing the support for race weekend.  I have also been known to take a photo or two. Andy and I have a great relationship with the Chamois Butt’r Crew and have attended Interbike a number of years supporting the brand. 

Okay, first tell us a little about your involvement with the Hospital Hill run:

My involvement with the Hospital Hill Run began 5 years ago. My employer, UMKC School of Medicine, is the sponsor of the 5k event. In addition to sponsoring the 5k event, the school provides medical and volunteer support. A few years ago Beth Salinger, the race director, decided it would be a good idea to have bike marshals on course and since I have ties to the KC bike community I began organizing this portion of the race as well. Becoming more and more involved with the Hospital Hill Run over the past few years has been an easy choice, Beth is an incredible leader and I love working with the HHR crew. When it comes to race week we run off  little sleep and have a great time doing it. 

When is it this year?

This year we are celebrating the 40^th anniversary of Hospital Hill Run, which will be on Saturday, June 1, 2013. The race has sold out but we are still in need of volunteers. If you are looking to get involved with your community this is a great opportunity. The energy of race day cannot be beat! 

VOLUNTEERS NEEDED – Visit HospitalHillRun.com to sign up!

As a runner, is it hard to watch the participants in the race as you keep all the plates spinning? 

Not at all. The emotions run high at the finish line which is where I am stationed most of the race. Whether it be an engagement or someone breaking down upon overcoming a battle and reaching a personal goal at the finish. We make a human tunnel welcoming back the very last finishers while cheering them to the finish. It is truly an incredible experience!

Volunteering in my community…

Recently I began working with a few other local athletes who are either active duty or retired military. As a future military wife I am drawn to serve those who serve our country. Currently myself and 3 others are working to establish a Greater Kansas City area Team Red, White and Blue. Chapters can be found popping up all over the US and are intended to serve like-minded men and women through some form of physical or organized activity, creating an established community of veterans. I have been named Community Outreach Director for the Kansas City chapter and am working to form relationships with various gyms, studios, events and businesses to support our weekly organized events.

We are still working to grow our veteran community, both retired and active duty, as well and will cater our weekly events based upon our veteran’s interests. If you are interested in Team RWB in any capacity or what to learn more please feel free to contact me: robyn.burky@teamrwb.org

In the years I have known you I have seen you run, bike, snowboard...what is your favorite form of cardio and why?

I have dabbled in many things…Although I have not been in the pool recently I thoroughly enjoy swimming, it is a form of relaxation for me. I also love cycling. Cycling is what brought my fiancé, Andy and I together. I don’t race at the level he does (in fact I don’t race at all right now) but it is our favorite past time. 

Is there any activity you DON'T like? 

I always like a challenge even though I may not love the discipline that is challenging me. Running is not my favorite, I have a short attention span and quickly get bored.

What does a typical week look like for you when it comes to working out?

My schedule is “cray-cray” but it is important for myself, my sanity and the livelihood of those close to me that I have an outlet. I strive to get to the gym 5 times a week. Twice a week I enjoy doing yoga, 2 days a week I lift weights and the other days I focus on cardio. With warmer weather approaching I look forward to the days ahead where I can run and bike outside. I know some people run outside all year round but I have no desire to torture myself to that extent. 

You are in school, work full time, volunteer and have a 10 year old son...how do you find the time to work out?
I get this question often. It is really all about time management. If most people were to track their day hour-to-hour they would find that much time is wasted doing things such as sitting in front of the tv. Don’t get me wrong, I like a good lazy day just as much as the next person. However, we don’t have television access in my house so you won’t find us camped out in front of the “tube” daily. I work a typical 9-5’er Monday through Friday, after work I get my son from school and 2-nights a week he has Taekwondo which takes place at the gym I am a member of, so this allows me time to workout while he is in class. Later nights and weekends is when I fit in my school work. It is also important to find time for my relationship; my fiancé is Air Force and lives in Louisiana which adds an additional hurdle. Balancing a long distance relationship for over 2 years would be an entire blog post in itself, but we make it happen. 

Do you lift weights?

YES! I love lifting heavy weight! 

I was introduced to weight lifting when I began doing CrossFit in 2012. I credit my coach, Jim Caskey, owner of CrossFit Matters, for teaching safety and proper form which has allowed me to continue lifting even while I have had to take a hiatus from CrossFit due to my schedule.

How often do you do Yoga?

Yoga, twice a week. This is when I am really able to relax, regroup and recharge.

Do you follow a strict diet? 

Yes. A healthy diet regimen is just as important as working out. Our bodies need fuel and must be fed! Keeping it simple is how I keep it clean and healthy. A good diet does not have to be hard or costly and doesn’t have to require a lot of cooking or prep time (I don’t like to cook). It is possible to eat well while on the go! I also use a couple of supplements; protein powder and glutamine; a multi vitamin and fish oil. 

The daily dose of H2O is very important as well. 

Favorite healthy food?

We always have chicken and fish on hand in the freezer. I snack on raw almonds throughout the day and keep a carton of boiled eggs in the fridge which are easy grab-and-go items. It is not uncommon to find a boiled egg in my purse. A can of black beans, avocado, tuna packets and hummus are staples in my house.

I try to steer clear of processed food at all costs. 

Favorite treat?

My favorite healthy sweet is a sliced up banana with dark chocolate syrup drizzled on top. 

My favorite “cheat meal” would be a number of things on the menu at my favorite Mexican restaurant, including a beergarita. 

Oh and those scrumptious things called Girl Scout Cookies!

How do you stay motivated when your days and weeks are crazy hectic?

I see the gym as an escape. If I am especially distracted I have to get out of my house. Otherwise, the laundry, homework and many other things that need to be done around the house get between me and my workout. 

Please provide a sample workout that you do:

Right now I am really focusing on my problem areas; abs and glutes/thighs, with a wedding planned for August I want to be in tip-top-shape. A couple of movements that can be done at the gym or at home are the toe touch crunches and oblique twists with a medicine ball. For the glutes there are number of variations of squats that can be done with or without weight. For arms I do 10 pushups a day as a standard on top of the weights I do a couple times a week. 

Thanks so much for participating, Robyn!  It has been a year in the making but let's grab a beergarita soon!

And to end this post I have to share one of my all-time favorite pictures, Ezra and Drake at 5:

Workout Wednesday V12: Jezz Dallas

To go along with the Green Smoothie Challenge this week, my Workout Wednesday guest is one of my co-hosts, Jezz Dallas!  She is a blogger and make-up artist that also is passionate about health and fitness so make sure to visit her blog for tips on feeling and looking your best, inside and out.  I really love what she has to say about balancing healthy foods with some favorites.  

Name:  Jezz Dallas
Location: Virginia
Occupation:  Pro Blogger/Freelance Make-Up Artist
Find her: Facebook  Twitter  Bloglovin'


How long have you been working out regularly?
About 4 years.

What is your favorite type of cardio exercise?
I don't like cardio at all.  I do "enjoy" the rowing machine.

How often do you lift weights?
Every single time I workout!  It's not just my favorite thing to do, I believe it's essential as your natural fat burner.  You burn fat and tone your body at the same time!

Do you do any mind/body exercises like yoga or Pilates?
I am very much interested in Pilates, but have never tried it.  For me, working with weights is already relaxing and challenging at the same time.  I love listening to my music and just working out by myself.  Group classes are definitely not for me.

How do you stay motivated to get to the gym?
I look into a mirror!  I go into the gym for myself, because I feel the need to stay fit.  No pressure, just my very own natural motivation to prove to myself: "I can do it!"

What kind of diet do you follow?
I don't diet.  I do watch what I eat and try to stay in the healthy range.  If I do want to slim down I would stay away from carbs and sugar.  But, in the long run, it's just not possible to keep up with.


What are your top 3 tips for eating healthy?

• Keep it simple: Fruits and water make my body happy!
• Drink a lot of water, no soda ever.
• Think about how much [food] you body really needs.  If I am not moving around a lot, I consume less.

What is your favorite type of workout clothing?

Crop pants and a tank!  Victoria's Secret has pants with a tiny pocket in the back for my MP3 player so I don't have to worry about where to put it.  I love it!

Do you take supplements daily?

I take fish oil everyday.  I also like to mix protein powder into my breakfast cereal or drink a small protein drink each day.  I use pre-exercise supplements and an actual protein shake only on days I actually work out.  For more supplement tips from Jezz go here.

When you get busy, how do you squeeze in a workout?

I have to admit, sometimes I am lazy and skip the gym.  But that only makes me more motivated to get back into it the next day!

Do you ever give yourself a cheat meal or cheat day?

Absolutely.  But, since I don't diet per se, I don't have to "cheat."  I don't restrict myself from eating a piece of chocolate or slice of pizza.  I just try to find a healthy balance!

Any food that you never eat?

I love food.  I have yet to find a type of food I would never eat!  And even if it has the most calories, a tiny bite isn't going to kill me.  That's why I workout!

What is a typical workout like for you?

I usually go into the gym with a plan.  One day arms (shoulders/triceps), abs and legs or abs and back another day.  I do mainly lifts ranging from 3-25 pounds.  You don't need heavy weights to get results.

My newest obsession is to get a tight, lifted butt with:  squats!  It's tough at first but the results come fast if you keep with it.  Go here for more sample workouts and gym details!

Thanks for sharing with us, Jezz!  I am definitely motivated to go lift weights now!

If you are taking part in the Green Smoothie Challenge don't forget that today is link-up day!
Add your post to the link-up here and check out my recipe for Pineapple Kale Cucumber Juice!