I Feel Like I'm 26 going on 80!

Do you ever feel like your body is just out of sync? This week I have been feeling a bit off. At first I thought it was from not working out as often as I wanted, then I thought it was from the weights I lifted, but I am beginning to realize it is a combination of many things I haven't been doing right lately. I have been exercising and I even tried a new gym this week with a new trainer. My workouts have been great! It's before and after them that my body just feels dead. I finally decided that enough was enough and have been looking for the problem so that I can set about solving it. 

So, what's out of place in my life? First off, I have been working a lot from home at my very desk centric job. I spend hours sitting which is not good! I most likely look like the very hunched over model in the photo below. To see the dangers of sitting like this click here. My shoulders have been extremely tight and my neck has been hurting. Bottom line - it's my fault. I keep meaning to purchase a standing desk, or any desk at all for that matter, and set it up in the office but I have neglected to make it a priority and now I am paying a price. 

Moral of the story. Make time for ensuring that you are sitting at a properly sized desk and take breaks every hour. They don't have to be long breaks, but at least get up once and move around. Do 30 jumping jacks, walk around your building or do some yoga poses. Your body, health and employer will be thankful that you cared enough for yourself to make time to stay healthy! For an even better burn, get the whole office involved. An office that is fit together, stays together!

The second thing that is out of sync is my lack of carving out time for myself to relax and stretch! I am so inflexible it's not even funny, but that will only get worse the more I run and older I get, so stretching needs to be a part of my every day routine. I have actually committed to it and have done it the past few days. You know what? I feel so much better! If you can't get to a gym or studio just do some simple poses in your living room or out on your lawn. I like to do Leah Kim's yoga workout that is free on the Nike Training Club app. I feel much more relaxed and rejuvenated after only a 15 minute yoga session. Here are some at home poses you can do when you just have a short time frame or before bed to relax your muscles. 

• Forward Fold for 1-minute
• Downward dog for 1-minute
• Sun Salutations for 2-minutes
• Warrior I and Warrior II for 2 minutes
• Child's pose for 2-minutes

Trust me. Do these poses for just a few days and you'll notice a huge difference in your flexibility and relaxation. 

Finally, I have not been drinking nearly enough water! I have noticed a very obvious let down in my runs and have been more tired and irritable. Yes - water is to blame! We may be in a drought in California, but that is not a reason for me to quit drinking water. My lawn may get a little dried up - but I can't do that to myself. 

What am I doing to solve this problem? A water timer! Yes, my phone will alert me every hour to drink more water. My goal is to down four water bottles a day and I believe this is a fool proof plan! I will also be adding Nuun to my water pre and post run for added electrolytes. Dehydration has met it's match!

I'm taking steps to correct some imbalances in my life and these are just a few that I have noticed. Maybe you are experiencing the same thing or perhaps another part of your life is out of sync. I encourage you to evaluate what you need to do to get back on track and start enjoying your days! Sometimes it's the little things that we neglect on a daily basis that make a huge difference. 

The #NTC November 30 Challenge Winners!

I'm happy to say that we had eighteen challengers in my #NTCNOVEMBER30 challenge on Twitter and Instagram. These ladies all committed to doing 30 minutes of Nike Training Club live or with the app during the month of November and submitted their workouts with the hashtag. Congrats to all who participated and committed to making themselves stronger. The following girls all deserve a huge shoutout:

@Lil_roni

@Ajayiabby

@Maclucille

@Tay_toned_fit

@Missfitriss

@Beccafit4life

@Pattitutu

@Danibeanz

@Turtlegirl00

@Cityfitgirls

@Runningdivasf

@Iamarlynn

@Tikibar87

@Thisfitlife365

@Kierasmalls

@ShayMLawson

@Itsallaboutme00

@TheJanelleKay

As promised - it's prize time! Since everyone did so well on their challenge I decided to do a random draw for prizes. The following two participants both won a prize package! The winners are:

Kiera Smalls - @KieraSmalls, who won an autographed copy of Apolo Ohno's book Zero Regrets, Pocketfuel and Natures Bakery Fig Bars! Kiera did great in the challenge and recruited many of her friends to join. Great job!

The second prize winner is Patti Tu - @Pattitutu, she won The Little Book of Yoga, a pair of funky knee socks, a Natures Bakery Fig Bar and Gatorade Prime Energy Chews to power her through her training!

Congratulations ladies. Your prizes will be coming your way to help you keep up the great work. Be sure to stay posted on my blog for an upcoming challenge to ring in the new year. You don't want to miss it! 

It's Turkey Trot Season!

Happy Thanksgiving week! I started the week off with a trail race this morning. I ran the Ukiah Turkey Trot. It was a 3.5 mile out and back course that ran along Lake Mendocino. It was a chilly morning and I had to bundle up more than usual to stay warm. You can see my warm race gear below.  

My Athleta and Nike race gear

I haven't been running too many trails lately so I wasn't sure what to predict as far as time goes. The 

course itself was challenging with a lot of rolling hills. It was an out and back loop and I kept a pretty good pace in relation to my training. I finished to cheering locals and enjoyed hot beverages and scones at the finish. One of the girls from the running group invited me to yoga after the race and I decided to try my first hot yoga class.

I have always been terrified to try hot yoga. I sweat enough in yoga class without extra heat added. I braved it today, partly because I needed to stretch my tight muscles and partly because I didn't want to let my friend down. Surprisingly, it wasn't as bas as I thought it would be. I do still prefer regular flow yoga and if given a choice, I'll stick with yoga in a cooler room. I am proud of myself for giving it a try though. 

What do you think? Are you a fan of hot yoga? Do you have any Thanksgiving races coming up? Let me know!

Athleta Wish List

It's about time I do another workout gear wish list! I always have a wish list much longer than I can afford, but that's what makes it a wish list. Here are some of my recent favorites from the new Athleta Fall collection. The first outfit I want is for my yoga practice. I love Athleta pants and tops because they come in long lengths and are perfect for someone nearly 5'11" like me. This outfit is the perfect amount of function and style. The pants come in long lengths, score! Also, the pattern is flattering and they move with your body during practice. The top is lightweight and stays snug around the waist during yoga practice without riding up. This is one winning combination!

Restorative Tank $64 - Odyssey Chaturanga Tight $64

Next up is a great running outfit for when you want to be warm and cute. I would wear this out for a run and still feel comfortable enough to grab a bite to eat at a cafe or stop by the grocery store without changing after my sweat session. The top is long sleeve to keep away the early morning chill and fitted so it doesn't ride up on your run. The capri's are super comfortable and provide just the right amount of compression with a fun, skirt over top. Run in style in these two essentials! Quite possibly my next fall marathon outfit!

Long Sleeve Stride Top $89 - Painted Cuteness 2 in 1 Capri - $79

Last but definitely not least is my casual outfit. I love zip-up hoodies and Athleta makes some of the best! I happen to have the Batwing and Robin pullover hoodie and am in love with it. It just makes sense that a zip-up would be a great addition. The fabric is soft and it's a super cute style. For hiking the Northpeak pant gets the job done! This pant comes in long lengths for me and is adjustable with a cinch up system that allows you to change the length on the go. There are also six pockets to store all your hiking or game day needs! For yoga, studio or hiking, the Namaste bra is awesome. The straps in the back are an adorable criss-cross pattern and it has light support for low-impact activities. 

Northpeak Pant $98 - Namaste Seamless Bra $44 - Batwing and Robin Jacket $89

Athleta is a great store for finding functional, stylish products for your active lifestyle. Their yoga, running and hiking styles are some of my favorites! Athleta stands behind each and every one of their products. They offer a 100% guarantee on all their products and that in itself is a huge incentive for me to shop with them. They know their product and they care enough to stand behind it. 

Athleta also offers free in-store classes such as yoga, Zumba and run club! Be sure to check our your local store or shop online at Athleta.com. For sneak peaks of their upcoming collection and insider news be sure to follow them on Facebook!

What's on your workout wish list? 

It's Track Workout Season!

This week I am trying to step it up in my fitness routine. With only five weeks to go until my first half-marathon of the year, I still have some serious speed work to get done. I have downloaded my training plan, even put each session in my phone, I'm ready to go full speed ahead to March 17. Shamrock'n Half-Marathon here I come! 

For this half marathon I am training with one of my friends. We are both aiming for a sub-two hour finish time. She came so close a few years ago and I think with our training plan and some proper pacing and hydration (Nuun hydration of course!) we will crush her goal! 

With a mix of short runs, weekend long runs, tempo, track workouts, strength training and yoga we are keeping our bodies strong, pushing our boundaries and preventing injury. I'm open to any training tips you have or just general motivation! Sometimes it's tough to get out the door and go run, but we are so close to race day, we have to push ourselves now to reach our goals!

The Nike Studio Wrap Impresses

I know I just recently posted a photo of these shoes on my blog, but I recently found this video, and it is amazing! I have always known the importance of having individualized shoes for a sport. In high school I had different shoes for basketball, volleyball and tennis and they all served different purposes. Volleyball shoes keep you low to the ground, support side to side movement and have a sturdy sole. Basketball shoes support your ankles while allowing all around motion, and running shoes are created to stabilize the forward motion of your stride. Each shoe serves a different purpose and is as important to your training as performing drills over and over again. Check out Nike Master Trainer, Marie Purvis, post on the importance of sport specific shoes over at her blog.

Now, thanks to Nike, yoga has a shoe of its own. This shoe is sure to impress. It allows stability, freedom of motion, grip and it is visually appealing. It can also be worn straight from the street to the gym, with the handy two in one design.

This video is absolutely amazing! I really think that every girl needs these shoes. Yoga class is essential to keeping me limber, agile and more pain free. The Nike Studio Wrap shown in this film will really revolutionize my yoga practice. I, for one, am always sliding around my mat, and not only are these shoes cute, they are so useful!

I know what I will be saving for in February when these shoes come out! I'll be sure to let you know what I think when I actually get to put these babies on my feet and test them out during an NTC yoga workout. Thanks Nike Women for taking my yoga practice to the next level. You truly have the best designers and talented individuals working to improve sport performance everyday.

Spring Season Race Gear!

The new season is here and my running wardrobe is ready for a change. Here are some of my top picks for race season this spring! 

Nike Sphere Full-Zip $150

This women's running jacket looks so comfortable. I love the sphere technology and how warm it keeps me on cold runs. The thumb holes and extra pockets with technology to keep your iPod in place while running are excellent extras that make this hoodie top notch. With a hood to keep out the elements, this jacket has it all, and it comes in three gorgeous colors!

Nike Fri-Fit Skapris $53.97

I love running in skirts, but sometimes I want to keep my legs a little warmer. These capri's with an attached over skirt are perfect for chilly morning and evening runs. With side slant pockets and a back zipper, this skirt is perfect for long runs during marathon training to store those extra snacks and fuel. 

Nike Dri-Fit Knit Long-Sleeve $70

This top was created with seamless technology to keep chafing at bay during tough workouts and long runs. It is a great knit fabric that is light enough to give you freedom of movement, but still perform well. Once again, it has thumb holes to keep this shirt in place while your pushing your pace! 

Nike Lunarhyperworkout+ Training Shoe $110

These shoes offer a glove like fit for training and NTC workouts. With plush cushioning and dynamic support, these shoes are perfect for lateral movements during your cross training work. These shoes are extremely flexible and Nike+ Ready.

Nike Performance Graphic Yoga Mat 5MM $50

This yoga mat is very unique and the ridges and dimples provide excellent traction. The colors are so fun and relaxing. I could see myself getting great use out of this mat after my long runs when I need a good stretch. 

Sometimes it only takes a moment...

Sometimes I need to take a moment to pause and just think about how far I have come in my life. It's very hard sometimes to put in perspective where I was a year ago in comparison to where I am now. The team at Digital Royalty came up with a great concept for taking a moment in your busy day to just breathe and reflect. It's called, "Ready, Set, Pause." This week they even launched their very own Twitter handle @readysetpause to help implement this concept into our everyday lives. The idea behind it is that you take a moment in your busy day to just stop everything you're doing and give your body and mind a chance to pause and relax. It doesn't have to be long, it can be thirty seconds or 10 minutes, it just needs to be enough to let you feel rejuvenated. 

My implementation of the Ready, Set, Pause concept.

I have been trying to implement this concept into my life this week. I have so many changes and so much going on at all times, sometimes I get too caught up in what needs to be done that I don't take time for myself. Yesterday was one of those days, I don't think I stopped moving until after 11 in the evening. Today, all my rushing caught up with me. I finally had to realize it was time for a ready, set, pause moment. It made a world of difference, just consciously taking the time to clear my mind and focus on me helped to calm me down and put the days activities into perspective. 

As this year ends I can reflect on all that I have done and see that I was anything but complacent this year. From becoming a Nike Women's Marathon Ambassador, coaching high school girls varsity basketball, named a FitFluential ambassador, working a full time job, blogging and writing, my year has been full of new and exciting opportunities. I can only imagine that 2013 will be even better. 

With plans to get more involved with FitFluential, continue to work with Nike, blogging, studying to become a personal trainer, participating in my first triathlon, and hopefully opening my own studio, my time is going to be limited. Luckily, I have learned the importance of taking a moment for just me. 

Ready, Set, Pause

Happy Holidays!

Two Weeks to Go!

Today marked the final two week countdown to the Nike Women's Marathon in San Francisco! At this time on October 14 I will have officially completed my second marathon, but this time with the Nike Women team backing me up along the way. I have learned so much about training, recovery, fueling and the power of motivational training partners through these past few months. I can't wait to see all of my training come together on race day.

Gorgeous path for a long run

My second to last long run was today, 11 miles and it went very well. I was able to complete it in under two hours and at this pace should be able to reach my goal of a four hour marathon. With only six more runs, NTC and yoga left on my training schedule, race day is just around the corner. It's hard to think about other things throughout the day and a part of me doesn't want this journey to come to an end. Luckily for me there is always another race around the corner!

Nothing like stairs, stairs, stairs!

On April 28, 2013 the Nike Women's 1/2 Marathon is coming to Washington DC! I have never traveled there and know that this race will be a perfect reason to go. Plus, the race is on my birthday, what a perfect sign that I'm meant to run this race. I'm already making plans for this weekend. Washington DC here I come!

Planks from #NTC

Today was a great day for a bit of a photo shoot to remember my training and show how far I have come. It was a gorgeous day for running and for enjoying some sprint and NTC training at the track. Even as training is winding down, I am feeling more excited for race day and looking forward to focusing on speed work during the fall. 

The power of stretching

Training has really taught me the value of stretching and yoga. It does amazing things for keeping injuries at bay and keeping tired legs healing quickly. I got a good amount of stretching in this Sunday and I planning on focusing on healing my body for the next few weeks through yoga and stretching. I want to be at 100% by race day and rest, recovery and tough mental thinking will get me there. Bring it on San Francisco! I am ready to #runnwm and rock this race! 

Aerial Yoga

Today was my second aerial yoga class. I have come to really enjoy this class. It is a mix of TRX and yoga. Today focused a lot on core work and strength training. I had a blast working on balancing in the hammocks and hanging upside down while suspended from the ceiling. The instructor was extremely knowledgeable and made the class simple to get the hang of. 

Training for the Nike Women's Marathon and running anywhere from 40-50 miles a week has caused me to seek out new ways to help my body stretch out and relax after tough workouts. Aerial yoga is just the thing. It is challenging, yet relaxing at the same time. Being suspended in the air allows me to get deeper into poses than I normally would. If you have the opportunity to try out one of these classes do not pass it up. I can hardly wait to go back next week; especially after my 20 mile run on Saturday.

I have been training extremely hard these past few months and with less than two months to go I plan on doing everything I can to keep my body healthy, happy and performing at it's best. Right now aerial yoga is just what I need. Are there any untraditional classes that you have tried out recently to keep your body guessing and add an extra challenge to your daily workouts? Let me know!

Why You Should Read Leah Kim's Yoga Book

I first learned about Leah Kim in her yoga videos featured on the Nike Women website. I was fascinated with her grace and amazing ability to twist her body into yoga poses that my 5' 11" frame could only dream of. My first yoga experience was in my apartment at college, laptop streaming Leah Kim's yoga routine and brand new yoga mat, still curled into it's rolled up shape, huffing and puffing through the poses Leah so effortlessly demonstrated. I fell in love with the idea of yoga, but I never thought that I would become a "Yogi."

After I graduated from college I took an office job and have been somewhat miserable since. I have always been active and sitting behind a desk all day has been driving me crazy. This past year I began to practice yoga more frequently and have started to really feel the benefits of consistent yoga practice. I am looking for a way to make my daily routine involve running and yoga and have seriously been considering a career change. After working out with Leah Kim's yoga skills on the Nike Training Club app and interacting with her on Twitter I have really started to see a bright spot in my future. Just this last week Leah Kim came out with a book chronicling her yoga journey and she gave me the opportunity to be one of the first people to read it. Here is what this book has taught me and why it can change your life.

Ambition, drive and passion. Leah Kim displays these characteristics in her yoga practice and now has shared her secrets for success in her new book "From Office Hell to Yoga Heaven - Jumpstart Your Career As A Yoga Instructor." If you have ever wondered where you are going and how to take a step in the direction of your dream job Leah Kim's bravery and heartfelt story will inspire you to stop thinking about making a change and teach you how to take that first step.

Leah Kim writes from the heart and shows how the power of belief, hard work, bravery and a little bit of luck can truly make your dreams become a reality. Leah gives you examples from her yoga journey and steps that you can take to find your path in the yoga world. Not interested in becoming a yoga instructor? No problem, Leah's story can be applied to any goal you have. The importance of hard work, practice and continual learning are concepts that she explains and puts into perspective with style. Leah is a yoga instructor, writer, ambassador and inspiring athlete with a passion for sharing yoga with the world. She has given me a lot to consider in my quest for a rewarding job. Stay tuned for more updates on how I am applying Leah's philosophy to my everyday yoga practice and my quest to become a yoga instructor.

I'm getting faster!

We got to meet Sam Querrey! 

These last few weeks have been crazy and I have one more week to go. Between training for the Nike Women's Marathon, working for the Sacramento Capitals World TeamTennis, coaching basketball and working full time I haven't had a spare moment to myself. Remarkably, I have been able to stay somewhat sane and even was able to run my tempo run at a 7:30 minute mile pace! Progress!

This last weekend was extremely eventful. I played some tennis and went on a great nine mile run on Saturday morning. I met a 93 year old man on my run and he stopped me at around mile four. He wanted to congratulate me on running and told me to keep doing it and I would live to 93 like him. He did a little hop in the air and heel tap to show me how agile he was. Then he mentioned that he walks ten miles a day! I think he has found the secret to staying active...don't ever stop to begin with. 

My long run went really well. I was able to keep up a steady pace of 8:43 per mile and felt strong. I was glad to be home when I hit those last few miles. My legs were starting to get a bit tired. Then on Saturday afternoon we headed out for our backpacking trip. The hike was tortuous, straight up climbing up boulders for a few miles and my legs were screaming at me to take a rest. I resisted the urge to stop and kept telling myself this is great marathon training. When we finally got to the top of Horsetail Falls we were surrounded by pristine lakes fed by rushing water, it was one of the most beautiful places I have ever seen. I couldn't resist doing a bit of yoga there! 

This is one of my most active weekends to date. How was your weekend and what did you do to stay active? 

Fitness Staycation

Staying active after Christmas is sometimes harder than it should be. When I start to feel the slow downward pull of the post Christmas blues I know that is when I need to go to the gym the most. This coming week I am taking a fitness vacation. I am trying classes at the gym that I normally couldn't take because I am at work and jumpstarting my New Years resolution fitness goals.

What have I learned so far:

1. Spin class is no joke and is a total body workout. I was huffing and puffing halfway through this class and I loved every minute of it. I burned 450 calories in a one hour class. Also, Spin is  a low impact class that provides a killer calorie burn. Definitely worth trying. 
2. Yoga class can provide my body with a challenge unlike any other fitness challenge I have experienced and it is definitely a new staple for my gym experience. I recently had an injury due to decreased mobility and am doing yoga to get back to running soon. I am already feeling more flexible. 
3. Weight training classes can provide me with that extra push to lift a little more and introduce new moves that I can work into my personal weight training routine. 
4. While I always looked at group classes with a bit of skepticism, I now realize the benefits of sharing fitness with a group of other like minded fitness fanatics. It is motivating as well as challenging. 

I challenge you to try a new class at the gym. You'll feel the benefits right away, it is a great cross-training opportunity and you can get some great instruction and ideas without paying the high fee for a personal training session.