runlikeawoman-blog1

[runlikeawoman-blog1]

Opposites

I have struggled with skin conditions my entire life. Ever since I was little I have had severe dry skin, which was misdiagnosed as basic dry skin or eczema. My parents took me to several dermatologists to figure out what it was and the necessary treatment. I was misdiagnosed until I was in high school when I found out I have Ichthyosis Vulgaris. This is a semi common skin condition as cases vary with severity. Some people have it in different areas and fortunately I only have it on my back and legs for the most part. My skin condition is physically unattractive but can be painful at times due to the weather. Interestingly enough it has limited me physically as Ichthyosis Vulgaris is having too many layers of skin this makes it difficult for your body to regulate temperature causing you to overheat easily. This explained why I was always super red as a kid when over exerting myself in sports. I have also recently struggled with adult acne. Regardless of my conditions, physical activity is a healthy thing and it can be beneficial to your body including your skin. The more you hydrate during exercise the more your body uses that fluid to cool your body, moisturize your skin, and cleaning out your pores. You just have to remain clean so that the dirt that leaves your body does not remain there and cause negative effects. Being physically fit can also help heal the muscles in your body and your overall well being whether that’s mentally or emotionally. However, if you are doing too much you might injure yourself making it less likely that you will continue to push towards your goals. Working out can be a great outlet for life to be fit and relieve stress. There are so many opportunities in terms of single and group activities both indoors and outdoors that bring people together. However, I have also noticed the downfalls of working out when it turns into an obsession or addiction of either the physical activity or maintaining appearances. One of the main benefits of working out is increased energy. Surprisingly enough, when you are maintaining your body and it is in its natural start you are more energetic. This idea is far out to me because I have not gotten to this point. However, I have seen that those who are highly committed to working out do have a lot of motivation.

[runlikeawoman-blog1]

Importance of Sleep

This time of my life has been more stressful than I anticipated. I always expected these transitions to come easily and each chapter would flow with the next but everything is happening so fast. Not only that but it is happening all at once; I am graduating, finding a place to live, and getting a job. Each of these objectives correlates with the next. I can’t get a job without graduating and I can’t afford to live in a place without a job. Before any of these things can happen I have to get a diploma, which is determinate of this semesters grades. If that doesn’t stress a person out I don’t know what does. It’s funny think about this time last year my boyfriend was going through this same experience. He started sleeping a lot all of a sudden and I never understood why until now; this time of life is mentally and physically exhausting. Not only that but my boyfriend and I are talking about marriage. Growing up I always thought it would be easy and I would be swept off my feet without even realizing it. I definitely have been but realistically I know a lot more than I thought I would about the timing of engagement and marriage because merging two lives is difficult. You both live separate and then you are expected to magically be one. There’s a lot involved such as do we both have jobs, what place can we afford to live in, when do our individual leases end, etc.

 My head is in a thousand different places all the time. I wish it had the same affect on me as my boyfriend when he was sleeping all the time. Instead, I haven’t slept well in over a month. At first it was okay but then I had to go to the store to get Nyquil. I didn’t want to get addicted to it so I stopped taking it and again I couldn’t sleep. I am still struggling and have yet to find a method that helps besides the Nyquil. My stomach hurt so bad the other night that on top of not sleeping I was in physical pain. I ended up researching stomach pain relief and this soothing music on YouTube proved to be the remedy. Not only that but I was put to sleep by it! The next day I told all my roommates about the music and told them to listen to it if their stomach ever hurt. I swear it works. Listen!

 https://www.youtube.com/watch?v=XBY73oui5i0&t=3131s

[runlikeawoman-blog1]

Ankle Pain

When I was growing up I was always cracking something on my body whether it was my back, neck, knees, or ankles. Today, I am regretting this decision of comedy with my friends. Before I went running the other day I was having pain in my left ankle. This has happened a hand full of times but it is not necessarily common.

 Regardless of my current pain, I did not want to forgo the run so I decided to go ahead and run the two miles. During the run I did not experience any additional pain but the days that followed would accompany a considerable amount. The next day I was hobbling up and down stairs and this continued another two days. By the third day I felt fully recovered as both my body (especially legs) and ankle hurt.

 Running is definitely something I want to continue as it is not only good for your body but your mind as well. This also made me realize that my ankle pain was not something I should neglect because long term it has the potential to cause more difficulties. The shorter recover time between runs means I can be more active daily. With that being said I started researching ankle braces; there are different types according to injury. As I have not injured my ankle in the past or present I do not need an advanced brace. However, a compression sleeve would be helpful to improve stability and limit pain. I came across an ankle brace that I loved the style of and it reviewed with top ratings. However, when I checked the price it was close to $100. Unfortunately, I am not willing to spend that much on a single ankle brace, as I may need one for my other ankle in the future. I decided later this week that I would go to a few sport stores and see if I can find a durable and affordable compression sleeve.

 I wish I had listened to the adults in my life when they told me that the cracks and pops would hurt later in life. At only 22 years old I am feeling that pain with exercise that is as simple as running. I guess you have to live and learn on your own but hopefully, the ankle compression sleeve will alleviate some of the pain and I can continue to enjoy this journey.

[runlikeawoman-blog1]

Fitness in Community

Those you place in your life automatically become encouragers and depending on whom you allow in your inner circle they can be a positive or negative influence. Fortunately for me, all of my roommates are relatively positive … on most days if we’re being honest. After getting to know each other we realized one of our shared experiences was the YMCA. The YMCA is a health and family oriented environment that encourages personal growth. Both my boyfriend and one of my roommates’ boyfriend work at the YMCA in the membership office and the fitness department. Eventually, my roommates and I decided we would join together in hopes we could work out as a unit more often. This would allow us the opportunity to be in community and keep each other accountable.

 Although we do our best to remain active and live a healthy lifestyle there are times when we all fall short. All of my roommates including myself have heavy workloads between juggling our careers, college education, and social life. It is easy to get distracted especially when we live across the street from Chick-fil-a and Starbucks. It is hard to resist fast food in a society where food is easily accessible. For example, I think most can agree that they would rather sit in a line at Chick-fil-a then take the time to prepare a meal at home. The reality is that food takes time to prepare and our society is so focused on time management we lose sight of the opportunity cost. Some people view this as laziness consuming our culture however; I would say that convenience is the reason for such health decline. We don’t have has much time to prepare food so we would rather pay for the service. Self- control is also a factor in terms of taking a step back and understanding where your mindset is. Not only is the quality of food a problem but routine. Fitness is all about routine and your body adjusting to habits. People also think that what their body is telling them at the beginning of their fitness and health journey is how they’re going to feel long term. It is easy to feed into your body’s exhaustion and default to the couch rather then being active. Another factor for me personally is weather. Whenever it is sunny outside I love to do anything outdoors even the thought of running is somewhat enjoyable. However, if it is cold and rainy I would rather stay indoors then be uncomfortable.

[runlikeawoman-blog1]

Learning2Run

My friends invited me to go run on Cheatham Trail in Kennesaw, Ga. They said after we finished we could go to a restaurant that served grilled cheese sandwiches called Tom + Chee; a restaurant chain that made its way onto Shark Tank years ago. I agreed only in exchange for the promise of food as a reward. Once we got to the trail I recognized it was on the opposite side of Kennesaw Mountain where I had hiked in the past. Knowing what I did about the area I was hesitant to even start this journey with my own understanding that I wouldn’t be able to run the whole way.

 My friend’s boyfriend went ahead of us as he was training to be a firefighter and had to keep a respectable pace. My friend stayed behind to support me in my new endeavor as I struggled to keep up. Even though I have grown up working out I have always dreaded any form of cardio.

 When I was in middle school we would run a mile every week in gym class; I hated it. I hate running for a lot of reasons. I feel like I can’t breathe, my body hurts everywhere during and after. I’m surprised that people clear their minds and gather peace from a long run and trust me I have searched for it but it’s just not their for me.

 Regardless of how I feel towards running I started and really that’s all anyone has to do. I ended up “running” two miles in 33- minutes. In other words, I ran about a 16-minute mile. To me, that is a miserable number as most people boast with a six minute mile but I am more than two times under the average person.

 Once I finished the two miles my friend and her boyfriend went ahead and completed another two miles. Once they got back we headed to Tom + Chee where I had one of the best meals. I would encourage anyone to go there, especially if you love grilled cheese. The run probably did not equal the calories of the reward but it was a beginner’s incentive. It took me about three days to fully recover. I realized I have weak ankles and have decided to buy an ankle brace to limit my recovery time. I hope by continuing to run I will learn to favor it.

[runlikeawoman-blog1]

The Weight of Life

Overeating is a side effect of stress. Stress- induced weight gain is common in today’s American culture with demanding school, work, and home life deadlines. When stress is present adrenaline follows leaving the fight or flight response in active pursuit of your health. Storing fat was a survival instinct made by the body in caveman times due to lack of food and use of energy however, now our society is not starving or as active as it was. Chronic stress releases cortisol, which attacks muscle, weakens metabolism function, and stores fat.  Adrenaline and cortisol are also responsible for the need or craving to overeat.

 The best way to counteract stress and its effects is to simplify your life. Scheduling short term rather than long term will make our daily lives less complex in these multitasking times. I believe in plans but planning so far in advance can cause unnecessary anxiety. Staying active can also reduce stress and provide an outlet for your body.  Find something that makes you feel comfortable and relaxed, set aside a time in the day to decompress.  We all have work to do, places to go, people to see, but don’t forget to add some fun.

Money. Money. Money. Nothing causes more stress than money whether you have a little or a lot. Set some time aside this week to organize your finances and set a budget. Making a budget and schedule will help eliminate last minute stress when bills are due; they will no longer sneak up on you.

I say all this because personally this week has been stressful. I spent the weekend traveling to Savannah, Ga to visit my parents. We received some unsettling news about my mom’s health. During this time I had to do a six-page case study about ZICO coconut water and drive back home. The following morning I had work and class as well as finding out my group had to present Dasani sparkling water on Wednesday. My professor ripped our presentation to shreds and the class-followed suit. I had my final report for my ZERO credit, career planning class. Thursday, I got a call from my boyfriend saying he was in a dilemma. He was supposed to be moving on Friday for a job but had received an offer from a different company he wanted to work for originally. The next day he decided he was going to take the job while I received an e-mail from BUSA 4150 that they had changed five assignment due dates to also be turned in tonight. That is where I am at. Irrelevant to you but stress is relevant to everyone.

#stressed

[runlikeawoman-blog1]

The Body Reset

So much to share! 

Recently, I started watching Revenge Body with Khloe Kardashian on E! This show is the best health and fitness show I have ever seen... and I’ve seen a lot. I love seeing not only they’re physical but also emotional journey- they’re a new person by the end! They have changed and it is evident that they never thought they would be right where they are. 

Anyways, I have seen every episode to date. Khloe invites two guests onto the show who are not necessarily obese but are struggling with weight. They talk with her about their lives and struggles, past and present as well as whom they want revenge on. That is such an interesting and motivational concept. Some contestants absolutely want revenge while others search for only acknowledgement from the person they choose.

One of my favorite trainers on this show is Luke Milton. Originally from Australia, he is a training mate, who specializes in high-intensity interval training group fitness classes. I would watch this show just for this guy because you cannot help but smile. He is the most positive person I would like to say I have met but have not. Follow him out Instagram @milts1! Also, if you go to his website https://trainingmatela.com your first class is free!

The best trainer by far is Harley Pasternak, a Canadian- American personal and celebrity trainer. Known for his baldhead and smoothies he believes in transforming your body in the form of The Body Reset Diet. I can speak to this on a personal level as I recently purchased this very book. INCREDIBLE. I am about half way through essentially what this book is a guide to reprogramming your mind and body to eat the right foods.

Right now, I am reading as much as I can, as the material is dense and will take some time to implement into my daily routine. He talks about the importance of having a blender. I have a blender at home that I am going to start with until I have made a habit of following his rules. He expresses several times the importance of the blender and really it’s all you need for this 15- day diet. The first five days are critical with three smoothies and two snacks, the next five days consist of two smoothies and two snacks and one meal, the final five days consist of one smoothie and two snacks and two meals. He also expects that men and women drink between 2-3 liters of water daily as well as walk 10,000 steps. The plan is not just to lose weight, five pounds or more, but also to create a healthy lifestyle that is simple and consistent. I am starting this journey this Friday, March 2, 2018. Join me!

[runlikeawoman-blog1]

real life

Well, fail.

Life hit me in the face this week in every way but sometimes your priorities outweigh your desired routine. I only worked out once this week. The crazy thing is... I would have worked out three times this week if my friends car did not need immediate repair or the water at the apartment complex was turned off because of a leak. 

I know what you are thinking... excuses. 

I guess in a way it kind of is because I could have used those situations as an opportunity to try something new. I forget that you can work out at home. I used to stretch on a regular basis at home and I consider that a form of exercise; whether that is proven or not. 

My new goal is to work out three times this week at any location... the YMCA, the apartment gym, and at home. 

My current YMCA routine (last two weeks):

Walk a mile "featured trail” on the treadmill 

3x of 10 reps on 50 lb. // thigh abductor 

3x of 10 reps on 30 lb. // lying leg curl machine

3x of 10 reps on 50 lb. // leg curl 

3x of 10 reps on 70 lb. // glute machine

I plan on incorporating other muscle groups however, I wanted to start with a muscle I truly cared about... GLUTES! Everyone wants a Khardasian butt whether they admit it or not. Obviously, that is nothing but a dream. I am motivated though I follow several Instagram accounts of young women who are succeeding in fitness and reaching their goals! It proves that your body is capable of what you want it to be. I realize my current routine will not allow me to achieve the results I envision. So... I will be learning new techniques to better my body. 

*an article I found about butt exercises w/ dumbbells

https://www.self.com/gallery/50-shades-glutes-dumbbell-exercises

I am definitely going to workout using these methods this week! I will share photos of this experience and share the short term outcomes. The only exercise I was unsure about was the “windmill” as I am not sure how it targets the glute muscle. I decided to research this particular move and there was a lot of information on it! 

*an article I found explaining the purpose of “kettlebell windmills”

https://www.livestrong.com/article/431164-what-muscles-do-kettlebell-windmills-work/

Kettebell Windmills:

-HIP MOBILITY- BACK FUNCTION- CORE STRENGTH- 

After reading I discovered the target is your core however, it also works the obliques on the side of your waist. Other muscles include, the hip flexor also known as “illiopsoas,” gluteus maximus, upper back (trapezius muscle), and the deltoids. 

The gluteus maximus is targeted when you rise back up to original position. 

[runlikeawoman-blog1]

Be the Beach Bod

I almost started this blog with an inspirational speech but let’s be real, those feel good quotes will only take you so far. Instead of sprinkling you with half-truths about how easy it is to work out and see results... let me stop you right there. Every day you wake up it is a choice to do right by your body. That is what I have to remind myself.

My fitness journey began not long before the birth of this blog. About two weeks ago I decided it would be in my best interest to make fitness a priority in my life. Recently, I noticed my body has been rapidly changing in a short amount of time. When I graduated high school I weighed 105 lbs. and today I weigh 127 lbs. According to the BMI, I am considered healthy however, what you don’t know is... I have gained a majority of this weight in less than a year. That is not good and I don’t need a doctor to tell me that. My lifestyle has changed and my busy schedule has clearly taken a toll on my body. I am not as active as I once was and I don’t eat the things I should, cliche right? For example, my daily routine consists of waking up to a cup of coffee, going to work, the drive- thru, school, and returning to the drive- thru for dinner. The drive- thru has become a nasty but convenient habit. I am aware of this and I hope I can channel my need for convenience into clean eating by meal prepping.

To be clear, this blog isn’t meant for weight loss nor to gain an ideal physique but to learn what I am made of. We as humans are unaware of what our bodies are capable of because we don’t treat and maintain them like we should. The fact is, we are strong and I want to see that in myself physically, mentally, and emotionally.

I hope by keeping this blog I can learn more about the subject of fitness and how my individual health relates. I will keep a food journal in order to be transparent, video my workouts, and share articles I find helpful. My main point is to establish routine by going to the gym- my local YMCA.

My first goal is to remain accountable by checking in two to three times a week.