Plodding Along

Today, I got back to running after taking about a week off. I've been admittedly a little slack in the exercise department lately. Can you blame me? Like most every other red-blooded American, this holiday season has me a little lazier, a little slower, and a little more forgiving of myself when I don't exercise. Don't get me wrong - two days ago I was back in the bikram studio, sweating like a champ. And today, I ran my "long" route (perhaps a quarter-mile longer than my "short" route), and felt pretty good while doing it. But I started off at a nice, slow pace, and stayed pretty slow for the entirety of the run.

I'm even giving myself permission to cut this blog entry a little short...because it's not about doing everything superbly, all the time. It's about continuing on, not stopping. It's about plodding along, carving out time to stay engaged.

So I ran today. Not quickly, not pushing myself too hard - but I ran. Over 3 miles. Hooray! :)

Blue Talon Bistro Turkey Trot...Year Three!

Today was a Bikram day - challenging class, as always, with the most challenging teacher. Found myself to be a bit frustrated that she sped through the savasanas and the fixed firm pose, but ultimately, I did pretty well! I came home to my wonderful boyfriend, who was preparing delicious, homemade chicken potstickers and hot and sour soup. Ahhhhhh.

I've been a little slack on the running front this week, which may be why I've also been a bit slack on the posting front. But I wanted to document my wonderfully fun experience at the Blue Talon Bistro 5K "Turkey Trot" this Thanksgiving. This race is the first race I ever ran (see the pic to the right), and I've been running it for the past three years. The turnout gets bigger every year, as more and more people in the Williamsburg, VA area and beyond decide to put themselves through a road race before stuffing themselves with turkey and pumpkin pie.

This year, my boyfriend, brother and grandmother all braved the cool November air and early hour to watch me huff and puff my way to the finish line. This course is beautiful and interesting, beginning in the center of Colonial Williamsburg (Merchant's Square), winding through parts of the William and Mary college campus, and finishing in front of the Blue Talon Bistro. The weather was just perfect - not too cold, just right for running. People of all ages were out there, smiling, breathing hard, and pounding the pavement for bragging rights and reasons that belonged just to them.

I LOVE racing. Love it. Not because I expect to place - ever.

(Truthfully, I have only ever placed once in a race. I finished second out of all EIGHT women who were running in a 5K trail race in Roxboro, NC. I have a little trophy sitting on my dresser from it.)

I race for so many reasons. I race for the camaraderie, seeing fellow runners to my right and left, ahead and behind, all working hard and trying their best. I race to keep myself motivated during my daily exercise. Knowing that I have a race coming up pushes me to get out of bed and get the running gear on, even when I'm not 100% excited for it. I race for the variety. Every race gives me a change in scenery, where roads have been blocked off and marked JUST FOR ME (and everyone else running), and I can run safely in a new route.

I would recommend a structured race for almost everyone who enjoys running, walking, or biking. They're not hard to find. Search Active.com or SPORToften for races in your area, or plug into your local running or biking clubs for options. Local sports equipment stores often organize or keep tabs on events in the area. Whatever your reasons - fun, competition, variety, etc. - a race could be just the thing to add spice to your exercise routine, and create for you a new appreciation of your exercise of choice.

(For me, it made the mashed potatoes taste that much more scrumptious when I knew I had "earned" them!)

Baby Steps

Great bikram class tonight! I only had to sit down once (during the Balancing Stick asana), and I was even smiling during the floor postures! The teacher who I once thought was "terrible" turned out to be "challenging" today. Now I'm showered, extra bendy, and happily fed by the salad Boyfriend made for me. Delicious.

Today, while doing a crossword puzzle before my yoga class, I ran across this clue:

We all take baby ones at first. (Five letters)

Answer: Steps

So very true, and it remains true in a metaphorical sense for every new thing we try. Every time we try to develop a skill, or a new dietary lifestyle, or a new sport, we take teeny, tiny baby steps forward. I have found this to be especially true as I continue to learn and grow in my bikram yoga classes. Each class, I get a little stronger, a little more competent, a little more flexible, and a little more able to endure the heat and sweat and thirst. We're not talking leaps and bounds, here. I'm still unable to completely lock my knee in many of the postures. I'm still not always able to perform every posture in a 90 minute class without needing an "ohmigoshiamgoingtopassout" break on my mat. But almost every time I find myself in the hot room, I experience that wonderful motivator - progress.

When it comes to fitness, everyone - from elite athletes to the Joe Shloe couch potato starting an exercise program for the very first time - increases his or her fitness level over time, not all at once. It could mean swimming a couple of extra laps in the pool, or increasing your walking or running distance. It could be simply taking the stairs instead of the elevator, or choosing the salad over the fries at the restaurant. There are multiple "right" directions to take. It all depends on the areas of our life and health that we choose to focus on and improve upon.

So how do we measure our baby steps? While I believe that there's no one right answer to this question, I do think that there are specific ways of tracking our progress that are more or less helpful than others. It's important that we as individuals prioritize those things that we want most from our fitness journey. Let me be clear - this is a judgment-free zone. I don't care if your first priority of a fit lifestyle is to run a marathon, to join the military, or to look good in a leopard-print bikini. Be honest with yourself. As long as you're headed towards *HEALTH*, your motivations can be complex and varied or very specific.

Measuring those steps towards our personal goals makes the journey more rewarding. One thing should be clear - GUILT should never, ever, ever enter into our measurements of progress. Personal fitness is rarely a moral issue. You are not a "good" person because you choose fitness and exercise, any more than a person is "bad" because they don't. (My philosophy about what makes a person good or bad is not for this blog. Suffice it to say, be nice to each other and care about the world. Boom.) Instead, think of your personal progress in fitness as a means to an end.

My personal markers of progress made in my fitness journey include:

• Running longer distances
• Running the same distances in a shorter time
• Feeling better during my runs (less winded, less stiff)
• Stretching further in my yoga classes
• Feeling slightly better in the bikram studio each time
• Staying slim and healthy
• Running a new race
• Trying a new healthy recipe or food
• Learning a new sport/skill (such as disc golf or weight training)

....and on and on. Giving myself permission to have multiple goals and challenges makes it nearly impossible NOT to progress in some area each time I work out. Which makes me feel good about me. :) Baby steps are still steps in the right direction, no matter how many times we wobble or fall. Your baby steps are always something to celebrate - so go out and make some progress!

Image: Jonathan Fitch / FreeDigitalPhotos.net

Disc Golf in the Fall

I am a sore loser. I do not like to lose, especially when it's to my boyfriend and his brother (my best friend). That being said, even when I'm cussing in the woods, stewing over my inability to throw a plastic disc into a metal basket, I'm glad that I'm out and active.

Today, we went out into an absolutely perfect autumn day in Durham, North Carolina, to play a round of disc golf. I consider this a "rest day" - tonight I will be up on my feet for a 6 and 1/2 hour shift at my coffee shop job, so walking out in the woods and tossing a disc is just about enough exercise for me today. No running, no hot yoga - just a long stroll with good people.

(And cursing like a sailor...)

The point is to be out there and active! Believe me, I sit in front of a screen quite a bit, too. I love television and movies and computer games and facebook and email...and blogging. But I love the fact that I can put them aside to get healthy more. Even on days when I'm not "working out" - that is, huffing and puffing and straining - it makes me glad to be off my butt, doing something that gets my heart pumping just slightly more than being sedentary. Baby steps are still steps in the right direction.

Besides, I'll be back in the bikram yoga studio tomorrow. :)

Easy, Healthy Spring Rolls

Had an EXCELLENT run today, went my slightly longer route, and felt great during and afterwards. I'll be ready for the Thanksgiving 5K in no time. Tomorrow I'll be back in the hot studio, doing more bikram yoga with one of my favorite instructors (Mani). Hooray for exercise fun!

So, staying fit isn't all about exercise, is it? Of course not. It's also about eating healthy - moderate portions, low-fat, low-calorie, veggies of many kinds and colors, lean meats, yum! I'm no saint. Put a bag of chips in front of me and I tend to lose control. Bread? My kryptonite. That being said, I'd like to think that I know a thing or two about healthy eating. Dinner tonight was light, full of lean proteins, lots of veggies, and delicious!

(Keep in mind, I am not a nutritionist, a doctor, or any kind of expert on diets and exercise. My knowledge comes from experience, my own personal research, and common sense. Please consult a doctor before relying on any of my advice. *end legal ass-covering*)

So - here's my dinner recipe for Thai-style spring rolls. Very simple, very little cooking involved. They're also totally fun to assemble, and perfect finger food. And most importantly, they're good for you!

Thai-Style Spring Rolls (serves two):

Ingredients:

1/2 lb medium shrimp, peeled

1 chicken thigh

2 tbsp sesame oil

2 tbsp low-sodium soy sauce

2 tbsp rice vinegar

2 tsp minced garlic

2 tsp fresh grated ginger

5 green onions

1/2 cucumber

1 carrot

1 cup shredded lettuce

1 bunch fresh basil

1 bunch fresh cilantro

1 pkg. rice paper rolls

1 container spring roll sauce

Directions:

Cook shrimp and chicken, separately, in skillet with 1 tbsp soy sauce, 1 tbsp sesame oil, 1 tbsp rice vinegar, 1 tsp. minced garlic, and 1 tsp. grated ginger, and 1 finely chopped green onion (measurements for each protein). Let cool, and dice the cooked chicken and shrimp. Set cooked chicken and shrimp aside in refrigerator until chilled. Finely chop the rest of the green onions, julienne the carrot and cucumber, and coarsely chop basil and cilantro.

To assemble the rolls: soak each rice paper sheet in dish of lukewarm water until pliable (a pie dish works well). Place on plate. In center of sheet, layer desired amounts of carrot, cucumber, lettuce, shrimp/chicken (or both!), basil, and cilantro. Roll, carefully, taking care to keep ingredients from falling out the sides. Enjoy with spring roll sauce*

Yum! You could also make this meal totally vegan by using tofu or any other soy protein on the market. Your choice.

* Sadly, I did not make my own dipping sauce for this recipe, but there are dozens of recipes out there if you'd like to try your own. I bought Kroger's brand of spring roll dipping sauce, and it was pretty good. The real winner here is the cilantro - it brings such a delicious, fresh taste to the meal.

Weekend Workout Motivation

Difficult run today, but I ran over three miles around the neighborhood. Had to psych myself up along the way to keep on going, but it's worth it!

When it's cold, when it's windy, when you're tired from working nights - how do you get going in the morning? What does it take to keep motivated to get out of bed and stick to a work out plan? Honestly, I haven't figured this one out yet. There are always days when it seems nicer to stay in the warm house and watch the idiot box while eating some junk. But I'll share five of my own motivational kicks-in-the-butt, to help remind you (and me) of why I keep on the fitness train.

First, make the effort. Take the first step. For me, the simplest thing to do to guarantee that I'll get my workout in is to GET DRESSED in my workout gear. Once I've made it that far, I almost never turn around and say "Screw it." I just feel more like an athlete if I look like one. If you have the money, by all means, go shopping for the workout gear that makes you feel like climbing a mountain, running a marathon, swimming the English Channel, whatever.

Second, keep it interesting. In other words, cross train. If you're an elite athlete, a) you're almost certainly not reading this blog for tips, and b) you're probably pretty committed to a specific sport. And that's okay - if you can do the same thing over and over and not get bored (or injured from overtraining), by all means, keep on doing it. For the rest of us mortals, variety truly is the spice of life. While running is my go-to activity, finding bikram yoga classes I love has definitely given me a boost in the motivation department. Finding that new activity to learn and love while growing your fitness repertoire is pretty wonderful. If you normally run, try weight-training. If you normally swim, yoga classes might be right up your alley. Anything to mix it up.

Third, workout partners can be excellent motivators. A friend, spouse, significant other, family member, coworker - anyone who wants to get fit alongside you is a good pick. I discovered disc golf thanks to my boyfriend. We've spent many sunny days on a local disc golf course, tossing discs into metal "holes" (look here if you've never heard of the sport), and walking for upwards of 1-2 hours while playing. If you can't drag a friend out with you, look online for local running or walking clubs to join. (Of course, be safe. Don't go one-on-one with strangers, yadda, yadda, yadda.)

Fourth - routine, routine, routine. Make a routine you can stick to. Don't promise yourself that you'll work out every day if you can't. Write down a reasonable workout routine and commit to it. Along with this - enjoy your days off! They feel that much better if you've "earned" them. By incorporating days of rest into your routine, you save yourself from burnout while allowing your body to repair and rebuild.

Fifth, set goals. Every few months, for example, I'll enter a local road race. Local running races are almost always connected to a good cause (e.g. part of the entry fee goes to charity), well-attended by people of all abilities, and a safe option for running a unique route. What's not to love? And when I know that I have a goal to train for - say, finishing a 5K without having to stop and walk - I'm much more likely to stick to my workout routine in the days before the event. Your own goals don't have to be quite so public or even competitive. You could aspire to walk four days a week for a whole month. You could shoot to increase your time on the treadmill, or your weight on the barbell. Whatever you most want to shoot for, having a goal in mind more specific than "getting fit" is a great way to keep up the momentum.

These are just a few of the ways I keep myself moving. Most importantly, take what works for you and leave the rest. Even when it's rough, even when the bed feels extra comfy and warm, the work that you put into keeping your body healthy and well will pay off tenfold. Find the things that keep you up and at 'em, and working out will seem more like a blessing than a chore.

Still curious about Bikram? PART TWO.

This afternoon's workout: jogged just under 3 miles in crisp, November air. Left hamstring a bit sore, I think I may have pulled it in the past week. Still, I feel good!

Okay, so back to bikram. Last post was concerned with the "before you get to class" introduction to the beginning bikram yoga series. This entry will detail more of the "during and after" parts. These are more of the things I wish I knew before I took my first class. Shall we?

1) Listen to your body first, your teacher second. Your instructor is using the same script for everyone in the room, whether they've done this only one time or a thousand times. He or she will say things like, "Lock the knee, lock the knee, LOCK THE KNEE", and you might be nowhere near locking your knee. You will find the sweat dripping down your face and stinging your eyes, and you might want to kill the teacher. Don't. Just back off. Do what you can. If you need to, sit down on your heels, or even lie down on your back. Get back up - SLOWLY - when you're ready to try more.

2) Listen and look diligently. Even though we've established that your body is the real guru, and you should only do what you're capable of, your teacher will be moving quickly through the postures. You want to keep tabs on exactly what they're saying, and exactly what your fellow students are doing. It's okay to copy off your neighbor here - it's expected. Form is more important than flexibility as a beginner. Do the postures as best you can, as perfectly as you can, by copying those around you and listening carefully to the teacher's instructions on where to put your hands, feet, hips, spine, etc. Keep those ears and eyes open!

3) The first part of the 90-minute class is a standing series of poses. These may or may not be the "harder" poses - I personally think they are - but it's good to keep in mind anyway. You will have a chance to sit down, even lie down, once you get these first grueling poses out of the way. If you're like me, and you like to know what you're getting into before you start, you may want to review the order of the poses before you go to class. Here's a good place to start, from Bikram Yoga Durham.

4) After you have suffered through your class - take advantage of the last savasana, or Dead Body Pose. Yes, it's exactly what it sounds like. You lie on the ground with your palms facing up and your arms by your sides, still as death. The last one will last pretty much as long as you want to stay in the hot room. Ignore the people hopping up immediately to wipe off their mats and run to the showers. Just be still. Enjoy how good it feels to stay still and let your heart rate return to normal. Two minutes, minimum. Five minutes is better.

5) REHYDRATE. The studio where I go is lovely and has popsicles waiting for us outside after we emerge from the hot room. This is great and all, but far from enough. Spend the rest of your day/evening drinking twice as much as your used to, in order to rehydrate. Coconut water - which has around 15-20% of your daily value of potassium per serving - is great for this. (NOT coconut milk or coconut juice...look for the pure stuff with no added sugar.)

Everything else? You'll learn as you go. Trust me, it's not easy. Don't go into this thinking you'll just be sitting around, lotus-style, meditating and saying "Om" a lot. It took me three classes before I really started "enjoying" it. But if you go in, well-hydrated, humble, and with an open mind, you may just find yourself with a unique new workout option. Go bikram!

Curious about Bikram Yoga? Part ONE.

As I write this, I am freshly showered, dressed in my comfy pajamas, watching the TV in the background and sipping on coconut water (one of my favorite super-foods!). Three hours earlier, I was dripping sweat on a towel in a room full of yogis, each of us stoically enduring the 100+ degree heat as we performed posture after posture in a 90-minute series. Bikram yoga is a cruel mistress.

Tonight's class was particularly difficult for me. I am fairly sure that the room was even HOTTER than normal, and the instructor was certainly less forgiving than the others I've had. Which is hard to accomplish, as all bikram yoga instructors recite the same "script", in the same order, every time. The beginning series of bikram yoga - named after its inventor, Bikram Choudhury - is a series of 26 Hatha yoga postures and two breathing exercises, done in the same order each class. Each bikram studio is heated to over 100 degrees, with approximately 40% humidity. So far, I've endured this torture six times. Each time, I find that I get stretchier and stretchier, stronger and stronger, and more and more able to endure the heat and pain that come from bikram.

So...what should you know before you go to class? These are the things I've learned in the short time I have practiced this challenging regime:

1) You will sweat. Deal with it. If you don't like sweat, you picked the wrong yoga. Bring a towel along with your yoga mat, perhaps two towels. Most bikram studios will have mats and towels available for rent or purchase, but check before you leave the house. You may also wish to bring a lock with you if the studio has lockers available to store your valuables.

2) Bring water, but don't expect to have much time to drink it. There is only one "official" water break during the 90-minutes (after Eagle Pose), and the rest of the time, the class is encouraged to only drink "as needed" between postures. Come to class ALREADY hydrated, or you will regret it later.

3) Arrive early, for several reasons. You'll want to position your mat somewhere where you can see yourself in the the mirror, and the class fills up fast. Most newbies are also required to fill out some paperwork (waivers, etc.), and you'll want to have plenty of time to do this before class starts. And, just for funsies, you may wish to spend some time acclimating to the intense heat before you begin to work out in it.

4) The eating issue. Most bikram advice articles/blogs I've read suggest not eating anything for 2-3 hours before your scheduled class. I understand the logic - the first time you practice in the hot room, you're likely to feel dizzy, lightheaded, and possibly nauseous. That being said, my body needs food before strenuous exercise. I feel MUCH better in class if I have something light on my stomach (e.g. a piece of fruit, bread with peanut butter, a cup of yogurt) than if I go in there empty. The best advice I can give is to listen to your body. If you're used to working out on an empty stomach, by all means, don't change it up here. If you find that you perform at your best with some food in ya, eat something! Nothing heavy, nothing greasy - just a little something to get you through.

5) Wear as little as you can get away with. Tight-fitting, stretchy shorts or capris, sports-bras, tank-tops, NO COTTON (it will be soaked with sweat within the first 10 minutes). And before you even worry about it...no one is looking at you. I promise. Everyone else is focused on not passing out while performing Triangle Pose. If you cover yourself up out of modesty or self-consciousness, you'll be kicking yourself later for wearing that extra layer. Suck it up and strip down.

Part two to come...there is much more to be said about beginning bikram!

Welcome fellow junkies!

Hello, and welcome to my blog! Honestly, I expect this internet endeavor to go no further than my own eyes, and I'm a-okay with that. I merely want a place to put my thoughts and feelings about my own fitness, my latest fitness and nutrition obsessions, and fitness goals to be developed for the future. I am no elite athlete. I am no supermodel. I am just a woman, excited/titillated/thrilled by the latest exercise fads and products designed to make us all leaner, meaner, and healthier.

A little bit about me and my fitness journey: I'm a 27-year-old woman living in North Carolina, working at a coffee and dessert cafe, and trying my best to enjoy life and be a good person. Within the next year, I'm hoping to work on becoming a certified personal trainer in order to transform my personal hobbies into a career. I would love to become a person to helps people feel physically strong and well, comfortable in their bodies, and less afraid of exercise as a daily practice.

My own exercise currently includes running about three times a week, and bikram yoga (a series of 26 Hatha yoga postures in a room heated to 105 degrees!) twice a week. I enter road races often, and I'm looking forward to a Thanksgiving run in Williamsburg, VA in a few weeks. I would like to incorporate more weight training into my exercise program soon.

Is there more to say? Hell yes! But I'll leave this for now as my opening post. As I continue to make progress in becoming fitter, stronger, faster, and healthier, I'll post about it here. Huzzah! :)