Boston Marathon

Hello healthy people,

 

It is a sad day to be writing to you about the bombings in Boston just yesterday.  Nuts to know how much these runners prepared, how excited their friends and family were to spectate–all to end in pandemonium. Nothing shines brighter than the volunteers and serviceman who risked their lives to help the people affected.

My thoughts are with those who were lost yesterday and anyone affected by these events.

Nothing is more powerful than the slogan growing popular “the good outnumber you.”

boston-marathon-finish-line

 

Check out this Today News article for more information: http://www.today.com/news/good-outnumber-you-messages-hope-boston-go-viral-1C9364932

 

 

Don’t let fear consume your adventures in health and fitness. Run…be free and happy. We live in a great nation–and the good definitely outnumber the bad.

 

Happy eating and exercising,

xoxo

Jess

 

(hu)man’s best friend

Good Morning Healthy people!!!

Hopefully today will again be a beautiful day in the DC Metro area. Yesterday was the first day it actually felt like spring–so of course I convinced my boyfriend to go running outside with me (my absolute favorite thing to do when it’s nice out because a) it’s nice out b) we all need some vitamin D and c) The couple that works out together, stays together!)

dog

“Dog: the only creature on Earth who loves you more than himself”

^^ SO TRUE, I love dogs.

Anyways, there’s a trail that runs from Leesburg, VA all the way to DC so we decided to take the pup for a ride and find the trail close to our house.

Finley is just about a year old now (in 2 weeks!) and loves to be active…buuuuut, he has never gone for a 3+ mile run outside. So this was quite the experience.

k with fin 2

Dogs are a great way to stay active or become more active if you are sedentary. Bottom line is they need to go out. That might be the sole reason you get off the couch to walk them around the block and before you know it you’re getting back into shape too! Not only that, dogs are definitely the best companions ever. I wouldn’t trade our dog for the world; he’s the best!

After 2-3 miles in Finley is completely exhausted. I was on such an endorphin rush from the weather and the run that I wanted to push on for another couple of miles or so but we knew he had to go home.

So home we went.

sleepy fin

An exhausted pup…

If you were considering looking for a pet in the future I would recommend adopting an active breed to help you in your pursuit of health and fitness! Here’s a link to find pet shelters in your area, click here.

Get up and get running! Try to enjoy the beautiful spring weather before the heat of summer comes.

Happy eating and exercising,

xoxo

Jess

PS Follow me on twitter @fitfloridian

I’m an adult. Whoa.

Helllllo Healthy People!!!!

How is the challenge of the week going??? Have you tried to juice yet? My favorite recipe has an organic apple, kale, spinach, piece of ginger root, wedge of lime, and a beet! If you experiment you just might find that you have a favorite too!

So since graduation on May 5th I began my brand new job at Athletic Edge in Lakewood Ranch, FL which I absolutely LOVE. It’s sometimes funny to watch the intensity downstairs in the strengthening and conditioning area. They look like this:

I am upstairs with the yoga and group fitness studio. Along with my own desk to do marketing and administrative work. All in all, I love it and the people I work with are awesome.

But…of course I can’t just have one job. So I applied at a spinning studio called GoLegs and a fitness center called Sarasota Memorial Healthplex.  I got the job at both places!!! So I technically have 3 jobs now woo. Busy bee.

My first big girl purchase now that I am officially in the real world (cue Matchbox Twenty music…) was of course…my slot in the Walt Disney World Marathon!!!! 26.2 Miles babyyy in January.

If you’re interested in signing up too here’s the website: http://espnwwos.disney.go.com/events/rundisney/wdw-marathon/index?page=walt-disney-world-marathon

Walt Disney World® Marathon Weekend presented by Cigna

Walt Disney World® Marathon presented by CIGNA

Sunday, January 13, 2013

Start/Finish: Epcot®

The Walt Disney World® Marathon presented by CIGNA is the final race of the weekend, where you will complete the most magical 26.2 miles on Earth. The course takes you through all four Walt Disney World® Theme Parks, starting at Epcot®, continuing on to the Magic Kingdom® Park, Disney’s Animal Kingdom® Park andDisney’s Hollywood Studios before an exhilarating finish back at Epcot®.

The Walt Disney World® Marathon will feature:

  • 26.2-mile course through all four Walt Disney World® Theme Parks
  • Disney Entertainment on-course
  • Event Weekend Transportation for Walt Disney World® Resort guests
  • Family Reunion Area with live entertainment and characters
  • Indulge and unwind at the Downtown Disney® After Party (Sunday evening)

It’s a fantastic course that takes you through the Disney Parks.  This was where I ran my first half marathon in January 2004 just shy of 14 years old. So my goal for a while has been to run a full marathon at the location of where my racing career began.  When you are a beginner marathoner I have heard the goal is to just FINISH. So technically….that’s my goal. Because if I finish I will seriously be the happiest girl ever.  But my secret (not so secret anymore….) goal is to complete it under 4:30…more so around 4 hours.  I have looked up several training schedules and wanted one that would progress in a long duration so I can add mileage slowly…so my knees wouldn’t get all angry with me.

This guy Jeff Galloway has been running “injury free” for forever and has a plan just for that. So it starts in about two weeks and I can’t wait. Check out his website. This was actually the trainer that Disney Recommends!!!
http://www.jeffgalloway.com/training/marathon.html

 

If you have never raced before or are new to running maybe plan a goal in the next 6 months to find a 5k or 10k in your area, look up a training plan online and get to it! Before you know it you will become addicted to racing!!! It is a wonderful experience and the energy and excitement is contagious!

 

Happy Eating and Exercising,

XOXO

Jess

7am Cycle Fitness…Favorite class

GOOOOD Morning Healthy People!!!

When I teach morning spin classes… I have a 5:00 am wake up call… Something I actually volunteer for, call me nuts.

Even though I wanted to lay in bed like this…

I was ready to go and happy to give everyone a great morning workout. Here was the playlist we used:

1.) Boyfriend by Justin Bieber (don’t laugh this song is good lol)

2.) Jet Lag by Simple Plan feat. Natasha Bedingfield

3.) Where Have You Been? by Rihanna

4.) Rain Over Me by Pitbull feat. Marc Anthony

5.) Free by Graffiti6

6.) Lights (Bassnectar Remix) by Ellie Goulding

7.) Enough is Enough by Avicii

8.) Epic by Sandro Silva and Quintino

9.) Glad You Came by The Wanted

10.) Cinema (Skrillex Remix) by Benny Benassi

11.) What is Love? -Reloaded by Haddaway

12.) Show me Love (club mix) by Michael Mind

13.) Waiting for Tonight by Jennifer Lopez

14.) Drunk on You by Luke Bryan (favorite song right now, reminds me of summer)

15.) Come Away to the Water by Maroon 5 (aah the Hunger Games soundtrack….)

This playlist is great for running, cycling or working out in general!!!

Disclaimer: whatever you do please refrain from dancing like this:

It is Hump Day today so get your workout on. Remember to keep up with our no Sugar Challenge of the week and don’t forget to like my facebook page for extra motivators 🙂

Happy eating and exercising!

xoxo,

Jess

NEW RUNNING PLAYLIST: Euro Clubbin’

 

I’ve been on the hunt for new music lately. Sometimes you can have 4,000 songs in your library all of which you have heard 4,000 times it seems. (#firstworldproblems)?  So I have been trying to find music any place I can. I was sort of bored with the radio music because we are constantly hearing that in Spin classes, driving in the car and everywhere else. So an old friend said he would send me some new music…which I was pretty excited about since I enjoyed his music taste…

Once you purchase the songs…probably while you’re being distracted by this blog at the library do everything but this:

 

 

Here’s the list:

1.)  You’re Gonna Love Again by Nervo

2.) Calling (Lose my mind) by Sebastian Ingross and Alesso [Feat. Ryan Tedder]

3.) Epic by Sandro Silva and Quintino

4.) Loca People by Sak Noel

5.) Children by Jack Holiday & Mike Candys

6.) Tung by Denis Koyu

7.) Again and Again by Basto

8.) Can’t Stop Me Now by Afrojack and Shermanology

9.) Enough is Enough by Avicii

10.) You Just Don’t Love Me (Club mix) by David Morales and Jonathon Mendelsohn

And for a cool down I like:

1.) Climax by Usher

2.) Angel by Jack Johnson

3.) Shadow Days by John Mayer

 

 

Also, please refrain from dancing like this.

 

 

Happy exercising!

XOXO,

J

P.S. The fitness challenge of the week: 30 minutes of working out each day this week. Can you fit in 30? Just do it!

Just Keep Running…Just Keep Running…

 

Before I started running (post Cross Country Years) I had excuses too.

“I don’t have time”

“I’m not a runner”

“I can’t”

“I don’t need to”

“…haha that’s a funny joke…”

“It’s bad for my knees”

blah blah blah blah blah.

ANYTHING was an excuse:

Until one day I decided to give it a try again…

I started out slow…run/walking a couple miles about 3 -4 times per week. I tried to be on the treadmill a lot because I could monitor exactly how fast I was going, the time, and the pace.

I was determined to become a runner.

And so I did!

If you know me, you know I don’t like to take it easy on myself.  I had a goal in mind right away to train for a half marathon. So at the end of my freshman year I began training for the Shamrock Half Marathon in March of my Sophomore year. I had plenty of time.

But first of all.

…I had no clue what I was doing. Absolutely no idea. Granted I ran a half marathon with my Cross Country team in 8th grade…my coach was the one who knew the running plan, the shoes, the form etc etc. I just sort of ran back then without thinking about it.

But now, I was subject to my college independence. I was too nervous to join a running club because the thought of people who could run way better than me was intiimidating. I bought shoes because I liked the colors and the idea of “gel” in the bottom of my feet as a comfort mechanism seemed like the right choice. Little did I know shoes matter a lot and they don’t go by color or descriptive words.

In the fall I decided to actually go to a running store for some perspective. I was told I had actually the opposite shoes I needed. I pronate which means somehow I strike on the side on my foot (outside) and my ankles and knees roll in. Also I have an extremely low arch so I needed a stability shoe. Whatever that even means.

New shoes were EVERYTHING. They changed my mechanics and helped me with form. Who knew?

Since this Half Marathon I have ran 2 more and a number of other smaller races. Running changed my life and it can change yours.

 

 

If you are still coming up with excuses or injury concern I have attached an article from runner’s world about what to be aware of and keep in mind for injury prevention.

Happy Running,

xoxo

J

 

Runner's WorldRunner's World
Injury Prevention: Staying Healthy

The Benefits of Running
The Benefits of Running

Running makes us well-oiled machines–ankles, knees, and hips included.

By Judi Ketteler
PUBLISHED 10/25/2007

Published 10/25/07

“What about your knees? how are your knees?” chances are, you’ve fielded those questions more than once. Not from physicians, exercise physiologists, or physical therapists but from nonrunning friends and family members who assume that pavement pounding wreaks havoc on our bodies and that we’ll all eventually need knee replacements and motorized scooters because of our arthritic joints.

Osteoarthritis (OA), the most common form of arthritis, occurs when cartilage, the spongy tissue that cushions our joints, breaks down and deteriorates, making weight-bearing activities painful. From there, many people believe that running accelerates this process. And while most of us credit our running for keeping our heart, lungs, and soul healthy and happy, a twinge in an ankle or stiffness in a knee makes us wonder if our nonrunning buddies are right and our joints are bearing an unreasonable burden.

The fact is if we run responsibly–wear supportive shoes and replace them when worn out, rehab injuries properly, incorporate cross-training and rest days into our schedules as needed–we’re no more susceptible to OA than the general population, say medical experts. Actually, it’s the doubters on the sidelines who could have a better chance of developing it.

Weighing In on Knee Pain

The number one risk factor for OA is excess body fat–a problem most runners don’t have. Sedentary, overweight people are 45 percent more likely to develop OA than those who are active. “The more you weigh, the more pressure is placed on the joints, which seems to accelerate the breakdown of cartilage,” says Patience White, M.D., chief public health officer for the Arthritis Foundation. Since losing weight is one of the best ways to prevent OA (losing 10 pounds can take about 45 pounds of pressure off the knee), and running is one of the most effective calorie burners, hopping on the treadmill for a tempo session could help you sidestep joint issues.

But running does more than just lighten the body’s load. “Aerobic exercise improves most body functions–including joint health,” says James Fries, M.D., professor of medicine at Stanford University School of Medicine. When you exercise, the cartilage in your hips, knees, and ankles compresses and expands. This draws in oxygen and flushes out waste products, nourishing and keeping the cartilage healthy. “Without exercise, cartilage cells get weak and sick,” he says.

Furthermore, running strengthens the ligaments that help support joints, making them more stable and less susceptible to sprains and strains, which can damage cartilage and eventually lead to OA.

In 2006, Dr. Fries presented research that compared rates of OA-related disabilities between 539 runners and 423 nonrunners over a 21-year period. At the follow-up exam, researchers found that the nonrunners were worse for wear–their increase in disabilities was twice that of the runners.

The runners in Dr. Fries’s study averaged about 60 minutes of running five days a week. But even higher-mileage runners don’t seem to risk bad knees. A 2006 study conducted at Germany’s University of Heidelberg looked at the incidence of OA among elite marathon runners. After comparing 20 former elite German marathoners with a control group of nonrunners of the same age, gender, and body mass index, the researchers found that the marathoners did not have a higher risk of OA of the knee.

When Injury Strikes

That said, while running itself doesn’t increase the risk of developing OA, running injuries can–especially when you delay treatment or rush recovery. Ankle sprains, in particular, have been linked to the development of OA. Almost half of those who twist or turn an ankle experience additional sprains or ongoing weakness and pain. This is typically because the original injury wasn’t well cared for and activity was resumed too quickly.

A 2005 study from the University of Basel in Switzerland found that 70 to 80 percent of patients with chronic ankle instability end up with arthritic ankles within 20 years. Doctors and physical therapists had always suspected this, but this was the first study to conclusively make the link between joint instability and arthritis, says Steven L. Haddad, M.D., associate professor of clinical orthopedic surgery at Northwestern University’s Feinberg School of Medicine. “Arthritis can occur because of uneven mechanics of the joint,” Dr. Haddad says. “If your joint is shifted and it’s even one millimeter off, it increases the stresses placed on that joint by 42 percent. This incongruity of the surfaces leads to an erosion of cartilage.”

This can also occur with patellofemoral pain syndrome, a.k.a. “runner’s knee,” says Dr. White. If you neglect strengthening the muscles and ligaments that support the patella (kneecap), it can become misaligned, causing pain and eventually OA (see “Preventive Steps,” left, for strength-building exercises). “If the patella is tracking just a little bit off, it can rub the cartilage in an abnormal way and wear it down,” Dr. White says.

Luckily, all of this is avoidable. As Dr. White advises, “Don’t run through joint pain, stick to soft surfaces when possible, wear supportive running shoes, and include strengthening exercises in your routine.” Addressing joint issues sooner rather than later will not only help you avoid long-term damage, but it’ll also help you run circles around your nonrunning friends for years to come.

Thirteenpointone.

This weekend I drove 4 hours away to run a 13.1 mile race and then drive 4 hours back afterwards. I can now see why sometimes people call runners a little coo-coo! But let me be honest. My first half marathon in 8th Grade I was on a cross country team that trained hard for it. Then my 2nd one my sophomore year of college I trained for. The next two? nope. Somehow I found myself able just to run 13.1 miles for fun, in a race…that people train months for! Needless to say today I am epically sore. BUT! I did it 🙂 And there’s nothing like that feeling of crossing the finish line. This was my third Shamrock Race in a row…and most likely final. I’ve accepted a job in Florida post-graduation so I will be looking for races down there starting with the December tough mudder in Tampa.

Click this image to find out about the Tampa, FL race

But that isn’t until December so I will have plenty of time to train. And that will train me for the Disney FULL Marathon in January and then I will officially have to take a break from racing. Back to the Shamrock at Virginia, Beach…we had a 4am wake up:

The group at 4:30am

This was their first half marathon/race!!! I was so excited for them.  Little did they know they would love it and want to race again and again and again…holy miles.

We got to our corral around 6:30am:

We were lucky it wasn’t as cold or windy as last year! And only 13.1 miles later we were all finished and a whole lot sorer! All in all it was a great race. My personal experience wasn’t as good as previous years because of an ankle injury that doesn’t want to go away (in reality I’m the bull headed girl who can’t stay off of it) anddd not training ha, and knowing the course so well so it wasn’t as interesting. But as always there’s nothing like a race where people are motivating each other to keep going and pushing through. It’s amazing what our bodies can do!

It makes me excited for the next races. Oh wait. I forgot I signed up for a ten miler not this weekend but next in Charlottesville. What can I say? I love to run! And one of my friends is running it so it will be a good senior pre-graduation thing to do.

And I love to add to my wall of race medals 🙂

I’m going to post a training schedule in the near future for half/full races and other races because I DEFINITELY recommend training. It’s healthier to prepare and if I had all the time in the world or at least a schedule that better fit me for that I would have…but for all other races I will absolutely train! Especially for a marathon. Yikes! But you know you gotta just check some crazy stuff off of your bucket list sometimes!

If you are currently not a runner whatsoever. Hate running. Think it’s the worst thing ever. I encourage you to give it another shot. Coolrunning.com has a couch to 5k program which is just a jumpstart program to start running. I used to think running wasn’t fun because it was usually used as the punishment in all sports I played in high school buuuut…later on I found myself really in my element with it.

Click on the Image to be taken to the training schedule!

Fitness Challenge of the week?: PARK AS FAR AWAY AS POSSIBLE every single time you park. At work, the grocery store, the post office…try to see if you can do this every day this week!

Happy running, eating healthy and living a balanced life!

xoxo,

J

Ready to the to rock the sham: 2012

Well today I drove 4 hours from Harrisonburg, VA to Virginia Beach for my fourth half marathon! The Shamrock race begins tomorrow morning at 7am so it will be a very early 4am wake up!

Since I haven’t really been training at all my goal is to finish under two hours! If I don’t i’ll still be happy though 🙂 I LOVE RACES! It’s such a great energy.

Tonight I’ve been making sure to eat my vegan carbs and drink lots of water!

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So wish me luck! I will be posting about the race in the upcoming days!

Xoxo

J

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My Mizunos…

I never knew how attached I could get to a sneaker. It is merely rubber, cotton, and elastic stitched together in a developing country somewhere and shipped to the US to be put on display at Finish Line only to ultimately catch my eye. But my baby blue and lime green Mizuno’s have become my escape from reality. Too deep for a shoe? Well for years I have been running with Asics…they ran two half marathons with me.  But I never had the connection I did with my mizunos.

Maybe it’s because they are my favorite color, or the way they hit the pavement is like I’m gliding instead of running but whenever I run in these I feel like I could run forever. Just last night I suspected I had to run around 8 miles if I was going to be be fit (running fit is totally different than regular fitness in my opinion….) enough to run in the Shamrock Half Marathon in two weeks at Virginia Beach. So just for fun, I let the Mizunos lead me in any direction welcoming the flat Floridian roads under my feet.

Back home for spring break I was definitely looking forward to a new change of scenery for outdoor workouts.  The weather was perfect. I wore a light jacket and running tights because I headed out just before sunset and the breeze added a bit of a chill to my sweaty skin. As my new running playlist buzzed in my ears I got into the groove that runner’s know…that feeling that nothing can stop you, it’s just you, the road and your music.

I found myself unaware of the miles passing by. The Nike+ app would inform me each mile had come and gone and I was keeping up a better speed than usual.  I didn’t let my ankle stop me, or the blister I could feel forming–I was unstoppable.

As the sun began to set I grinned at being lucky enough to be outside to witness it. Running makes you value the outdoors.  I found myself smiling at the birds and the gators I saw in the lakes, the turtles gathering to converse with one another, the flowers that only can exist in a place like Florida, everything just seemed too pretty. Before I knew it only after about an hour of running I hit the 8mile goal with a big congratulations from nike+…I had barely noticed I’d been running for that long and decided to take the longer way home to catch in a mile more. By the end of the run I had run 9.17 miles in an hour and 16 minutes keeping around an 8:15 mile pace. For not running in a long time I had impressed myself and felt a lot less stressed about the upcoming race.

So my advice to you…life is short, invest in a great pair of running shoes. They can make or break your run. My mizunos changed my run. We’ll see how they hold up at this years Shamrock Half Marathon =)

Me at the finish line last year!

And remember, no matter how slow you go never stop. Anyone can run, it’s what our bodies are meant to do. Never give up and you just may surprise yourself.

Have a good run!

xoxo

J

Just keep running…just keep running

There is nothing like the feeling of a good run or workout. It is January in Virginia where the weather usually is in a Floridians perspective FREEEEEZING…but today I sported my under armor shorts and a tank to workout in. I am feeling very fortunate of all this Vitamin D we are getting. If it is snowing where you are here is a great workout you can do on the treadmill that is based on intervals, heart rate and speed.

 

0:00-0:02 Slow warm up, 4.0 mph

:02-0:05 Jog between 5.0 and 5.5

:05-0:10 Run between 6.0-6.5

:10-:11 Sprint at 8.0 mph

:11-:13 Jog Between 5.0-5.5

:13-:17 Run between 6.0-6.5 (try to go faster than you did the first time)

:17-:19 Sprint at 8.0 mph

:19-:22 Run between 6.0-6.5

:22-:25 Jog at 5.5

:25-:28 Run at 6.5

:28-:29 FINAL SPRINT make it your best at 8.5 mph

:29-:31 Run at 6.5mph

:31-:32 Jog at 5.5

:33-:36 Cool down, walk at 4.2 and slowly decrease until heart rate comes down to a safe level.

 

This ends up being a little over 30 minute cardio workout, always feel free to repeat sets to make it longer.

Stretch after workouts not before in order to be less prone to injury.