First Thoughts After Your First Marathon

In a follow up to my previous blog Final Thoughts Before Your First Marathon, I thought I'd blog about some of the first things to consider once you have finished the race.  First and foremost, congratulations on be come part of the less than 1% of the world's population.  You are officially a MARATHONER!!!  Months of training and sacrifice lead up to a handful of hours of running, a shiny new medal and a lot of thoughts, emotions and possibly some blisters and soreness.  Don't fret, everything you are feeling is totally normal.  Here are a few things to consider within these next couple of days post marathon.

Marathon Blues
You run those last .2 miles and cross that finish line.  You're handing your medal, embrace your friends and family and now feel on top of the world.  That high can last for several hours to days.  But one thing is certain in life, what goes up, must come down.  You just spent the last several months of your life preparing for one event.  A huge, life changing event at that.  But now you're left feeling somewhat empty and even saddened.  What's next?  It happens to the best of us and the best thing to do is just enjoy the time off to just enjoy running for the pure joy of running.  Not having to worry about long runs, speed work, cross training, etc., and just getting to go jog is such a liberating and fun feeling.  It will allow you to reconnect with the joy of running after months of it feeling like a job.  Also, take this time to start consider what your next big event will be.  Having a future goal in mind will help keep you going with all that progress you made during training for this one.

Eat All The Food
I don't know about you, but after a marathon, I want to eat EVERYTHING!  You just burned lord know how many calories out on the road.  You will certainly need more food post race than any regular day.  Your body and soul need to indulge, so let go and live a little, after all you earned it!  But also keep in mind how important it is not just to eat because you're hungry and deserving of lots of food, but also recognize you eat to refuel.  Be sure to focus on eating healthy fats, proteins and of course carbohydrates.  Once you have replenished those calories burned, you don't necessarily need much more than that, so indulge, but do so wisely.

Could've, Should've, Would've
One of the most common things I struggle with post marathon, and I hear from so many other runners are the "if I had only done this or that, then I would have done better."  Yes, each race is definitely a learning experience and can help better prepare you for the next race.  But what's done is done and you should leave it all out on the course.  You gave it your all and you finished!  This is the first time you have done something this physically, and possibly emotionally, demanding.  Takes some to to appreciate that, and not take away from what you did with any regrets you may have about it.  You only cross the finish line of your first marathon once, and it is an experience like no other!  There will be other races, you will have other chances to do better.  So cherish every moment of the HUGE accomplishment you just made!

Rest Up, Then Get Moving
The first time you try and run after your first marathon can be a VERY humbling experience.  Your legs may feel like lead, your feet can be blistered and your whole body will be sore.  Your wobbly legs, achy hips and tired feet may have you feeling like you may never run again, but trust me, you will!  My advice, take it slow, have no expectations and just listen to your body.  The first couple of attempts at running post marathon  may involve more walking than running, and that is perfectly OK.  As mentioned in my previous post, be sure to take time for some mobility and stretching exercises too.  Loosen up those muscles and then get moving again.  Your body and mind will thank you for it!

What Next?
You may be thinking "I am never doing that again!"  Or you could be looking at the race calendar planning out your next full marathon.  Wherever you are with your thoughts on marathons, here are a few Do's and Don't's for moving forward...

Don't judge all marathons off of the first experience.  The weather could have been terrible, the training may have been wrong or the nerves could have just gotten the best of you.  So if it wasn't the absolute best experience of your life, think about giving it another shot with with some adjustments to have a better experience the next time.  Never say never!
Don't jump right back into training for another distance event.  Give your body and mind some time to relax and enjoy what you just accomplished.  If you've caught the marathon bug, that is awesome, but give yourself a couple of months before you start training for your next one.  Going at it too quickly without proper recovery may put you in a position for over training, which could lead to injury or illness.
Do set some goals if you plan to do another one.  Now you have a good idea what a race of 26.2 miles feels like.  You know what pace you had, what your finish time was and how all that felt.  It's not out of the question to do better at your next one, so think about what a PR would look like for you and work towards making that happen.
Do show proud and shout from the roof tops what you just did!  A marathon is a HUUUUUGE accomplishment and certainly something to be proud of.  Don't think for a second you are "annoying" your friends and family with all your post race chatter.  They should be so incredibly proud of you as you should be insanely proud of yourself.  Bring your medal to work.  Post your race photos on social media.  Share your stories of the race with your loved ones.  It's an incredibly feeling and you shouldn't have to hide.  Take pride, you're a MARATHONER!

I just want to once again congratulate you all on accomplishing such a huge goal.  Not just running the actual race, but for all the months of hard work and dedication that lead up to it.  It takes so much physically and mentally to take on the beast otherwise known as the marathon and you did it!  If you have any questions about recovery, training or improving your strength and conditioning, don't hesitate to contact me at 407-960-4705 for a free consultation!

Final Thoughts Before Your First Marathon

Several of my running buddies will be embarking on their very first marathon this coming Sunday at the Space Coast Marathon.  I couldn't be more excited for them because I will never forget the first time I crossed the finish line for my first marathon.  It was an experience that words cannot even begin to describe and I hope they experience the same euphoria I did!  Of course I certainly was not that blissful the entire time.  Despite the months of training, my nerves totally got the best of me in the days and of course minutes leading up to the race.  And even throughout the 26.2 miles, there were several moments of fears and doubts.  But I kept going and before I knew it, I was officially a marathoner!

So as my friends prepare for their first, and hopefully not last (hehe) marathon, I thought I would share a few last minute thoughts and suggestions in preparation for their big day...

1. Trust Your Training
You have just spend that past 12-18 weeks of your life preparing to run the miles, you can and WILL run them all!  Take a look back at your best and worst training runs.  What were different factors in those that you can do, or not do, race day?  Be sure to keep those things in mind before and during your run.  These past few months have not just physically, but also mentally prepared you for race day.  You have a plan.  Trust in that and believe in yourself.  Running is, after all, a mental sport (and we are all insane)!

2. Don't Make Any Major Changes
By now you have probably figured out your nutrition and hydration looks like for 20+ miles runs, as well as what gear and apparel work best for you.  Don't make any changes.  Don't add any new Gu or hydration tablets to your race day essentials.  Don't buy new shoes or pants or sports bra, go with what you know and trust.  And lastly, stick to a relatively simple diet in the last few days leading up to the race.  You don't want to risk any unwanted GI issues come race day.  Been there, regretted that, ugh!  Stick with what you know.

3. Have a Mantra
Read through some inspirational quotes or stories.  Find something that speaks to you about anything from perseverance, determination, competition, etc..  Whatever touches you and motivates you.  Recite those words to yourself before the race and whenever things start to get tough out there.  There will be times where you feel like this was too much of an undertaking and you want to walk, stop for a minute or even quit.  DON'T!  Remember your mantra, remember why you started this journey, what it means to you to finish, dig deep and keep pushing forward!

4. Relax, Have Fun
Listen, it's just running.  It's not our job, we're not getting paid to do it.  (In fact we pay a lot to do this, hehe).  We're not going to the Olympics and most of us won't qualify for Boston our first go, if ever!  Like I said above, think about why you even decided to run a marathon.  You obviously have to love running if you're willing to do it for 4-6+ hours straight!  So keep that in mind out on the course.  Enjoy the sights and sounds and emotions going on all around you.  There are so many great stories of triumph and inspiration at these events, including yours.  Soak it all in!  Running a marathon is the true definition of a journey, why not enjoy the ride, er run.  Think about how much more sweet crossing that finish line will be if you can remain calm, positive and and just have fun!

5. Recover Smart
One of the biggest mistakes people make post marathon is not honoring a proper recovery period.  Many people will stop running all together for a week or two, or even more, while others will jump right back into their old routine.  Take a day or so rest.  Not just the miles but also the emotional component of a race can take a toll on you.  Be sure to refuel your body with proper nutrition and drink TONS of water.  Foam rolling, active stretching and Yoga are all super helpful in recovery.  Many training programs have recovery runs built into them, so don't neglect that.  If your program does not have recovery runs, considering take some nice slow jogs or walk runs the week following the race and start building back up.  You don't want any unwanted injury or illness after your race to taint what an amazing thing you have just accomplished, so recovery smart and stay healthy.

I could really go on and on about marathon training and race day preparation, but those are some big ones that have helped me over the years.  No matter the outcome of your race, crossing that finish line at a marathon is a feeling like no other.  You have worked so hard to do something you may have never thought possible.  All those early mornings, tough workouts and dedication have paid off.  You set a goal and you made it happen.  Less than 1% of the population can say what you can now say...you are a MARATHONER!!!

Good luck and happy running!

Stay Healthy, Stay Informed

PINKtober Has Come and Gone...

And so has much of the emphasis on breast cancer awareness.  It is certainly wonderful that each year, everyone from our favorite consumer products to the NFL and celebrities dawn pink and promote the importance of fundraising, mammograms and self examinations.  But breast cancer awareness is something that should be on the forefront of our minds all year round.

With that being said, I thought I would take this opportunity to share some tips with you from BHG360° Bankers Healthcare Group, a provider of financing solutions to healthcare professionals.  Below is a great infographic they have provided with breast cancer facts and myth busters.

 

So What Can You Do?

First and foremost, be self aware.  Do monthly self-examinations to check for any lumps in your breast.  As stated above, only a small percentage of breast lumps turn out to be cancer, but being aware of any abnormalities and having them checked is key to early detection.  For more information on how to properly do a self examination, visit the Breast Cancer Foundation, Inc.

Next, spread the word.  Don't hesitate to share this information with all your family friends, coworkers etc., and help educate everyone you love on the importance of self-examination.  Use social media to share infographics like the one above, ask your employer if you can post information in the break room, and just simply discuss with your friends and family how important early detection can be in the fight against breast cancer.

Join the fundraising efforts.  There are several organizations that raise money for breast cancer research, funding mammograms, assistance to those battling the disease and of course, also to help spread awareness.  Whether you personally make a donation, do a fundraiser or participate in an event specifically for breast cancer, like the 26.2 with Donna marathon I will be running in February, every little bit helps.  So get involved today!

5 Super Easy Ways To Start Getting Fit Today!

Getting healthier and more fit does not have to be a full time job.  You do not have to become an expert in the field or spend hundreds of dollars on books, DVDs and equipment.  It does not have to be overwhelming or physically and mentally EXHAUSTING!  Becoming more fit can actually be quite simple and fun!  Take it from someone who has been in the fitness industry for almost 15 years and has lost a significant amount of weight myself, don't be so hard on yourself and don't make it all so difficult!  Here are a few simple tips to help get you going on your path the health and fitness that you can start doing today:

1. Keep It Simple
Pinterest, Instagram, Google, magazines, TV, the list goes on as towhere you can find all sorts of ideas, tips and tricks to help you shed weight and get in shape.  Often people will come to me totally confused with tons of questions from HIIT to macros, but are currently sedentary and eat fast food several times per week.  Don't overwhelm yourself with the plethora of information (and ahem, misinformation) out there.  You don't have to be an expert or know all the latest trends and terms of the industry to achieve success.  Just.Get.Moving.And.Eat.Smarter!  It's that simple.  Get moving and clean up your diet.  Don't necessarily go on a diet but see where you can make healthier swaps or eliminate those bad food choices.  As far as exercise is concerned, if you haven't been doing anything, even just going for a walk or bike, or joining a group fitness classes is better than nothing.  If you have been working out but not seeing results, just kick it up a notch.  As your goals become more specific, then so should your training programming, but for the time being, just get moving and eating better today!

2. Make It Fun
Fitness doesn't always have to be torture!  Finding activities that you enjoy not only make your fitness journey more fun, it also helps make you less likely to drop out.  There are hundreds of ways to incorporate fitness into your lifestyle today that doesn't have to intimidate or hurt you.  For example, if you like to walk or jog, consider joining a local running group for support and accountability.  If you enjoy dancing, join a Zumba or hip hop class.  And if you're into more challenging and athletic programming, that involves things like weights, ropes, kettlebells, etc., join group training classes like the ones we offer at our facility.  Once you become more involved in fitness, especially in a fun group setting, you will be surprised at what your capable of and how eager you become to try new and challenging things to achieve even bigger results!

3. Track Your Progress
One of the biggest keys to success is measuring and tracking.  Being aware and mindful of your nutrition and activity as well as tracking what progress you have made thus far is vital to achieving your goals.  We suggest to our clients a FREE and simple to use app called MyFitnessPal.  You can download the app right to your phone and track what your daily caloric intake as well as your caloric expenditure through exercise.  Remember, what gets measured gets done.  So make S.M.A.R.T. goals to stick to and track your progress daily in order to achieve success.

4. Share with Friends and Family
So you may not be where you want to be, but you are working hard to get there.  Be proud!  Share your journey with your friends and family.  Get your own personal cheering section.  Nothing great can be done alone, it takes support from the ones we love to help push and motivate us.  There are several ways you can get your inner circle involved in your journey.  Recruit a friend or family member to join your training and nutrition with you.  Join a group of like minded individuals on the same journey.  Post and share your progress and actives to social media.  However you choose to share with friends and family your decision to take control of your health and fitness you will be sure to receive nothing but positive feedback and support.  And also, believe it or not, you could serve as inspiration and motivation to others to do the same!

5. Stick With It
It won't always be easy.  You will plateau.  You will get discouraged at times.  You will get burnt out and or bored with your programming eventually.  STICK WITH IT!  Find new ways to keep you motivated and challenged.  When it becomes daunting, keep reminding yourself why you got started, what it means to you to achieve your goals and reflect on how much progress you have made so far.  The decision get healthier and fitter is a life long commitment.  Hang in there, continue to follow the above principles, seek professional help with your goals, take pride in what you've done and enjoy the journey.  Nothing worth having comes easy and the harder you work for it, the sweeter the victory.



For more information, inspiration and motivation, follow Coach Christina on Instagram.  Also, to stay up to date on promotions and happenings at CWSC Performance, like us on Facebook or give us a call at 407-960-4705.

Bulu BuluBox Review

As a member of the FitApproach Sweat Pink Ambassador Team, I had the opportunity to sample a Bulu Box last month.  So what exactly is a Bulu Box?  The description from their website is as follows...

"Bulu Box is the first health, nutrition and weight loss discovery box designed to help you feel your best. Each month, you’ll get a custom box filled with a new mix of 4 to 5 premium samples from top brands to try. Every sample is sufficient enough to decide if the product is right for you.  Of course, shipping is always free and you can cancel anytime. Share your thoughts about each product in our sample surveys and you can earn 50+ Rewards Points (that's $5!) each month! Use your points to purchase your new favorites in full size at BuluBox.com! Here you’ll also get expert tips, tricks and a supportive community of Bulugans just like you! Join the discovery and find a healthier you."

Sounds pretty cool right?  I had actually tried the subscription in the past for about 5 or 6 months.  I wasn't tremendously impressed with the product selection I was receiving but thought this would be a great opportunity to give it another try.  I mean, who doesn't like to try things for free after all!?!  And besides, it had been several months since my last box, so I figured there may have been some improvements on what they offer as samples.

 My box arrived in mid August and here is what came inside...

Peanut Butter Quest Nutrition Protein Powder Samples
This was by far my most favorite product in the box.  I make a protein smoothie almost every day and one of my favorite components is nut butter, especially peanut butter.  I've always been a big fan of Quest Nutrition products, I absolutely LOVE their bars.  So to get to try their peanut butter protein power was like a dream come true for me!  I made a smoothie that weekend for my husband and I with the powder, bananas, almond milk and chia seeds.  It.Was.Delicious!  We both loved the taste, consistency and the energy it gave us.  We are now raving fans of the Quest Nutrition protein powders. 

Movit Energy Gummies
I typically do not use gummies for energy.  I'm not really sure why, I suppose I always feel as if I'm going to essentially eat "candy" to exercise, it should taste good and most gummies I had tried did not taste all that great.  So needless to say I was a little on the fence about trying some new gummies when all the others had failed me in the past.  After reading the nutritional values in the Movit gummies though, I figured even if they did not taste AMAZING, they were still such a great product with so much needed to preform, they were certainly worth a shot.  And that is exactly how it went for me.  The taste wasn't bad, but not necessarily my favorite (or maybe I'm just hard to please when it comes to gummies).  But, the perfect amount of caffeine, taurine, CoQ-10, and B vitamins did give me some great, sustainable energy to get me through a mid distance mid week tempo run.  I didn't feel any jitters or intense energy like I would from a pre-workout.  I just managed to push through typically one of my most challenging runs of the week relatively effortlessly that day, thanks to the help of these gummies.  I will certainly try some more products from Movit.

Mediterra Bars Savory Sundried Tomato and Basil
Ok, so let me be honest.  The thought of a sun-dried tomato and basil flavored snack bar seemed kind of odd to me at first.  I even kept putting off trying the Mediterra Bar because I was pretty sure I wasn't going to like it.  But I figured, I do like tomatoes, I do like basil and I do like seeds and grains, so maybe it's not that bad.  I ripped open the wrapper and quickly shoved a piece in my mouth, expecting it to be the only piece I would have.  The first bite was ok, so I figured, let me try another.  And another.  Then next thing I knew the bar was almost gone and I realized, wow, this is actually really good! Not only was it pretty tastey, but Mediterra Bars are also All-Natural, Non-GMO as well as Gluten-Free, so that is certainly a huge plus!  (Oh, and if you go to their website, you can order two FREE samples of their bars and pay just $1 for shipping)

Yebra Prima Daily Fiber Formula
This fiber formula is to help aid in digestion and rid the body of excess waste, keeping your system running smoothly.  It sweetened with stevia so considered to be "sugar free."  I wasn't too excited about the taste of the Apple Spice flavor I received, and only having the small sample wasn't enough to really see any benefits.  But I checked out their website and I may order the Orange flavor and give that a try.

And last but certainly not least...
Earth's Care Anti-Itch Cream
My family and I have been super fortunately to not have any need for this cream since it's arrival.  I am, however, super grateful to now because marathon training is in full swing and I'm sure the chaffing Gods will not always been in my favor.  Also, as a mother of two young boys, it's always great to have more things in my mommy arsenal for all of the "great ideas" these two come up with while playing!  I did give it a quick sniff and feel and it seems really light, not thick or oily, and actually smells pretty good. 

Final thoughts...
Despite the lackluster boxes I had received in the past, this time around was MUCH better.  There were some great products and information in the Bulu Box.  I got to try four new products that I will definitely be using again, one product I will consider giving another shot and another product I am holding on to for a raining day.  All in all, I give the Bulu Box an 7 out of 10 this time around and will be resigning up for another subscription!

You too can receive your very own subscription to Bulu and begin sampling some great products soon.  Visit www.BuluBox.com and use the coupon code SWEATPINK for 50% off a 3-month subscription to BuluBox!

Product Review: Tiux Compression Socks

I was recently contacted by a company called Tiux, asking me if I would be interested in testing out a pair of their compression socks.  I'm all for trying new things so I agreed and in a few short days, a new pair of compression socks arrived in the mail for me!  I was super excited to test these puppies out on my next long run.

I was quite impressed with the packaging.  They came in this really sleek black box and were wrapped in thick, protective plastic.  I immediately fell in love with the colors and knew exactly what I was going to wear with them.  Now, I am embarrassed to admit this, but I have very little fashion sense.  Come date night, I am struggling trying to find something to wear.  If the event doesn't allow for t shirts and flip flops, I typically don't even want to go.  Running gear, however, I am all over that!  From training runs to races, I am matching head to toe!  So you could imagine my excitement when I received these beautiful neon socks to match with my Nike compression shorts and neon sports bra.  Even my Moms Run This Town visor matched!

 

If you look good, you feel good, if you feel good, you have a good run!

Currently, I am about 4 weeks in training for my fourth marathon, the Space Coast Marathon in November.  I did this same marathon last year and was hoping to qualify for Boston then, but due to unforeseen circumstances, I came up short.  I am working very hard this year to turn my BQ dreams into a reality.  Everything from my training program to diet and of course gear is super important so that I can have optimal performance.  This past weekend, my training program called for an 11 mile run.  I have been having some great speed days but my tempo runs have been struggling for some reason, so it was imperative I have a good long run.

The heat and humidity here in Central Florida does not seem to want to leave us any time soon, so getting an early start on the trail is important.  I woke up early Saturday, incredibly excited for my outfit and to hit the trail.  Because of the heat, I'm typically on the fence about wearing compression for those shorter distance double digit runs.  Although I know how helpful they can be, I worry about getting too hot.  The Tiux socks, however, felt so light and breathable, I knew before even heading out it shouldn't be a problem.  Unlike other compression socks where I almost need an assistant and or some sort of special device to get them on, the Tiux socks slid right on effortlessly and immediately felt comfortable without any major adjustments.  I had my cute, comfy and breathable socks to match my outfit and I was ready to rock and roll!

I made it out to the trail a little before sun up and knocked out my first 4-5 miles during the sunrise.  The temperature gets up there pretty quickly once the sun is up, and by miles 6-7 I was already drenched in sweat.  But luckily, just as I suspected, the socks were not too hot at all and unlike other socks I've used in the past, they were not chaffing or causing my legs to itch when they got sweaty.  My legs felt great the whole run and I was able to go even faster than I had anticipated.  Also, another plus, my peroneal tendonitis did not flare up one bit out there nor the rest of the day.  The socks offered such great support, they seemed to be more helpful for that issue than the K-Tape I've worn in the past.  So that was a super awesome bonus!

Despite the heat and my lack of sleep from the night before (I got back late from my husband's football game and my kiddos would NOT sleep), I was able to knock out all 11 miles no problem and even felt like I could've gone longer!

Post run, I did some foam rolling and core work.  After that, I was on my feet the rest of the day keeping up with my kiddos (age 2 and 4).  My legs felt great the whole time, if it wasn't for the fact I was so "rungry" (run-hungry), I would have hardly known I ran 11 miles that morning!

All in all, I would rate these socks 9 out 10...
Pros
Great fit
Comfy, breathable material
Nice, vibrant colors
Provided good compression, support
Can't beat the price

Cons
A little long and lose in the feet (I have narrow, skinny feet though)
Wish there were a few more colors to chose from

These will most likely be a staple in my training from here on out.  Thanks again to Tiux for the opportunity to test this product.  I am excited to order some more socks and get some cute running outfits put together!

Freekeh Foods Recipe

I was given the opportunity through FitApproach to test out a delicious new product by Freekeh Foods.  Freekeh is an ancient roasted grain that has a really nice texture that is "nutty and chewy."  It's packed with protein and fiber, making it even more awesome than plain ole' brown rice and other grains.  What's also great about Freekeh Foods is that they have no GMO's, are USDA Organic and also vegan!  I was sent two flavors, Original and Rosemary & Sage.  I decided to keep it simple and go with Original.  Rather than using one of the several great recipes on their page, I decided to try my own.  Here is what I used:

1 cup warm kale, massaged in EVOO

1 cup prepared Original Freekeh

1/4 cup dried cranberries

1/4 cup sliced almonds

2 tablespoons hemp seeds

It came out DELICIOUS!  I was actually surprised as to how flavorful it was and how great the texture was.  The combination of the sweetness from the cranberries along with the crunch the almonds and hemp seeds, on top of the hearty, nutty Freekeh and warm kale was perfection.  I will definitely be using this recipe again, and I look forward to trying the other two flavors and new recipes as well!

Be sure to like Freekeh Foods on Facebook and Instagram for more recipe inspirations today!