theinbetweenismine

just a girl living the expat life

10: Tuesday Topics | What’s the worst fitness advice you’ve ever received?

filed under: fitness, linkup, NaBloPoMo, Tuesday Topics

I am doing NaBloPoMo this month. 30 blog posts in 30 days. Come join me. #nablopomo2020

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics and we’re talking about the worst fitness advice we’re ever received. There is definitely some not-so-good advice swirling around in fitness circles sometimes, although I think a lot of the common myths have been debunked.

Here are a few things that always stood out for me:

Carbs are bad for you.

This is a huge misconception and one of my biggest pet peeves. Hello, have you met me? I grew up in the land of bread, potatoes, and noodles and nobody can convince me that carbs are bad for me. It just depends on which kind of carbs you eat and how much. The misconception is that carbs is just white pasta and white bread, but did you know that most vegetables have carbs, too? There is nothing inherently bad about carbs and I’ll always make room for good quality carbs in my diet (and sometimes even the not-so-good kind). 

You need to eat protein bars. 

A personal trainer at my gym once told me that I needed to eat protein bars as snacks during the day when I am training. Dude, I am not a professional athlete. I don’t train multiple hours per day. This is absolute BS and I am pretty sure he was just trying to sell me stuff.  While I have occasionally reached for a protein bar, they’re usually higher calorie than candy bars and you definitely don’t want to snack on them randomly throughout the day. I have used them as a meal replacement or before a more intense workout. And yes, they might be healthier than a candy bar but the calories will add up. If you are not a high-performance athlete, you won’t be able to work those extra calories off.

You need to exercise if you wan to lose weight.

Not exactly. Ever heard the phrase “you can’t out-exercise a bad diet”? It’s mostly true. If you eat shitty, your weight might not budge, even if you work out regularly. Of course, it’s healthy and good for you to move your body every day, but I really believe that you need to clean up your diet and feed your body good, nutritious things, if you want to actually change your body and that number on your scale. 

No pain, no gain.

Hard workouts have their place, but more often than not, a workout should feel ‘easy’. Consistency is much more important than maximum effort. And for Peet’s sake, please stop if you’re in any sort of pain. There is no benefit from pushing through a painful workout, you’ll risk injury instead. Now, listen, I said pain, not discomfort from exertion. Those are two different things. Everybody should be in tune with their body and know the difference between actual pain and just discomfort when your brain is telling you to “stop”. You alone know what you’re capable of.

What’s the worst fitness advice you’ve received?

Tuesday Topics | What about rest days

filed under: fitness, running, Tuesday Topics

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics and we’re talking about what we think about rest days.

Well, let’s define rest days first. There seems to be a consensus that everything between no exercise at all to lighter exercises and active recovery days can all be called ‘rest days’. 

I personally am a fan of rest days and I respect my body’s need for rest. For me, a rest day usually doesn’t include any form of planned exercise. I do believe that rest days are important for physical recovery and well being, but also for your mental health. And I also believe that not one rest day has to look like the other.

Most times these days, rest days are “somewhat” active rest days for me. I’ll do some stretching, light yoga, or go for a nice long walk. But it’s usually nothing structured and I just go with what I feel like. Sometimes that’s more, sometimes that’s less. It also really depends on what the rest of my workout schedule looks like.

Every once in a while, I will do a complete rest day, which means barely moving at all (and lying on the couch reading all day, if I want to), because sometimes this is what my body and mind truly need. I know a lot of people who have a hard time with complete rest days and I’ll say that most of the time, I too crave some sort of movement during the day, but if it does happen that my body doesn’t want to move,  I am okay with it (occasionally).

Rest days are all about giving your body (and mind) some love.

How do you feel about rest days? Do you sometimes just take a complete day off from any type of exercise?

Tuesday Topics | How do you stay motivated to run?

filed under: fitness, linkup, running, Tuesday Topics

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics and we’re talking about how we stay motivated to run?

I am usually a pretty motivated person in general, so finding motivation to do things (be it exercise or other hobbies) often comes pretty natural to me. However, like anybody else, I have days where motivation is harder to come by. Here are a few things that I try to remember when motivation is low:

The feeling after each run

I try to keep at the forefront of my mind, how I feel after each run and the truth is: I usually feel really good. Getting out and breathing some fresh air always has a calming effect and often “resets” our bodies and brains. If I am grumpy or stressed, I know that going for a run can fix it (if not the problem itself, then at least the anxiety and negative feelings around whatever is currently going on).  

I don’t have to run, I get to run

I have friends with chronic illnesses and pain that prevents them from engaging in regular exercise routines.  I try to remind myself every day that if I wake up feeling good and without pain, it is a gift that I get to go out for a run.

Setting goals and/or signing up for race and challenges

Duh, I am sure that is on every runner’s list, because we all have a bit of a competitive streak, I am sure, and  having a goal/race to look forward to and work towards just helps to keep the motivation up. Proving to ourselves that we can accomplish something usually is a pretty good reward for keeping up a regular exercise habit.

The online running community

This is no joke and can’t be underestimated. Connecting with other like-minded people through blogs and Instagram and seeing them stick to their workout routines and crushing their goals is an immense source of motivation for me.  

I like rewards

Come on, don’t tell me that you haven’t employed that strategy yourself. A pretty good motivator for me to workout is a reward afterwards (we’re all pretty simple creatures when it comes down to it). For example, I immensely enjoy my first cup of coffee in the morning, so that is usually my reward. I tell myself that I can’t have my coffee before I worked out. What’s yours?

What keeps you motivated to run/exercise?

Tuesday Topics | The best fitness advice I’ve received

filed under: fitness, Tuesday Topics

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics and we’re talking about the best fitness advice we’ve ever received.

I’ve gotten some good advice over the years, and I’ve written about a few good pieces of advice before, but here are three things I really try to take to heart:

Find a sport that you love.

No really. If you seriously want to get into a healthy fitness routine, you need to find something that truly lifts your spirit. Don’t pick something, because your best friend does it (although working out together can be a huge motivational booster!), but that you actually hate doing. If working out is one more chore on your list, I will predict that you’re not going to stick with it for the long run (no pun intended). The great news is: there are a ton of different workouts/exercises to choose from, PLUS you can always switch it up to keep things interesting. It’s not like you have to pick and then be stuck with that one sport forever.

Listen to your body.

I strongly believe that I have run 5+ years injury-free because I have listened to my body, took breaks when I needed them and made cross-training and rest days a priority! I am not competing in the Olympics and don’t have to beat up my body to win a gold medal. I am just trying to keep a sustainable fitness routine that keeps me fit and healthy well into the future with an occasional race thrown in where I can test my limits. 

Be consistent.

That’s it. Just show up. It doesn’t matter if you do 10 minutes of yoga in the morning or show up for a (half) marathon on race day. Being consistent in your efforts and dedication to keep your body moving and healthy is one of the most important things you can do for yourself. 

Start small, add 15 minutes of moving into your day and then build from there. You’ll be surprised how fast your body will ‘crave’ the movement and routine! 

– – –

There you have it. Three very simple, but very effective pieces of advice, IMHO.

What’s the best fitness advice that you have received?

Tuesday Topics | My strength training routine

filed under: fitness, Tuesday Topics

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics and we’re talking about our strength training routine. 

I must admit that I’d ignored strength training for quite some time. I was pretty good about warm-up and stretching,  when I started taking running more seriously, but strength training is something that I neglected, maybe did every once in a while when I “felt like it”, and I am lucky that I got away without getting injured in the first couple of years. 

I quickly realized though that strength training doesn’t just protect me from injury, but that it makes me a stronger, faster runner as well.

I now have a few dedicated strength training sessions per week.

My approach has been varied over time. I’ve put together my own strength exercise list to follow at the gym. I’ve used various apps and websites to scour for exercise inspiration.

My main focus is on lighter weight exercises and core/bodyweight training, because I want to strengthen my core and lower body for running. I don’t lift heavy weights at this point (maybe once I have access to a gym again, I’ll try, but so far the barbells have intimidated  me), but I do arm/shoulder exercises as well. 

My gym offers exercise videos through their app, but there is also a ton of free resources that I’ve especially taken advantage of  since  the lock down and the gyms being closed.

The Adidas Training app by Runtastic was the first app that I’ve used when I started running (before I got a GPS watch) and I have also used their cross training exercise resources for quite a while.

I’ve also used the  Nike Training Club app quite a bit. They also offer free workout sessions and exercise resources.

And, maybe lesser known, but the JeFit app is also a great resource if you’re looking for exercises for specific muscle groups.

I’ve periodically done TMAC20 workouts and most recently have started to take strength workouts through the Peloton App with ( and thanks to) my friend Tanja. I really like that the app offers a ton (!) of shorter, 10-min and 20-min classes, that you can easily fit into your day. You really don’t have to set aside a whole hour to get the benefit, so there is really no excuse to not throw in a 10-min class, even on a busy day. You’ll be surprised how much of a difference it makes, if you make it a habit.

Do you include strength training in your exercise routine? What’s your favorite way to get it done? 

Tuesday Topics | Never say never, or how I got my sister to run a half marathon

filed under: fitness, linkup, running, Tuesday Topics

As you might recall, I was talked into my first running race by a friend 5+ years ago. I thought it was a one-time thing, until it wasn’t, and this is how my running journey started. 

Ever since I started running, I’ve tried to talk other people into running. (We all do this, right? It’s a natural thing to do, wanting to share something we love with the people around us.)

Earlier this year, I had convinced my friend Tanja to run a half marathon with me. Technically, it was a dare and Tanja is ambitious and crazy enough to accept (most) challenges. The time frame was fairly short, but nonetheless, she started a training plan and completed her first half marathon in April. We both ran it as a virtual race, as the one that we were signed up for, got canceled. (Sounds familiar?)

And then last weekend, my sister ran her first half marathon. 

Not even 6 months ago, she laughed at me and called me crazy. With 2 kids and a full-time job as a teacher (with no fixed working hours), she always claimed that there was no way to keep a regular fitness routine, let alone train for a half marathon. I get it, there are only so many hours in a day (but I also know that many, many moms find the time to train when they want to.)

When I told her that the San Francisco Marathon Event (which I’ve attended for the half marathon distance every year for the last 4 years) was going to take place during the time when she (and the rest of my family) were supposed to visit, I dared her to run this race with me. 

She laughed and said “no”.

I kept poking, and she – apparently – started thinking about it.

I poked more, until she jokingly asked, what would happen if she hypothetically gave this a try and then couldn’t finish the course within the time limit. 

I joked back that the sweep bus would pick her up.
Then I promised that this wasn’t going to happen.

She kept making excuses of why she wouldn’t be able to do it, the stupidest reason was that she  thought that she wouldn’t be able to keep up with me. That was obviously so not the point and I just kept talking about how that would be the experience of a lifetime to run a race in San Francisco together. 

Ha! And that’s when she took the bait.

She then asked if I could suggest a training plan for her (only so that she could take a look at what that would look like, of course).

Long story short: she started following the training plan (run/walk intervals) in March thanks to Corona, which afforded her some unexpected free pockets of time. She wasn’t able to completely stick to the training plan, BUT she kept putting herself out there and, believe it or not,  on Sunday, she completed the half marathon distance for the first time. 

The SF Marathon would have been two weekends ago. Obviously because of Corona, her trip and the SF Marathon got canceled, so we couldn’t run the race together after all,  but she was determined to run the distance after all the work she put in.

So, out of solidarity, and because we really were supposed to run this race together, I set out for my own 13.1 miles on Saturday morning. I thought, if there was any small outside chance that she contemplated bailing out the last minute, this would motivate her to follow through, because hey, we all know how intimidating the first race is, especially if you’re running it as a virtual race all by yourself.

Luckily, our dad agreed to accompany her on his bike and function as a mobile water station, because I stressed how important it was for her to drink and refuel along the way.

Her biggest fear was that she was going to hit a wall some time during the race (as she had during one of the longer practice runs) and that she wouldn’t be able to finish. I emphasized how important it was that she paced herself at the beginning, that she drank water and that she really didn’t pay much attention to pace (which everyone is bound to do, of course), but effort.

Since this was her first half marathon, it was going to be an automatic PR either way!

And I think she kind of outdid herself. Even though she said she was a little disappointed with her finish time (don’t we all always wonder if we could have pushed ourselves just a tad more?), she ran a perfect race and finished strong.

I am so thrilled with her time and so, so proud of her. She would have easily beaten the SF half marathon course limit of 3 hours! No sweep bus necessary (not that it’s a bad thing)!

I am telling you this story, because I want you to believe in yourself. I want you to believe that you can do hard things. And I want to remind you: never say never. What at some point seems impossible, might totally be in reach when you put your mind to it.

There will always be an opportunity to surprise yourself. 

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics again.

Tuesday Topics | How do you fit your workout into a busy day?

filed under: fitness, running, Tuesday Topics


This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics again. We’re talking about how we’re fitting our workouts into a busy work week. 

The most important thing for me is having an exercise routine. If you set aside certain times for runs or other exercise sessions, it’s much harder to “talk yourself out of it”. Make it a fixed appointment with yourself, pencil it in, save it to your (digital) planner. 

My husband, sweet as he is, sometimes wants to do me a favor and gives me permission to “skip” a workout. I know he’s trying to be kind, but I always tell him: look, if I skip this workout, it’s that much harder to get back to it next time.

That’s not to say that I don’t occasionally skip a workout. I think it’s fine, as long as it doesn’t become a habit. But I usually only skip it when I have one of these legitimate reasons: 

  1. I am sick (no really, take a break when you’re not feeling well)
  2. I am super tired/fatigued
  3. we have another, more pressing commitment (which rarely is  the case early in the morning, unless we’re gone over night, which obviously isn’t happening right now)

‘I just don’t feel like it’ very rarely cuts it. And if I have fixed time slots during my week, I am much less likely to even “think about” if I feel like doing it or not, I just do it. 

Most of my workouts happen in the morning these days. Since I’ve been working from home for the last 4 months, my morning routine has changed a little bit (and I actually quite enjoy it). I’m taking advantage of the cool morning temperatures during the summer months, the fact that it’s light out early, and the feeling of having accomplished something at the beginning of the day. The fact that I have this view to look forward to during my runs helps!

If I make it my workout a priority in the morning, it’s less likely that something comes up during the day that could derail my workout plans if they were later in the day. 

While getting the workout out of the way in the morning is amazing, I definitely noticed that it’s key to still get up and move during the day. I might run 4-5 miles before work, but it’s still not good to sit on your butt all day long. I have a timer on my phone that reminds me to drink water and I am making it a point to get up and walk around or stretch a bit every time that timer goes off (which is 8x per day). I also try to take walks in the evening on my “strength training” days to still get some steps in.

What’s your workout routine these days? How do you fit it in?

Running Lessons during Corona Times

filed under: fitness, linkup, running, Tuesday Topics

Inspired by Lisa’s post, I am sharing my running lessons during these strange Corona times this week. I probably don’t have to repeat how strange the last few months have been for all of us.

It’s hard to believe that we’ve been under a shelter at home order for almost 4 months, but I am also not surprised how fast humans adapt to changing circumstances.  My workout habits had to change, inevitably, and there are some things I really like and some things I miss.  Let’s get to it.

 

It’s possible to improve even without a real training plan (who knew?)

When the Coronavirus hit the US, I was already halfway through my spring half marathon training plan and I kind of gave up on it when I realized that the race wasn’t going to happen. However, I ended up running my (goal) half marathon at the end of April as a virtual race anyway and I  ended up with a new PR. That was huge for me (and I do hope to repeat it on a measured course!). 

I have continued my regular workout routine during the last few months, and while I haven’t followed a training plan, I’ve consistently run faster paces than before, which surprised (and thrilled me).

There’s something to be said about “taking the pressure off”.

While I always say that I do better when I follow a training plan, not having a (goal) race on the calendar and just running for the sake of running (and for sanity, as I’d like to add) does take the pressure off and it’s been surprisingly good for my psyche. Running has definitely done wonders for my mental health these last few months, even more than I had always claimed before.

Having a training buddy (even a virtual one, or many) helps.

I’ve always been someone who likes solo runs. I can run when I want, for how long I want, as fast (or slow) as I want, so I am not missing the “group runs” as I almost always run alone. However, I love having an accountability buddy, someone who is also doing their workouts. It’s a huge motivation and it has helped me prepare for my real-turned-virtual race(s).

Working from home is very runner friendly

I’ve been keeping the same weekly workout schedule that I had before Coronavirus and before I started to work from home, but I am really enjoying my new morning routine.

Two morning per week, I do a 30-min strength workout and on days where I used to head out to the gym at an ungodly hour (before 5 am), I now leisurely stroll out of the house around 6 and get a nice run in (thank God it’s light out early right now). I usually run a 4-5 mile loop on 2 weekdays and then I take a quick shower and plop down in front of the computer with a glass of NUUN and my first coffee. 

I love the IG (+ blogger) running community

If I thought that the online runner community was amazing before Corona, I am shouting it from the rooftops now: THE ONLINE RUNNING COMMUNITY IS AMAZING!. To see all the runners come together, creating challenges and virtual races online to keep each other motivated and accountable, has been amazing (e.g. #theuncanceledproject and the #iwrsocialstreak).

I do miss my spin class.

One of my favorite cross-training activities for the last year or so has been the spin class (hat tip to my friend Tanja) at my gym once or twice per week and I miss that class dearly. I do not see myself going back anytime soon and I wish I could whip out the cash (and a dedicated space in our home) for a Peloton bike, but alas, that’s not going to happen.

Sticking to your routine is (as always) key.

With nowhere to be (other than your desk or dedicated work space), it’s easy to “slack off” a bit in the morning and get going later than usual. It’s nice to have flexibility, but it also translates into a longer work day.

I do try to strictly stick to my working hours and not let work spill over into my private life (which now all happens in the same space). I have occasionally worked through an evening or on a day that I usually have off (when projects required it), but generally sticking to my work schedule also means that I need to stick to my workout times. Win-win.

What have you learned during Corona times?

This week, I am linking up with  Kookyrunner and Zenaida  for Tuesday Topics. It’s been a while.

Global running day

filed under: good things, running

In runner circles, the first Wednesday in June is known as Global Running Day.  Every year, runner’s pledge to run miles to celebrate the joys of running.

But there are bigger things going on in the world, and so Brooks Running (@brooksrunning), who’s holding their own virtual event, have changed course and invite us to run in support of the day WHEN WE CAN ALL RUN ON EQUAL GROUND!
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They pledged to donate $100k to the Equal Justice Initiative (@eji_org) and an additional $1 (up to $250k) for every runner who signs up to run now through June, 7. Did I mention that this virtual race is FREE? All you have to do is run. 
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Come on, supporting something important has never been easier! Tanja and I have already done our part this morning #separatebuttogether! Join us!! But also, LET‘S NOT STOP THERE! 

I’ve also signed up for another virtual event, My Big Run Virtual Race,  through our local Fleet Feet chapter. Fleet Feet Sports (@fleetfeetsports ) have a standing relationship with Girls on the Run (@girlsontheruninternational) and nationwide registrations have already helped Fleet Feet to donate almost $40,000 to their cause. It has also announced a brand-wide $6,000 donation to the @naacp_ldf and $6000 to @officialblackgirlsrun. Our three local stores are donating an ADDITIONAL $8 per registrant to Sacramento NAACP, when you choose Sac/Davis/Elk Grove as your home store. Check out what your local stores are doing to help! 

You can run now through June, 8, so go sign up here. The fee is $10, but you get a $15 voucher to the local store and you can win some cool prizes. You also get a virtual race kit with a printable bib and finisher medal!

So, it’s really a no-brainer. If you’re a runner, you should definitely sign up for this. If you’re not a runner, you should sign up for it, too. 

Let’s put some money where our mouth is legs are.

TODAY, we run (because we know how to do this) and donate money.

TOMORROW, we continue the other work that needs to be done.

Are you with me?

Milestones

filed under: friends, running, yes!

This weekend, I was supposed to run the American River Parkway Half Marathon with my friend Tanja. 

A couple of months ago, I had talked Tanja, a self-proclaimed NON-runner (but avid cyclist), into putting a half marathon on her bucket list and signing up for the walk option of this race. We talked about training for the distance with a run/walk-interval-strategy. I know she’s always up for a good challenge, so I am not surprised that she followed through and started training right away (cursing me under her breath multiple times, I am sure. Ha!). 

Of course, we were extremely bummed when because of Corona, the race was postponed and Tanja had to cancel her visit. Was all this training for nothing? No way! So, we decided to still run a virtual race on Saturday. Separate, but together in spirit. So, we both set out for our respective races early in the morning.

This was supposed to be a goal race for me. If you have followed me for a while, you know that I’ve repeatedly mentioned the goal to break the 2-hour mark in the half marathon. It’s been a process, to say the least. Turns out, it’s harder than I previously thought to shave a ‘few minutes’ off a long distance PR (my previous PR was 2:02:39).

Running a virtual race is hard. Running a virtual goal race is harder. You can’t rely on other runners, spectators, and the energy of the race to carry you through. You gotta be your own cheerleader along the way. I always underestimated how much adrenaline you get from the race atmosphere alone.

I’ve been running some of my training runs with the Nike Run Club app, which has guided run options which put “Coach Bennett” in your ear on your runs. He checks in with you every couple of miles, reminds you to breathe right and watch your running form, and he coaches and cheers you on along the way. If you do a lot of solo runs and sometimes struggle to focus, this is something I’d recommend you try. It definitely helped me through my virtual race on Saturday. He didn’t let me give up on myself.

I (felt as I) was cruising all the way through mile 9 and I was hitting my goal pace, which was really awesome, but then the last 3-4 miles got hard. My legs were ready to quit, but my head told me – looking at my watch – that I’d have major regrets if I wasn’t at least trying to see this through. So, I kept pushing (and repeated to myself that Tanja all the way down in Irvine wasn’t giving up either!).

And what can I say? It’s not an official result, but I did it! I finally ran a sub-2 half marathon on Saturday. I couldn’t believe it. It was close, but 1:59:49 is a sub-2 race, #thankyouverymuch, and I am beyond ecstatic.

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Of course, I am hoping I’ll be able to repeat this on an official course sometime when race running is possible again, but at least I could prove to myself that I can do it and that hard work does eventually pay off. 

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I just wish I could have celebrated the completion of Tanja’s first half marathon (woot!) and this milestone PR for me with a well-deserved brunch and mimosas with my friend, not just a virtual high five. Sigh.

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