Killer Tuesday Night Workout

OK, I thought I was going to die today. I got a cramp in my butt, my heart was beating out of my chest and then my hip kept popping. And, this is supposed to be my rest week. I'm taking a short break from running because my foot (plantar fasciitis) is bothering me a bit. So, since I'm not really training for a race, this is a good opportunity to rest, stretch and strengthen and apply some of my rehab exercises. So, I planned to keep my fitness up by doing some non-impact cardio, weight training and yoga this week. Well, I've violated the non- impact rule with a heck of a workout this evening.

I started putting together a workout today and then stumbled across one online. I adapted it to my preference. It is definitely a heart raising, high-intensity, sweat your hair out, burn some calories workout! I do plan to do this again next week, because I only did 2 sets tonight and it took me about an hour and almost took me out! Actually, it was the burpees and the jump rope that was about to do me in.

Below is my REST WEEK Interval Training workout:

• Bosu Ball Squats - 2 x 15 reps
• Push up and Ball Crunch Combo - 2 x 10 reps
• Get in push- up position with your shins on a stability ball. Complete a push-up, then pull the ball toward your chest with your legs. Return to start.
• Bicep Curls – 2 x 15 reps
• Jumping Jacks – 1 minute (I did 70 each minute so 140 total)
• Mountain Climbers – 2 x 15 (probably should have been cardio for 1 minute)
• Donkey Kicks – 2 x 15 (good old fashioned glute exercise; great for improving running)
• Driving The Car – 2 x 30 seconds w/ 10lb weight
• Hold a five to 10 pound plate for the barbell or a hand weight with both hands straight out in front of you.  Then move your hands like you were driving left to right in a car. Keep driving for 20 to 30 seconds. This should make your shoulders burn.
• Burpees – 2 x 15 Reps
• Jump up, jump down and extend the legs out; your body is in plank or push up position; jump back in and then jump up and extend the arms over head. This is an explosive full body exercise.
• Front Kicks – 2 x 30 seconds
• Plié Squat – 2 x 15 Reps (1st set – 10lb weight on each leg; 2^nd set – 5lb weight on each leg)
• Tricep Extensions – 2 x 15 Reps
• Walking Lunges. – 2 x 20 Reps (so that means 10 on each leg)
• One Arm Rows – 2 x 15 Reps
• Jump Rope – 2 x 30 seconds
• Plank – 2 x 1 min

Workout Reference: http://running.competitor.com/

After all of that it was time for a stretch, shower and an after workout smoothie! It's tart cherry juice, Greek vanila yogurt for protein, frozen blueberries and pineapples. I sometimes add honey or agave nectar for sweetner, but I've got used to the tartness.

                                      

Gratitude Journal

I am grateful for early more prayer.

I am grateful I'm physically able to workout.

I am grateful for pedicures.

I am grateful for good friends.

I am grateful for storms.

I am grateful that after the storm comes the sunshine.

I am grateful to see another day.

I am grateful I can be a blessing to someone else ~ pay it forward.

I Wear Earrings When I Run

My name is Jada and I wear earrings when I run. Why? Because I'm a girly girl. I work out and I don't mind getting sweaty. But first things first, I'm a girl and I love being a girl. I read a blog from a fellow runner last week and her post was about how runners are so comfortable in their running clothes and it's hard dressing nicely when at work or not running. She said she'd rather buy running clothes than regular clothes. I think not! Running is what I do. It is a part of me, but I am a girl. I like to look like a girl, feel like a girl and run like a girl. So, I wear earrings when I run! I was a little weird about running in earrings but one day I got dressed in my running outfit, head band and IPOD and I looked in the mirror and said something is missing. I need some earrings but I didn't have any studs with me that day in the gym. I casually mentioned this story to my running buddy and she laughed out loud and said "you know I've said the same thing too." Yay! I'm not alone. Women wear earrings so quite naturally we should run in them as well. On our next run together, she beat me wearing earrings (even though I know it was my idea J ) only because I forgot to pack my studs again. But from now on unless I'm packing in a hurry, you'll see me running in earrings.
I am a girly girl. I love wearing cute running clothes, cute dresses and shoes AND I love running in earrings. I like being a girl and feeling like a girl. Being a cute runner girl is a part of this girl's personal style. Just because you run doesn't mean you have to sacrifice being cute. I try to strike a balance between purchasing running gear and purchasing shoes, dresses and purses. It's not always an equal divide (sometimes I have to make trade-offs) but I don't ever feel I've sacrificed one for the other. If I'm going to put in the miles on the road and the hours in the gym working on my physical body, why hide it under sweats and baggy shorts? I'm a runner girl and I like being a cute runner girl! So, you'll find me running in earrings!

A Fit Woman is a Powerful Woman ~ Moving Comfort

1. I am embracing being a Fit and Powerful Woman.
2. I am loving running in earrings.
3. I am searching for the perfect running skirt that doesn't "ride up".
4. I am finding joy and comfort in Jeremiah 29:11.
5. I am realizing there are new ways to do things and new outlooks on life.
6. I am breaking old habits and learning new ways to do, act and be.
7. I am looking for the good instead of being quick to find fault or criticize.
8. I am empathizing and forgiving others more.
9. I am working on getting better patience; I'm not as easily irritated, well maybe, I just don't stay irritated quite as long.
10. I am looking for the good in others instead of dwelling on what's missing.
11. I am finding confidence in the woman I am becoming.
12. I am sowing seeds and waiting with expectancy.
13. I am resting on the assurance of Jeremiah 29:11. It gives me joy and hope but it requires great patience and perseverance. The press is a part of the process and the process is going to birth great blessings.  I just know it. Declare it. Believe it. Press thru it. Receive it. That's my faith in action.

Join me so we can…….

Gratitude Journal
I am grateful for the spirit of gratefulness. Grateful, grateful, gratefulness flowing from my heart.

Peanut Butter and Bananas

Really, in the last five months I think I have eaten practically a jar of peanut butter every five days! That's a lot of freaking peanut butter. I eat peanut butter and toast, peanut butter and bananas, a spoonful of peanut butter, peanut butter and strawberry preserve sandwiches, peanut butter on an English muffin (with honey for sweetener), peanut butter and apples and my newest thing peanut butter smoothies. Ok, so let's do the math, two tablespoons of peanut butter is a serving which equals 200 calories. There are about 14 servings in one jar. So, realistically, I should be able to get seven servings meaning a full week of peanut butter from one jar. Well, guess what? I just ran out this evening and I swear I opened that jar on Saturday morning! So, obviously I'm eating peanut butter a couple of times a day or my tablespoons are some big darn tablespoons. OK, let's go back to the math thing for a moment. 200 calories per serving times 14 servings equals 2800 calories just from peanut butter! Wow! Did you also know that 3500 calories above what you need equals an extra pound to the hips, gut or thighs? In my case, it's landing on my thighs (I think --- it could be some extra muscle building there as well).
Peanut butter is healthy; it's good for you. There is a myth that it's fattening. Truth is, it can be fattening when you consume more than the recommended serving size which I guess I seem to be doing because I'm averaging about 2.8 servings per day, but I'll get back to that later. Now, I did make the switch several years ago to the natural peanut butter. Natural peanut butter has no preservatives and trans fat (if partially hydrogenated oil is listed in the ingredient lists leave it on the shelf). I also usually buy organic (unless my money is funny that week because I lost track of my budget). Peanuts are grown in the ground and are typically grown with lots of pesticides. The organic brands don't use pesticides so it's healthier and less toxic on the body considering all of the sources of toxins, chemicals and contaminants we encounter on a 24-hour basis (that's also my conspiracy theory on cancer too). So, I'm a Natural Organic Peanut Butter girl and apparently I eat a lot of it. SN: If you do try the natural peanut butter, be prepared for the oil sitting on the top. The directions say stir, but I found if you turn the jar upside down a day or a few hours before you open, it will mix the oil. Once you open, you can give it a small stir, but for the most part the oil will be mixed and it's less messy. Also, don't store it in the fridge either. It just makes it hard and un-spreadable. It will keep sitting on the counter or pantry.
Ok, so back to the 2.8 servings that I'm averaging a day. The weird thing is I don't really love peanut butter. It's not like eating cheesecake or chocolate. It just became a part of my training nutrition. It's easy, healthy and it travels well. It's a good source of protein and earlier this year I was struggling with eating enough calories to sustain my running so a spoonful or two of peanut butter gave me the extra calories. Now, that half-marathon training is over, I really need to wean myself off so much of the peanut butter, but I just don't know how. Maybe, I'll just watch my portion sizes and remember not to eat it twice in a day. I just realized I had peanut butter on an English muffin for breakfast and then a peanut butter smoothie for my post-workout recovery snack today. Dang, maybe I do like love peanut butter. I guess I need another plan. Right now, I'm still crossing my fingers I'll be able to wear my white Capri pants from last year before the summer is over --- but when I put them on and look down at my thighs, all I see Peanut Butter written on them! LOLOL!
My Favorite Ways Eat Peanut Butter:

• Peanut butter on whole wheat toast – Long Run mornings
• Spoon of peanut butter with a banana – Mornings I'm running less than 5 miles
• Peanut Butter and English muffin (Ezekiel Bread) – Breakfast (Tuesdays or Thursdays)
• Peanut Butter/ Strawberry Preserves (1/2 the sandwich) – A pre-workout or post workout snack or an on the go breakfast or a snack (good before or after weight training)
• Peanut Butter and Apple Slices - Afternoon snack (Carbs should always be paired with protein for slow glucose release during digestion and to promote pre/post workout recovery)

• Peanut Butter Smoothie – My favorite new breakfast and sometimes post run recovery (really keeps you full)
  My PB Smoothie Recipe: Blend 8 oz. of Almond Milk, 1 ripe banana, spoon of cocoa powder, 2 tablespoons of peanut butter and a little ice for frothiness. Sometimes I'll add a scoop of whey protein powder for the extra protein, but earlier this evening I substituted Greek Vanilla yogurt for the protein powder and reduced the amount of almond milk. It tasted great and the Greek yogurt has the same amount of protein as the whey protein powder, it's healthier and it's more natural than processed protein powder so win-win.
  
  Gratitude Journal:
  I am grateful for peanut butter.
  I am grateful for my WWHWGP Group.
  I am grateful for a cool house.
  I am grateful for a lowered energy bill.
  I am grateful hard workouts.
  I am grateful for a grateful heart.
  
  SN: Did ya'll realize my post title is Peanut Butter and Bananas but I didn't really talk much about bananas? It goes without saying they go together and they're both my training power foods.

More Info on Natural Peanut Butter
http://www.livestrong.com/article/28683-natural-peanut-butter-nutrition-information/

13.1 More Lessons I Learned

Running a half marathon is hard. It's physically and psychologically demanding. But, the Finish is so worth it. I finished my second half marathon in 2:16 minutes (4 minutes better than my first). This time I was in better shape physically, but there were a lot of elements to overcome. I had to deal with the wind, heat, thunderstorms and rain, but a race is a race. No turning back, even though three miles into it, I was like God, please let it storm? Please? If it's lightening, they'll have to stop the race and I get an out. My stomach hurts and I'm tired. Well, in fact it did start to storm during my 10^th mile and at this point, I decided no way; I am 3 miles from the finish. I'm finishing this race. I pushed on a little more, trying to get to the finish line and then it started to rain (I'm at mile 12 now). Great, and I'm so close. Then it started happening. I started breaking down on the last hill right before the finish. I got up the hill but then I stopped to walk. This girl beside me said "no, you can't quit. You're too close." You have to keep going. "Thank you!" I told her "Thank you" and picked it back up and dug in for a strong finish. You never know how you will affect or be affected by someone's encouragement. Those words spoken to me on the overpass at Clemson Road helped me more than she'll ever know (I hate I didn't remember to look for her at the finish line). I just wanted a break. That's all. I knew I was close to the finish and I knew I could finish but I was just ready to stop. My body needed a break. Life is a lot like running. Sometimes you just run and run and things get thrown at you left and right and you think, God, I just need a break and then I can keep going. The reality is we don't get a break. We don't get to say, "God, take this from me for a moment and when I'm ready, I'll pick it back up." But we do get the peace of knowing that our Heavenly Father is right there with us during the struggle. He gives us strength daily to keeping running our race. It's up to us to determine how fast or slow or determined we'll be to get to the finish. Now that I have Half-Marathon number two completed I have a few more lessons to share:

13.1 More Lessons From My Journey

1. Run your own race. It's about you and you only.
2. Run with faith and stop looking back and having doubts.
3. Believe. It all starts with what you Believe.
4. You can make it through the worst conditions as long as you keep going.
5. Sometimes it's ok to slow down and even to walk, but never stop and never quit. As they tell me, it's during those times when your breakthrough is right around the corner.
6. Hills make you stronger. You see what you are made of when you can run up the hill without stopping. Runners hate hills but they are unavoidable obstacles in a training and in a race. The good thing about running is you get to see the hill and anticipate how steep or long it will take you to climb. In life, you don't. You just have to activate your faith and believe you're moving closer to the top.
7. It's easier to become discouraged than it is to try.
8. It takes Determination.
9. Encouragement is priceless. Two people spoke something into my spirit during my race week that was totally unexpected, but right away I knew it was God-sent. Run without restrictions and self-imposed limitations and anxiety. God wants us to have faith and to believe. When you start to relax and run freely, you'll see all kinds of strongholds breakaway and you'll start to run your best. He'll restore to you what was taken away.
10. The enemy is real, but guess what God made me a promise and he'll restore everything (plus more) that the enemy stole. In due time…..
11. Running builds relationships and character. As SMC pointed out, we bond over runner's trots, a hard run and sore muscles.
12. You can't do anything alone. Even while running my own race, I lean on the encouragement of volunteers cheering on the course, runner's agonizing beside me, friends at the finish line and my trusted running buddy who always comes back to get me. "Come on, you can do it J!"
13. And don't let me forget, Black Girls DO RUN! Yes, we do. And, some of us aren't afraid to sweat out our hair either.

.1) I'm Blessed. I'm blessed beyond measure. I'm thankful for the people in my life and my experiences. I'm getting better at this faith thing too. It still gets hard, but when it does I find Encouragement from unlikely sources. So, for anyone who's been my encourager, thank you because you helped me to not quit. I'm stronger, wiser and better. It ain't over until God says it's over, and I just Believe that.

Gratitude Journal
I am grateful for my wonderful mom.
I am grateful I can say I've completed two half-marathons.
I am grateful that I know God.
I am grateful for a day off.
I am grateful that one day (soon I hope) Apple will re-stock their IPAD 2!

Click Here To Read 13.1 Lessons I Learned From My First Half-Marathon

34 and FABulous

Happy Birthday to me. It's my birthday (April 15th) and I'm celebrating ME! This year I'm Determined. I'm Determined to Live in Faith and Walk in Love. I'm Determined to Believe. I'm Determined to be the purposely, wonderful woman that God predestined me to be. So, Devil shame on you for trying to steal my JOY!

Enough of that, Half Marathon #2 is on the schedule for April 16th. Pray for me. The weather forcast calls for rain and possible thunderstorms. The grass is pollenating right now and that's my most extreme allergy (I just took a couple of Benadryl) and I have another, issue bloating and cramps :( But, I'm determined!!!!

Happy Birthday

Gratitude Journal
I am grateful to be turning one year wiser and one year better and stronger.
I am grateful the Best is still yet to come.
I am grateful for my life.
I am just grateful to be able to see and experience the things that I have in my life.

Recognizing

It's 10:52 pm (and I have to run in the morning) and I just got off the phone. But before I started talking on the phone, I  had been reading this blog that made me go WOW! and stop and thank God for my blessings ~ big and small. Here I am getting a little anxious about my half marathon in a few weeks (and my 13 mile practice run on Saturday) and I read this story of a couple who were both diagnosed with cancer nine days apart and have an 18-month old child. They're both going through chemo at the same time.  Count your blessing one by one. Earlier today, I caught myself complaining and whining over one little thing that mophed into a bunch of other little things, and for what reason? What a way to gain a different perspective and realize the importance of being thankful.

Phillipians 4: 6 (NLT) Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done,

This scripture verse is a perfect reminder to not worry, to pray and most importantly give thanks. There is always a reason to give thanks. My life is a blessing and it's full of blessings. So today, take a moment to remember and pray for this couple and to give thanks. In all things and all circumstances, remember to give thanks.

Gratitude Journal
I am grateful for the woman I've become.
I am grateful for my health.
I am grateful for a bank acount with a little change in it :)
I am grateful for my new love, running.
I am grateful that I am discovering my purpose.
I am grateful that God spared me...........

A little Inspiration to Make you Smile

I am NOT my Hair

I am a Black Girl and I Run….. I'm proud that I Run. I love meeting with my running group to run. I love connecting with other people who run because only they understand the craziness that we do for the love of running. I love looking for the latest gear or gimmick or trying something new that will improve my running performance. I love talking about running and I love it's not just a hobby but it's also part of my career and now it's a part of my lifestyle. The one thing that I don't love about running is after a run I find myself transformed into this:

I love running but I don't love dealing with and thinking about my HAIR! UGH! Why wasn't I blessed with some wash and wavy just get up and go hair? But, I wasn't so now I just have to deal with it. I'm was in the season of transition, and I got a little restless and cut my hair last week. Yes, I know..... and summer in the south is coming up really quickly. So, now I'm on a quest to find the right products and solutions to the age old dilemma of working out while being a black woman. I really just wanted something different, but now I'm like, I should have thought this thru a little more carefully. Going natural is another thought, but it's more work and more time. Yeah, it's nice that you don't have to worry about sweating out your do, but you still have to manage your style. But, while I think over my next move here are a few items I'm trying to maintain my new do:

1. Paul Mitchell Super Skinny Serum
2. Paul Mitchell Super Skinny Relaxing Balm
3. L'oreal Frizz Serum
4. Carol's Daughter Tui Leave-In Conditioner

Now, I'm still in the "trying out phase". I do really like the Paul Mitchell products. I did have a good experience with washing my hair and it dried pretty quickly and pretty straight. No real frizz on the end. I'm hoping the smoothing serums will help counter the morning humidity that makes my hair draw up a little like I might have some waves, but honestly I don't J
I've used the Carol's daughter twice. I hope this will keep my hair conditioned and stop the drying and breakage that perspiration can cause. Well, wish me God-speed in working with my tresses in the next few months. I'll update you about my progress
And, don't be surprised if one day I suddenly end up rocking something like this J

Gratitude Journal:

1. I am grateful I'm learning how to truly worship God.
2. I am grateful for a good night's sleep.
3. I am grateful that I gained a couple of pounds.
4. I am grateful for my sister-girls.
5. I am grateful to wake up every day fully clothed in my right mind.
   
   
   Please pray with me and for me this week. On, Saturday I'll be doing the preview run to my upcoming half-marathon. This will be my first time running 13.1 miles since last November.