I don't want to keep my loyal followers hanging!! Just want to give ya'll an opportunity to follow my new blog www.lgifitnessbykef.com (www.lgifit.com for short) on Bloglovin' or through the new Google Friend Connect on the right margin of my new page!
Here's my post for Monday check it out in the link below:
TGIF!!! Short post today, just wanted to remind you that I am no longer using Blogger as of Wednesday! Please find me at my new address www.lgifit.com. Check out my posts for today :
You can follow the new blog on Bloglovin' here. It is sooo easy to use and as Google Friend Connect leaves, more and more bloggers in all areas are migrating there!
Have a fabulous day and weekend and don't forget to check out the new blog site!!
During my five-day blogging hiatus, I was preparing for my website at www.lgifitnessbykef.com or www.lgifit.com for short!! I did absolutely no promotion because of alot of stops and starts with no definite launch date, but now IT'S DONE!!
Here's my announcement and OperationBrickhouse Week 1 Recap!
I am not going to be using Google Friend Connect anymore, as it will not work for my self hosted site in March so make sure you Follow my blog with Bloglovin and you can also follow through Networked Blogs located at the bottom of my site!! Thanks for all the support on this site, I'll be keeping this site active until March 1st so everyone will be able to come over to my new site!
Today's Workout: 2.25 miles with BGR! Nashville(Post to come on my experience)
Heyyy Brickhouses!!
Today I decided I was going to start experimenting and researching what makes me tick on my runs. The last two days of running, I pushed through but I felt like I was struggling. I am dubbing January from here on out the "Diagnostic Month" where I will find what makes me tick, what methods allow me to run comfortably while still building endurance.
Here is my first experiment:
YESSSS!!! Peanut Butter & Choco GU on Ezekial Bread
Back when I ran/walked the Mayor's 5K in November, I had tried some Madarin Orange Gu. It was soooo nasty! Kind of like a combination of bread crumbs, orange marmalade, and rust! Absolutely disgusting! I don't spit stuff out unless my tongue burns so I swallowed it, and though I was extra thirsty (You're supposed to eat GU then hydrate), I had SO much endurance throughout the race.
I googled Chocolate Gu and the general agreement was that it tasted like a melted tootsie roll. I bought five pouches and this morning poured it on my pre-run breakfast. (Ezekial 4:9 Sprouted Grain Bread, Peter Pan Reduced Fat Creamy Peanut Butter, and a banana)
It was sooooo good and I had SO much energy! If I didn't have to get to church by 11am I would have run four miles with the BGR Nashville group! This is definitely something I am going to try again this week to make sure it wasn't just a "placebo effect" and all in my head.
Do you have any special "fuel" foods you like to eat before a run? How do you feel about GU?
Today's Workout: 4 miles (planned)/Supreme 90-Tabata Inferno
Heyyyy Brickhouses!!
TGIF!!! Soooo glad it's Fridayyyyy!! This week was so interesting! I ran 15 miles (11 at press time) in all!! Real talk, that is probably the most I have run consistently in my entire life!! I'm feeling good ya'll :)
Yesterday was my rest day for running, but NOT for Supreme 90. I just flat out didn't wake up at 5:15 as I have scheduled to do it! So this morning I have Tabata Inferno which I am not exactly looking forward to! Tabata feels good at first, once you hear "It's only 20 seconds on 10 seconds off" you get excited! But at the end your muscles are SCREAMING!!! Remember when Coach Christian did a Tabata workout with me? Check it out here.
I plan on doing a vlog recap of this week's workouts and lessons learned sometime this weekend! I got a lot of positive feedback which encouraged me to do another one! If you want to make sure you don't miss it, make sure to subscribe to my YT channel here.
Healthy Girl! Speaks
Q. I have been working out on my treadmill at home for 45 mins a day and I’m noticing that I am not burning the amount of calories that I would normally burn on the elliptical...I avg. like 200 cals on the treadmill and about double that on an elliptical for the same time period. How can I maximize my workout efforts for the best results with my home gym? I have free weights and a weight machine but nothing beats an elliptical work out I use to get going to a gym. Should I just buy an elliptical? HELP!
-Chya
A. Hey Chya!
Yours is a simple fix! The treadmill (with out any incline) is only working in one direction, where as the elliptical is working in multiple directions, hence the larger burn.
For similar results on the treadmill and the elliptical, push up the incline to about a 5 when you're working on the treadmill. You'll burn about the same amount of calories while getting an intense workout (your legs are definitely gonna feel it, trust me!) I hope that helps!
That's my sister! Straight to the point with TONS of substance!! Make sure you check out her blog for more fitness tips, she gives them daily! If you have a question for 'Healthy Girl! Speaks' submit a question to her blog with LGI Fitness written someplace, leave a comment on the LGI Fit Facebook wall, or email me at lgifitnessbykef@gmail.com.
Have a fabulous weekend Brickhouses!!!
PS. The new website is almost done!! It should be launched Monday! SO EXCITED!!!!!
Today I am going to talk about the importance of hydrating when working out and then I'll practice what I preach!!
Today's running workout was 3x harder than the last three days. My legs felt like lead and I had to have stopped every 50 feet after I hit 1.5 miles. I even stopped to tweet a couple times, that's how slow I was going. If you look at my pace, I actually did better overall (11:17, yesterday 11:53) and finished four minutes sooner, but it sure didn't feel like it.
I kept asking myself while I was running what I was doing different today then I did yesterday. Same layers, same shoes, one less workout (today is my Supreme 90 rest day), same trail. In the back of my head I kept telling myself, "Boy I wish I had some water!, Dang I'm thirsty as hell!, Why don't they put water fountains on this trail? Don't they know people get thirsty?" After about 30 minutes and 2.5 miles of this I realized DUH!! I didn't drink nearly as much water this morning as I have done for the last three days.
My trusty 32 oz bottle
I didn't do Supreme 90 this morning and it recommends that you drink four cups of water IMMEDIATELY after you get out of bed and by days end I should have three liters (12 cups) of water. This morning I only had eight ounces because...
I left my 32oz water jug in the car overnight and when I came back it was frozen SOLID!! On the way to drop Mia off for school it loosened up a bit and I got a couple of sips, but not even an ounce worth!
After I finished my workout, I immediately went to the fridge and guzzled ALL the water that was in my Brita jug, and then had a wonderful chocolate banana peanut butter protein shake! Yummm!!
Soo tasty! NO LIE!!
Post-Workout Recovery Shake:
-1 cup of almond milk,
-1 tbsp of peanut butter
-1 frozen banana
-1 scoop chocolate protein powder
As I sat down to enjoy my uber-delicious shake, I did some research on why H2O is so important and got to the bottom of why my run sucked!!
Water is the most abundant ingredient in the human body through all phases of growth and development. Every system in your body depends on water to function.
Water is essential to your body's temperature regulation, keeping it cool through perspiration.
Water helps maintain a healthy weight.
Water is an important part of your daily bodily functions, so it is important to continually replenish it.
Each day, your body loses 2-3 quarts of water through sweat, urination, excretion and breathing. The body loses even more water if you exercise, live in hot or dry climates, consume high fiber diets, and consume caffeine or alcohol.
It is recommended to drink 8-10 cups of fluid a day, adding more water if any of the previously stated situations apply.
So there you have it, DRINK WATER! If you weren't a believer before I suggest you get with the program! Even though we hear about water's benefits ALL the time, this experience with running taught me a valuable lesson...HYDRATE!!
I am also thinking about investing in either a water backpack or a water belt as my runs will be getting longer as I get closer to marathon time.
Are you a huge water drinker? How much water do you drink or attempt to drink on average?
Today's Workout : 3.33 miles run/walk and Supreme 90 Day- Ultimate Ball
Heyyy Brickhouses!!
Today was my second day of Supreme 90 Day and getting into my regular running schedule for my half marathon in April. Let me just say how much I LOVE Supreme 90 Day! I am challenged so much in such a short period of time (40 minutes).
I will CONQUER you!!!
Today I did Ultimate Ball and realized that I lack SO much stability in my core! For this workout, all you need is a exercise/physio ball and I was just rolling, falling, and rolling some more! It was ALL core work but I was sweating like I was doing Insanity!
I can't wait to see where I am in 30 days of this program, let alone 90.
My run today was great! I feel like I am coming down with a cold so slept in this morning and flushed my system with H20. After Supreme 90 I honestly was debating if running in the cold-with a cold was the best idea but it's 2012 bay-beeeee!!
Every day..EVERY DAY!!!
So I grabbed my beanie, gloves, doubled layers, and headed out to get my three miles in!
One foot in front of the other. You gotta MOVE!!
Running in the evening is so beautiful!
At the end of my run. almost home
I got 3.33 miles in from my front door into the Greenway and back. No music (can't find my headphones) and no heart rate monitor (Mia has lost the attachment). Just me, nature, and my running coach on my Runkeeper app. My pace was 11:53, I am hoping by the end of this month I will be running a 10 minute mile!
Overall in terms of working out, running, and eating clean today was a good day.
How have your workouts been going since the start of the year? Do you have any fitness or workout goals for 2012?
I am posting this from my phone, about to head out for my first run of 2012 and start my training for my first half marathon!
I shot my first vlog on NYE and it took forever for me to edit it! Along the way I lost a huge chunk of info in the beginning but hopefully you'll get the gist with the info bubble I posted!!
This just goes over my vision and goals for 2012 since I haven't done a specific detailed written post yet. I am inspired and motivated and have already knocked one thing off the bucket list for 2012 with posting this vlog!
This is such a late post! All afternoon/evening I have been editing my first video blog! Who knew vlogging was such a tedious process! I will post my visions and goals video tomorrow but I definitely want to talk about today!
Today was the first day of 2012 and it was an awesome one!! My friend Renesha and I made a pact that we would spend more time together this year. I have known her since I was six and when I moved to Nashville was so excited to re-connect. For two years we have lived in the same general area of Nashville and have seen each other four times! Today we had a blast walking, talking and catching up!
Shadow Friends!
Ran into a BMX race/meetup!
Three KILLER hills!!
We walked 2.30 miles in all on a trail and then an old country road. Afterwards we went back to her place for Black Eyed Peas and cabbage that her BF Sean cooked and played a couple of games on the XBox 360 Kinect. I played Biggest Loser and was not impressed with the way my avatar looked on the screen. If you've ever played it before you will know it takes a complete body scan. My goal is to get that avatar chick looking RIGHT!!!
Supreme 90 Day 1 starts tomorrow as well as me getting on a consistent running schedule to start training for my FIRST half-marathon! I can't wait, it feels like the night before the first day of school!!
What did you do on the first day of 2012? Have you been working towards your resolutions?
