Boom, Clap! The sound of my heart….

….the beat goes on and on and on on on!

This song has been stuck in my head for over a month now…loving it!

Okay, so your heart rate! Let’s talk about this.

Recently, I started reading the book “Wait,” by Frank Partnoy.  I am only a couple pages in, but I am a nerd for psychology books.  The first part of the book talks about the studies of the psychologist, Stephen Porges.  He has been studying the relation between our heart rate flexibility and mental/behavioral health.  Flexibility, meaning variability – so the faster your heart rate can speed up and slow down.  His study showed that the faster our heart can speed up or slow down, the more emotionally healthy we are.  Example: you rely on your car to stop when you press the break and speed up when you need it to, if you didn’t trust your car to do that – you wouldn’t rely on your car.  Think of your heart – if we are surprised, anxious, excited, scared; we expect our HR to speed up and help our bodies.  If it doesn’t (in his study), then our mind’s are not sure what to do.  It’s really interesting to think about this and see if it relates to you.  Our heart rate has more to do with our health than just exercise…

IMG_9715The book goes through and winds together many psychological findings based off of impulsiveness, anxiety, etc.!

This is the perfect time for me to start reading this book because after this weekend’s half marathon, I’m going to start my new HR-based training program (Chris Fischer Fitness)! (THANK YOU!)  As you guys know, I’m super excited to HOPEFULLY PR in the Marine Corps Marathon and because of this I bought my new Garmin Forerunner 15 ;) alright…it was just an excuse to buy another Garmin…it even gives you your HR zones; SO HELPFUL.

My best friend’s parent’s are moving out of their house :/ but, it’s only for 3 years, about 2.5 hours away.  We have had about a decade of being 5-10 minutes away from each other!  It’s crazy to think of how many good times we have had in their house.  Last night, I went over for pizza and wine – out of a coffee mug :) to help pack.  It’s unreal to see their house in boxes, but here’s to adventure!  Time for some changes and looking forward to all the traveling I get to do this year! 

I am super excited to run the VA Beach Rock N’ Roll 1/2 this weekend with some of my favorite runners!  It was my first race, and it’s an annual tradition.  I’ll do a post on the recap this year.  It’s supposed to be hot as balls outside…can’t wait…

3rd YEAR ANNIVERSARY OF RUNNING RACES, HERE I COME!

2011

Twins with my sister!

Twins with my sister!

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2012

Rach is great!  We run most of our races together, but she is a Boston qualifier - so I can never keep up :) Love her!

Rach is great! We run most of our races together, but she is a Boston qualifier – so I can never keep up :) Love her!

2013

Had to choose this pic ;)

Had to choose this pic ;)

Audrey is my college roommate!  I take full responsibility for getting her addicted to races; she caught the bug ;) You are welcome. This weekend will be her 1 year anniversary of running, woo!

2014???????!!!!!! :D

I stocked up on Vitamin Water and bananas!  Hopefully my hill running in northern VA will make this race a breeze.  The past three years I was training in a flat area, and racing in DC…it never went well for me.

Who’s going to VA Beach this weekend?!  Happy racing!

*Happy early Labor Day! Hope everyone has a fun-filled, hot, and safe weekend

 

 

Inspiration: Lindsay Fischer – she is on fire!

This is a must-read for motivation! This girl is on fire!

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How did you get involved with the fitness world?

“My story starts out like many moms who have entered into the new world of mommy-hood and have had to learn how to cope/get acquainted with/learn to love this new “mom body”. For anyone who doesn’t know, besides the many benefits to baby that breastfeeding provides, it also burns up to an extra 500 calories a day for mom as her body is producing that liquid gold. That said, after my first was born, we were the dynamic duo of breast feeding. I, for the first time in my life, was… “shapely” up top and my waistline was shrinking at an incredible rate without any exertion to exercise. Very quickly I was skinnier than when I had first gotten pregnant with him.

Fast forward to baby #2. I’ll spare you the details, but she and I could not continue the hellish attempt at breast feeding and she ultimately ended up on formula…I remember finally going clothes shopping (an endeavor I already don’t enjoy) upon admitting that I would not be occupying my pre-pregnancy clothes anytime soon. To make matters worse, I came home with very little because I refused to buy a size XX (no, that’s not Roman numeral 20, I’m just avoiding putting a number out there as my highest may be someone else’s goal and I’m not here to draw comparisons. And, quite frankly, it doesn’t matter what the number says. Period.) For the next week, I continued to squeeze into what clothes I could and daily reminded myself that this was just what my new body was and I needed to accept it, learn to love it, and move on. (I now know that those were lies numbers 1, 2 and 3.)

I finally put my foot down and decided that i could put my efforts into convincing myself that I was okay like this OR I could redirect my energy to making a change. My husband and I decided we would find a workout program we could do together at home (for some reason he wasn’t interested in doing Turbo Jam with me;). Through the suggestion of a friend, who I sought out and later found out was a fitness coach, we ended up with Focus T25. Through her accountability group that she added me to online, drinking Shakeology and making small changes to my diet, and working out along side my husband for only 25 (difficult) minutes a day, I lost over 5lbs in the first week alone. Because of the ladies in my online accountability group, I COMPLETED 10 weeks of T25, losing over 11lbs and 4 inches off my waist alone. Looking back, buying that workout program and Shakeology, was one of THE BEST decisions I have EVER made in my life. Was it easy? Not even a little. Was it worth it? …If in the same situation, would I do it again? …Would I encourage others to do it? 100% Absolutely. The only thing that has ever changed my life more is my relationship with Jesus.”

How do you feel after starting and living a fit life?

“Less than a year later, I am an active fitness coach myself, running my own business, creating and leading online accountability groups for other women with similar stories. Now, I’m not content, happy, and proud to be skinny. I am content, happy and proud to be strong. To be healthy. To be creating a legacy for my children. To have my own success story. To pay it forward and watch others’ lives change. I coach because I know how scary it is, as a “selfless mom”, to take that leap and invest in YOURSELF. There are days that my 30 minute workout takes over an hour because I have added resistance in the form of a needy 15 month old and a cranky 3 year old. But, it’s still well worth it. It’s worth it when my 3 year sees my workout mat and drops to hold a plank. Moms, they’re watching. It’s worth it when my own sister proclaims her NSV (non-scale victory) in our accountability group about giving each move her all and not giving up. It’s worth it when my parents see the value in Shakeology and my dad drinks it everyday. It’s worth it when women come to me and say “talk to me about what you’re doing, I need this”. Have I mentioned this has changed my life? ;)

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Any other factors you want the readers to know; happiness, struggles, etc.

“Focusing on my health and fitness has given me a life I never expected. Not only do I feel better physically (and have a body that I genuinely love), I am amazed at the internal and emotional effect it’s had. I am now stronger in my self-esteem and confidence, something that I’ve struggled with my entire life, and have an incredible sense of accomplishment . I’ve learned that I am worth more than I was giving myself credit for. That I’m worth the time it takes to get my workout in. That taking time to invest in me doesn’t take away from my family, but adds greatness to it. And, as if birthing children wasn’t enough, I learned that I’m capable of so much more than i ever thought.

I don’t ever want any mom to “settle” for her “mom body”. Yes, there’s value in loving yourself and accepting yourself. But, I’ve come to realize that, before I turned to making a change, I wasn’t accepting “myself” in my little pep talks, I was accepting defeat. There’s a difference. I cannot stress this enough. It’s not about being skinny. It’s about taking charge, driving the stake in the ground, taking a stand for your health and making a change. The changes that have happened in me in a matter of months, as a result of me turning to fitness, are changes that seep in and invade every part of my life. I’m more active to keep up with my kids, I’m learning to lead my family in healthier choices, I encourage and bring other women along with me on this journey and rejoice in their successes, I’m setting big goals and chasing after even bigger dreams… It’s not about being skinny, though that’s not all that bad either. Now, bring on Fall, skinny jeans, boots and pumpkin lattes!”

10 week transformation

image 8 month transformation

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Follow her: @ljfisch

***I wanted to share her story and transformation with you because honestly, I have never been the one to believe work out DVD’s or their transformations.  Obviously, I know it is possible but people up-sell the crap out of these work out DVD’s.  Lindsay is full proof that busy mom’s can change their life with them.  Her journey is just starting and I hope that we all become more motivated to not only be fit, but be healthy within ourselves!

Weekly Run-down

Hello everyone! Please, bear with me while I write this long run-down for the week!

Runs:

My runs are supposed to be easy, but my runs have been pretty tough this week.  I’m running the VA Beach Rock N’ Roll 1/2 Labor Day weekend.  I absolutely LOVE this race and cannot wait to run it.  It will be my 4th year :) And, Train is the headliner again!  Amazing concert, btw.  And it’s on the beach!  It’s going to kick off the start of my marathon season – seriously I don’t when I’ll get a break – but I’m loving it.

My sister’s boyfriend, Chris (check him out: Chris Fischer Fitness) is all about heart rate training so I’m giving it a shot.  Maybe it will help me PR on Marine Corps Marathon :) I’ll keep you guys updated on the training!  Because of this, I talked myself into buying the new Garmin Forerunner 15 with the HR monitor.  I am liking it so far; the watch is bluetooth so I’m thinking of buying a wrist HR monitor.  I’m picky and don’t like much around my ribs, but I guess I already wear a sports bra, right? I’ll get over it. Plus, the watch is my fav color, whaaaat.

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I have had to cross-train a lot more than usual lately because of my hip but this does not stop me! I happen to love cross-training because it makes me miss running and become motivated, again.  My sister and I woke our butt’s up at 5AM on a Friday to go to our Gold’s Gym cycling class.  It was a very sweaty, and very happy morning.  How can it not be, when you’re getting your butt kicked and got to perform the Phil Collins drum solo in front of the class?! Nailed it.

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Blog:

This week, I’ve been so grateful for all the experiences I’ve had come my way.  I am now one of Community ONE’s volunteer Program Coordinator.  They are a great nonprofit in the NOVA area.  They have “Stars” come in to schools and talk with kids about their jobs and then do an activity with it.  The stars they pick are awesome and interesting people who aren’t just lawyers, doctors, etc.  They are White House photographers and Industrial Radiologists.  I love that the kids will have their eyes opened up to what they want to do when they’re older and learn about different careers.  As a program coordinator, I’ll help plan these monthly events and make sure everything runs smoothly with the stars and children.  :D

I had the amazing opportunity to talk with the owner of Move Your Booty about being a part of her brand.  She is based in NYC and she is awesome.

AND I’m officially an ambassador for Girls Gone Sporty!  These group of girls are amazing and fit.  It’s such an awesome movement to be a part of and I can’t wait for more opportunities to open up,

Life:

This weekend, I was in SC visiting my boyfriend.  He is a shooting instructor for the Marine Corps at Parris Island.  It was so great to see him; I’m loving him in SC…he was in CA for 4 years – where we would only see each other about every 5 months.  Terrible.  Now it’s about once a month and it feels ‘normal’ for us.  We made a day trip to Charleston.  We fell in love with the city, as always.  We went shooting, watched Scrubs, went to a slushy bar and ate crabs.  It was a fantastic weekend.  Plus we found out its cheaper and faster to fly.  You save money from gas and the flight is only 1.5 hours over 8 hours of driving.  Boom!

Excited for crab legs!

Excited for crab legs!

YUM!

YUM!

:)

:)

Hope everyone had a great week!

 

 

 

Run Haven: Thoughts while foam rolling and a how-to video

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I received a lot of great feedback from my post about my mom being a physical therapist.  To go along with that – I wrote about my thoughts while foam rolling.

I think we can all relate, but there is a video is you’re a first-time foam roller.  Beware: it hurt’s so good.

New things coming up!

Hey guys!  Just a quick mid-week update:

My hip has been bothering me more recently, so thankfully I’m going to see my PT tomorrow! I refuse to have any major treatment options until after Disney Dopey Challenge.

Super exciting weekend coming up – I get to visit my boyfriend in South Carolina! Ahh, weekend filled with Charleston and Savannah charm :)

I signed up for the Race for Every Child – and even persuaded some of my co-workers to make a team! Woohoo for being the runner co-worker and friend! It will be my first time running it, it’s a small race but the cause is great: Race for Every Child 5k

Contributing news: Before this blog, I started writing for Run Haven and absolutely love it!  I am now doing a bunch of posts on “Thoughts while…,” so any ideas?  Check them out here: Run Haven.  On Tuesday evening, I had the chance to stop by the Paul Thurston 4.5 miler – hosted by DC Road Runners.  I was able to talk with some of the runners for Run Washington; so be on the look-out for that post!  Love all these writing jobs :)  I am now an Answers.com contributor – with the running community.  Also, I’m part of the EmpowHER community!

Start of 4.5 miler - DC Road Runners

Start of 4.5 miler – DC Road Runners

Of course, I was nominated to do the ALS Ice Bucket Challenge – so here is the after-math.  I donated $25, as well, and $25 to Wounded Warriors.

Kallie and her dad go through the challenge with me - love!

Kallie and her dad go through the challenge with me – love!

Hope everyone’s rest of the week is filled with running, joy, and laughs!

Missing NYC

I have cousins that live in NYC, where I’ve wanted to live for my whole life.  I’ve had the dream of being on broadway; coming from a dance background.  I love city life, people, and busy times.  What better place for me than NYC?!

In honor of Summer Streets NYC these past couple weekends – here is my recap of the one time I took part (2012).  Amazing experience; until I got hangry – it was bad…just ask my sister and best friend.  You know it’s bad when I refused to run any more.DSC01716

My sister and cuz!

My sister and cuz!

Kallie! btw: Allie + Kelly = Kallie

Kallie! btw: Allie + Kelly = Kallie

The most awkward picture I have ever taken.

The most awkward picture I have ever taken.

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SO fun!

SO fun!

Spotted!

Spotted!

Cool bike-energy thingy.  Fun and cool.

Cool bike-energy thingy. Fun and cool.

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First time walking over the Brooklyn Bridge!

First time walking over the Brooklyn Bridge!

 

I normally make a visit about once or twice a year, but I’m slacking.  It’s not good for my travel health and heart.

 

F-U-N FUN!

Races can be intimidating for first-time runners.  Don’t fear!  There are many fun races to pick from that still offer your goal mileage.

-Wicked Wine Run

-Wicked 10k

-Mud Runs – Run Amuck, Tough Mudder, etc.

-Color Runs

-Disney Runs – these are great for vacations; my friend and I have planned/saved for 2 years to run the Dopey Challenge

-Zombie Runs - might make you PR, too ;)

-Turkey Trots

-School Runs – ODU 5k

These are examples that I know of….there are many more themed races around the world.  I think there are underwear races, hot chocolate, donut, pizza’s, princess, diva’s, etc.  There’s a race for everything!  These all can be excited and fun; and may even get you addicted to running, in general.

My sister and I ran as Phil & Lil in the Wicked10k

My sister and I ran as Phil & Lil in the Wicked10k

Weekly Run-down

I’ve made a decision to do weekly “run-down’s” on my blog!  I am going to get more personal with these posts, updating you on my life! I feel pretty clever coming up with “run-down” ;) good,  yeah?

Blog: So this week is the first full week my blog has been public!  I am absolutely loving all the support and love I get from every one of you!  I have almost 500 likes on Miles to go FB page, and over 700 visitors on the blog, crazy.  Plus, I have an awesome friend designing a logo for me – so be on the watch for that.  I, hopefully, will be volunteering with some awesome organizations, but I’ll keep you updated when they are finalized :)

Runs: My runs have been kind of off lately; it’s been hot, I’m tired and my stomach hasn’t been feeling well.  I am trying to get myself ready for the many races I’m registered for this fall.  I have Rock N’ Roll VA Beach (my first half marathon, 4 years in a row), Woodrow Wilson Half, and Marine Corps Marathon. I’m thinking of signing up for the new Harbor Lights Half in Norfolk, by J&A.  And the Disney Dopey Challenge is in January! Eek!  Excited for all of these awesome experiences.  Saturday I had a good friend of mine come with me to the GW Parkway (Mt. Vernon Trail) so I could run my long run.  I wanted 8-10 miles but ended it at 7.5. imageIt was a beautiful run!  I’ve always wanted to run over the Woodrow Wilson Bridge; so that’s a plus!

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I went to Maryland and back ;)

Earlier in the week, I ran an easy 5 miler.

imageLife: I’m in my 2nd month at my new ‘real-world’ job and it’s going good!  I love having a routine and not having any HW ;) I get to write about the Paul Thurston race by DC Road Runners for Run Washington this week.  It will be my first post for them, so it’s going to be fun!  With my posts for Run Haven, I’m writing a “thought” series, so any suggestions?!  My hip is doing better with weekly PT visits, but I am waiting until after Dopey Challenge to take any real actions.  They think it is a labral tear, which you fix by surgery.  I’m thinking of getting the fluid shot in my hip joint (YIKES) to keep myself going until spring.  I HATE NEEDLES.  So, that’s not going to be fun.

I am going to Charleston to see my boyfriend this weekend, and I can’t wait!  I absolutely love going down there and of course, seeing him.  Military life…

And just for cute’s sake; here is my dog getting mad at me because I found him trying to hide his bone:

Frank Beamer - yes, named after VT Football Coach/ he is really my sister's but I helped raise him :)

Frank Beamer – yes, named after VT Football Coach/ he is really my sister’s but I helped raise him :)

 

Trail Running

So I received a request to post about trails around northern VA to run on.  Let it be known: I trip A LOT.  I have completed 1 trail race and that was the North Face Endurance Challenge 1/2 Marathon.  It was fun, but the whole time I was saying, “Don’t fall, don’t trip, stick, watch out!”

Anyway, here are the trails:

1. Burke Lake, Lorton – this one is my favorite, since it’s close; but it is only a 4.5 mile loop

2. Fountainhead Regional Park – Fairfax

3. Great Falls – Mclean

4. Meadowood – Lorton

5. Laurel Hill – Lorton

6. W&OD Trail – this one is the longest – 90 miles

7. Algonkian Regional Park, Great Falls Park, Potomac Heritage – these are where I ran for the North Face Endurance Challenge – really awesome. – you start and end in Algonkian Regional Park

All of these have parking and bathrooms (a must!!!! but you could always use the woods, I guess).

If you want to really know my thoughts while running on a trail: Run Haven

North Face Endurance Challenge 1/2

North Face Endurance Challenge 1/2

Rachel and I running on the Algonkian Trail - North Face Endurance Challenge

Rachel and I running on the Algonkian Trail – North Face Endurance Challenge

 

*side note: why do I always raise the roof in my photos?! and it never looks like I’m picking my feet off the ground – I promise, I’m running! – things I need to work on.

 

 

Having a mom that’s a Physical Therapist

With having a recent hip injury, I have been going to my mom’s physical therapy office.   Since one of my appointments was yesterday, here are my thoughts:

This is my life with a mom that’s a PT.  This was good and bad for my sister and I growing up.  We were on dance teams and rowing teams, where my mom became the team PT for all the athletes.  My sister and I learned to NEVER tell our mom if something hurt.  This is beside the fact that my mom is the best PT in northern VA.  My mom knows everyone, anywhere.  PT = miss popular.

Here are the pro’s and con’s I came up with on having a mom thats a PT:

Pro’s:

-having all of our personal and friend’s injuries taken care of

-learning how to correctly ice/heat your injury

-foam roll….good and bad thing.

-massages!

-my mom literally knows everyone, even finds previous patients in Disney World, and beach vacations…

-you end up knowing all of her patients and families, too

-knowing all the other PT’s in the office: and you go to them for help, not your mom (shout out to my PT :D)

Con’s:

-mom not taking it easy on you – it is painful.

-never tell mom if anything hurts, unless it’s serious – it will get worked on…

-you start analyzing the way people walk, run, etc. because you can figure out what their injury is

-foam roll…

-your pool table in the basement becomes a treatment table, good use?

-she tells you not to run…worst thing ever.

Love you, mom! And my PT :)

Who runs before their PT appointment?! ME!

Who runs before their PT appointment?! ME!

Oh, the pain.

Oh, the pain.

OUCH!

OUCH!

My mom! Don't let the smile fool you - she is evil with that thing.

My mom! Don’t let the smile fool you – she is evil with that thing.