Thanks to Summer for refusing to come here in Vancouver.

My hopes for a beach day were dashed by clouds and cooler temperatures (STILL!)…

sigh …

I had a little extra time on my hands today. Seemed like the perfect time to get back to one of my long lost loves: POWERWALKING.

So, I hit the seawall today for a good, long and energetic powerwalk.

I don’t have time for it as much these days, cuz it takes a little more time to get a decent amount of work done than a good hard run or a HIIT session.

But… KNOW THIS:

No matter what anyone else out there tells you, powerwalking is a GREAT way to get in shape, a great way to burn fat and a great workout.

Sure, it’s been dubbed ‘long slow boring’ cardio by some of the fitness gurus out there … but if you’ve got a place like I’ve got to walk, how boring is it REALLY?

Not very.

And boring or NOT, it’s a great way to burn calories and get your cardiovascular system worked out.

Just make sure you WORK at it… no “strolling”, ya hear?

Anyway, I decided to take the camera and have you along for a little walking tour while I was out there so I could show you how the Vancouver Parks Board and City Hall did on the repairs they started way back last Autumn and promised to have finished by February …

Were they finished by February?

No. Of course not. This is Vancouver we’re talking about here. Nothing ever gets done on time, or on budget.

They only just reopened the last section on my running path a couple of weeks ago.

It’s JUNE, PEOPLE!!!

And as far as I can see, the engineers weren’t thinking with their brains when they designed this new seawall… cuz come Autumn, there’s gonna be a mess and they’ll all be slapping their foreheads.

I could have done a better job of figuring this out. A FOUR YEAR OLD could have figured THIS one out.

It’s not ROCKET SCIENCE, for pete’s sakes!!

Anyway, like I said… I took the cam … and I vented my ire a little.

Check it out!

And, of course I capped off my powerwalk with a little bout of pull-ups on that shower contraption I keep talking about.

How’m I doing? Gettin’ better, eh?

I’m not swinging my body quite as much as I was a few months ago -> My Pull-ups Last November

… and I got one more rep out of me than I did last time!!! Hee Hee!!

It’s coming… this is a hard exercise to progress, but it’s COMING!

Anyway, ENGINEERS!! Any out there? If so, am I right? Did they screw this seawall thing up? Or am I missing something here? Leave us a comment.

Okay, that’s all the b*tching I’ve got in me today!! LOL

Time to get back to work on the website and graphics for my upcoming book! WEBSITES!! GAH! Technology will be the death of me yet, I swear.

But I digress.

See ya again soon!

Have a fit, fun and fantastic day.
Girlwithnoname

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I LOVE THIS AD!!

Why?

Because it’s telling us EXACTLY THE WAY IT REALLY HAPPENS !!

It’s true, ya know.

You stick with something long enough, eventually momentum takes over and it stops being something you ‘MUST’ do, and becomes something you ‘JUST DO’ or even have an inherent ‘NEED’ to do.

This is exactly how it worked for me.

At first it was hard to start, always trying to talk myself into it, always wishing I had an excuse NOT to.

But I stuck with it.

And now it’s part of what makes me ME. It’s a habit. Maybe it’s even an addiction …

I don’t find it hard to start. I barely even think about it. I certainly NEVER entertain thoughts of stopping anymore.

I actually DO find it almost impossible to stop now.

Trust the process. Stick with it. Eventually you’ll find it hard to stop, too!

This really IS the way it happens …

Have a fit, fun and fantastic day.
Girlwithnoname

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Ah, Spring!

It’s that time of year again where a lot of fun runs, marathons, triathlons and other such races happen or are approaching soon.

Have you ever thought about training to run in one?

If you have, here’s an awesome guest post by marathoner Edward Stern, with a lot of great tips to get you where you want to go: TO THE FINISH LINE!

10 Tips for Marathon Runners

Running a marathon is the ultimate accomplishment for many a distance runner, but it is also the most difficult to achieve. Just running 26.2 miles is an accomplishment in and of itself, regardless of goals for completion times.

Running a marathon demands intense preparation in all aspects of ones life, including training, diet, and sleep, not to mention mental preparation.

A marathon is a complete physical and mental challenge, one that requires discipline unlike most other sporting endeavors.

Here are 10 tips for marathon runners to get you to your goal: completing a marathon and meeting your desired completion times.

Plan well, well in advance.

A marathon is absolutely not something you just decide to do and just training for a week in advance. It should take months of preparation. Even as much as 6 months or a year in advance, pick a marathon to work towards and begin preparation immediately. Start logging your runs and times, starting with shorter runs (2-5 miles, depending on your endurance) during the week and longer runs on the weekend. Slowly work your way up as you build endurance.

Set reasonable goals.

If you’ve never run a marathon before, don’t think you’ll go sub-4 hours the first time out. Set goals that will push you, but that at the same time you can actually reach, by keeping a log and seeing where your stamina and running capacity is well before a race.

Eat a low-fat, high carb diet.

Carbohydrates are the fuel you will need to push through during a marathon, and for all training runs leading up to it. Make pasta and baked potatoes a staple in your diet. Keep your diet low-fat, but not no fat — good fats, like those found in poultry and fish, are necessary for storing extra energy during runs.

Drink lots of fluids.

Carry a nalgene or similar water bottle and try to drink at least one, if not two throughout your day. During runs, stay hydrated by bringing a smaller water bottle. Don’t overdo it though — it will make you feel sick and can lead to cramps, dizziness, and nausea.

Incorporate other exercise into your routine.

Some weight lifting, particularly lower body, will help build up muscular endurance for races. Yoga is also extremely helpful to runners in that it helps stretch muscles and develop flexibiilty, but also is a time for meditation and relieving stress.

Think you can.

Mental preparation is key for helping push through when you hit the wall towards the end of a race. Learn to think positive, and visualize success, especially completing a race, in the months leading up to it.

Develop a regimented sleep schedule.

Sleep is necessary for helping your body repair itself, relieving stress, and simply feeling your best. Be sure to get at least 8 hours every day. Tailor your sleeping patterns leading up to a race to match the hours you will be getting up for a race and going to bed before it.

Find a partner.

Some people like running as a solitary endeavor, but most find the most success when running with a partner. You’ll be able to push each other and support each other, particularly when the going gets tough.

Taper leading up to the race.

Don’t push yourself harder than you ever have before a marathon. Instead, taper off how much running you do leading up to a race so your muscles have plenty of time to recover and are at full strength on marathon day.

Enjoy the experience.

Don’t get so caught up in how others are doing or get down on any lackluster runs to forget that running marathons is a truly enjoyable activity. During the marathon, take the time to take it all in — the scenery, the crowds, and especially your successes. Make memories that will last long after you cross the finish line.

Written by Edward Stern who is also known for taking online university classes and writing for radiologytechnician.com

Thanks a lot Edward. I’m sure everyone out there who’s training for a marathon or any other kind of foot race, found that very helpful indeed!

If you’re really serious about running marathons and training to get yourself across that finish line in your best time possible, or you’re looking to beat your own Personal Record, then the “Break Your PR” Marathon Dominator Training System will get you there.

Experienced Marathoner Jill Bruyere takes you through everything you need to know, from the most optimal training methods and schedules, to the proper practice and pre-race nutrition … right down to injury prevention specifically for runners.

Grab it now and Break YOUR ‘Personal Record’! ==> MARATHON DOMINATOR SYSTEM

Have a fit, fun and fantastic day.
Girlwithnoname

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On my foray into that commercial gym last week (have you seen this: RANT: Why Are Some People Such IDIOTS In The Gym?) I saw something else that made me stop and scratch my head in bewilderment.

Listen, I know that some cardio is boring.

But so boring that you must read a magazine in the process? And therefore, let your workout suffer?

Can you really get your upper body working hard if you’re reading a magazine?

Um. No. You can’t.

So why is this gym now SUPPLYING magazines for it’s members to read on the cardio equipment?

And why are people still doing cardio they find THAT boring, when there are SO MANY other options available?

Keep your mind on your game.

If you’re so bored you have to resort to reading magazines, it’s time to change it up and go do something more interesting.

Things that spring immediately to mind include: HIIT (interval training), Weight Training SuperCircuits*, swimming, team sports like soccer …

… heck, even playing with the dog is fun and interesting, and if you’re doing lots of running and chasing games you’re definitely getting a good cardio workout.

So, don’t tune out in the pages of some time-wasting gossip magazine.

Get the MOST out of your workout by keeping your head AND your upper body in the game.

You’re there anyway, right? You may as well get as much out of it as possible!!

*At a loss when it comes to those Weight Training SuperCircuits I mentioned?

Craig Ballantyne has everything you’re looking for in his Turbulence Training Fat Burning Circuits Manual.

It has great and effective Weight Training Circuit Routines especially designed to burn fat that will get your heart racing and your blood pumping, and keep you motivated and interested for a long time to come.

Take a look at it here ==> Fat Burning Circuits

Have a fit, fun and fantastic day.
Girlwithnoname

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The clocks changed last weekend!!!!

Daylight Savings Time is upon us!

It’s SUMMER !!!

Okay, okay, not quite. I’m jumping the gun cuz I’m so excited.

But it’s really on it’s way now!

You know what Summer means!!!

Longer days !

And you know what longer days mean!

Lighter evenings !

… and lighter evenings means we get to go PLAY OUTDOORS more!!

So many new possibilities to have fun and stay fit at the same time !

The possibilities for fun things to do outdoors and in the evenings that can keep you fit are ENDLESS!!

Evening powerwalks, evening runs or interval training, playing frisbee after work, hiking, swimming in the ocean or lake, evening baseball, football or soccer matches.

Heck, you can even drag your equipment out to the backyard and do some weight training by sunset!

So, get out there! That’s what Daylight Savings Time and Summer are for!

Have a fit, fun and fantastic day.
Girlwithnoname

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Well, it’s Winter. It’s really, really Winter. Blech.

I don’t love Winter. Can you tell?

But I still gotta get my runs in.

That seawall beckons me even in the cold and rain and slush.

But Winter means short days. Which means long nights. Which means its dark out there in the evenings.

Not so safe for a long solo run.

Depending on where and how you’re doing that long solo run, that is.

Hey, just because it’s dark and scary out there doesn’t mean you don’t still have lots of options to get a good workout in AND stay safe.

Are YOU being strategic about keeping yourself safe during your dark night time runs?

So, get creative! There’s lots of ways to get ‘er done …

Just make sure you STAY SAFE out there.

But don’t use “lack of safety” as an excuse to skip it. Not with all those awesome options available!

Besides, making excuses just isn’t how we roll, is it?

Hey, btw, do you need a good timer for all those intervals and long runs?

Of course you do!

We should all time ourselves. Otherwise, how do you know if you’re progressing?

I recommend this timer:

The GymBoss Timer is AWESOME for being conveniently teensy and has a LOUD beep and/or a STRONG vibe function…

… hey, that vibe is what sold me, I hate looking at my watch over and over and over again, so feeling that vibe tell me it’s time to change my pace is absolutely INVALUABLE!

And it’s great for timing those long endurance runs too. Break your own records, and KNOW IT when you do!

GymBoss Timers Kick Ass!

==> So, Get Your Own GymBoss Interval Timer Here!!!

Have a fit, fun and fantastic day.
Girlwithnoname

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Alright. It’s about time I show you what I keep grouching about.

Yep, let’s take a little walk on the seawall together, shall we?

You can see for yourself why I’m so grumpy about the ‘much needed but still inconvenient’ construction on my favourite running path, the Vancouver Seawall.

Got your walking shoes on?

Let’s head out:

See? No wonder I’m grouchy and impatient about the whole thing, right?

Let’s just hope they can get it done on schedule for a change. C’monnnnn NOVEMBER! LOL

Now, Listen Up!

If you’re a runner, powerwalker, cyclist, or do intervals training of ANY description, you need a Timer.

TIME YOUR SESSION. Every Time !!!

If you don’t time your cardio session, how will you know if you’re making progress? How will you know if you’re getting better ? Stronger ? … FASTER ?

NO MORE GUESSING (or assuming) !

Make sure you KNOW if you are progressing and if you’re progressing at a rate you’re happy with. Get a GymBoss Interval Timer.

The strong VIBE function is what made me decide this was the best timer for my needs! Since I got mine I haven’t had to bother looking at my watch in the middle of my workout since.

Feel the buzz? Time’s up! Simple as that. I love that. I get to concentrate on working hard, not eyeing my watch constantly.

Get yours here ==> GymBoss Interval Timers

Have a fit, fun and fantastic day.
Girlwithnoname

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Since I’m on holiday this week, I’ve left things in the capable hands of my good friend Jon Coulson.

When it comes to training and fitness, Jon’s got a huge treasure-trove of valuable stuff in his head to share. So I know you’ll get a lot out of these important tips.

Thanks Jon.

Dealing with Shin Splints

With all the nice weather we’ve had over the past few months I’ve seen a big increase in the number of people outside going for runs. Maybe you’re one of them?

Unfortunately, an annoying effect which seems to affect many people is shin splints. The effects can last temporarily – for a few minutes – to a more permanent ongoing issue.

So what are shin splints? The term ‘shin splints’ is a broad generic term that describes a number of issues with the front of the lower leg. The sort of problems can range from muscle imbalance, over-use, DOMS and inflammation to more serious issues such as fractures and in the worse case chronic compartment syndrome.

In the more serious cases, always seek professional medical advice. For the other issues, carry on reading.

The best way to approach shin splints is with a three prong attack and as with all types of injuries – prevention is better than curing. So don’t wait until you actually have issues to try these out.

1) Massage and trigger point therapy

Part of the cause of shin splints can be due to over use of the muscles around the shin. Over time, this can cause the muscle fibres to ‘bunch’ up causing knots and this creates tender spots along the muscles. What can you do?

A) Treat yourself to a massage! You know you want to really so use this as an excuse. If you’re able to, find someone who specialises in sports massage or trigger point therapy

B) Self massage. Using a tennis ball to roll over the affected area is a poor man’s substitute, start lightly then build up the pressure. I would usually recommend the following:

30 seconds of rolling a tennis ball over the sole of each foot

30 seconds of rolling along the front of each shin, concentrating on tender areas

30 seconds of rolling along the calf muscles of each leg

2) Stretching and mobility work

Another area that can lead to shin splints is over tight calf muscles and poor ankle mobility. Tight calf muscles cause a pull on the heel pulling your foot down. In turn, this causes your shin muscles to become overstretched.

Poor ankle mobility will ultimately cause poor running technique. Any kind of stiffness or poor mobility in the ankles will feed up to your knee and hip joints and cause bad form. Poor form over thousands of repetitions (think how many times your feet hit the ground) leads to injury. Here are a few ideas:

A) Calf stretches – lots and lots of calf stretches. When you think about how much you use your calf muscles on a daily basis they require a lot of stretching to undo that. Start with 2 set of 30 seconds standing calf stretches on each leg. Add more sets if you feel you need it.

B) Ankle mobility – There are two exercises I like to use to improve ankle mobility.

i) Sit on a chair and roll your feet in circles, 10 reps in one direction then 10 reps in the other direction. Flex your feet forward and backwards (up and down) for 10 reps each. Finally flex your feet inwards and outwards for 10 reps each way

ii) Facing a wall, stand about 8 – 10 inches away. Keeping both feet flat on the floor, try to touch your knees to the wall. Start with 5 reps and work up to 10 reps.

3) Strength training

The final piece of the shin splint puzzle is muscle strength imbalances. When working out, people do lots of calf raises but very few do anything to strengthen the shins. This causes the shin muscles to become weak compared to the calf muscles. In addition, strengthening the shin muscles improves the shins ability to handle exercise.

i) Walk on your toes for 1 set of 30 seconds. Build up to 2 sets

ii) Walk on your heels for 1 set of 30 seconds. Build up to 2 sets.

iii) Toe raises – in a seated position with your feet flat on the floor, place a dumbbell or weight plate on the end of each foot. Keep your heels on the ground; lift your toes up against the resistance. At first, you may not be able to handle much weight for very long but your strength soon improves. Start with 1 set of 8 reps and build from there.

iv) Anterior tibialis raise – Along similar lines to toe raises, this time, hold a dumbbell between your feet, keep your feet off the ground and raise and lower the dumbbell

v) Using a band – One of my favourite strengthen exercises I discovered when I strained the ligaments in my ankle. Attach a band to your foot, like a flex band or thera band, which will then allow you to move your foot in any direction against resistance thereby building the muscles. A good video to illustrate this is:

In addition to the exercises shown, you can also have a partner hold the band or attach it to something secure and perform the exercises which create a different resistance.

Putting it all together

What I’ve found to work is incorporating the self massage and ankle mobility work into your general warm up and then focusing on some strength work early on in your workouts.

After your workout, remember to stretch, stretch and stretch!

Below are two examples of how I have incorporated the ideas into part of a workout I devised for two running friends:

Workout 1

Tennis ball rolls on the soles of the feet – 30 seconds
Backwards jogging – 30 seconds
Hurdle step sequence – 5 each side (stand on 1 foot and raise the other foot, bring the knee across the body and then out towards the other side)

Ankle mobility exercise – 5 – 10 reps
Anterior tibialis raise - 2 sets 10 reps
Lateral lunges - 2 sets 6 – 10 reps

Workout 2

Golf ball rolls on the soles of the feet – 30 seconds each foot
Crossover run – 30 seconds each direction
Backpedal run – 30 seconds

Ankle mobility exercise – 10 reps
Toe raises – 2 sets 6 – 10 reps
Side jumps – 5 – 8 sets of 2 reps

Cool down for each workout

Ankle circles – 10 each directions
Calf stretches
Achilles stretch
Straight leg cross over stretch

It isn’t an exhaustive list but covers the main techniques I’ve found to help people. Hopefully the above has given you some ideas if you are currently suffering from shin splints or want to look at ways of preventing them.

~~~~~~~~~~~~~~~~~~~~~~~

Wow, that was super-informative and very helpful indeed, especially for us regular runners!!!

Thanks again to Jon for covering me while I’m away. Feel free to get in touch with Jon on Twitter where he tweets as @JonCoulson.

Have a fit, fun and fantastic day.
Girlwithnoname

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Phew. I’m pooped.

I’ve been working out hard all week.

… and when I say “HARD” I mean that during any spare time I have at all, I’m moving … with intensity … somehow …

Weight Training, Running, Swimming …

More Weight Training … More Swimming … More Running …

That’s Summer for you.

But, my body seems to be fighting back all of a sudden.

Dang it.

I might be “Over-Training”.

What do you think?

So, even though I think you’ll agree that I DO need a rest, since I have a little holiday coming up in a week, I’ll still continue to work out this week.

But I’m going to dial down the intensity so I don’t burn out completely … or heaven forbid … hurt myself.

Then, next week I’m gonna try to get some good recovery under my belt.

And the week after that, once I’m refreshed and (let’s face it) once I’m climbing the walls from TOO MUCH inactivity (which I surely will be doing after a whole week of ‘chill-axing’), I’ll be back to kick it HARD again (like I so love to do).

… cuz by then, I’ll be (more than) ready … and so will my brain and body.

I can hardly wait!

See ya soon!

Have a fit, fun and fantastic day.
Girlwithnoname

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545 451 (viddler dimensions)

It’s been one helluva day so I’m just popping in for a quick catch up today.

But let’s just say I spent my run today doing a bunch of swearing under my breath at the Vancouver Parks Board.

I mean DANG IT ANYWAY, PARKS BOARD GUYS!!

Do ya really gotta mess with my perfect cardio programs like this?

REALLY?

*sob*

Well, at least they’re gonna force me out of my comfort zone. That’s never a bad thing.

This is what I’m talking about:

That’s pretty much it. Thanks for letting me vent. I’ll get over it eventually (and I’ll get over it for sure once the seawall is fixed and accessible again … lol )!!

In the meantime, let’s liven this party up …

It’s been a while since I’ve done a Workout Song of the Day …

… and this one is very apropos since it’s an AWESOME song for running and also because I now feel like MY world is ending without my beloved seawall to kick it on!

Enjoy!

Information Society – Ending World 1.1

Hey, if you love it like I do and want to add it to your workout collection a quick click on the ‘buy’ button on the player widget above will get you set up in no time.

Have a fit, fun and fantastic day.
Girlwithnoname

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