Are You Seeking Permission

I remember last spring hearing something from Brene Brown that had an everlasting impression on me. She spoke about permission and the concept seemed so simple but yet core shaking. I found myself sitting at my desk Wednesday morning Googling and re-watching her message.

Tuesday afternoon brought a text convo between one of my longest friend relationships. She was having all kinds of thoughts about her current running status and future goals. Here’s part of the exchange.

It turns out she knew what she needed all along, but it was almost like she was waiting for permission to do it. Or in this case, permission to not do something.

I love this movement. I do believe right now in our culture and country it is a resurgence of a movement.

Tuesday I think Alabama residents also were seeking permission. Permission to vote beyond party boundaries and permission to stand up for what’s right. The rest of the country flooded your state with support to extend that permission to abandon tradition and be brave. To all who did that, you should be proud.

In case you yourself are seeking permission, I’m giving it you now.  What will yours say?

Learning To Listen

A part of my spirit isn’t serving me anymore. A part of me needs to be put to rest. It needs peace.

Thursday morning all the feels came flooding in unexpectedly. Literally flooding in. I could feel a breakthrough was coming. I always know when something is about to bubble up, especially in relation to my writing. This time it was in regards to my own spirit, which turns out, had a small break. It is because I listened to my own self, that I now know this. I let go of the ugly feelings I was having about myself in the form of a good cry. I reached out to a friend, shared my struggle, and asked for specific prayer. This friend has known me since childhood. This friend doesn’t judge. This friend has come to me with her own struggles. This friend is a Christian. Right away she prayed.

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Creating Healthy Boundaries Not Resolutions

The word boundaries keeps popping up for me these days. For me, that word is so definitive. It is both bold and clear. It can be a tough word, either to hear or say. The action of honoring a boundary can be the hardest or bravest of all. I took to the internet to see what wise wordsmiths had to say about the topic of boundaries.

Work, finances, relationships, fitness, ourselves…and even who/what we follow on the internet requires healthy boundaries !!!

Sometimes we need to separate things from ourselves to keep a boundary. And sometimes, equally perhaps, WE need to be the ones to step away.

As per usual, my blogs come from real life situations or situations my tribe members might encounter. Lately some examples have looked like this: When a friendship becomes too one sided. When our usual and once enjoyable training isn’t fun anymore. When that restrictive eating plan is causing more stress than satisfaction.

We are creeping into a new year and December days comes in an ever changing pace of rapid motion or a long slow drag. As we get closer to those NYE celebrations consider this. What if instead of resolutions, we created healthier boundaries?

I’m taking on a few personal training clients virtually at the beginning of the new year. This month I am enjoying the time I get to spend diving deep with them. There is a wonderful space of growth and vulnerability I get to witness in a person right before they begin a new fitness journey. I find myself sharing a reminder to:

1. Give grace to yourself, especially over the next few weeks. Allow and Identify those undesirable behaviors and habits. Now is not the time to change them, instead be mindful of them. The time for change is approaching.

2. Create a healthy boundary for yourself. Don’t tell that neighbor to skip you on holiday cookie delivery this year. Her signature fudge or gingerbread is how she shows her love and appreciation. Don’t take that opportunity away from her. Have a cookie for heavens sake! By months end you will have grown tired of Christmas cookies and cocktails on your own and will be ready physically, spiritually, and emotionally for those sweat filled days to come.

 

Thanksgiving: My View of Food and Fitness During the Holidays

I headed into Thanksgiving as part of a couple for the first time in nearly 7 years and I could hardly wait for 4 days off with my favorite person, not to mention all the yummy holiday food in my future.

As it worked out, it would just be the two of us for the big meal. I knew we were going to be on the same page when it came to the menu and also for how we would kick off the day.

First things first, a workout!!! Coming off of race week (5k for me, 13.1 for him) we settled on a hike through our favorite park. Aiming to eat in the afternoon, I knew we had plenty of time to tackle the trails in a leisurely fashion…or so I thought. I quickly realized that while we were on the same page for exercising, we had different ideas of the pace. He’s a power hiker! Or as I found out, his friends lovingly tease him….a forced marcher. Before long I found myself running ahead and slightly teasing him to “come on!” The 5 mile hike was a blast. We charged the hills, took in wonderful views, and enjoyed plenty of photo worthy scenery. We even ran into a few friends, literally. We mastered the route and a few hours later we mastered our first Thanksgiving and the first time making a turkey.

Here are a few of the recipes I crafted up.

Full recipes on my Pinterest holiday board.

One of my favorite things about a long weekend is the extra time I get in my morning. Room for workouts that aren’t limited by time or space. No work on Friday meant time for a new workout in a new spot. Stadium miles were on deck and when I mentioned my idea to the BF he was totally onboard. Just another reason he’s my #solemate.

Stadium mile: laps around a stadium track while including the up and down of the stadium stairs on each lap.

A nice little challenge to shake up our usual run. No surprise, we prefer to attack the stairs much like the hills in the park…charge it! We kept the laps easy and opted for burst of speed up the steps. This created an interval environment which is ideal for fat burning post turkey day.

By Saturday we needed time on the water. The sun was shining which made the river clear enough to enjoy views of the bottom. We took the boards out for just over an hour.

During a leisurely paddle boarding session,  you can burn between 300-400 calories per hour. That is a bit more strenuous than a brisk walk and a lot more fun. We rewarded ourselves by picking up the most perfectly petite tree.

Small Biz Saturday at McDonald Garden Center

Sunday was back to basics. I woke early and tossed any remaining and tempting leftovers into the trash. I filled the kitchen with fresh fruit and simmered a large pot of turkey vegetable soup. I always find that when I allow myself to enjoy and indulge, I come back around to my healthy habits on my own time.

The long weekend brought a new repertoire of exercises. I like these types of workouts for the variety, the change of scenery, and the chance to work my muscles differently as well.

You may be thinking of trying to loose weight going into the holidays. I prefer to go with the maintenance mindset. Maintain motion! Maintain movement! The movement doesn’t have to be strenuous and it doesn’t have to be time consuming. It just has to be movement. This is the time of year to splurge, not derail but splurge. Live a little! It’s a time of celebration of/with/and family and friends. Sure, there are more opportunities to sip a cocktail or savor that homemade dessert.

The Bee’s Knees Cocktail, Venuto

I say go for it…but forgo the guilt. Stay off the scale, but more importantly stay active this season!

Pacer or Racer, There’s a Place For Everyone

In another life, not so long ago I started running with my team. If you’ve read this blog before, you may have heard about them. They make appearances often 🙂 And it is because these two right here saw something in me that fit what the Live, Love, Run vibe was all about.

#thankful

#ambassador

Frosty Sandwich at the Surf N Santa 10 miler, 2013

In 2013 it all began. I finally had found my tribe. I was pacing a small but determined group of half marathoners as they set their sites on breaking two. The memories I have made through the years since then are priceless, the miles are too many to count and the relationships I’ve fostered are irreplaceable. My time as a pacer ended in 2015 but my place on this team never faded.

As we roll into race weekend and the end of fall training, I part chuckle and part choke up when I think of how it turned out. A year ago, I began my plan to run the Richmond Half. As summer unfolded and fall took form, the want for Richmond went away. It wasn’t as important to me now as it once was. The need to chase the clock isn’t filling my spirit the same way these days that a run chasing the sunset and crunching leaves does. Even though I’ve missed most Saturday team runs, I still know there is a place for me. I enter into race weekend as a 5k participant and team volunteer. When I picture Saturday, I picture myself running and smiling through the city streets (after all this course holds my half PR) with my tribe nearby giving cheers.

As for Sunday, it will be my turn to give encouragement. It’s something I do well and can’t think of a better group I’d rather support. To the #Wolfpack, even though you may not see me during your race (kinda like you didn’t see me this season) I’ll be there and I’ve got you. Charge those streets and know that you too have a place in this tribe.

Strength Training Will Benefit You

The What:

As a trainer, I absolutely love to put my own body through fitness experiments. A few weeks ago I went all in and tossed my current workout routine out the window. I wrote about that decision here. One of the reasons I made the change was to build strength, gain stability, and increase speed in my muscles. I wanted to take time to do this before layering in a winter running program. Shamrock training starts next month and my eyes are set on a strong 8k in March.

But for now, November is in full force, which means the holiday’s are upon us. The season is all about sharing good food and creating great memories with those close to you. If you are like me, fitness pairs nicely with both of these. I am blessed enough to be able to share my passion for good food and fun fitness with many members of my growing tribe. I look forward to doing more of that over the next year. In order to do that, I need to be the healthiest version of my self which is another great reason for the switch up.

The Why: 

There are many benefits to pairing strength training alongside your running program. By dedicating time to supporting muscles like your core, your quads, your hams, and even your arms, you are able to become more stable and less likely to suffer an injury. Increasing strength also increases efficiency. You are able to expect more and get more out of your body in each workout. When you include strength in your weekly routine, you allow your muscles to function differently than they would in a run, in turn you become a more complete athlete all around. And in case weight is an issue for you while training for those long distance races, you will be able to better combat the scale by adding weight training. Replacing fat with lean muscle will increase your metabolism, helping you to burn more calories.

My Weekly Workouts:

I am keeping it short, simple, and low intensity. Most of the strength training workouts are completed before work in my den and last 30-40 minutes. Cardio is after work and on the weekends, when I can take my time and enjoy the adventure. Tips, tricks, and more on these workouts can be found on my instagram…#followme !

Strength Training Workouts| 30 Minutes,2-3x per week

Cardio Sessions| 4-5x per week: Steady state runs, fartleks, and SUP sessions.

Rest: 1 day/week

The Payoff:

It has been 3 weeks since upping my strength.  I am enjoying the workouts and the challenges they bring. My body is physically changing and my overall fitness has greatly improved. Did I mention I am sleeping better and I even lost a few lb’s, proof that my workout remix is paying off.

For more information about these workouts or your own fitness needs, email me: thefitpetite@gmail.com 

 

4 Tips to Make Your Fall Fitness More Fun

Earlier this month I found myself looking at my calendar and realizing there were no fitness goals in site. I further realized what an amazing opportunity this was and I must take full advantage of it. For this moment, I have total freedom in my fitness game. The next 90 days will be an experiment of running, strength, and more. My goal is to discover what it feels like to have no rules, no routines, and no structure.

This season I am falling back to basics….

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