Running and strength training

As we begin May and as we are almost half way done with the Chicago Marathon base training, I want to take some time to share a few simple strength training exercises that are beneficial to runners in order to avoid injury and help run with better posture. A common mistake beginner runners make is…

Running and strength training was originally published on Self Evolve

As we begin May and as we are almost half way done with the Chicago Marathon base training, I want to take some time to share a few simple strength training exercises that are beneficial to runners in order to avoid injury and help run with better posture. A common mistake beginner runners make is that when it comes to doing core and strength exercises, they do none. This tends to lead to them becoming injured and possibly not running or not finishing the marathon they’re training for. I’m here to help avoid this terrible situation!

Please see the images below for a few simple exercises you can do after running and/or on your days off from running. I would recommend doing 3 sets of 12 reps each side, and doing these 2-3 times a week. If 12 is too many, start at 8 or 10. Then over time add until you get upwards of 25. For the planks, start at holding for 10 or 15 seconds, three separate times with a brief break between them. Over time, add time to this plank until you eventually get to 30 seconds or longer. In addition to these exercises, be sure to drink lots of water and stretch as well! I will post some stretches in the future, but for now will start with these simple strength exercises below:

Strength exercises

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What exercises do you do to prevent injury while running and training for races? Leave ideas in the comments. Thanks!

Running and strength training was originally published on Self Evolve

Do or do not

There is no try… I spent this past weekend at Disney World where I ran the Star Wars Dark Side half marathon. And it was amazing! It was my second half marathon, but I’ve ran several races over the past 3-4 years. This one was definitely one of my favorite. The course took us through…

Do or do not was originally published on Self Evolve

There is no try…

I spent this past weekend at Disney World where I ran the Star Wars Dark Side half marathon. And it was amazing! It was my second half marathon, but I’ve ran several races over the past 3-4 years. This one was definitely one of my favorite. The course took us through Animal Kingdom, Hollywood Studios, the Disney boardwalk, and Epcot. What an amazing experience!

 

Sarah and I dressed up as BB8 and R2D2. There were a good amount of people dressed up, but not as many as I thought. Quite a few people didn’t dress up and just ran in running clothes, like a normal person. I wonder if they forgot they were running a Star Wars race? Or wanted to be lame maybe?

The medal we received is amazing. I’m in absolute love with it. It makes me want to run more Disney races to collect more awesome Disney medals. 🙂

The only cons of the race: some of the course was very tight making it hard to run around the walkers and the majority of the course was between parks which wasn’t as exciting as going through the parks. If possible, I would rather run through two or three parks more and less outside of the parks. But everything else was amazing: Star Wars characters and music throughout the course made the run enjoyable. And after about 3-4 miles, I found my pace and basically ran the rest of the race easily. Easily is a relative term here. Sarah and I only walked through the water stations as we drank water. Lots of water since it was humid and pretty hot, especially the last 2-3 miles. Thankfully we started very early (6am) so the temperature stayed mild for the majority of the run. It was a mostly cloudy day, and a little gray.

Our official time was 2 hours 56 minutes, which isn’t bad. This does make me want to try and increase my pace a little bit as I train for the Chicago Marathon in hopes that I finish under 6 hours. Or 5.5 hours… or 5 hours. I don’t want to push myself too hard, but I also don’t want to run for 6 hours lol. #goals 🙂

What inspires you? Any ideas on how to work towards a certain pace for a marathon? Asking for a friend…

Do or do not was originally published on Self Evolve

Just you wait

Over the weekend, I saw Hamilton the musical. It went above and beyond my expectations, and I felt a strong connection to Hamilton throughout the musical and afterwards. I’ve since downloaded the music and have basically been listening to the amazing songs ever since. I know that there were quite a few liberties taken with…

Just you wait was originally published on Self Evolve

Over the weekend, I saw Hamilton the musical. It went above and beyond my expectations, and I felt a strong connection to Hamilton throughout the musical and afterwards. I’ve since downloaded the music and have basically been listening to the amazing songs ever since. I know that there were quite a few liberties taken with the musical and that it isn’t completely true, but I felt like I learned a lot about Hamilton. I knew his story before seeing the musical, but I really enjoyed the way Lin-Manuel portrayed Hamilton. The way he was never satisfied, had huge goals and never let anyone or anything hold him back was enlightening.

The opening song: My name is Alexander Hamilton and there’s a million things I haven’t done but just you wait, just you wait.

When he writes 51 essays: Why are you writing like you’re running out of time?

And Angelica: He will never be satisfied. I will never be satisfied.

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I love Hamilton’s approach to life: it’s like he just goes forward blindly, and follows his heart. He comes from literally nothing (his father leaves and his mother dies) and yet rises up in life just based on his passions and natural talent. I find his story inspiring to me and my life. I hope to also go forward blindly and follow my heart and passions.

That being said, I look forward to sharing some stories with all of you in a different way than my blogs. The Self Evolve podcast channel is in the works, hoping to start recording soon. 🙂

 

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Just you wait was originally published on Self Evolve

Personal Training Session with Shawna

Check out this awesome video created by yours truly! Contact me today to join in on the fun! 🙂 This workout brought to you by: Snap Fitness Glenview, Jen Brice, and Shawna K. Let me know what you think! Thanks!! 🙂

Personal Training Session with Shawna was originally published on Self Evolve

Check out this awesome video created by yours truly! Contact me today to join in on the fun! 🙂

This workout brought to you by: Snap Fitness Glenview, Jen Brice, and Shawna K.

Let me know what you think! Thanks!! 🙂

Personal Training Session with Shawna was originally published on Self Evolve

Massive, mighty and marvelous

Today is a day full of awesome M words. While I don’t really have a goal to become massive, I do lift weights and perform body weight exercises in order to build my muscles and become stronger. I wouldn’t mind larger muscles, sometimes I feel like the bigger the better in regards to muscles. And…

Massive, mighty and marvelous was originally published on Self Evolve

Today is a day full of awesome M words. While I don’t really have a goal to become massive, I do lift weights and perform body weight exercises in order to build my muscles and become stronger. I wouldn’t mind larger muscles, sometimes I feel like the bigger the better in regards to muscles. And without trying to, I won’t look too big. Women with muscles are sexy, and I’m all about that.

The best part about having massive and mighty muscles? The fact that you burn calories and fat quicker. Higher muscle means higher metabolism. Which is good for someone like me, who likes to eat. I basically wake up hungry, and am hungry for about 90% of the day. I drink lots of water, to help fight the good fight against eating everything within sight, but I can easily eat a full meal and still wonder if I should get dessert. While I usually hold myself back, I know deep down that if I didn’t work out 5-6 times a week and work towards increasing my muscles I would be in trouble. Of the fat variety.

Some of us workout to be in shape. I work out to avoid being fat, to be healthy, and to feel good. It also helps me reduce stress in my life which lets me be marvelous in my everyday life. With less stress, I’m able to focus on the positive in life and work on bettering myself in every avenue in life.

While I’m not perfect, far from it actually, I strive to take baby steps as often as I can towards my goals, both physically and mentally. In a similar way, I also try to take baby steps towards bettering this business. I try to post on social media daily, sometimes multiple times. I try different types of posts to see what works and what doesn’t work. I have a new video coming soon, and a few other videos in the works. In addition to these, I am also going to be starting a few recordings. Nothing too crazy, but I have some stories about my life I’d like to share in hopes of providing motivation to the people listening in. While this is very much a personal training business, I don’t believe helping people achieve their fitness goals ends at fitness. Fitness and exercise isn’t just something you do, it’s a lifestyle and a mindset. To have a positive outlook on life is key. More about this to come.

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Massive, mighty and marvelous was originally published on Self Evolve

There could never be a more beautiful you

**Warning, this post isn’t meant for under-aged viewers** What do you desire? Everyone has different desires. Some desire to lose weight, others desire to gain muscle. Some desire to be skinny, while others desire to have curves. What do you think your ideal partner desires in their partner? What do you find appealing? There are…

There could never be a more beautiful you was originally published on Self Evolve

**Warning, this post isn’t meant for under-aged viewers**

What do you desire? Everyone has different desires. Some desire to lose weight, others desire to gain muscle. Some desire to be skinny, while others desire to have curves. What do you think your ideal partner desires in their partner?

What do you find appealing? There are many people with many different shapes and sizes. And at the end of the day, everyone has their own type of beauty. They say beauty is in the eye of the beholder. What do you find beautiful?

The song Beautiful by Christina Aguilera comes to mind:

You are beautiful no matter what they say

Words can’t bring you down….oh no

You are beautiful in every single way

Yes, words can’t bring you down, oh, no

So don’t you bring me down today…

The problem with society is that people look to others to tell them if they’re beautiful or not. Please just know, you are beautiful! Truly! 🙂 As Jonny Diaz says:

There could never be a more beautiful you

Don’t buy the lies, disguises and hoops, they make you jump through

You were made to fill a purpose that only you could do

So there could never be a more beautiful you

What makes you feel beautiful?

For me, it’s this gorgeous photo my awesome photographer friend took of me:

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Contact me today for butt exercise ideas! 😉

 

There could never be a more beautiful you was originally published on Self Evolve

Strength breeds strength

I’ll be honest, I haven’t always been surrounded by the right people. I’ve had people in my life try to drag me down with them. Slurring their words, trying to get me to believe that I wasn’t worth the time or energy. It’s hard to think of those dark thoughts that entered my mind at that…

Strength breeds strength was originally published on Self Evolve

I’ll be honest, I haven’t always been surrounded by the right people. I’ve had people in my life try to drag me down with them. Slurring their words, trying to get me to believe that I wasn’t worth the time or energy. It’s hard to think of those dark thoughts that entered my mind at that time in my life. Over the 30 years that I’ve been on this planet, I’ve learned that I am worth the time and energy, and so much more. I’ve learned to surround myself with people who are strong like me. I provide strength to others, and expect the same from the people around me. Anyone who doesn’t believe in me doesn’t deserve my time and energy.

How do you provide strength to others? And do the people in your life lift you up as well?

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Strength breeds strength was originally published on Self Evolve