When in Rome…Rock Those Tabios

This holiday season I was blessed with many gifts, one was a pair of these amazing socks from Tabio USA.F98B1526-221D-460D-B827-2904DDF82291

Another (unwelcome gift) was facing the worst cold season I’ve had in a long time with being sick on and off for over a month.  Bronchitis is the pits and it totally prevented me from giving these Signature Run Toe socks a proper trial on the running trails or pavement, but I did get to test them out elsewhere.

What better way to break them in than through touring the streets of Rome?

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My travels through Rome involved A LOT of walking and with clunky boots the added arch support was a godsend.

I had also been suffering from hotspots on my heels from wearing improper socks a few days prior and these bad boys saved me from any further blistering.  The large heel structure and snug fit prevented any potential rubbing and left my feet happy.

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The trip was a blast and I made my way home with happy feet and a full and happy heart.  I’m very much looking forward to trying them on my next run and will need to report back once I do–it’s getting that much closer to race day and Seneca7 will be here before I know it.

Here’s to health and happiness in the New Year!  Cheers!!

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Hydro Inertia Training With The Surge

16426277_1342033315848549_6104887067993813124_n  As a trainer, I know the importance of adding various stability work to build on our proprioceptive abilities. Challenging our natural movements with The Surge® is a great way to accomplish this, so you can imagine how thrilled I was to be awarded the opportunity to try it out for myself.

What is The Surge??

 

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The Surge is a portable piece of training equipment that uses water to create dynamic resistance, which will effectively challenge every part of your body as it works to stabilize the moving water.

It can be used in a variety of manners and is extremely versatile.  You can go light or add more water (see chart below) to take things up a notch.  However, you should be aware that you’ll want to lighten your load due to the added challenge of the moving water.

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As mentioned, there are a variety of ways to use The Surge. The dual vertical and horizontal handles open up a whole slew of possibilities.  You can do anything from deadlifting to jump squats.

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In addition to these traits, The Surge also comes in two different sizes.   The more compact 3.0 is great for core and upper body work.

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This is definitely a great addition to my arsenal of training tools.  I look forward to using this in my work with clients and within my own training plans.  It’s going to get a lot of use.

Have you heard of The Surge?  Do you see how it can benefit your training sessions?

If you’d like to learn more go to www.hedstromfitness.com/sweatpink.

If you’ve seen enough and want to buy your own Surge go to the link use code 💗SPHF25 to save 25% off your order.

 

 

 

 

 

 

Product Review: BOSU Sport/BOSU Family pack

Disclaimer: This post was sponsored by BOSU, but all thoughts and opinions are my own. We truly appreciate all of the brands that support the Fit Approach/Sweat Pink community.

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As you all know, we love our at home workouts and we love to find new ways to spice them up!  Enter the BOSU Sport and BOSU Sport Kids Workout DVD. The BOSU Sport is perfect for your favorite tiny workout buddy!  My son had a blast following along for a short while, but I don’t think he’s quite ready for the full length workouts that are featured in the DVDs (he’s only 3.5 years old and the DVDs are for ages 6-12).

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Ideally, we would have attempted more routines during the campaign, but we both kept sharing some nasty bugs and it made it difficult to schedule workouts in between dinner and bed time.  I am actually hopeful that we can work on putting together a few more workouts and videos, especially since I plan to work on sharing more Mommy and Me inspired workouts (keep an eye out for those, the BOSUs will make a comeback for sure!)

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(**Note:  please do not use the BOSU without shoes!  We foolishly got eager this day and didn’t strap them on.  Shoes are a necessity while using the BOSU to prevent slipping or injury)

The DVD moves were quite a bit advanced for my little guy so we often improvised and did our own thing.  From planks, to jumps, to squats, he thoroughly enjoyed himself, but as you may have guessed he wasn’t always thrilled to workout with the BOSU (as seen below).

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He’s three and he knows he has a reasonable amount of free-will.  I can’t force him to join me with every routine and that’s okay. I don’t ever plan to forcefully push my kiddo to do something he doesn’t want to do, but my positive influence does transfer onto him!

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There were many times I would catch him copying movements he had seen me perform.  Like these BOSU tricep dips!  He was actually able to dip himself and push himself back up…ALL ON HIS OWN! (I supervised of course).  I look forward to finding new ways to incorporate the BOSU Sport and BOSU Balance trainer into our Mommy and Me routines.

As for me?  I think my favorite moves are a tossup!  I love the side lunges and squats, but I am also a huge fan of planks and core work.

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Are you interested in incorporating the BOSU Sport into your family workouts?  Use code: BOSUSWEATPINK15. This will give you the following offer: Purchase a BOSU Sport and get the BOSU Sport-Kids DVD for FREE!!

Product Review/Giveaway: Mighty Nut Powdered Peanut Butter

 
This month, as a Sweat Pink Ambassador with Fit Approach, I was awarded the opportunity to test out Mighty Nut Powdered Peanut Butter.  These products were provided to me for free and though I will be compensated for my review the opinions and experiences expressed are my own.

If you know me then you know I am a huge peanut butter fan!   

Add peanut butter to nearly anything and it makes it exponentialy better!  My personal favorite ways to use peanut butter are in my morning oats, as a flavor boost in smoothies/shakes, or with apples or carrots as a quick snack.

The only downside to PB??  It’s a calorie and fat dense food and I can only enjoy it in limited quantities.  That’s where the powdered stuff comes in!

Packing 85% less calories from fat, powdered PB can be enjoyed without the guilt.

Here are two quick and easy ways to use Mighty Nut Powdered Peanut Butter!

  1. Add it to your favorite smoothie or shake recipe.
  2. Make a quick and healthy snack like apple ‘nachos’.

Simple Chocolate PB Shake

1 cup coconut or almond milk

1/2-1cup water (to thin)

1 scoop of your fave chocolate protein powder (I used Shakeology)

1 handful of ice

2tbs Mighty Nut Powdered PB (I used chocolate)

1 handful of frozen spinach

Mix ingredients in blender and blend until smooth.  Thickness will vary depending on protein powder type and which liquid you use (I find my shakes with coconut milk are always thicker).  Enjoy!

 


Apple “Nachos”


This next recipe is another quickie!  You can use a mandolin to slice your apple or do it the old fashioned way with a knife.
Recipe:

1-2 small apples or one large

2tbs Mighty Nut Powdered Peanut Butter (original) mixed with 1-2 tbs water to get to a runny consistency that canbe drizzled over the apples.

Sprinkling of dried cranberries.

Simple.  Three steps and you’re ready to head to scarf town!


I’m still working on getting a bit more creative with my uses and plan to use the original in a savory dish.  Perhaps something a little Thai inspired?  Mmmmmm spicy peanut sauce and chicken!  I think I need to get back in that kitchen!

Are you a peanut butter fan?  Do you like to use powdered peanut butter?  Well here’s your chance to get your hands on your very own stash of Mighty Nut!  I’ll be giving away one container to a lucky winner!

Entry rules (follow the rafflecopter link to complete):

http://www.rafflecopter.com/rafl/share-code/YjVjYmYwZWMwNDdkODExZmJmYmZiYjQyZjVjODIwOjU=/?

  • Follow @GoMightyNut on Twitter
  • Follow @GoMightyNut on Instagram
  • Tweet about the giveaway. Sample tweet: I would LOVE to create recipes with @GoMightyNut! #EatMighty @fitapproach #sweatpink mightynut.com
  • Pin a picture from MightyNut.com

 

 

#BOSUstrong Challenge Starts Monday 9/14/2015!!

Today I am embarking on a 4 week challenge with BOSU and Sweat Pink to prove to the world that I am #BOSUSTRONG.
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 I will squat, mountain climb, plank, push-up, lunge, crunch, and balance my way to a stronger core and leaner body.  And I will encourage my family, fit friends, and fellow challengers to join me on this fun journey because we are one big, happy #FitFamily.

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Being #BOSUStrong is not just about movement, sweat, or even owning a BOSU, its about being a leader, an inspiration to others, and sharing my own fitness journey with others. The 5 things that make be #BOSUStrong are:

  • My strong__determination__.
  • My ability to_persevere___.
  • My love for__health and fitness__.
  • My healthy __mindset__.
  • And my _desire to help others achieve their goals_.

So I want to know – are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me, @sarah_griff_fit in it and share with your friends! Let’s all be #BOSUSTRONG.

And don’t be afraid to get your family and little ones involved!  The great thing about this challenge is that anyone and everyone can participate!  I’m eager to use the BOSU to aid in my PT for my running injury (which, I’ve yet to mention on here–oops! I’ll update on that soon) and to combine with my favorite Beachbody workouts.

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As usual, little man is always eager to join me on my ventures and pretty soon he’ll be receiving his very own mini-BOSU (the BOSOsport) along with workouts geared towards kiddos. We’re lucky enough to also be participating in the #FitFamily challenge as well!

SO!! Are you ready??  Let’s get #BOSUstrong together and hustle for the muscle.

The daily prompts are below. You can also follow along HERE.

Week 1 Instagram prompts (9/14-9/18):

(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):

    • Monday, 9/14: It’s #MOUNTAINCLIMBMONDAY! Show us your favorite way to climb that mountain whether it be with hiking poles, in plank position or….? Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Tuesday, 9/15: #tempotuesday we want to see how you’re getting your heart rate up today. Tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Bonus: Show us your favorite tricep workout and tag #triceptuesday and #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Wednesday, 9/16: Drop down and give us some #BURPEES! Even better if you can make them #BOSUBurpees! Tag  #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: #workitwednesday, show us how you’re workin’ it this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Thursday, 9/17: It’s #totalbodythursday. Show us your favorite total body cardio move! Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Give us a #tbt of the most brutal cardio workout you’ve ever done! Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Friday, 9/18: #FreeFriday. Show us your favorite way to get your cardio on! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Put those forearms to work. Show us your BEST cardio move for #forearmfriday. Forearm plank mountain climbers, dolphin push-ups, forearm plank toe taps…something else? Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

Product Review & Giveaway: MealEnders

Disclaimer:  This is an unbiased review.  As an SPA, I am often provided with opportunities to review certain fitness/health related products.  I was not paid for my review, but did receive a free product for testing.

 ****WINNER ANNOUNCED!  CONGRATS NICOLE!****

A few weeks ago I was awarded the opportunity to try out MealEnders signaling lozenges.   What are MealEnders?  They are toted as the cure to overeating and work by acting on our body’s physical and psychological cues to help you avoid overeating and master portion control.

 

According to the MealEnder’s website this is how they work….

“MealEnders’ active-taste formula rewards and resets your taste buds, distracting you from the temptation to overindulge.  First the delicious Reward Layer treats you to the sweet taste of dessert – a signal we typically associate with the end of a meal.  Then the Inner Core’s Active-Taste Layer releases a proprietary blend of gentle, cool tingling sensations on the tongue, which engage the trigeminal nerve, distracting your mind from the urge to continue overeating.  You can feel your MealEnder go to work instantly.”

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I wasn’t quite sure what to think when I heard of this theory, but figured it couldn’t hurt to give them a try.  I’m all for finding things that can help stop my brain’s hunger signals and popping a piece of ‘candy’ seemed easy enough.

TASTE:

Let’s first talk about taste!  These little lozenges were not what I expected. I imagined that they would just be straight up hard candy that I would suck on.  They’re not just hard candy though, they are coated in a creamy outer layer that is super decadent.  I loved each flavor, but my favorite was the Chocolate Mint.

Chocolate Mint:  These reminded me of Andes mints and they were delish!  The only down side is that they left me craving Andes mints!

Cinnamon:  These were not what I expected, the flavor is reminiscent of apple pie or coffee cake.  I unexpectedly enjoyed these.

Citrus: These reminded me of lemon custard or a creamy lemon meringue flavor.

Mocha:  These were my least favorite of the flavors, but they were still good.  I’m just not a huge mocha person.

EFFECT:

I wish I could say that these little lozenges are miracle workers, but I can’t.  I do think they aid in keeping your mind occupied after you’re finished eating a meal, but for me the first few minutes of tasting the creamy outer layer send me into craving mode.  I know this might not be the case for everybody, but I try to avoid candy like foods because they are triggers for me.

That doesn’t mean I didn’t think they had a positive effect.  I did find that waiting it out and getting to the end of the lozenge did help to stop my urge to eat more.  The taste of the lozenge changes as you work your way through and the unique tingling sensation at the end does help to turn of the urge to eat more.

I do like having them for days where I struggle with overeating, but I don’t feel like they are meant for me at every meal.  I might be more apt to use them when I’m dining out or indulging in foods that I am more prone to overeating.  I know that right now, with my current meal plan, I’m having a hard enough time eating all of the food on my plate (I’m in a higher bracket of the 21 Day Fix Extreme plan and it’s a lot of food!) and adding in a hunger stopping lozenge doesn’t make sense.

In short, I do sense the effect and have seen the most success with using them after an evening meal (when hunger cues are high).

OVERALL RECOMMENDATION:

I recommend these lozenges for your cheat meals or for when you have a hard time shutting off the hunger (when you know you’ve had enough to eat).  I don’t necessarily think they are good for people like me that struggle with craving triggers–for me these often left me craving more chocolate or sweets and for the 20 minutes I worked on them I couldn’t stop day dreaming about desserts.

I do feel like once you get to the end the effect is greater, but I find it hard to believe that you can’t achieve the same effect by brushing your teeth immediately after a meal.  I will continue to use the remainder of the product and hope that my view may change, but upon my initial uses I’m not extremely impressed.

I do think they would work great if you’re someone that doesn’t struggle with food triggers and would highly recommend them to you.  For me the triggering effect is too high and I felt like it outweighed the benefit.  I should add that on the days where the trigger wasn’t as bad I did notice a decline in my hunger cues, especially when used in the evenings.

GIVEAWAY:

If you’re interested in trying these out for yourself be sure to get entered into my giveaway!!  To enter visit the link below and get entered!

http://www.rafflecopter.com/rafl/display/b5cbf0ec4/?

 

 

 

Product Review and Giveaway: Manitoba Harvest Hemp Hearts

Hello everyone!   It’s been a long while since my last post, but I’m back at it again!  I’m finally recovered after 3 weeks of being sick and actually have the energy to get back to blogging and chatting about some of my newest finds and happenings.

Disclaimer:  This is an unbiased review.  As an SPA, I am often provided with opportunities to review certain fitness/health related products.  I was not paid for my review, but did receive a free product for testing.

Recently, I was given the opportunity to try out Manitoba Harvest’s Hemp Hearts and I couldn’t have been more impressed.  I honestly didn’t even know what hemp hearts were until I received my bag, but I figured it was worth a shot since I had so thoroughly enjoyed their Hemp Pro 70.

What are hemp hearts?  To put it simply, they are raw shelled hemp seeds and nutritional powerhouses.

via ManitobaHarvest.com

  • Great tasting – Hemp Hearts have a slightly nutty taste, similar to a sunflower seed or pine nut.
  • Easy to use – Simply sprinkle Hemp Hearts on salad, cereal & yogurt, add to smoothies and recipes, or eat them straight from the package!
  • Nutritious – per 30 gram serving, Hemp Hearts contain 10 grams of plant-based protein and 10 grams of Omegas.
  • Hemp Hearts have more protein and omegas and less carbs than the same serving of chia or flax

 

Now that you know what they are and what they offer let’s get talking about taste!  I love these things!  They might look like bird food, but they pack a lot of taste and of the many seeds and mix-ins I’ve tried this might top the list.  The flavor is nutty and reminded me of crushed walnuts.  It was perfect for topping on my oatmeal, yogurt, and on peanut/cashew buttered Ezekiel bread.

Even my three year old really enjoyed them!  After his first bite I asked him if he liked them. His reply, “No.  I REALLY, REALLY like them!  They are yummy.”

In short, these little nuggets of goodness are the perfect snack food.  I’m actually eager to order up a larger bag for when I run out (they are that tasty).

My favorite way to eat them was on top of my Greek yogurt!



 Let’s get to those giveaway details!  ONE LUCKY WINNER WILL WIN A FREE BAG OF HEMP HEARTS!!  To enter you must follow the rafflecopter link and complete the following tasks:

  • follow @ManitobaHarvest on IG and Twitter
  • tweet about the giveaway
  • follow @sarah_griff_fit @manitobaharvest on IG
  • follow @SarahGriffFit on Twitter

To Enter Visit:

http://www.rafflecopter.com/rafl/display/b5cbf0ec3/?

Giveaway deadline is 3/17/15!  Be sure to get entered today!

 

 

Product & Workout Review: ActivMotion Bar

**This is a paid review, but my experiences and opinions are my own.  As a blogger and fitness enthusiast I do my best to provide true and honest accounts of fitness products and routines.  

 

A few weeks ago I was awarded the opportunity to review the new ActivMotion Bar.  Have you heard of it?

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What is an ActivMotion Bar?  Acting on the premise of stability training the bar is filled with rolling weights that move as you work to stabilize them all while engaging your core.  This action of engaging and disrupting movements is called Disruptive Training.

“Disruptive Training progresses people through three phases of training, with the end results being increased core strength, improved mind-muscle activation and awareness, and smart muscles that will protect and perform.”

The closest thing I’ve tried to this were fluid filled pvc pipes at a crossfit booth last summer.  I remember being thrown off-balance when I used the bar for the routine, the shift of weight made the overhead squats that much more of a challenge.  So when I learned about what this bar did it seemed like it would be a great way to boost my workouts.

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Upon initial receipt of the bar I was a little disappointed in the weight.  I like to consider myself a strong woman and figured that this 6 lb bar wouldn’t have much to offer in the form of challenging my body.  Let me tell you this, I was wrong.

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I had just started up with Body Beast and many of the exercises called for a standard weight bar (which I didn’t have).  After seeing Tony Horton use the bar in some of his routines I figured it would be just as easy to adapt it to my own program.

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It’s come in use the most during leg day and I’ve found it to be great for focusing on proper form during those hefty leg exercises.  I have weak knees so there is no need (or desire) for me to go heavy on the weights when lunging and squatting so the bar worked well to challenge my form.

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After using the bar to focus on form during my Body Beast workouts I decided to change things up and give it a go and test out some of the moves in the Movement Library.

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This bar is perfect for core work!  It’s something that I often neglect (unless it’s built into my routine) and I was glad to see moves geared towards building my core strength.

 

Moves that might otherwise seem simple were amplified when I added in the bar.  Hip bridges and heel touches never felt more challenging.  I stood corrected and was thoroughly impressed with the workout.

I’ve yet to get through every workout DVD that came with the bar, but liked what I have seen so far.  At home workouts are obviously not new to me so I have a lot to offer in comparison.

My only gripe with the workout DVDs that I’ve tried so far is that they are obviously low-budget production quality.  The first DVD I used had issues of blacking out a couple of times through the workout and there weren’t any bells and whistles.  This is not a deal breaker.  If you’re determined to get a good workout in, then these minor issues won’t bother you much.

I blame my bias for these DVDs on my overuse of Beachbody programs and the like.  I’ll admit, I always compare other workout DVDs to my BB collection and it’s a hard habit to break. I’ve been using their programs for so long and have become conditioned to the format.

I do however see the value of a great product and look forward to using this piece of equipment in the future and adapting it to my current Beachbody routines.
Screen shot 2015-02-03 at 8.57.53 AMFor more information on the bar and how to order your own be sure to visit http://www.activmotionbar.com to view their great selection of products.  The bar is available in various weight increments and there are great combination kits up for grabs.

 

 

 

 

On Being A “Larger” Runner & Preventing Injuries

I’m not a small person and I don’t carry the (stereo)typical “runner” physique.  I’m still working towards my weight loss goals and my body isn’t light and lanky.  I have heavy, solid legs and curves.  My mommy tummy still shakes and jiggles when I run and I pound the pavement hard.

nearing the finish of a 5K race

Running at this weight might not be ideal, but it still feels pretty damned good!  I’m pushing 185-188lbs these days and on a good day can push a 10:10 pace for a 5K.  My long runs are much slower, but I can go for miles and miles without needing to rest.  Really though, none of that matters–I am a slow runner, I am a larger runner, I am a mother runner, I am a runner.

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It doesn’t matter which adjective I use to describe it, it all boils down to the fact that I am a runner.  I am strong and powerful and I can accomplish more than my mind knows.

BUT, that doesn’t mean that running larger doesn’t come with its challenges.  Having a heavier build often means that you’re exerting more wear and tear on your body. Pounding the pavement hard can take its toll on the body if you do not take the proper precautions.  Many of us larger runners take on running as a means to lose weight.  Eager to go hard and hit big goals, many new runners are faced with the dread that is a running injury.

Believe me, I’ve faced my share of running related injuries and I know what my body can and can’t handle.  Surprisingly, most of said injuries occurred before I even became a runner.  In college when I participated on the woman’s rowing team I faced multiple overuse injuries to my knees.  I had IT band issues and patellar tendonitis.  There really wasn’t a time where pain wasn’t present.  I resigned to the fact that I had bad knees and thus couldn’t be a runner.

Fast-forward to today.  I haven’t faced any real injuries (aside from the time I didn’t change shoes soon enough) since my running ventures began in 2013.  In the first weeks of running I did make the mistake of using my 2-year-old running shoes and soon enough I began to feel pain in my shin.  This is when I learned the importance of a good shoe and how easing into training is the best course of action.  So, I’ve decided to use my own experiences and compile them with additional tips for preventing injury as a larger runner.

PREVENTING INJURY AS A LARGER RUNNER (aka Clydesdale/Athena runners)

*Please Note:  I am not a running expert nor a physician.  These tips are based on my own experiences and research.

  1. Ease into your training.  If it hurts when you do it, then don’t do it!  I know this seems counterintuitive because running can “hurt” in a good way without causing injury, but what I’m saying is that you need to ease your body into running so that you don’t get injured.  If you try to go too fast or too hard too soon, your body will pay the price.  I strongly advise that you take a couple of weeks to build and develop strength in your legs.  I usedP90X as my foundation builder and I think it’s what helped me feel like I could actually be a runner.Having a proper base is a great way to prevent overuse injuries.  This can also be achieved by using one of the beginner runner programs like Couch to 5K.  Programs like this ease your body into running and it’s important to follow the program as advised, it is not the time to be an overachiever (which can actually set you back instead of push you further).
  2. Buy proper footwear.  Because we are built heavier, it’s very important to make sure we make the effort to get a proper shoe and to make sure we change our shoes when they lose their support. A good rule of thumb for bigger runners is to find a shoe with a strong midsole support system.  For me this just so happens to be Asics Gel Kayanos.  Every shoe’s life expectancy varies depending on the runner’s stride, the shoe type, and the conditions the shoes are run in (i.e. concrete running vs. trail running).  For myself I usually find the 300 mile range to be my sweet spot.  It’s all about listening to your body though!  If you start to feel aches and pains that weren’t there a few weeks ago it might be time for a new pair.
  3. Choose your running surfaces wisely.  Not all running surfaces are created equal!  Concrete is by far the worse surface to run on, it doesn’t offer any form of shock absorption so your body is faced with the brunt of it.  When possible it’s best to opt for softer surfaces–this is why you often see runners on the road when there is a perfectly good sidewalk next to them.  I’ve grown to love trail running for this particular reason. My stride is cushioned by the soft ground and the scenery and terrain change makes for a fun run.
  4. Listen to your body.  With any fitness routine it’s always important to listen to your body.  If you feel achy and it’s just sore muscles you won’t do too much damage by going out for a quick jog.  If you feel pinpoint pain that worsens upon running then you might want to cut back and let your body heal.  If you’re not sure what your body needs then you might want to consider seeing a doctor.  Persistent pain is a big red flag and ignoring it can lead to permanent injury that can derail your running completely.
  5. Go your own pace.  This goes hand in hand with easing into your training.  Group runs are fun, but running with others means that you might try to push yourself too hard.
  6. Fuel your body. With any new routine (even if weight loss is the goal) it’s important to fuel your body.   This is not the time to skimp on your diet.  Your body needs to be properly fueled and fed in order to prevent injury.  Malnourishment can lead to prolonged recovery and an increased risk of injury and illness.
  7. Dress the part.  Clothing attire might not be something that seems important, but for myself I think it helps!  Having the proper clothes can save you from jostling around with each stride and can help prevent chafing.
  8. Allow for rest and recovery.  If you’re just starting out running there is no reason to be running everyday.  Your body will need time to recover and repair those hard-working muscles.  Ignoring rest days can lead to fatigue and poor form which can cause long-term injuries.  As always it’s important to be mindful and listen to your body.

I know that a lot of these tips may seem like common sense, but as a once newbie runner I know that it’s not always so easy.  I didn’t know that running shoes weren’t one size fits all.  I didn’t know that running surfaces mattered and I didn’t know that a gradual build to running was best.  It’s still a learning experience for me, but I am eager to keep running and work on that speed.

Are you a larger runner?  What tips do you have to offer?  What have been your biggest obstacles?

 

Mad(lib) For Sweat Pink #NoExcuses 2015

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Are you doing the Sweat Pink #NoExcuses challenge?  We’ve been challenged today to share our take on this fun madlib.  What does yours look like?

  • Hey 2015, it’s me SarahGriffFit (nickname, spirit animal, real name, blog name)

  • This year I would like to run faster, gain muscle , and be confident.

  • It would also be super duper awesome if I also did_my best to take a vacation_ this year. It’s not a resolution, though, just a reminder to myself to try and have the best year yet because _I deserve it_.

  • The thing I am looking forward to most this year is racing more.

  • I’ll use the one thing that truly gets me out of bed in the morning which is my blaring alarm clock to help me get up, get moving (verb) and get after my #NoExcuses 2015.

  • Speaking of excuses (ahem), my very favorite excuse is my hectic schedule and I have used it to get out of doing meal prep and working out on more than a few (number) occasions.

  • I vow to move my body and be more healthy this year even if it means I have to wake up at the ass crack of dawn.

  • Even if my alarm clock gets eaten by the dog in the middle of the night, I’ll still drag my tired but out of bed

  • I will stop blaming our son [ex: kids, dog, husband] for eating the rest of the oreos when everyone knows it was really me.

  • My kid [job, hair, car, husband, kids] are not the reason I make excuses. I will show my kid [same as before] who’s boss this year and get my run [type of sweaty activity] on

  • I know that lifting weights [type of workout] is better than cake [noun]

  • I will reward myself by buying new clothes or workout gear

  • No Excuses 2015 has just begun and already I am imagining myself a winner. I can’t wait to rock a shirt (article of clothing) from Augusta Active. I can’t wait till my sweaty friends are jealous of how fresh, clean and glowing (adj) I am between workouts with help from ShowerPill body wipes. I can see myself rocking inversions [yoga pose / workout move] in new tie one on leggings [article of clothing from Actio926] from Actio926 and looking fit and fly while doing it. And of course, I’ll be taking my workouts to the next level and improving my core strength [noun] with my new ActivMotion Bar to help me train for my next  10k [distance] race with Sasquatch Racing.

  • Oh, and let’s not forget how amazing my running tights [article of clothing] will smell during my run [favorite type of workout] after washing with some WIN Detergent. And lastly, I’ll keep rocking my 2015 with clean eats and nutrition from Beaming with Health!