Sweat365 - Move more - every day!
Run on Alii Drive. 70 degrees. Awesome!
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I’ve been pounding the Airborne religiously for the last 2 days. I am feeling a little bit better. Hopefully, this cold will be gone tomorrow.
We are heading to Hawaii for Spring break early tomorrow morning. My son, Chris is turning 16 and this trip is to celebrate his birthday. We are looking forward to sun, boogey boards and snorkeling.
The Lava Man Triathlon is on March 31st. I’m going to get up early and go down to watch the start. I thought about doing it a few months ago, but I didn’t want to ship my bike and worry about all the details of racing etc. Also, this trip is about spending time with family.
I’ve taken a few days off to get over my cold. I can’t wait to run with my daughter on Alii Drive in Kona. Aloha!
I managed to get all my work outs in last week in spite of a crazy schedule. These last two days I’ve been fighting a cold. I don’t know if it’s flying, climate change between California and Seattle or Spring allergies.
I bought some echinecea tea. I am also trying a product called Airborne. It’s similar to Emergency. Supposedly, it boosts the immune system, and speeds up the recovery process. When I was getting ready to run my first marathon in 1995, I started getting congested a couple of days before the race. I drank a bunch of tea and didn’t get sick. Maybe it was the placebo effect. I am willing to give it a try!
I was in Garden Grove, CA from Tuesday through Sunday last week. I had a business conference that lasted 5 days. We started early at 8:55am and continued until 10 or 11pm at night, every night. We broke for lunch and dinner, but only for an hour or 1:15 at the most. I brought my work out clothes and hoped that I would be able to squeeze in a few work outs.
I checked into my room and headed to the gym. I wanted to get a work out in before we had our first meeting on Tuesday. The Hyatt in Orange County has an amazing gym. There were 3 treadmills, 5 elliptical trainers, a stairmaster and 3 or 4 bikes. They also had medicine balls, swiss balls, a bosu ball and free weights. The gym was open from 5am - 10pm. I ran on the treadmill, even though I prefer running outside, because I wasn’t familiar with the area.
I got up on Wednesday morning and hit the gym around 6 am. I was astounded to find every peice of equipment occupied. I was able to get in some cycling, a little running and some strength training. I was excited to see so many people making fitness a priority.
My goal was to take care of my health even though I was working long hours. I decided to workout 5 times over the course of the week, eat a piece of fruit every day, skip alcohol and drink more water.
I had met a runner/trainer who was also from Seattle, on the shuttle from the airport on Tuesday. I ran into him again on Wednesday and scheduled a run for the following morning at 6:15 am. We lucked out with the weather, it was around 50 degrees in the morning and warmed to around 70 - 74 in the afternoon. We ran down to Disneyland and back, about 45 minutes. We rewarded ourselves with Starbucks and stretching by the pool. I was able to get in another strength training work out and I finished the week with a long run on Sunday.
A lot of my clients have trouble maintaining fitness when they are traveling. I know it’s tough when meetings go late. It helps if you go into the week with a plan to get some exercise.
Here are some tips:
Bring your work out clothes and shoes
Check out the hotel gym or pool
See if there are any gyms near by
Ask about running/walking routes that are safe
TV Work outs (The Hyatt has pay per view Yoga and Pilates)
Eat as healthy as you can
Drink plenty of water
I returned last night and I feel like my fitness is still on track. This is a good thing because I will be wearing a swim suit in Hawaii on Friday, this week!
Run in LA. Feet not too bad.
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Strength training in LA.
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Ran down to Disneyland with Ben.
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Treadmill run. Strength training in LA.
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Run on treadmill in hotel. Some foot pain.
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I think about what I eat every day and try to eat heathy grains, lowfat dairy products, lean meats etc. I try to avoid sodium. The RDA recommends keeping sodium intake below 2,000 mg per day. It’s amazing how much sodium is in everything! I will weigh a few pounds more the day after eating out or having pizza. It’s a challenge to keep it all in balance. I am trying to get a little leaner and still have energy to work out and maintain my busy lifestyle.
I was reading a case study in CompetitorNW The article is about Sean, a 27 year old competitive swimmer who started gaining weight after he quit competing. As a law student his schedule is busy, despite this he still manages to get in some swimming, rock climbing and cycling. His goals are to maximize energy levels and encourage fat loss and enhance performance. Isn’t this what we all want?
Kim Mueller, MS, RD, Sports Nutritionist noticed that Sean’s calorie intake was too low. (1,635 calories) His carbohydrate intake was too low as well as his protein intake. This would explain low energy levels and poor recovery from work outs.
Calorie and carbohydrate restriction can lower the amount of glycogen stored within the muscles and liver, which can lead to reduced power output and decreased endurance capacity. High protein, low carb diets have this same effect. It’s like putting the wrong kind of fuel in the engine.
Sean’s other problem was too many calories at the end of the day. Instead of eating 3 larger meals, it’s better to eat 4-6 smaller meals through out the day.
The solution for Sean:
Increase calories to 2100, focusing on adding more carbohydrates to help him recover from his work outs. At the end of 12 weeks Sean lost 10 lbs, and increased his lean body mass by 3 pounds, which equates to a 7% increase in metabolic efficeincy.
I read this article and started analyzing my diet. My calorie intake is not bad. I am in a recovery cycle right now, which means I am not burning as many calories. I notice that I am tired sometimes and that I come up short in the fiber department. I am not much of a fruit eater. I also need to drink more water.
New diet goal: Add 2 fruits per day. Drink more water. Try not to go over 5 hours with out eating something.
Although I got a late start, I’ve been a serious runner since 1994. I ran my first marathon in 1995 on my 30th Birthday. It’s been my goal to run the Boston Marathon since then. I missed qualifying by 12 minutes that year. I needed to run 3:40 and ran 3:52. Running in the most prestigious marathon, is the ultimate for most runners. The fact that you have to qualify, only fueled my competitive juices.
Over the next 9 years I ran 6 more marathons. I love running so much that I became a personal trainer and running coach in 2001. I continued to train and came within 4 minutes of my goal in 2003, when I ran 3:49. I was seriously hoping to qualify in 2004, but it didn’t happen. I had flare ups of plantar fasciitis off and on since I began running. In 2006 I ran 5 half marathons. Apparently this was too much for my body to handle. My plantar fasciitis became acute. I had to take time off to heal. (more...) 
"It is never to late to get started and improve your health. Stay active and reap the benefits for the rest of your life"
Lisa Sabin
Personal Trainer/Running Coach
ACSM, Health Fitness Instructor
NSCA, Certified Personal Trainer
Certified Indoor Cycling Instructor 