I am Running

I'm a little behind on blogging, but be assured, I am on a schedule. A half-marathon training schedule that is.

I was never a runner, per say. Sure, I ran during volleyball, soccer and basketball practice during high school, but cross-country was the one sport my high school offered that I did not participate in. Trust me, that was not an accident. I sporadically worked my way up to three or four miles on an off throughout the years mostly because my now-husband IS a runner. (He is that annoying person who sits on the couch for six months and then goes out one day and runs six miles.) We usually ran together and it really can't be beat for burning calories. Still, it was not my chosen form of exercise and I never made it a long-term habit.

I have always admired runners. Really I admire any athlete who is dedicated enough to push past mediocrity. I also have a couple of close friends who have ran marathons, half-marathons and triathlons. Wow! Last month all of my curiosity, admiration and desire ignited and I decided to train for a half-marathon.

The half-marathon race is at the end of September. My husband is training with me, but I will be racing alone. He's stubborn and has his own reasons and I'm ok with running on my own. I am following Hal Higdon's plan. We have stuck to the schedule exactly and the order/routine works for me. Yesterday we ran seven miles. I am a little amazed with myself since the longest I ever ran before this month was four miles. It wasn't easy and there were a few times towards the end where I wondered why I am doing this, but at the same time, I am loving it. I am loving what my body is capable of and I am loving those extra calories I get to eat! I am still in awe that I ran for over an hour straight.

I am also running an IronGirl 10k in early September with my best friend. She was even less of a runner than I was and she's training like crazy. I am so proud of her and can't wait to race together in a couple weeks.

I'm discovering that upcoming races are great motivation. I'm already planning what I will be tackling after the September races are over. What about you - are you running any races this fall?

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I'm back!

Well, it has been way too long, but I'm back. Greece was fabulous and eventful as always. My family truly lives up to the stereotype and kept me laughing most of the visit. Too bad they weren't trying to be funny.

The heat was unbearable at times and I promised my husband we will not go in June/July/August next time. We had many "I told you so" moments since he wanted to go in May and I insisted on June/July. We arrived in Athens on a Friday morning after travelling for 22 hours. My mom picked us up at the airport. We stopped for a quick hello to Yiayia and Papou in Athens (literally five minutes), drove four hours to the port town of Kilini, rode the ferry for two hours to the island of Cephalonia and then finally drove another hour to our village. This entire day took place in a car without air conditioning in 100+ temperatures. It was not a great way to acclimate.

Once we arrived on the island we spent the first week visiting with the many members of my extended family who now live in Australia and my little sister and her family. It was a great time relaxing, swimming at our secluded beach and visiting with all the family.

After Cephalonia, we headed back to Athens and spent the next few days with all the Athens relatives. Almost every night was a large dinner with 15+ family members each night. This was my husband's second visit to Greece and my brother in-law's first. They were beside themselves with glee over all the food. Throughout our trip we enjoyed countless ice creams, desserts and gyros. Greece's desserts are largely influenced from France, so just think fancy, decadent and heavenly and you get the picture. My absolute favorite are profiteroles! Yum!

My sister, brother-in law, husband and I headed to the island of Patmos for a few days just to check out another island that we hadn't been to before. We stayed with a friend of my mom's and relaxed on the island. Once again, we headed back to Athens for the rest of our stay. We checked out the Archaeological Museum in Athens, but that was the only "tourist" type attraction we did since we have seen most of those things before.

It was a great time to enjoy family and the simple things in life. My Yiayia and Papou are 86 and 93, respectively and just amaze me with their zest for life. They still live on their own, but I know the time for them to pass on will come soon. I feel very lucky to be able to continue to spend quality time with them.

Here at home, we are busy DINKs always motivated by the next goal, working on a house project, planning the future. Going to visit my family in Greece is really a "getaway" from it all.

Strength Training Simplified

Last week I said I would go into more detail on my exercise routine. So first of all: Strength Training. The benefits of strength training are plentiful. Increased metabolism, stronger bones, leaner appearance, etc.

I used to be intimidated by all of the machines and sweaty, grunting men. I wandered around hoping on and off random machines. No more I say! Last year I spent time working out with a very knowledgeable trainer. (If you can afford it, I highly recommend signing up for a few sessions with a qualified trainer). Now, I strength train with confidence and a plan. Here are the basics:

1. Frequency: 2-3 days per week. Usually full-body strength all at once. Unless you want to enter a fitness competition or look like Ahnold you need not worry about training different muscles every day of the week.


2. Focus on the big muscles: If you work the big muscles (glutes, quads, hamstrings, chest, back) you also get the little ones right along with them. Forget the thigh abductor and the tricep pull-down. Push-ups, Lat rows and assisted pull-ups will all work your smaller upper body muscles AND the big ones at the same time.


3. Super-sets: For even more bang for your buck, do a set of push-ups between each set of bench press. (This works your chest muscles the whole time without rest so your muscles tire faster.) Or do a set of squats right next to the assisted pull-up machine between sets. (This keeps your legs working while you are doing upper body strength. ) Super-setting burns more calories because you are efficiently using your "rest" time. This means you can get a more challenging workout done faster.


4. Lift Heavy: I know this scares all the girls, but if you are not almost struggling by the end of the set, you need to lift heavier. It should be uncomfortable! Once it gets comfortable, increase the weight. You will see results if you lift heavier (hello, your muscles need to be working!!!)


5. Lift slower: If you lift in an uncontrolled, fast or swinging motion, you are working your joints, not your muscles. You have to resist the momentum to make the muscle work. I use the 4-1-2 count. 4 down, 1 hold and 1 up. The resistance part of the exercise is alway a slow-controlled 4-count. For a squat, this is the motion from standing into squat. 4 counts down, 1 count hold the position, 2 counts up. For a bench press, this is 2 counts up, 1 second hold and 4 counts down (resisting the weight from just falling.. this is where your muscles work).


6. Change it up: As you repeat a strength training program a few times, your body learns the movements and adjusts to make things more efficient (burn less calories). Change your program every 3-4 weeks to keep your body working its hardest.

Here is one of the workouts I do:
(3 super-sets of 12 reps with 1 minute rest between sets)

• Super-Set 1: Lunges - using weighted bar on Smith machine; Push-ups - floor


• Super-Set 2: Incline leg press; Dumbell shoulder press


• Suer-Set 3: Seated row with wide-grip; 1- legged squats


• Super-Set 4: Assisted pull-ups with wide-grip; Lunges or squats

Make sure you are lifting heavy enough to be sweating and working hard. I follow this up with some ab work and its a great full workout.

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One Week Soda-Free

Today marks my first week of soda-free life in oh.. probably 10-15 years. Seriously! My soda consumption has ebbed and flowed over the years. Choosing water this past week is mostly for vanity reasons and getting ready for our vacation. I will probably still consume a can of diet soda once in a while, but now that it has been a week, I don't want to break my streak.

Smoking Bans

My workplace recently broke news that a new anti-smoking policy will take effect this fall. Employees and all patients/visitors will be prohibited from smoking anywhere on company property. This will be a big change for employees who smoke outside on their breaks and visitors who go outside "for a smoke".

I think its a good thing. I abhor smoke and smoking. However, this brings up a huge debate about personal freedom. Employees are pretty much being forced to quit smoking (or find a new job). Other companies (especially health care institutions) have already implemented this type of policy.

Some employers are requiring employees that smoke to pay a higher percentage of their health care insurance premium. The logic is sound: smokers have higher health care costs. BUT (and this is big) so do those who are overweight or obese. Many of the most common chronic diseases and causes of rising health care costs are weight-related. Shouldn't people that have high cholesterol or eat french fries every day also pay higher premiums. Smoking and eating high fat foods are both personal behavior choices, right?

I'm glad smoking is becoming more taboo and I'm glad that I will be able to walk into work without inhaling second-hand smoke. But, hey, while your at it, please get rid of the soda machines and donuts!

Where do we draw the line? Does your workplace have any sort of policies about this?

Image Source: www.sciam.com

Hypo What?

The company I work for offered free employee health screenings last week at my office. As an added incentive, anyone who signed up also receives a $50 gift card. As much as I hate giving blood, it was worth $50 to me, so I signed up. My height/weight/blood pressure/cholesterol were all well within the "normal" ranges and super healthy. It wasn't really a surprise when the tests showed very low glucose levels. I was diagnosed with mild hypoglycemia in high school. Last week, they said I have moderately-severe hypoglycermia. Gulp.

Without going all clinical, hypoglycemia occurs when your body has lower than normal glucose levels in the blood. The symptoms include hunger (duh), palpitations, sweating, cold claminess, shakiness, naseau, headaches, irratibility, inability to focus, confusion and dizziness.

Since I have been dealing with this for many years I am fairly good at eating regularly and mixing protein and carbs at each meal to keep my blood sugar up. However, I do have fairly regular low blood sugar spells. Pre-workout meals are important to me and I am still figuring it all out. I do not like to feel too full when I am working out, but then I end up with low blood sugar symptoms by the end of weight lifting.

So if you know me and I am being crabby tell me to eat something!

Does anyone else have hypoglycemia or diabetes? How does it effect your food choices and exercise?

America's Test Kitchen

I am by no means a fabulous cook, but I like cooking and I like eating good food. I love watching the America's Test Kitchen show on PBS. The cooks on the show decide to make something (let's say they are going to make lasagna) and then try all the different recipes out there for lasagna. Then they use a combination of common techniques and/or make up their own to make the best tasting lasagna ever and they tell you why each technique and ingredient worked and what it does for the recipe.

All of their recipes are amazing! My friend Megan first bought me their huge The Best Recipe cookbook a couple of years ago for an engagement present. Then I bought The Best Light Recipe cookbook. Those two cookbooks are my go-to guides for making yummy meals!

The great thing about their light recipes is that they only make things that still taste good lightened up. The light book discusses the crazy lengths they went to try and make a lighter pie crust and they just couldn't do it and have it still taste good. So the book doesn't have a pie recipe. They recommend a cobbler instead if you want a light version of a pie. That's the honesty I really want! Here are a couple of their recipes I have made to rave reviews:

Lighter Chicken Parmesan with Simple Tomato Sauce

Light New York Cheesecake

Any other America's Test Kitchen fans out there?

Image Source: http://www.gpb.org/americas-test-kitchen