Movember – No Mustaches Here!

Mo-vember has become a very popular tradition in the month of November. It’s a very fun way to help raise awareness for an important cause but Mo-vember has never really been a big thing in my household. This is the first year we’re even participating in the event. Well, I am not participating, technically, as I lack the special ability to grow face hair (thankfully).

I’ve seen a lot of marketing of ‘alternative to Mo-vember’ options for women out there. NoBra-vember was particularly amusing. I decided to do my own thing, maybe it will catch on, maybe it won’t, but to me, it was a great motivator in a month when motivation is at its lowest and chocolate treats abound.

Enter “Move-mber”! For the month of November, I’ve committed to get up, get out, and get moving, in some way, every day. Those of you who follow Rapunzel’s Adventures on Facebook have probably seen the updates as the month progresses. Hopefully, this sheds some light on those daily (seemingly random) updates.

I’d love for others to join me in my Move-mber initiative, it’s open to anyone and everyone. There’s no need to go to the gym, specifically, or feel obligated to run through a snow storm. The goal is just to find ways, within your physical limits, to increase your activity each day. On rest days, even, I make an effort to walk every hour or to use my work breaks to take the stairs when I wouldn’t otherwise. Anything that’s more than what you usually do is perfect. It’s all about staying motivated and not letting the grayness of November keep you on the couch.

Come and join me in Move-mber!

[Infographic] 10 Exercise/Health Myths

Exercise Myths

A lot of these myths are things I encounter when talking about fitness with people, especially the cardio and scale points. While I have trouble adhering to some of these things (marathon training kind of flies in the face of limiting oneself to 20 minutes of cardio), I know the reasoning behind it.

How many of these facts are new to you? Would they change how you approach your own workouts?

September 15 – Metabolic Legs

I had a couple of exercise goals this weekend to get back into my workout routine as well as trying to break through my plateau. Plateaus are just depressing and they can really kill any motivation if you let them.

In the hopes of bringing something new and challenging to the table, I opted to try a metabolic workout this weekend. I’m new to metabolic training as a whole, only having done a couple of metabolic workouts before, but the general goal is to do short but strong whole body cardio movements (burpees, weight squats, rowing, sprinting, box/sled pushes, etc.) so that the whole body is engaged. With metabolic workouts, you’re trying to keep a high intensity in your routine, so you should be sweaty with a high heart rate well before the end of a set. If you aren’t, you’re not pushing hard enough.

That’s part of the reason I tend to balk at metabolic workouts. I don’t mind getting sweaty, but when my heart rate increases rapidly or through movements where my arms are engaged (holding weights up during cardio, burpees, etc.), I have a very difficult time breathing. I suffer from a case of exercise-induced asthma which pretty much stops me in my tracks after not too long. I’ll save that discussion for another time, but suffice to say, metabolic workouts are the bane of my asthma where weight or resistance training is not. It took a lot more mentally to push through this workout than it does most just in light of my fear of suffocation or passing out. Yes, you do push yourself as hard as you can, but no one really benefits from passing out, do they? I decided I wouldn’t let my fear of collapsing stop me from trying my hardest.

For breaks, I took 5-10 minutes (usually around 5-8 minutes) between sets for recovery. That’s a long time, but the reality is, recovery is key so that you’re able to complete the next set. With resistance training, 1-2 minutes at most is what you’re looking for between sets, but with a metabolic workout, you would not be in good shape to complete the following set if you did that short a break.

Also, I always made two slow-paced laps around the workout room before stopping for water or sitting down to stretch. It helped to bring my heart rate down, allowing me to breathe consistently again, as well as kept the blood flowing in my legs. If I had sat or laid down right away for a period of time, my legs would have seized up (more than they were already doing) and that would have made any further sets even harder. As much as it feels like you just want to lay down for 5-10 minutes, you have to try to walk it off for the first bit. It really does make a difference.

Metabolic Workout – 4 sets (timed) with 5-10 minute walking breaks between each

Bench Jumps: 20 reps – you want to land as softly as possible on the bench, avoiding a loud ‘slam!’ sound on landing. I often have mental challenges with these due to a fear of tripping or falling off the bench. Putting them at the start really helps to prevent it from psyching me out through the rest of the work out. As always, remember to contract the core (abs) when jumping.
Jumping Lunges: 20 reps – even though you’re doing these in fast succession, remember to get into a full lunge position and land on both feet at the same time. I’m prone to landing one and then the other which can not only put too much weight on one leg and knee, it can throw off your balance. Be sure to avoid leaning forward by keeping a pelvic tilt and a straight back in your lunge position.
Burpees: 20 reps – you have to contract the abs while doing these and that is something with which I still struggle. Unlike the video, I add a jump when coming up each time, for extra leg engagement and cardio. I find the key for getting through these is to pace myself. While I am doing this routine for time, by not going as fast as possible in the start, I have enough energy to get through the full 20 reps. If I went all out at the start, I would maybe get 5 done before I had to stop and catch my breath.
Squats: 20 reps – form is key with squats. Avoid leaning forward or shifting your weight to the front part of your foot. You want your chest to be up and facing forward with your butt back (as if you’re about to sit on a chair). If you’ve done deadlifts before, it’s similar to the form in terms of keeping your butt out behind you with your back up. The goal is to get to at least 90 degrees on your squats every time.
Jumping Squats: 10 reps – form is just as important but you will be coming onto the fore-foot a bit in order to push-off for the jumps. You want to get as close to 90 degrees as possible, still, and don’t let your upper body tilt forward (facing towards the ground).
Box Push: 2 passes @ 45 pounds – a pass is along one whole side of the gym, for me, so the distance can vary if you have a smaller space. When pushing the box or sled, you want to remember to keep the hips down (you don’t want your but high in the air or your back to be curved inward). Remember to push from the glutes and to sprint as hard as you can for both pushes.

When I did these for time, I had negative splits which really encouraged me but I found I almost became too focussed on the time as each set passed. If you have someone who can time you, it may be best to have them record it without telling you so you don’t feel pressured to keep up or beat your previous time. Some might like that pressure, but I found it distracting in the last few sets.

My splits:
Set 1: 5:32.74
Set 2: 5:28.79
Set 3: 5:26.30
Set 4: 5:22.54

Bia Sports Watch – More than your Garmin will ever be!

I’m working on a great recipe review that should be out sometime today, but to tide you guys over till then, I wanted to give a shout-out to a great product that needs your help!

Some of the various activities for which the Bia Sportwatch is great. (c) Bia Sport

Bia Sport is preparing to release a really innovative sportswatch that blows the competition away. I’ll highlight my thoughts on it below but please take a minute right now to look at their promo video on kickstarter to see why this technology really fills the niche that current watches don’t for all athletes out there.

Done checking it out? Okay, so here are my thoughts on it.

  1. Safety alert for peace of mind on solo workouts” If you run outside alone (at night or not), or you work out alone at the gym or on the field, what is your current mode of communicating distress if something were to happen to you? I wear a RoadID at the gym and while running and I got one for my father to wear at the gym as well. My thought is, I know who I am, but if I can’t speak, who really knows how to get me the help I need and who to contact if I have to go to the hospital? This watch will transmit your location to a designated emergancy contact FOR FREE as well as to 911 dispatchers for a subscription price. It also will sound a loud alarm to alert anyone nearby that you need assistance. The peace of mind that comes with knowing I can hit a button and my boyfriend knows where I am and that I need help is amazing. I ran last weekend in the scorching heat and he ended up driving my route a couple times to check on me. This watch would have saved him the gas and the worry.
  2. Quick-connect GPS; no more time wasted “finding satellites”“My current watch doesn’t have GPS. I wanted it but I can’t afford it. I also wanted a heart rate monitor. I’d be looking at 300+ minimum for something like that. Backing this now, I can get the watch (which includes heart rate monitoring as a standard feature) and the GPS function for 129$. The fact that I can get it in different colours with nice sleek design at a fraction of the size of the other watches out there (like Garmin, seen here), that’s amazing! Plus, friends and family can follow me on race day online! That’s really handy for my out of town races.

    A Garmin versus the Bia Sportwatch. (c) Bia Sport

  3. Data to your online training log; no more time wasted “sync’ing”” I enter my stuff manually into dailymile. I’m very diligent about it. This would be a great feature to have.
  4. iPod-like ease of use; just one button and a touchscreen” I fiddle with my watch a lot when it comes to pausing the clock or the timers. I like that this will be an easy-to-use interface while in the midst of doing a sprint interval. I can’t always hit the right buttons (or think coherently) after pushing the limits on my cardio training.
  5. Unlimited intervals Run as long as you want without worrying you’ll hit a cap or have to reset it. How annoying would that be?
  6. Battery It runs on an easy to replace, long lasting watch battery. I have the same one in my current watch, which I use for running and every day use. Lasted a long time and cost about 6$ to replace. Think about how much fun it is to charge your Garmin and find out mid-race it died on you.
  7. Colour/DesignIt looks nice. That might not mean much to some, but I like to plan what I wear when I run races, and the idea that this watch can have interchangeable bands and the watch itself is sleek and stunning is a big plus to me.

    The various colours of watches (more band patterns available than pictured). (c) Bia Sport

I know I sound like a saleswoman but really, it’s because I feel so passionate that women runners (and men too!) and atheletes in general have no real choices out there. And the options available are so not designed with the things in mind that I value.

I value security. That is one of my biggest concerns with running. I have always run inside until recently because of the lack of security when running alone. A girl was shot and killed in the apartment building next to mine and I live in what is considered to be a safe and family-friendly neighbourhood. Running outside is now a must-do for me and I want to feel like I’ve done everything I can to be safe and wise about my choices.

I also value functionality. This watch does everything I want: GPS, heart rate monitoring, speaking with my training site, etc. It also is easy to use when in motion and doesn’t weigh me down. I have seriously tiny wrists compared to the rest of me, and a Garmin looks like a monster on my wrist. The fact that the colourful bands are soft and comfortable, won’t pinch or catch, is a bonus.

Bia Sport’s kickstarter campaign has 7 days left and if they can’t reach their goal, the watch won’t be realised. I’m asking anyone and everyone with any interest to please help spread the word and ‘back’ this project. You can give as little as a dollar and pledging to buy a watch through this program (as opposed to when it finally goes to production) is a lot cheaper.

In case you want the link again, here’s their kickstarter page!

true blood workout

This is a great way to use up all that pent up energy from watching Eric and Alcide! I could really get into at-home work outs if they were all like this!

pumps & iron

In case there was anyone left out there who thought I was cool…here’s a True Blood workout. I know, I know, I need to get a life. But it’s Just. So. Good.

The new season of True Blood premiers this Sunday on HBO and, if you couldn’t infer by the post on my son/plant Lafayette, I’m beyond excited. I love this show. In preparation for an entire summer of watching the insanely attractive supernatural bodies on True Blood (I’m looking at you, Eric Northman), I’ve created this workout. And the best part about it is that you can do it right in your living room, no shoes or equipment required. Heck, you don’t even need to wear pants!

It’s like a drinking game, only healthy.  And, ok, less fun. As you watch each episode keep an eye out for the following things to occur. When they do, complete the…

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Protein Part One: Why and How Much?

I’ve been talking with a lot of fellow runners and fitness pursuers lately about food and diet changes. It has had me thinking more about the common misconceptions out there about ‘healthy’ eating. I was speaking with one friend about little changes in what she consumes and when I mentioned increasing protein, I could see her immediately react with nervousness and she said something that has stuck with me for a while: “I’m not going to be training to be a runner.”

It’s probably because I have been so immersed in learning about the various macronutrients out there that her comment struck me as bizarre. I didn’t realize, until then, that some people don’t really know what certain macronutrients do and how they work into the different fitness routines.

Protein is good for everyone. Period. It has more effect for those who actively do some sort of resistance/weight training, less so in terms of cardio. So let’s look at protein more closely. This will probably be broken into a few segments since there’s a lot of information.

Why Do We Need Protein?

Like with the various fat discussions, the basic answer to why protein is good for us comes down to the composition of protein. It is made of various amino acid chains. Amino acids are the foundation and bricks of muscle. You can’t build or maintain muscle without protein. Amino acids also regulate hormones, enzymes, and immune chemicals. Normally, we can make 12 of the various amino acids internally. The other 8, considered essential amino acids, we have to get from outside sources.

Healthy fats (like Omega-3), including, unfortunately, unhealthy fats, and protein encourage the body to feel full which in turn helps decrease cravings and overall caloric intake. As well, protein has the highest thermic effect of all macronutrients. What that means while we burn energy (ie. calories) to process what we eat, protein takes the most energy and therefore we burn more caloric fuel to process protein than we do carbohydrates or fats.

Carbohydrates can have strong effects on insulin and blood sugar, but when consumed with sufficient amounts of protein, the effect is significantly decreased.

How Much Protein Should We Have?

Currently, the daily recommendation for sedentary individuals, to maintain day-to-day functions, is around 0.8 grams per kilogram of body weight or 0.5 grams per pound of body weight. The amount increases to 1.4-2 grams per kilogram of ‘desired’ body weight for active people going as high as 1 gram per pound of ‘desired’ body weight.

I would use caution when looking at ‘desired’ body weight, though. If all that matters is the number on the scale, the above works against you. For example, if I’m 160 pounds and my desired body weight is 130 pounds, by limiting my protein intake to only 130 grams of protein a day, I will drop weight, but that weight will come partially from my muscles. Your body will use muscle tissue as fuel, if need be, and by not feeding your muscles the ‘bricks’ it needs to keep itself building up, then they will become smaller. As muscle weighs more than fat, this effect will result in a lower scale weight.

A better rule to live by, for active individuals, is about 20-30 grams per meal for women and 30-40 grams per meal for men. Overall, 30% of your food on a given day should be protein. The normal maximum amount that can be absorbed at one time on average is about 30-40 grams. This varies based on the overall available muscle mass.

It’s better to have excess protein rather than excess carbohydrates. Carbohydrates convert into glycogen to fuel the muscles during any high intensity activity. If the glycogen is not used within a short time span, it is then stored for later use as fat.

As we know above, protein takes more calories/energy to process and this is partially because protein goes through many more phases before going to storage (if it goes there at all). Any extra protein in the system is first converted to glycogen as fuel for muscles. Any extra is then changed again and used to build up lean muscle mass to a finite amount (varying based on muscle size, so less so for women). After that, it is converted back into glycogen and stored in the muscle as fuel if it is not used right away. It is only after that point, that is could potentially be stored as fat. Keep in mind each step in this process requires converting the protein which in turn burns calories.

In comparing protein to carbohyrdates in terms of processing, it’s easy to see that overloading on carbs can quickly lead to fat store build up. There is 1 step in the conversion process. With protein, there is 4-5 steps that it goes through before it could potentially enter the fat stores of the body. Protein, in addition to going to the muscles first and staying longer, takes 4-5 times more energy to process so it burns way more calories on the way which in turn creates more places for the protein fuel to go before becoming fat.

Is it possible to have too much of protein? Yes, probably it is. It’s possible to have too much of anything, really. The key thing here though is that the limit of ‘too much’ in terms of protein is extremely high and much harder to reach than the limit of carbohydrates or fats. The average person would be very hard pressed to hit that limit without intense over-supplementation. Hitting the carbohydrate limit is easy and the majority of us do it ever day, especially when we fail to combine carbohydrate consumption with high intensity interval training of some kind (not steady-state cardio).

In part two, I’ll tackle the various sources of protein, the traps of ‘high protein’ labels, and ways to increase protein in your daily meals.

Also, keep an eye out this weekend for the start-up of my (protein) shake series!

[Re-Blog] 5 Reasons Why Running is NOT the answer to fat loss

I’ve had this almost exact discussion with many friends, family members, and fellow runners over the past few years. It was one of the first things I had a challenge with when I started training for my races. My trainer and I work on solely muscle/resistance training when I’m amping up the running distances which also helps when my body might turn to muscle as a fuel for running instead of fat (since it wants to store it as explained in the post). Great advice and thoughts on better ways to focus on your body fat levels!



“It’s so frustrating!! I run every day, but I just can’t burn the fat off!”
This came from a new client of mine last week; someone who had struggled with bodyfat levels for some time. (and before I go on, I do have her permission to write this)
So this good spirited, fairly motivated lady had devised a weight loss routine based around lots of running, and not a lot thought. She’d put so much mental and physical energy into these daily runs, and whilst she had a good level of endurance, she was still struggling with the weight.

She continued to explain her thinking behind it: “well, I figured, the more I ran, the more fat I’d burn.”
I replied by saying “this sounds logical enough, but the body doesn’t quite work like this. In fact, while you might be working really hard in running, you could be doing…

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