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Tips for Your Next DESTINATION Race

Destination Race Photo

By: Angela Ciroalo

Are you considering traveling to a race in another city, state or maybe even country? Try a destination race!
Destination races are great for solo runners, groups of friends, and even families.
They create the opportunity for the runner to visit a new place, take a vacation, meet new people, and participate in a new event.
In an effort to ensure the trip is worry-free, enjoyable and exciting, read my list of nine essential tips to prepare for your next destination race.
Earlier this year I traveled to California to run in a 10k race on the San Leandro Shoreline, a few miles from San Francisco.
The race was a lot fun, the course was beautiful, and the weather was spectacular.
As a result of my travels I shared with you several tips to help you have an awesome time and maybe even set a personal record during your next destination race.

Destination-Race-Packing-List

Pack Race Day Gear First
Before packing your favorite bathing suit, that beautiful dress that has been sitting in your closet, or the sunscreen – you may want to start by packing your essential running gear.
Imagine waking up race day morning to find out that your running shoes are sitting on your living room table?
Pack the essentials: shirt, shorts/pants, socks, shoes, gels, belts, headband, hat, or anything else that you run with on a daily basis.
When deciding on your outfit, be sure to check the weather forecast of the race destination.
For those who are concerned their gear might get lost or stolen, another option is to pack race gear in your carry on – or to even wear it during your flight, or while you are traveling.

Use Extra Travel Time to Relax
During your travels try to make time to stretch, drink plenty of fluids, rest if possible, and prevent any unnecessary stress.
Traveling can be difficult for everyone, although when you are preparing for a specific event travel can become exceedingly more difficult.
Use this time to visualize your race, remind yourself of all of the hard work you have done to prepare for this event, congratulate yourself for the success you have achieved thus far – and get excited!
Utilize this extra time during travel to prepare your body, physically and mentally. This way when you are arrive you are fully prepared for the big day.

Race at Beginning or End of Vacation? 
When planning your race destination, be cautious of where you place the race date during your trip.
Placing a race at the end of a vacation can leave you depleted and tired on race day. Additionally, you may not be in top shape and your results may suffer.
Scheduling the race in the middle of the trip can cause complications. The race may interfere with the itinerary or other vacation plans.
If possible, schedule your race at the beginning of your trip. This will allow you to race in your top shape, you will be in race mode (not vacation mode), you will be (hopefully) well rested, and you will have plenty of time to vacation and sightsee after the race is over. Most importantly you can celebrate your success throughout the remainder of the trip.
During my recent trip to California, I raced the morning after our flight arrived. Though this was slightly difficult because the flight had landed at 12 am the day prior, I was thrilled because I felt prepared, focused, and the time difference gave me an additional three hours of sleep.

What Do I Eat? 
What you will eat the night before, the morning of, during the race, and after the race are all very important factors to take into consideration.
The pre-race meal and the post-race meals are generally the more important meals, therefore you will want to be extra cautious when planning these out.
The last thing you want is to eat food your stomach is not familiar with the night before a race causing you to feel uncomfortable or ill. Stick to the age old tip; don’t try anything new race week.
When choosing a restaurant, pick food that you are familiar with eating the night before a run. In the event of an emergency or issue, be sure to pack snacks and foods that can be easily stored and consumed.
After the race be sure to not wait too long to properly refuel with adequate nutrients.
Some great tools to use when choosing your pre- and post-race meals include Zagat, LocalEats, Open Table or Yelp. These websites and smartphone applications with help you to locate restaurants and eateries that fit your needs.

Transportation to The Race
For those who utilized public transportation to arrive to their location be sure to pre-plan transportation for race morning.
The morning of a race can be stressful, tiring, upsetting and even nerve-wrecking.
In an effort to avoid confusion, or even arriving to the race late, plan your route and method of transportation in advance.
Ordering a taxi cab or using online transportation networks like Uber or Lyft can save you time, energy and money.
During my trip to California I used Lyft to arrive to my race destination race. The cost was inexpensive and the process was accommodating and safe.
Renting a car is another safe option. A can rental can also be beneficial if you plan to sightsee later that day.

Proper Hydration During Travels
Traveling often leaves the body dehydrated and tired. In an effort to avoid this common issue pack a reusable water bottle to use during your trip.
Most hotels offer filtered water to their guests and locations to refill water bottles.
Be sure to drink plenty of fluids the days you are traveling to and from your destination, the day before your race, directly after your race, and during your sightseeing ventures.

Sleep and Rest
It is quite common for athletes to lose sleep the night before a big event.
In an effort to avoid race day fatigue, make an effort to receive adequate sleep the days leading up to the race.
The days leading up to a race are often spent tapering (running less to rest your legs), therefore your body will appreciate the extra sleep.
After tapering and sleeping 8-10 hours before the big day you will arrive to race day fully prepared to give your best effort.
After the race, you will also want to set aside some extra time to rest your legs, sleep, stretch, foam roll and walk.

Destination-Races-600x600

Proper Post-Race Recovery
After a race it is easy to get caught up in the post-race activities, food and festivities; however these actions can make recovery very difficult.
After your race make time for your regular post-race routine which should include; hydrating with electrolytes and water; re-fueling with adequate protein, carbohydrates and fats as well as vitamins and minerals; stretching and foam rolling; resting and recovering; and getting a good night of sleep.
This may be difficult if you have limited time in your location and you want to squeeze everything in, however keep in mind that chances are you will feel it later.
After my race in California, I showered and went directly out to sightsee and explore.
While this was beneficial for my legs to spend time walking after the race, I did not to take some time to stretch, rest and properly refuel.
As a result, I felt fatigued and sore by the end of the day.
Take it from me, the extra hour of rest, proper refueling, and stretching can make a world of difference while decreasing recovery time dramatically.

Have Fun!
Take photos, do funny poses, make new friends, try new foods, take in the sights, try your best – and have a good time.
The purpose of your trip is to enjoy yourself. Destination races often go down as one of our top 10 favorite races ever completed.
They are filled with a sense of freedom, opportunity, mystery and excitement.
Take this time to enjoy this experience.

SF

Caption: Me in San Francisco for a destination race in February 2017 – Took first in my age group!

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Behavior Change – How to Create New Habits

Over the weekend I learned a new term; neuroplasticity.

This term may sound scientific and intimidating, however do not allow the length or technical nature of the word steer you away.  

Neuroplasticity is actually quite amazing. The term, which was not discovered until recent years, allows our minds to change and develop throughout the entirety of our lives. We do not learn a certain amount of information up until a certain point and then remain stagnant. Our mind is able to develop, change, improve, expand and alter every day.  

neuroplas

In an article published by Stephanie Liou, Project Leader and Student Researcher for the Stanford University’s Huntington Outreach Project for Education, explained that scientists previously believed that the brain “stopped developing after the first few years of life.”

As a result of new research, scientists now believe that, “the brain continues to reorganize itself by forming new neural connections throughout life,” Liou explains in the Stanford University article titled, “Neuroplasticity.” Through neuroplasticity the neurons in the brain are able to compensate for injury and adjust their activity in response to new situations or changes in the environment.

How is this possible? Neuroplasticity makes learning new skills, information or habits possible.

Neuroplasticity, as defined by Medicinenet.com, is the brain’s ability to reorganize through the formation of new neural connections.

In other words, neuroplasticity is the brain’s ability to create new habits and process new information.

Each time a new experience occurs, a new decision is made, or a new action takes place, the brain will create a new pathway for this thought to take place.

Imagine walking to the store around the corner each morning for a cup of coffee. Today, instead of walking to the store you regularly frequent you decide to make a pot of coffee at home. As this new decision is made the brain will create a new neural pathway allowing this new decision to be possible.

The process is better known as the “reorganization” of the brain allowing the formation of new neural connections, according to Liou. This reorganization process is one that we can all benefit from throughout the entirety of our lives.

neuroplasticity

Putting Neuroplasticity into Practice
On the first day this new activity may feel strange or uncomfortable. The second day, you still may feel uncomfortable, while slightly familiar. The third day you may begin to think making coffee at home may not be that bad. And finally by the fourth day making coffee at home may become second nature as you recognize the cost-effective benefits.  

Each day that you choose to make a new decision the neural pathway that allows the activity to take place is strengthened. As the neural pathway is strengthen the previous pathway begins to weaken. Overtime the previous pathway will become so weak that the brain no longer triggers the mind to make the previous decision, allowing for the new decision to become second nature.

Consider how difficult it may feel the first time you drive to a new location, begin a new activity, or learn a new skill. The activity feels foreign and unfamiliar, the word sounds like a different language, and the location feels out of place.

neuro-plasticity

Putting Neuroplasticity to the Test
Sounds awesome right? Maybe even too good to be true? How about putting neuroplasticity to the test. In an effort to give this new scientific-sounding new neurological pathway to the test.

Step 1: Select a new activity which you will do a minimum of once per day for 28 days. Make sure the activity is completely new and you are not currently doing it in any way.

Step 2: Commit to completing this activity once per day for 28 days. Allot time to complete this task.

Step 3: Put the activity to the test. Make a note of the difficulty level to begin the new task each day. Complete a mental check in. Do you feel out of place? Does the word sound foreign? Does the activity feel uncomfortable? Chances are “no,” instead you will in fact feel comfortable, at ease and you may even enjoy the activity.

Angela’s 28-Day Neuroplasticity Behavior Change Challenge
Over the next 28 days I have decided to take on a daily meditation challenge: “I will meditate, every day, a minimum of once per day, for a total of 28 days.” – Angela Joy

I chose 28 days because it is the length of time of the month of February, not because of the belief that a habit is formed in 21 or so days.

Psychologist Jeremy Dean, the author of, “Making Habits, Breaking Habits: Why We Do Things, Why We Don’t, and How to Make Any Change Stick,” found that creating habits is not a one-size-fits-all solution. In other words, there is not a set amount of time that every person will complete a daily task thus forming a habit.

Therefore, my timeline was not selected with the assumption that I will create a habit in 28 days, however I would like to measure how my body feels and reacts to 28 days of consistently completing this new activity.

In sum, I hope this article will inspire you to learn new information, try new things and attempt new healthy habits!

If you are interested, join the 28-day challenge and commit to complete this new activity for a total of 28 days.

If you do decide to take on the challenge, please share with me! Send me the challenge you have selected and why you have chosen to complete.

❤ Wishing you joy, love and blessings along the way as you allow neuroplasticity to occur in your brain!

Best,

Angela Joy

 

Transform Your Dreams Into Reality – One Step At a Time

New Year’s Resolutions – they are so cliche, aren’t they?

Or, are they actually a great idea! There are so many things in our lives that we wan’t to achieve, but we are often faced with unexpected commitments, tasks and obligations.

Goals become dreams, and dreams become distant memories in our minds. Why is this? Because we are TOO busy? If we are TOO busy, what are we doing with our time?

Watching a movie, taking a nap, going shopping – sounds very busy! If something is your goal, you will make time for it.

Therefore, this 2017 New Year I am challenging you to make your New Year’s Resolutions something worth making time for.

Transform your thoughts into dreams, and from dreams to wishes, and from wishes – to goals.

Let us take this opportunity of a new beginning to make things happen in our life. To stop and say, “This is not how I want this story to end.” Take charge of your life. Dump that excuse, “too busy.” Recognize that you do have the power to make whatever it is that you truly want to achieve – possible.

My New Year’s Resolution? I didn’t create a resolution per se, I created a list of 2017 goals ranging from; personal, career, financial, fitness, spiritual, and more. My favorite goal is to finish the USAT National Age Group Triathlon in a specific time. ❤

This will involve a lot of work – hard work. Therefore, there will be no time for, “I am too busy.”

What is your New Year’s Resolution?

I would love to hear the wonderful resolutions you have in mind! Share below!
Have a happy, healthy and safe New Year ❤

new

❤ Wishing you love, joy and blessings,

<Angela Joy

 

Running From Recovery

And they’re off! The clock is ticking and the runners are making their way through the 5k route towards the finish line.

I make my way through the crowds of people, running one step at a time, trying my best to keep up, however I can’t help but feel—well terrible.

My legs are sore, my throat was throbbing, even my bones felt pain—I was tired.

I had been racing and training hard all summer with little to no recovery periods, and I was feeling the effect.

Continuous exercise, day after day, with little to no rest or recovery can be detrimental to performance as well as health.

Negative effects can occur in muscular strength, mental strength, and physical health.

rook-run-angela-bad-formm

The Effects of Too Much Exercise

According to an article published in the U.S. News & World Report titled, “Ten Signs You are Exercising Too Much,” over-exercising without allowing your body adequate rest can lead to “diminished strength and increased body fat.”

The article, written by contributing writer Chelsea Bush, further explains when recovery is not available the body will begin to store fat opposed to burning it.

During exercise the body will transform into survival mode causing it to do what it needs to in order to ensure energy is available at all times. As a result, fat can be stored to avoid the chance of low energy levels.

Ms.  Bush stated in the article that the best way to recover from a difficult workout, such as a fast-paced or long run, is to rest one to two days.

If a full day of rest is simply not possible it is acceptable to participate in a very light bout of recovery exercise.

Additional resting requirements suggested by Ms. Bush include a minimum of eight hours of sleep per night, proper nutrition, and proper hydration.

overexerisingg

How To Properly Recover

Providing the body with adequate recovery is just as important as completing workouts.

In order for the benefits of a hard work out to be experienced the muscles must repair and rebuild so they can strengthen, which will only occur through rest periods.

An article published in the online healthy living website, Very Well, exercise physiologist and fitness consultant Elizabeth Quinn explains why rest and recovery are essential after exercise. “Rest is physically necessary so that the muscles can repair, rebuild, and strengthen,” Ms. Quinn explains. “In the worst-case scenario, too few rest and recovery days can lead to overtraining system—a difficult condition to recover from.”

During recovery the body will adapt to the stress placed on it through exercise. It will also replenish energy stores lost through the energy needed to exercise as well as repair tissue, Ms. Quinn explained.

Without periods of recovery the body will continue to breakdown and symptoms of overtraining will occur.

Symptoms of overtraining can range from a general overall tiredness, depression, decreased sports performance, increased risk of energy, lack of interest in training, lack of sleep, along with other symptoms, Ms. Quinn stated.

recovering

How To Properly Recover

When recovering from a hard workout or a race there are several recovery measures that should be taken immediately after.

In an article titled, “How to Recover From a Race,” published by Runner’s World Magazine, recovery should be taken in stages from the moment the race or workout ends, to the days and weeks that will follow.

Within the first 24 hours after the workout the body should consume carbohydrates and protein to adequately restore the energy lost during the event.

Within those same 24 hours relaxation of the muscles along with light foam rolling can assist in recovery and blood flow throughout the body.

Once nightfall comes, the athlete should sleep a minimum of eight hours to allow the body and mind adequate restoration.

Runner’s World contributor Brad Stulberg writes, “When you do finally feel drowsy, don’t cut yourself short. Sleep is vital to recovery, so don’t be afraid to hit the snooze button.”

Throughout the next two to three days the athlete can resume exercise, however light exercise is recommended.

“Active recovery expedites the body’s natural repair process by delivering more oxygen and nutrients to the muscles,” Mr. Stulberg stated. “Just keep it easy—go for a walk.”

Physiologist and doctoral candidate at the University of Utah’s Vascular Research Lab Corey Hart stated in the Runner’s World article that the athlete should listen to their body.

It is common for athletes to reach for ibuprofen to fight pain after a race or workout, however Hart recommends against it.

“The inflammatory response is signaling recovery,” Hart stated, “and that is not something we want to mask.”

Once three to seven days have passed athletes should check in on how they feel to determine the next steps of the recovery process.

Hart stated that athletes who complete longer distances can experience extended periods of fatigue, known a central system fatigue.

“While training, you are constantly suppressing fatigue or downright ignoring it, which can throw your hormonal profile out of whack,” Hart added.

Those who are still experiencing feelings of fatigue should take precaution and allow time for lengthened rest in an effort to avoid a weakened immune system or injury.

Hart said, “Do not fight this fatigue,” instead he recommends light active recovery.

After even seven to 21 days the body may still be undergoing recovery, depending on the type of workout or race that the athlete endured.

Therefore, the athlete should be cognizant of how their bodies feel.

Physiologist at the Mayo Clinic in Rochester, New York Michael Joyner stated in the Runner’s World article that throughout the seven to 21 days after the race athletes can begin to incorporate “some” intensity workouts, depending on how their body has recovered.

“The main thing to remember is that you can’t train if you are injured,” Joyner stated, “focus on reading your body and backing off if soreness and fatigue don’t improve.”

In sum, recovery is a very important aspect of training that should not be ignored or discounted.

Athletes who work out hard will recover just as hard, therefore regardless of the type of activity completed all athletes should make recovery a priority.

rest-reover

From Runner to Triathlete

By: Angela Joy

triathlon

The triathlon; a swim, followed by cycling, and ending with a run. To some this may sound absurd, to others this may sound like a Friday morning workout.

For me, however, it appeared as a difficult to obtain goal.

Running several days a week was one thing – but cycling and swimming, there was no way.

First of all, I did not know how to swim. I had taken a few swim lessons as a child.

I swam in friend’s pools, the ocean and the river every now and then. But overall I did not know the first thing about freestyle swimming, goggles, one piece swimsuits, swim caps – or anything else related to swimming.

Secondly, I would need the proper bike – a beach cruiser likely will not cut it.

And last but not least – how would I transition between all three? What would I wear? How would I train?

These questions and fears ran through my mind along with many others.

It wasn’t until I overcame the barriers preventing me from beginning my triathlon training that I took the first steps towards accomplishing my goal – which you, too can do.

1996 Atlanta Paralympic Games
Australian S12 swimmer Jeff Hardy swims freestyle at the 1996 Atlanta Paralympic Games

Step 1: Overcome your barriers preventing you from completing your first triathlon.

The barriers preventing me from participating in my first triathlon included learning to properly and confidently swim in a race and a road bike to train with and use during the race.

In an effort to overcome these barriers and begin my training I first purchased a used road bike.

The bike is not great by any means – however it is a good first road bike that served as a wonderful learning tool for a first race.

Secondly, I signed up for swimming lessons at a local YMCA.

These swimming lessons were not easy by any means, in fact they were incredibly difficult and I still struggle to get myself into the pool to improve my swimming skills.

Not having the opportunity to be around a pool and swim laps as a child or teen made it difficult to learn the sport.

Nevertheless, I did not allow the frustration and sometimes embarrassment prevent me from accomplishing my goal.

Each Sunday morning I showed up, I remained positive, and put forth my best effort.

Learning how to do something new as an adult can be difficult, however there is no reason to give up just because the task is hard.

tri-plan
(This was not my training plan, this is just an example of a triathlon training plan)

Step 2: Follow the proper training plan to achieve your goal.

After researching numerous triathlon training websites, books, and plans I put together a training plan that would fit my goals, schedule and fitness level.

Throughout my training I swam one to two times per week, cycled two to three times per week and ran three to five times per week (running is obviously my favorite of the three).

Transitioning from one sport to all three was definitely a challenge.

One must determine where they are going to swim, where they will cycle (indoor, outdoor and if outdoor the location) and for how long.

(Some training plans recommend training less than I did. However, based on my current fitness level this amount seemed fitting.)

Following a triathlon training plan can be difficult and time consuming.

One should a lot about one hour per day for five to six days per week for triathlon training.

Some days you will feel tired. You will want to quit. And then, when you least expect it you will overcome these feelings and wake up at 5 a.m. for your workout, go to the gym right after work, swim when you want to sleep and skip a fun night out to complete a skipped workout. These things happen, they can be stressful however they are worth it.

tri-ace

Step 3: Choose your race.

The most common first triathlon race is the sprint triathlon.

The sprint triathlon distance is generally a half mile swim (or less), a 10-15 miles bike, and a 5k run.

This race is doable for first triathletes who are swimming, cycling and running throughout the week one to two times.

For women seeking their first triathlon there are many women-only races that serve as very welcoming.

I however, chose the Atlantic City Triathlon in August.

The race was the perfect size, location and distance for me.

Things to consider when choosing a race include;

  • The distance of each event in the race
  • The location of the race and each specific event.
  • The body of water the swim portion is located in
  • The standard temperature of the body of water the swim is in
  • The distance the race is from your home
  • The locations your family and friends can watch you from
  • The depth of the hills and amount of turns during the cycling course
  • The type of course and temperature of the running portion

I am sure there are other factors to consider, however these are a few to think about when deciding.

tri-suit

Step 4: Get the proper gear.

Being a triathlete can be expensive.

Gear for swimming, biking and running is required – in addition to the specifically made triathlon gear.

Some gear to consider would be purchasing a road or hybrid bike, a pair of triathlon shorts and a triathlon top which can be worn during all three events instead of putting shorts and a shirt over a bathing suit, spare tire tubes in case your tire goes flat, a helmet which is required to participate, and comfortable running shoes.

After stressing over what to wear I decided to purchase a pair of triathlon shorts in addition to receiving a triathlon top given to me by a friend.

Before, during and after the race I was very pleased with my decision and the lack of stress I experienced trying to change during transitions.

Step 5: Participating in the race and having a great time.

While people can choose to participate in a triathlon for many reasons (weight loss, challenge, competition, to prove a point) the overarching goal should be to have fun.

After stressing over getting to the race, checking in at the expo, properly preparing my bike, checking in to a hotel, training, the course and much more – I ended up having the most fun that I have had all year!

My first triathlon was definitely one of the best experiences of my life. I enjoyed every second of it and cannot wait to compete in my next race.

I ended up finishing the race with a great overall time, experiencing no issues, and receiving a medal for the second fastest finishing time in my age group. To put it lightly I was over the moon.

Now it was not a goal of mine to rank in my age group and I don’t recommend setting it as an expectation, but this does not mean that it is not possible. Shoot for the stars, you never know what you are capable of until you TRI.

I encourage you to go out and accomplish your goal, whatever it may be. Whether it is a triathlon, a 5k race, a marathon, losing an amount of weight, gaining more muscle, feeling healthy or feeling happy – start today.

❤ Wishing you love, joy and blessings,

Angela Joy

dream-it

You Can Run Your First 5k!

Overcome your fears and achieve your goals: Here is how.

By: Angela Ciroalo

Have you ever dreamed of running in a 5k race but never thought you could actually do it.

Instead millions of doubts, questions and concerns flashed through your mind; How would you prepare for it? Are you actually capable of completing it? Where would you even start? Could you get injured? Is it even worth it?

So many questions run through your mind, causing you to doubt your abilities and pass the idea off as a brief moment of excitement.

Don’t let your dreams stop here. Give your dream a chance. Challenge yourself and let your body show you what it is capable of!

You can do anything if you put your mind to it and you CAN finish a 5k race!

Think back to how you felt when the idea first ran through your mind. You saw yourself running in the race, crossing the finish line, and feeling absolutely fantastic. This does not have to be a fantasy. Make your dream a reality. Follow the tricks, tips, advice and training plan provided in this article.

Women

Step 1: Change your mindset.

A 5k race is achievable for everyone and anyone.

You can, and you will, complete your first 5k race.

Now that you have read that sentence, repeat it, think it, and believe it. Tell your friends. Tell your family. The more you say, the more you will believe it.

At times when your beliefs run low, use visualization and envision yourself crossing the finish line.

When times are tough and you don’t feel like exercising in preparation for the race remind yourself of your goal and how are going to feel once you achieve it!

Michael Thorne Race

Step 2: Choose Your Race

Select the race that you plan to complete.

Use local race calendars to find a race that is close by, in a convenient location and is runner/walker friendly.

Choose a race that is within the next three months to prevent any relapse or a change in mindset.

Ensure that you, your family and your friends are not busy that day.

Once the race is selected – sign up! Don’t put it off and forget about it.

Angela_Firecracker 5Mile_2016

Step 3: Begin working toward your goal.

In order to prepare for the race start your training by walking.

Walk three to five days per week for a total of 20-30 minutes. Walking will create your baseline fitness level, which you will improve upon as you are training.

Once you feel comfortable walking several times per week for a few weeks, begin to implement jogging into your walk.

Jog for several seconds, followed by walking for a few minutes.

Increase the amount of time you jog during each workout until you are able to jog for a full 20 minutes or more.

Follow the 8-week long training plan provided below. The plan will guide a new runner to walk/jog their first 5k race!

You Can Run Your First 5k
8-Week Training Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wk. 1 Walk 15 min. Stretch Walk/Jog 15 min. Stretch Walk 15 min. Stretch  Walk/Jog  20 min.
Wk. 2 Walk 15 min. Stretch Walk/Jog  20 min. Stretch Walk 20 min. Stretch Walk/Jog 25 min.
Wk. 3 Walk 17 min. Stretch Walk/Jog  25 min. Stretch Walk 23 min. Stretch Walk/Jog 30 min.
Wk. 4 Walk 17 min. Stretch Walk/Jog  25 min. Stretch Walk 25 min. Stretch Walk/Jog 30 min.
Wk. 5 Walk 20  min. Stretch Walk/Jog  30 min. Stretch  Jog 5-10 Walk 5-10 Stretch Jog 10 Walk 20
Wk. 6 Walk/Jog 20 min. Stretch Walk 10, Jog 10, Walk 10 Stretch Jog 15
Walk 15
Stretch Jog 18  Walk 15
Wk. 7 Walk/Jog25 Stretch Walk 8, Jog 15, Walk 7 Stretch Jog 20  Walk 10 Stretch Jog 22  Walk 10
Wk. 8 Walk/Jog 20 Stretch Walk 5, Jog 15, Walk 5 Stretch Jog/Walk 20 min. Stretch 5k Race! 

Step 4: Look and Feel the Part

In an effort to feel fully prepared for the race it is important to feel as though you “fit in” with other runners.

Try stopping in to a running specialty store and check out the different styles of shorts, tops and shoes that were created for runners.

The clothing and specialty outfits are not essential. They were created for comfort, support and injury prevention.

Pick out an outfit that makes you feel comfortable running.

Practice your run in this outfit a few times, then save it to wear during your big day. A comfortable running outfit will ensure confidence, ease and prevention of injury on race day

Belmar 5Mile_July 2016_Angela

Step 5: Train Appropriately.

Warm Up: Before each workout complete a 10 to 15 minute warm up. The warm up is crucial for preventing injury and ensuring a great workout.

Run or walk at a speed that allows you to maintain a conversation. You should not feel out of breath or tired at this point.

The Workout: Follow you training plan and run and/or walk for 10 to 30 minutes three to four times per week leading up to the race.

Cool Down: Once your workout is completed the body should be adequately cooled down before fully stopping. Begin slowing your speed down, allowing the heart rate to return to resting levels.

Walk or run at a conversational pace for five to ten minutes.

Follow your cool down with stretching. Hold your stretches for 10 – 15 seconds to create flexibility and prevent injury.

ST Pl
Female runner exercising

Step 6: Follow these great tips to motivate you in preparation for your first 5k race!

–          Find a running partner buddy to train with, run the race with, or hold you accountable.

–          Set a goal finishing time.

–          Create a vision board to place on your wall reminding you of your goal.

–          Lay out your running clothes the night before a workout.

–          Share the good news. Tell friends and family that you will be participating. Invite them to cheer you on.

–          Keep a training journal to monitor the progress you are making.

–          Look up the race map to fully prepare you for the event.

–          Don’t beat yourself up if you miss or skip a workout.

–          Celebrate each accomplishment along the way.

–          Enjoy the journey and have fun!

Love running

 

 

Stay Cool on Your Next Run with These Great Tips!

By: Angela Joy

All year long we count down the days till the sun is shining, the ocean water is glistening and the warm sand sits beneath our toes – alas summer has arrived!

When you live along the Shore, you can’t help but love summer. When you are a runner this love has a completely new meaning.
Warm weather means more daylight which equates to more running – and who doesn’t love more running?

While the warm weather and increased daylight can be fantastic the summer season does have the potential to create some critical situations such as; heat exhaustion, heat stroke, severe dehydration, sun burn, and severe body fatigue.

In an effort to stay cool and healthy this summer while running, try following the following tips.

Running water

  1. Stay Properly Hydrated

Hydration is critical when running during the summer months.
Dehydration can lead to difficulty breathing which can lead to injury, falling faint, or even heat stroke.

When the body is lacking hydration the amount of blood volume decreases causing the heart to pump harder which will impact performance.

As a result it is best to drink water before a run, during a run and after the run.

Be conscious of your hydration level.

Try checking the color of your urine to determine how hydrated your body is.

The darker the color the lower the level of hydration.

The lighter the color the greater the level of hydration.

  1. Warm Up and Warm Down

Before you begin your workout or next race be sure to start with a warm up.

I know this may sound counterproductive especially if temperature is warm and your body already feels warm, however the warm up is a very important part of running.

The warm up allows the body to adapt to the movement that you are preparing for.
Blood is pooled into the legs and arms away from the organs in order to allow you to run.

The warm up also allows the body time to acclimate to the current temperature.

If you spent the morning indoors with the air conditioning on your body will not be prepared to jump outside in the heat and start running.

The warm down, or cool down, is also important.

If it is very hot outside and you have just completed a workout you it is important to slow down your pace for another mile or so, allowing the body to cool down, the heart rate to decrease and

Long Distance

  1. Wear Sun Screen

While running outdoors during the summertime it is important to apply sunscreen to skin surface areas that will be exposed on the run.

Sun burns and skin cancers are not fun, therefore preventative measures such as applying sunscreen early and consistently are essential.

In an article published in Running Times in May 2015 San Diego runner and board certified dermatologist Jeffrey Benabio stated that the best sunscreen to apply is the on “you’ve got.”

Benabio suggests applying sunscreen with an SPF of 30 while consistently re-applying.

When applying sunscreen make sure to cover all of your bases; face, lips, head, ears, chest, arms and legs.

  1. Wear the Proper Attire

While I can suggest to you specific clothes to wear in the heat it is equally important to recognize clothes not to wear in the heat.

Clothes that are black, made of cotton, are too big, and stick to the body should not be worn when running in the heat.

Items that should be worn include dri-fit and sunlight reflective clothing, sleeves to block the sun, a hat or visor and sunglasses.

Each item will assist in keeping your skin health, sunburn free and the body cool.

ST Runners

  1. Run at the Right Time of Day

In an effort to avoid the high temperatures or high humidity try running early in morning before sunrise or late at night just before sunset, or even after if possible.

Avoid running in the middle of the day when the temperatures are at their high and the sun is strongest.

Both running early and late in the day may seem inconvenient, however both can be very relaxing and enjoyable.

Very few people are awake or out on the road at these times plus you might get a chance to see a sunset or sunrise.

  1. Run in Shaded Areas

Try running in a new location.

Seek out areas close by a body of water, surrounded by trees or in a cool area.

Running on asphalt, in the middle of the day, without any trees or a breeze can be disastrous.

No matter how well you have prepared for the run you will feel drained and can potentially harm the body.

Seek out shaded areas and enjoy the run without the discomfort.

Running 2

  1. Listen to your Body!

Most importantly listen to your body.

Running is the heat can have a dramatically negative impact on the body.

If the proper precautions are not taken you may find yourself feeling nauseous, sluggish, tired, ill and/or dizzy.

Listen to your body. If it feels too hot to run – don’t.

If you feel tired and think you should stop, don’t test yourself – not on a hot day.

Recognize and feeling of concern and address it as soon as possible.

When dealing with heat, err on the side of caution.

Enjoy the sun and the surf this summer. Stay cool and keep running!

 

Do you like to run in the summer? Share with me some of your favorite summer running tips! I would love to hear from you. 

 

❤ Wishing you joy, blessings and love,

Angela Joy

Why Do Pilates?

PIlates

What is Pilates?

Pilates is a low-impact and safe form of mind-body exercise. Pilates improves
overall body strength, posture, breathing, alignment and flexibility.

How is Pilates Beneficial?

Pilates is known to improve strength without the body taking a toll. The exercises
focus on movement quality opposed to the amount of repetitions or resistance.

Pilates can benefit everyone:

  •  Abdominal Strength
  •  Improves Posture
  •  Promotes Flexibility
  •  Improves Balance
  •  Confidence in Movements
  •  Creates Stability and Control
  •  Enjoyable and Relaxing
  •  Reduces Risk of Injury

Pilatess

Pilates Creates Increased Stability and Balance

Increased control and stability is important for older adults as it can help improve
functional movements including balance and posture. Pilates increases stability,
posture, strength and flexibility throughout the body, which can improve balance.

Pilates Creates a Strong Core and Straight Posture

Pilates exercises can develop a strong core (abs and back). Strong, lengthened abdominal and back muscles create fluid movements and a straight spine.

Long, Lean and Flexible Muscles are Formed

Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured. Pilates exercises train several muscle groups through smooth and continuous movements. Through the development of proper technique your muscles are trained to move in safe, efficient and functional motion.

*Information taken from http://www.Pilates.com

One-Week Whole Foods Cleanse: Meal Plan

One-Week Whole Foods Cleanse

Morning Routine:

  • Sleep 8 hours per night
  • Upon waking up drink 1 full glass of water
  • Once you have finished the water drink 1 cup of hot water with lemon

The Morning Power Hour:

  • Drink water – 5 min.
  • Stretch/exercise – 20 min. each morning
  • Write and recognize what you are grateful for today – 10 min.
  • Pray/Meditate/Sit in silence and think – 10 min.
  • Write down your thoughts, feelings, plans for the day – 5 min.
  • Write down your goals – 5 min.
  • Read – 5 min.

Mindset:

“I am grateful for my body and my life.”

One-Week Whole Cleanse Meal Plan: 

 

 

Breakfast:

  • Detoxifying, Delicious Green Smoothie
  • 1 cucumber, seeded and sliced (peel the skin off and scoop out the seeds)
  • 2 cups of raw spinach
  • 1 cups honeydew melon (or 1banana, 1 cup of strawberry, 1apple)
  • 1 cup organic green tea
  • 1 teaspoon lemon juice
  • ½ inch fresh ginger root

Lunch:

Snack Options:

  • Mixed vegetables dipped in hummus
  • Detoxing tea
  • Fruit dipped in non-dairy yogurt
  • Detoxifying smoothie

Dinner:

Dessert:

  • Freshly sliced fruit
  • One cup of giner tea

 

Juices

Day #2

 

Breakfast: Chocolate Smoothie — http://bit.ly/1fW56ZM

Lunch: Chickpea “Tuna” Salad — http://bit.ly/1MYAKnP

Snack: Healing, Cleansing Smoothie — http://bit.ly/21FhFMb

Handful of raw nuts

Dinner: Roasted Beets, Carrots, and Jerusalem Artichokes with Lemon and The Greenest Tahini Sauce– http://bit.ly/1zIm4PL

Dessert: Mystical Smoothie (you can sub out any of the fruits with ones that you have) à http://bit.ly/1KsSOqC

Fruit

Day #3

Breakfast: Chia Seed Pudding (prepare in advance) — http://bit.ly/1MpLM4i

Lunch: Superfood Crunch Salad — http://bit.ly/1BACNFD

Snack:  Spinach Love Wraps —  http://bit.ly/1TJmRvP

(I eat these often for lunch! )

Dinner: Next Level Enchiladas — http://bit.ly/1Sv2p36

Dessert: Green Monster Delicious Smoothie — http://bit.ly/1fPbmxe

 

Day #4

 

Breakfast: Happy Digestion Smoothie — http://bit.ly/1AmUa0F

Lunch: Winter Salad Bowl — http://bit.ly/1wqhDWy

Snack: Super Detox Smoothie — http://bit.ly/1uNxoYl

Dinner: Squash Bake — http://bit.ly/1IHeTkh

Dessert: Coconut Papaya Smoothie — http://bit.ly/1L3XNhH

Wraps

 

 

Day #5

Breakfast: Kale, Apple and Ginger juice — http://bit.ly/21FhFMb (Introducing juicing!)

Lunch: Pecan Arugula Salad — http://bit.ly/1Y59rcH

Snack: Berry Blast Smoothie — http://bit.ly/1QnoKw2

Dinner: Mediterranean Lentil Dip — http://bit.ly/1QO4VLj

Dessert: Coconut Yogurt — http://bit.ly/1dmFmpa

Oatmeal

 

Day #6

Breakfast: Overnight Oats (prepare in advance) — http://bit.ly/1MMYBDT

Lunch: Roasted Kale Hash — http://bit.ly/1NPxPd1 and/or Spicy Fruit Salad — http://bit.ly/1TSBcYe

Snack: Energy Boosting Smoothie — http://http://bit.ly/1psaUaW

Dinner: Burrito Bowl — http://bit.ly/1HGuBGn   (Delicious!!)

Dessert: Two Ingredient Truffles — http://bit.ly/1MD0MaV  (So easy and awesome!)

 

Delicious

Day #7

Breakfast: Dr. Oz’s Green Drink — http://bit.ly/1vZWynl

Lunch: Vegetable Soup (make in advance) — http://bit.ly/1FdOBBe

Snack: Super Energy Smoothie — http://bit.ly/1GGWKk8

Dinner: Spicy Buffalo Chickpea Wraps — http://bit.ly/20kRFmY

Dessert: Chocolate Bark — http://bit.ly/1NJZvA3

For more delicious cleansing recipes, click here:
http://bit.ly/177Y9kx
or
http://bit.ly/19MM1TU 

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