Step One.

This household has had some unexpected twists and turns over the past few weeks. We've been receiving bill after bill from the hospital for Mike's and my surgery, which is making our budget hard to stand by (especially when you get one for $1,300).  Work has been a stressful situation due to a shortage of management for over a month. We thought I was pregnant for a little while (no, mom, I'm not. The Dr. told me so), which obviously comes with it's own world of stress. The plan to kick start our garden this week, since it'll save us money in the long run, didn't happen due to the lack of up front money needed. And, because of said bill that we received, I deemed it best to not go to Pennsylvania this weekend for my niece and nephew's 4th birthday party, which made me feel like a terrible person for not following through with a commitment. But it was really the smartest thing to do for our wallet (it's a 15 hour drive round trip, with about $40 in tolls).

And what it comes down to is, I've been coping terribly.  I've been taking my stress out on Mike, been short at work with people, have been getting frustrated easily, and have all around been a pretty sucky person to be around.  And realizing that has stressed me out even more.

So, I ran. I ran this morning solely to run. I didn't care if it took me an hour, or if it took me 4 hours. I was going to run, deflate, and just not care about anything for a little while. And it worked.

Out of my office window after my run. Yes, it was cloudy, and nasty, and rainy,
but I made the best of a day of bad weather.

I always worry about my physical health. Eating right, exercising. We've even touched on financial health for a little while when we were budgeting. But most often, I forget about my spiritual, mental, internal, whatever-you-want-to-call-it health. And that's what this blog is about. It's about finding that balance in your life, where everything you do, say, act upon is done with the perspective of living a healthy life. Not just in one area, but in all. And my mental health needs some working on.

With that said, I'll be finding more ways to alleviate that stress, the worry, the temptation to wallow in my own sorrows.  Because, while stress is a healthy reaction to bad things happening in your life, it's what you do with that stress that changes things. How can you transform that stress into an action plan? It's how we utilize our emotions that makes the difference between success and failure. And I'm failing miserably right now.

While this morning was rainy, cloudy, and muggy, I could have looked out of my office window this morning and said "Nah, it's gross out, no need to run today." but I decided to look at it differently. The rain will keep me cool. The road is empty because it's early Sunday morning. My body works.

So I went with that. And 4 miles later, here I am. I guess that's step one.

-Lacey

SH Running Challenge > Week 7

Week 7 > 11/14 - 11/18

Monday - Take a 30 minute walk
~ The way my schedule works this week I'll only be running two mornings. So I walked a few miles today and keep hydrated! I know I have big runs coming up so I have to keep healthy.

Tuesday -  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). + Stretch
~ Struggled through the run and had to take a few minute break in the middle of it. Keep getting side cramps. I think I need to hydrate more the morning of my runs as well. Still feels good to run - but I do miss cross training terribly. I'm looking for to adding in different types of cardio again after my 2 month running challenge!

Wednesday -  Take a 30 minute walk
~ Continued to walk several miles and stretching and hydrating throughout the day. I used to be a big green tea drinker but haven't  been in the past few months. But I think I'm missing out on the health benefits of green tea so I'm adding in 1 -2 cups a day now!

Thursday -  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). + Stretch
 ~Woke up with a headache and a sinus infection. Needless to say - not my best run. However - I do feel super accomplished that I can even face running for 25 miles straight and not worry about it. Yes I had to take some breather breaks but this is something I never thought I could even do before! I'll take this week and stride and look forward to the runner I will become.

Only going to get stronger...

 > Don't forget to LIKE our Facebook page! We post daily updates, reminders about giveaways, meal ideas, pictures, answer questions, post links to cool articles, etc!

- Stephanie

SH Running Challenge > Week 6

Week 6 was rough! Mostly on my part - I haven't been feeling well and I ate too much sugar over the previous week so I was just off all week. Regardless I'm glad I keep trying and it can only get better! I do miss my elliptical and bike work outs though - so I will be happy to get back to cross training and not just running every week. But I do realize I need to get my running endurance up first before I can add it into my weekly workouts.

Week 6 > 11/7 - 11/11

Monday - Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 3/4 mile (or 8 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes) + Stretch
~Yeah, totally could not get up this morning. But I've been working hard so I just slept in this morning :) I still walked a few miles and stretched a lot.

I don't like running outside in the cold...

 Tuesday - Take a 30 minute walk
~ Walked a few miles and continuing to stretch and do some minor strength training through push ups and sit ups.

Wednesday - Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes), Walk 1/4 mile (or 3 minutes), Jog 1 mile (or 10 minutes). + Stretch
~Meh, I've been feeling off all week. I think I ate too much sugar this weekend and it always throws me off balance. I could barely finish each 10 minute interval but I'm glad I sucked it up and ran this morning. I may try elliptical tomorrow morning so I'm not totally out of it for my 25 minute on Friday ahhh!

Thursday - Take a 30 minute walk
~I walked a few miles today, still haven't been feeling well so I stretched a bunch and went to sleep early!

Friday -  Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. + Stretch
~ Ugh, just having an off week and didn't get to run as long as I should have today. But I can't be too hard on myself. I've made so much progress and its OK to have an off week. I need to make sure I don't eat as much crap this weekend so I feel better next week!
 

> Don't forget to LIKE our Facebook page! We post daily updates, reminders about giveaways, meal ideas, pictures, answer questions, post links to cool articles, etc!

- Stephanie

SH Running Challenge > Week 5

Week 5 - I'm so proud I made it so far and have been running 3 times a week! I learned how to run 60 seconds at a time but this was the best way to do it. I'm feeling great, have good energy, and I'm not super sore!

Runners - any tips as I get into running longer times and distances? :)

Week 5 > 10/31 - 11/14

Monday - Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes). + Stretch
~ Running for 3 - 5 minute intervals today! OMG. I am happy to say I completed all 5 minute intervals and felt good! The longer I run, the more I have to relax mentally and just run. Overthinking it kills it for me and I psych myself out. The upcoming weeks are getting more serious so I know I have to continue to eat healthy, drink water daily and mentally prepare for training!

Building up my time slowly but surely!

Tuesday - Take a 30 minute walk
~ Walked a few miles and stretched a lot. I'm not feeling nearly as sore as I thought I would be, so I'm grateful for that! Also created an epic & intense running playlist (everything from Adele and NSync to Nirvana and Rage Against the Machine). Actually excited for my run tomorrow!

Wednesday - Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes), Walk 1/2 mile (or 5 minutes), Jog 3/4 mile (or 8 minutes) + Stretch
 ~ Two 8 minute intervals were scary... def the longest I have ever ran (don't get me started about Friday)! The first 8 minute interval I got the worst side cramps ever and had to stop at minute 7 to walk it off. I then quickly googled side cramps (check out our Facebook page for my findings) and continued my 5 minute walk. I realized I had to keep my breathing in pace - which I did for the next 8 minute run and I made it through! Great feeling :)

Treadmill Champ!

Thursday - Take a 30 minute walk
 ~ I am staying super hydrated (I usually do every day) and keep stretching to make those awful side cramps stay away tomorrow!

Friday - Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. + Stretch
 ~ I ran the entire 20 minutes straight this morning! I ran 1.5 miles this morning! #WINNING I am so proud of myself - considering just 5 weeks ago I didn't even know how to physically run. I felt good, keep my breathing at a steady pace and luckily no side cramps came my way. I'm feeling powerful and proud. Happy I have come so far!

All smile after my run this morning :)

> Also - don't forget to LIKE our Facebook page! We post daily updates, reminders about giveaways, meal ideas, pictures, answer questions, post links to cool articles, etc!

- Stephanie

SH Running Challenge > Week 4 & Loving It!

Made it 1 month running!

Whaaaat I've been running for a whole month! I really can't believe it. I remember being pretty discouraged when I was so sore my first 2 weeks. But now I like it and I look forward to running! I've been running 3 mornings a week for the past month (only missed 1 morning). In fact 2 mornings this week I ran 1.5 miles during my 25 minutes of running intervals! I can't wait to see what the next month brings! Please feel free to leave any runner comments/advice - I'm always looking to improve. 

Week 4 > 10/24/11 - 10/28/11

Monday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch
~ Running for 5 minutes straight was intimidating... but I did great and loved it! No side cramps, I kept at a steady pace and felt good. I know week 4 is my halfway turning point and I'm ready to keep pushing forward!

Tuesday - Take a 30 minute walk
~ Walking around the city a bunch today (unfortunately got blisters from my new boots - wahh!). Also took time for crunches/push ups/stretching.

My first of 2 - 3 minute running intervals!

Wednesday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch
 ~ What a run this morning! I definitely pushed myself and it felt good. I jammed out to the Nicki Minaj CD and the 5 minutes flew by! Then the second section of 5 minutes I got stomach cramps (because I was drinking water?). Feeling more exhausted than usual today, but feel empowered that I completed another run!

Thursday - Take a 30 minute walk
 ~ I walked a few miles around the city and continue to stretch and do strength training.

2 - 5 minute running intervals too! Love it!

Friday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch
~ Woo second morning this week I ran 1.5 miles within my intervals today! It has been freezing/raining so I've been running on a treadmill at the gym but it hasn't been that bad. I actually like using the treadmill because it helps me keep a steady pace. Felt good about both 3 minute and 5 minute runs. Excited to push myself more next week!

Feeling accomplished :)

> Also - don't forget to LIKE our Facebook page! We post daily updates, reminders about giveaways, meal ideas, pictures, answer questions, post links to cool articles, etc!

- Stephanie

SH Running Challenge: Second Month Schedule

(Don't forget about our Facebook page!)
As of this Friday I will have completed the first month of my running challenge! This is an 8 week challenge - I wanted to give myself a chance to actually build up endurance and see where I can be with timing, etc. Most 'running for beginners' websites suggest a 2 month trial as well.

I started on Monday, October 3rd and my last week of running will be Monday, November 28th. (Technically that is 9 weeks but with Thanksgiving thrown in there I'll give myself all of November).

I started totally terrified of running and afraid to even try it. Now I'm actually looking forward to my morning runs and excited to push myself even farther!

 > I am using this beginner runners article to set my first month schedule! It's a 9 week schedule, running 3 times a week, that will get me up to 3 miles by the end of November. This Runners World article is another great 8 week beginners schedule if you wanted to try this one out instead.

> I will be using this stretching routine after all my runs - stretching is so important and I know it will help me feel better after each run! 

SECOND MONTH RUNNING SCHEDULE:

Week 5 > 10/31
Monday - Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes). + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes), Walk 1/2 mile (or 5 minutes), Jog 3/4 mile (or 8 minutes) + Stretch
Thursday - Take a 30 minute walk
Friday - Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. + Stretch

Week 6 > 11/7
Monday - Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 3/4 mile (or 8 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes) + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes), Walk 1/4 mile (or 3 minutes), Jog 1 mile (or 10 minutes). + Stretch
Thursday - Take a 30 minute walk
Friday -  Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. + Stretch

Week 7 > 11/14
Monday - Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). + Stretch
Tuesday - Take a 30 minute walk
Wednesday -  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). + Stretch
Thursday - Take a 30 minute walk
Friday -  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). + Stretch

Week 8 > 11/21
Monday - Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). + Stretch
Thursday - Take a 30 minute walk
Friday - Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). + Stretch

Week 9 > 11/28
Monday - Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Thursday - Take a 30 minute walk
Friday -  Final run of my challenge! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

- Stephanie

SH Running Challenge > Week 3

 SH Running Challenge > Week 3 > Monday 10/17 - Friday 10/21

I am stoked that I have not been as sore as I was the first weeks when I was running. I'm enjoying it more now, and even looking forward to pushing myself a little harder. Even though I was terrified at first, I feel great and excited I'm overcoming this year!

> Any tips as I start running for longer periods of time next week? I have a killer playlist, great running shoes... I think I need to work on my breathing though!

Love running outside in beautiful fall weather!

  WEEK 3:

Monday - ~ I wasn't home to run, so I didn't. Still did stretches and walked around 2 miles throughout the day.

Tuesday - Take a 30 minute walk
~ Walking and stretches felt great! I was in a car all day on Monday and it felt good to stretch out!

First Rep: Run for 90 seconds, then walk for 90 seconds

Wednesday - Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes. + Stretch
~ Ahh - running for 3 minutes straight?! I was scurred at first but it felt real good! I did get some side cramps by minute 3, but by the end of the run I felt like a champ. (Haha don't judge - this is progress for me!!) 

Thursday - Take a 30 minute walk
~ I've been walking during the day and have also added in around 20 minutes of yoga/crunches/push-ups every night after I get home from work. Strength training is crucial and I had forgotten how much a few minutes of yoga can chill me out.

Second Rep: Run for 3 minutes, walk for 3 minutes

Friday - Brisk five-minute warmup walk, then do two repetitions of the following: Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes. + Stretch
~ Feeling so much more confident going out on my runs now! Felt great the whole time, can run the whole 3 minutes without any side cramps now. It was hard to wake up this morning, but I'm glad I got out of bed and just ran. It woke me up and gave me a great start to my day. I like to feel accomplished before I even get to work - and running is doing the trick!

Haha yes - this is this morning. What would I do without my iPhone...

I really recommend this start slow and build up running program. The first weeks of starting slow really gave me confidence to continue without feeling overwhelmed or too exhausted.

Have a great weekend :)

- Stephanie

SH Running Challenge - Week 2

 SH Running Challenge > Week 2 > Monday 10/10 - Friday 10/14

I completed my second week of my running challenge! I am very happy I made it this far. See below for my daily recap - please comment and let me know any advice you may have for the upcoming weeks :) 

Week 2 > 10/10 - 10/14

Monday -  Take a 30 minute walk
~ Started off the week slow, just walked a few miles throughout the day and stretched a bit. I didn't feel well all day (ended up being the flu!). Also, practiced running with my fiance at night, and I was running wrong. Way too hard on my feet (no wonder why my heel was killing me), so excited to give it another try tomorrow!

I love running on The High Line. So beautiful!

 Tuesday - Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch
~ Heel is feeling much better, but I haven't been feeling well for the past few days. Decide to give running a try this morning and I felt good about the run. But then sick immediately after and cue the flu for the rest of the day... oh life.

I time myself on my iPhone when I run
> Run for 90 seconds

> Walk for 60 seconds

Wednesday - Take a 30 minute walk
~ Woo slept for 10 hours last night! I needed the sleep so I didn't get up early to do anything. However I will be walking around 2 miles around the city today, so its no big deal. Started to do some nightly crunches and push ups to add in some strength training to this program.

Thursday - Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch
~ Feel really good this morning! I'm doing well running 90 seconds at a time, and it feels good. Definitely an adrenaline rush to accomplish this in the morning. Again - so happy I started slow because I'm feeling positive and not overwhelmed by this. Feeling strangely tired but alert and excited at the same time.

How I keep my keys on me while I run!

Misty morning run on The High Line on Thursday

Friday -  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch
~ I didn't get to run as long as I would have liked to this morning, but I'm still feeling great. I'm not super sore anymore and I don't have any foot pain.


- Stephanie 

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Running: Beginner Questions

Woo, in Week #2 of the running challenge. I'm feeling good now, but when I took on this challenge, I knew I couldn't let my fears overwhelm me. If I waited to start running until I was comfortable with the idea, then I would have never started.

There are a million questions to be answered, so I'm tackling them as I approach them. Below is a list of the beginner runner questions I've come up with, as well as the answers that I have discovered so far.

> New runners - let me know any additional questions you have for me to tackle!
> Experience runners - please feel free to comment with any advice/suggestions as I'm always looking to learn and there are so many beginner runners out there looking for advice!

 

Should I eat before?
> You shouldn't run on a full stomach, it can cause side stitches. I run in the morning when I first wake up, so I just have a banana and some water, then my breakfast an hour after running. Other sites recommend: Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. 

What should I eat after?
> What you eat all day, every day affects your running (affects your physical and mental wellness!). Be sure to keep hydrated every day, and consistently eat balanced meals. That means good carbs, protein and lots of fruit and veggies! Runners World.com has an entire article about what to eat and when! 

Where do I keep my keys?
> So this won't be a problem once I start running at the gym (I'm no good in cold weather)... but I've been rolling up my keys in my longer socks, or tying them into my shoelace and tucking them under my shoelaces. Running in New York City is not a good place to lose keys, so this has been a hassle, but I like to run outside for now so keys in the shoelaces is my best bet! 

Should I bring water with me?
> How much water you should be drinking depends on how long/fast/hard you run and how hot/cold/humid it is outside. When I run outside I don't bring a water with me because I don't want to carry it. But I drink water before and after, and I'm sure I'll ne\ed to bring water with me on longer runs in the future. Daily Running Tips has good drinking water advice depending on your situation!

What do I wear?
> This varies from man to woman and from season to season. For me being comfortable and not overheated is very important. Runners World.com has an amazing calculator to determine how to dress for all weather - I will definitely be using this when it gets colder! 

Should I listen to music?
> I use my iPhone to track how long I'm running (when to take walk breaks, etc) so I LOVE listening to my music when I run. Remember though if you are running on roads - safety is most important! Be aware of what is around you and don't block out the natural sounds around you. That being said - good music can get you and keep you in running mode!

- Stephanie

SH Running Challenge - Week 1

SH Running Challenge > Week 1 > Monday 10/3 - Friday 10/7

I completed my first week of my running challenge! See below for my daily recap - please comment and let me know any advice you may have for the upcoming weeks :)

Week 1:

Monday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch
~ Yay I did it! Finished my first run! A little awkward at first... I was running on my tippy toes like a first grader (figures!) But this was a very easy start up and didn't scare me at all. I didn't bring water and I had to roll my keys up in my socks. Unfortunately I got a huge blister yesterday which sucks, but bottom line I'm feeling good and can't wait to progress on Wednesday!

 Tuesday - Take a 30 minute walk
~ Decided to make this a 30 minute stretch since I am so sore already! What the heck! Guess there are a lot of running muscles that I haven't used in 20 years haha. Stretch felt good, glad I had a day break before the next run.

Wednesday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch
~ Felt good going out this morning. I'm running on The High Line, which is less scary for me to run on than the streets for right now haha. It's empty in the morning and beautiful. As for the running, I feel like... heavy footed when I run. Hard to describe. Just feel like I'm pounding the pavement. Don't want to kill my joints or anything. But the alternating 60 secs run and 90 secs walk is feeling good and easy enough not to scare me away :)

Thursday - Take a 30 minute walk
~ Made this a 30 minute stretch as well. My right heel is KILLING ME. I talked to my sister and she suggested that since I have flat feet I should get gel inserts for my sneakers to comfort my feet. Stretching felt great and hopefully my heel is feeling better by tomorrow. I'm not in this to get hurt and I won't run through the pain haha I have zero pain tolerance (why I don't play sports...)

Friday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch
~ Woo feeling good! Feel accomplished that I finished this week. Although my heel is killing me, the gel inserts definitely helped to cushion my flat feet (from years of wearing sandals). I don't run until Tuesday morning next week, so I'll have time to heal and stretch. I'm still walking 2+ miles around the city every day, so I'm looking forward to seeing how I progress next week!

This quote sums up my week:
"Baseball is 90% mental, the other half is physical."  -- Yogi Berra
~ More than half the battle for me was getting out of my head and just hitting the street and giving it a try. I'm happy I sucked it up and finished this week. There is no better feeling than getting closer to achieving a goal!


- Stephanie

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Beginner Running Tips

My running challenge begins on Monday, October 3rd! You can check out my weekly beginner runners schedule and other beginner runner tips here.

As you can tell from my running confessional pre-challenge post thoughts... I'm a scaredy cat when it comes down to taking off running for the first time. I do have several family and friends that love running, so to get me pumped and ready to go, I asked them for some basic tips to get me going and through the first week!
 

Knowing other people that run encourages me to give it a decent try!

"Tip: start slow. Set goals. Expect to be sore... especially the quads. You will have a hard time walking down stairs. Also get headphones and pick out really good running music." - Dr. Jennifer Grozalis of Synergy Rehabilitation and Chiropractic in Newtown, PA

"From a five-time Boston Marathon runner, with 20 marathons total, an ultra, and 21 triathlons -- I give you this summary of all I've learned. Learn to use a short stride length and a fast turnover. Check your watch stopwatch and count 180 footstrikes per minute. This is the optimal stride. Most run with a longer stride and fewer footstrikes, and this causes great stress to the body. Other than that, build up slowly, and if you want to run long races, you have to run lots and lots and lots of miles in your training. No shortcuts. Eat well, sleep well, train well. No shortcuts. Have fun." - Christopher

"As a marathoner myself, I recommend spandex pants, not shorts. Chaffing is a bitch. I find that eating carbs an hour or two beforehand is beneficial and hydrate the day before by drinking your weight in ounces of water." - Olivia

"The right pair of sneaks is essential...I ♥ Brooks...brooksrunning.com" - Victoria

"It's ok just remember you're grabbing two ropes that never end, the more your arms work the faster you can go... get em' gurrl! Good Luck!" - Trish (She was actually on my first grade soccer team - yes the one I quit haha)

"Drink a lot of water, wear good sneakers (I wear Nike shocks with inserts.) iPod is def a must, and I have a running partner who is a staffordshire bull terrier!" - Lauren 

I am a soon to be city girl runner!

I also checked out 100 Beginner Running Tips from CompleteRunning.com - these 10 tips stood out to me:

1. Remember that you will have plateaus in your progress and tough days along the way.
2. It gets easier.
3. Accept and appreciate the fact that not every single run can be a good one.
4. Don’t expect every run to be better than the last one; some of them will hurt.
5. Don’t think too much about it or you won’t do it.
6. Even a bad run is better then no run at all.
7. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.
8.  Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
9. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
10. Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.

>> Readers - enlighten me. What are your beginner tips / running encouragement? I'm getting pumped/nervous/praying for no injuries on Monday 10/3... but looking forward to sharing how my first run went!


- Stephanie

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SH Running Challenge: First Month Running Schedule

Being the ultimate Type-A, I am much more likely to stick to a routine if it's written down and mapped out. Although I'm terrified to give running a try (Will I get hurt? Lost? Will I be too slow?), my anxiety is lessened by knowing exactly what I'll have to do.

This is going to be an 8 week challenge - I'm thinking I'm going to need 2 solid months of learning to run before I can actually judge my whole experience. I want to give myself a chance to actually build up endurance and see where I can be with timing, etc. Most 'running for beginners' websites suggest a 2 month trial as well.

So I will begin on Monday, October 3rd and end the week of Monday, November 28th. (Technically that is 9 weeks but with Thanksgiving thrown in there I'll give myself all of November.)

Almost time to hit the road...

I know "learning to run" isn't as easy as running out my front door every morning. In order to pace myself and avoid any injuries, I'm going to start out slow and work up. I'd rather take it easier to begin with and not scare myself off. I'd suggest this plan for anyone... don't go in with guns blazing expecting fitness miracles... give yourself time to work up to where you want to be. 

My fitness level now: I have a solid base > Walking 3-4 miles a day (for the past 3 years), Cardio (elliptical & bike 4 times a week for the past 2 years)

Where I want to be with running: I have no idea... Basically I just want to be comfortable going for a 30 minute run to clear my mind... I don't know how fast or slow one is supposed to go but since this is for me I'll take it slow :)

> I'll be using Daily Mile to track my runs

> I am using this beginner runners article to set my first month schedule! It's a 9 week schedule, running 3 times a week, that will get me up to 3 miles by the end of November. This Runners World article is another great 8 week beginners schedule if you wanted to try this one out instead.

> I will be using this stretching routine after all my runs - stretching is so important and I know it will help me feel better after each run!

I'll be taking baby steps to start off on the right foot...

FIRST MONTH RUNNING SCHEDULE:

Week 1 > 10/3 
Monday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch
Thursday - Take a 30 minute walk
Friday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch

Week 2 > 10/10
Monday - Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch
Thursday - Take a 30 minute walk
Friday -  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch

Week 3 > 10/17
Monday - Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes. + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes. + Stretch
Thursday - Take a 30 minute walk
Friday - Brisk five-minute warmup walk, then do two repetitions of the following: Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes. + Stretch

Week 4 > 10/24
Monday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch
Thursday - Take a 30 minute walk
Friday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch

 > I'll be posting on Thursday this week before I begin my running on Monday all of the beginners tips that I've been collecting from family, friends and web research. Please leave ANY comments/suggestions that you have! I am open to any advice :)

> Also - WEDNESDAY IS YOUR LAST DAY to set your end of year goals and enter our Sunfood Giveaway! So like our Facebook page and Sunfood's Facebook page and then leave us your goals in a comment on the giveaway post and you are golden.

*My goals for the end of 2011 are:
1. Learn to run at a steady pace for 30 minutes (and enjoy it!)
2. Cook a new recipe every week (and share with S&Tea)
3. Figure out how to cook a great gluten free/dairy free holiday (Tgive or Cmas) meal that I can eat (Last year I had to give up all my favorites, this year I feel better prepared to cook!)

- Stephanie

Stephanie's RUNNING CHALLENGE > Pre-Challenge Thoughts

Brian Fantana: So the team pancake breakfast is tomorrow morning at nine, instead of eight.
Ron Burgundy: Oop... I almost forgot. I won't be able to make it fellas. Veronica and I are trying this new fad called uh, jogging. I believe it's jogging or yogging. it might be a soft j. I'm not sure but apparently you just run for an extended period of time. It's supposed to be wild. 


I have a fitness confession to make... the last time I ran I was in first grade playing soccer, and I scored a goal (the only goal I've ever scored in my life) for the other team by mistake. THEN (oh yeah, same game) I was doing cartwheels (much more fun than running) on the field and gave my own goalie a bloody nose. Needless to say, I quit the team and told the coach (my Dad) that I'd rather "lay on the sidelines and watch butterflies." I haven't ran since.

I don't think I looked this fierce playing soccer...

Even though I'm still traumatized 20 years later... I'm ready to give running another try. Why the heck would I decide to run now? Because I'm ready for a workout challenge. I've been working out 4-5 times a week for around 2 years now and I am content with my workout. I do an easy 20-30 minutes on the elliptical or bike and some stretching, and I take the occasional gym class and walk 3-4 miles a day.

It would be cool to run around the city...

Why I have accepted a Strawberries & Tea Running Challenge:
1. My current workout routine is easy for me now.
2. I'd like to have the skill to run, so I can work out when I don't have access to a gym
3. I feel like running is a great stress reliever and easy to just take off and go.
4. I'm super goal oriented (My biggest hope is that I'll at least be successful at this challenge because I'll be good at sticking to weekly goals)
5. I've heard from so many people that running is addicting and I'm curious as to how that is possible because I think running is painful.
6. I love learning and this past year I've learned so much about foods and eating so now I want to open myself to learning about fitness as well
7. I know I can learn a lot from our readers about running and fitness so I hope you will get involved and help me out with any advice you have!
8. I hope to encourage our readers to try new things, and maybe if this whole running thing works for me you can use my starter schedule to give it a try too
9. If I know you're reading and waiting to see if I'll actually do it I'll be more motivated to give it my best :)
10.Bottom line: I LOVE a challenge, it's the best way to grow

We are still developing the actual goal and what my weekly running routine challenge will be. I am doing a bunch of research and talking to experienced runners on how to start off 'on the best foot'. Later this week we'll have a guest post on running for beginners and I'll also share my beginner's research. PLEASE SHARE any advice you have, and any beginner questions you have that we can cover.

Bring it on, running! No goals for the other team this time!!

- Stephanie

Fighting For Your Health

This week is my 1 year anniversary of being diagnosed gluten and dairy intolerant. My journey to my diagnosis and this past year of relearning all of my eating habits has taught me a lot.

In my first gluten free and dairy year I have re-learned how to eat, learned how to cook and plan out balanced meals, learned how to read labels, and learned how to cheat (lots of learning!). At times it sucked and I wanted nothing to do with it, but looking back... before this year was even more difficult. It sucked to be tired all of the time, cranky, never feeling satisfied from any of my meals. I had been to over 10 doctors in 5 years, each one testing and sending me away with a different diagnosis.

 

The craziest part to me about my diagnosis was that it was something I could change myself, without any medicine! Even though I get down about not being able to eat whatever the heck I want, I am grateful that this is my fate. Many people end up with a lot worse things. I am so grateful for my health now.

I know Lacey feels the same way about being able to cure her awful migraines with just the foods she eats. We both struggled with learning how to get better - and we didn't give up and now we feel better than ever! So that being said... I urge you to fight for your health. Don't accept just any medicine from a doctor, figure out the ROOT of the problem, don't just treat the symptoms.

Thanks for reading. I look forward to continuing my health education and sharing with everyone. I'm going to be starting a new CHALLENGE! in the next few weeks to stay tuned...

- Stephanie

Prescription for Recess

I’m turning 25 in a month. Although I’m not going through the quarter life crisis I thought I would be by now, I’ve definitely been reflecting a lot on my past 25 years. I was thinking that the daily schedule my parents and school kept me on in elementary school was probably the healthiest daily schedule I have ever had. What other schedule beats recess, breakfast, lots of sleep, snack time, nap time and gym class! A daily healthy routine is half the battle, so treat yourself to a couple throwbacks every day to keep yourself on track.

Give Yourself a Prescription for Recess – Just because there aren’t swing sets or kick balls outside your office doesn’t mean you can’t give yourself a recess. In fact, your brain cannot work for hours on end. It needs time to rest every couple of hours in order to be effective over the course of a day. Always take 15 - 20 minutes midday to go outside and clear your mind. Make a fun playlist or go for a walk with a friend. It will make you more productive in the long run.

 

Gym Class – OK, I’ll admit I was not a fan of gym class. I would “forget” to bring clothes and sit on the sidelines as much as possible. But gym class was meant to let us run off steam we’d built up throughout the day and get our blood racing and hearts pumping. That’s why it’s so important for us as adults to run around for at least 20 minutes a day to let off any stress. Even do a “Phoebe Run” outside and laugh a little while you’re at it.

"Phoebe Run"

 
Drink Lots of Water – In addition to snack time, your parents, coaches and teachers also made sure you were drinking enough fluids. Drinking water is so important because it keeps you hydrated and keeps your appetite in check.
Eat Breakfast & Schedule Snick Snacks – Miss the energy you had when you were a kid? Starting to eat a solid breakfast every morning (high in protein, low is sugar) will significantly improve your energy all day. And don’t forget to schedule snack time! It’s hard to make it from lunch to dinner without a snick snack - so to curb cravings and late night binging, schedule an afternoon snack time for yourself.
Set A Bed Time & Take A Nap – Your parents made sure you got a decent amount of sleep every night. And they let you take naps when you were crashing. Getting a decent amount (6-8 hours) of sleep every night is critical to how your day will be because you need a complete sleep cycle to balance your body and prepare it for the next day. Not getting enough sleep can make you crave sugars to gain the energy you lost not sleeping. And when you haven’t been taking care of yourself? Give yourself a weekend napfest to crash and recover.

Make Time for Fun & Games – It was so easy to forget all about schoolwork once you got outside to play with your friends. Now it seems like work email follows you everywhere. Make it a point to ditch the iPhone once in a while and truly engage yourself with friends or outdoors. It’s important to keep things light and silly in the midst of a crazy world.
 

- Stephanie

Are You Hungry? Probably Not.

You woke up, ate your morning bowl of Cocoa Puffs or package of pop-tarts and your cup of coffee. 10:30 am rolls around and you feel a grumbling in your stomach.  Head pains set in a bit and you feel lethargic.  You open your desk drawer, pull out your mid-morning snack of chips, chow down, and suddenly, you think you'll make it until lunch.  Lunch sets in and you eat your chinese take-out or chips with a soda.  Next thing you know, it's 3 o'clock and you're feeling hungry again. You have some cookies, go home, and prepare dinner just a couple hours later.  Snacking means you're just hungry, right?  Well, some research answers that question with a big, fat "NO".  Here's what Dr. Joel Fuhrman, an advocate for nutrient-dense eating has to say:

The typical Western diet is characterized by high calorie processed foods: oils, sweeteners and animal products; a diet that is low in phytochemicals and other micronutrients. There is evidence that such a diet... results in inflammation, oxidative stress and accumulation of toxic metabolites.

When digestion is complete, the body begins to mobilize and eliminate waste products, causing uncomfortable symptoms. If we allow waste metabolites to build up by eating unhealthy foods, we will feel discomfort when the body attempts to mobilize and remove these wastes. ...these sensations [headache, fatigue, stomach grumbles] are actually symptoms of detoxification and withdrawal from an unhealthy diet, lacking in crucial micronutrients. I call this "Toxic Hunger". Natural plant foods, rich in micronutrients, do not produce withdrawal symptoms -- because inflammatory compounds and excess free radicals do not accumulate.  "Redefining Hunger..."

Essentially, it's not hunger making your stomach grumble, it's the toxins from your meals exiting your body.  This is what he calls "Toxic Hunger".  Scientists now know that that the toxic American food diet has the same negative effects on the brain similar to those of addictive drugs. The body is releasing the toxins in the same way your body would feel after taking Ecstasy or Cocaine.  It may feel wonderful in the moment, but your body will react negatively afterward, inducing withdrawal symptoms.  Most people simply assume "hunger" is setting in when you are actually experiencing a sense of withdrawal.


What Dr. Fuhrman has found is that "The body needs time between meals to finish digesting, because when digestion has ended, the body can more effectively detoxify and promote cellular repair.  To maximize health, it is not favorable to be constantly eating and digesting food." (Eat to Live, Dr. Joel Fuhrman)


As your diet improves, so will your signs of hunger.  I, too, dealt with lethargy, stomach pains, mild headaches, and grumpiness if I didn't get my between-meal-snack, but when I switched to a diet rich with nutrient dense foods (fruits, vegetables, beans, seeds, etc), my perception of hunger drastically changed, and the same is true with thousands of other people who have changed to a healthier diet.  My irritability and fatigue between meals no longer exists!  "True hunger is felt in the throat and mouth rather than the head and stomach." (Fuhrman) 


This is not to say you can't ever, ever snack. Yes, I occasionally snick-snack, depending on the day and how much energy I'm using, but what important is to keep track of the calories you're consuming when you do decide to snack.  People often blindly snack out of habit, boredom, or "Toxic Hunger". Allow your body that time between meals to process & digest the food and then detoxify your body to promote cellular repair if you truly aren't hungry.  Listen to your body, but be sure that you're filling your body with high-nutrient, non-processed foods for each meal. Only then will you be able to experience true hunger.  Once you start to feel hunger in your throat and mouth and NOT your head and stomach, grab that healthy snack and chow down!




If you do need a snack (which we all need from time to time, but be sure it's not because you're bored or because it's habit), check out our recent post "Cleaning Out Your Closet" on how to snack properly.


-Lacey