Monthly Archives: October 2011

Oct31

A Yoga Weekend! And other news…

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A Yoga Weekend! And other news…

Happy Halloween!  Oh Monday, it always seems to come too quickly!  Luckily this weekend was awesome, despite the fact that Boston got hit with a Nor’easter snow storm on Saturday night that caused our friends to cancel their Halloween party.  Snow in October? Really? Michael and I were bummed out but managed to have a great date night, unfortunately our costume has the shelf life of an hour as we were supposed to go as the 99% and the 1% and the whole Occupy Wall Street Movement. We ended up going to one of my favorite pizza places for dinner and beers and then came home to curl up on the couch and watch a marathon of Mad Men Episodes.  We are starting at the beginning and are completely hooked! So what made this weekend so awesome?  Let me tell you…

I took Michael to his very first Yoga class! I was really excited to share this passion of mine with him, and see what he thought of it all.  Michael decided he wanted to try yoga as a way to build strength since he is tired of his normal weight lifting routine, and thanks to an interview where Adam Levine discusses how he injured himself lifting weights and now solely practices yoga he thought it was cool enough to try.  We went to South Boston Yoga and took an All Levels Class that was an hour and a half.  Michael did great! I thought this class was pretty challenging and did some hard flows, and poses.  The instructor helped to align him a few times but he was able to keep up through quite a few chatarungas and standing splits.  The oms may have been a bit much for his first time but he will definitely be going back!

After yoga, I took Michael out for breakfast.  After breakfast we went to Lululemon around the corner. We both wanted some new pants.  I wanted another pair of the Groove Pants for yoga and hanging out.  They are the best pants and one pair is just not enough for hanging out and yoga classes.  Michael helped me pick them out but since I already had black ones, I wanted some gray ones.

New Groove Pants

What I really love about these is the herringbone detail on the waistband!

Herringbone detail on Groove Pant

I also got a new yoga mat this weekend.  Mine was looking a little but rough and was starting to smell.  It was time for a new one.  I picked up the Align Mat at Lululemon.

Align Mat

I love my new mat! It was lightweight, cushioned and sticky.  After our trip to Lululemon we headed home to relax before our night began. It was pretty much my perfect morning/afternoon!

On Saturday afternoon when we were relaxing I also registered for and bought the program the National Academy of Sports Medicine Certified Personal Training.  Yes, I plan to take the exam and become a certified personal trainer.  Next summer I plan to start certification for Yoga Teacher Training.  Eventually I hope to become a full-time yoga instructor and personal trainer.  I’ve been thinking about this decision and what I wanted to do and where I wanted to take my life for quite some time.  I can honestly say that blogging has really given me the confidence and courage to make this dream a reality.  I know it will take some time and hard work but I’m excited to have a plan in place and get going.  Taking this first step to sign up and get the materials to start studying for the exam was a big deal to me.  It feels great to be taking the first steps to pursue something I’ve wanted to do for so long and am so passionate about! I’ll be sharing my experiences with the process along the way and will provide some updates on my progress from time to time.  I’m really excited for what lays ahead in my future!

Yesterday was completely relaxing, and productive at the same time.  We slept in, watched T.V., made a delicious breakfast and spent quite a lot of time designing some business cards to match my blog.  I owe Michael a big thank you for designing them for me! It’s quite helpful to have a designer with all the right tools as a boyfriend!  I wanted and need to have some on hand.  I find myself talking about and networking my blog quite a lot and think it would be a nice touch to give those people I speak with my business card.  I also want to share it on community boards at my gym, local yoga studios and healthy living stores.  It’s really inexpensive to do and really shows you are professional and serious about your blog.  I spent the rest of the afternoon reading and blogging while Michael watched football.  It was a great day!

How was your weekend? What did you do? Did the snowstorm ruin your Halloween plans? 

Oct28

Can Yoga Relieve Lower Back Pain?

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Can Yoga Relieve Lower Back Pain?

Happy Friday Everyone! I’m pretty excited for the weekend, Michael and I are going to a Halloween party Saturday night at a friend’s house and it should be a blast! We are also having a pot luck lunch here at work and people are dressing up, I like these little events because they make Friday more fun than it already is and they seem to fly by.  What are you Halloween plans?

I have not posted much about yoga in the last month or so because I was preoccupied with running and the Chicago Marathon.  It was one of my monthly goals to post about yoga so I figure I better get going since the month is nearly over! I regularly follow yoga in the news.  I am interested in hearing the results of studies and other information about yoga.  I honestly believe that the benefits of yoga stretch far and wide.  Yoga can help stretch and lengthen the body, help heal tired and injured muscles, build strength and calm the inner nervous system and the mind…and this is just what I can get in one sentence!  I came across this article about a study of yoga and stretching to help ease lower back pain.  Part of the reason for sharing this is because it compares yoga classes to a stretching routine and it is focused on easing lower back pain, all of which I think applies directly to runners.  As I runner I struggle with lower back pain frequently.  Mine is caused by my tight hips but is triggered and aggravated by high mileage and long runs. Lucky for me I practice yoga frequently and work on opening my hips and keeping my hamstrings and quads loose and lengthened.  I do realize though that many runners do not have the time or energy to make stretching deeply and thoroughly a priority and experience injury, pain or just tired muscles as a result.  So maybe, just maybe, this will encourage you to stretch longer post run or try a quick yoga routine for runners after your next run!

Wheel Pose

The study included 228 people who suffered from lower back pain.  The subjects took 12 classes each week that lasted 75 minutes each over 26 weeks.  The 228 people participating were broken down in three groups as follows:

The yoga was a type known as viniyoga, which features poses adapted for the individual condition of those in the class, breathing exercises and a deep relaxation period. Classes were taught by instructors with more than 500 hours of training.

The stretch classes were taught by licensed physical therapists with teaching experience and two hours of training in techniques that focused on the trunk, legs, hamstrings and hips. Some strengthening exercises were also included.

The third group was given a self-care book called “The Back Pain Helpbook” to read for tips on alleviating pain.

The result was that both the yoga and stretching groups showed much more function than those who used the self-care book.  All of the groups did see some improvement.

One thing I took note of when reading this article was that a yoga class and stretching class can be very similar.  While the movements themselves may differ a stretching class with some strengthening would possibly give similar results to a yoga class.  In fact the article states the following:

She also acknowledged that the stretching classes were longer and more intense than those typically offered at neighborhood gyms, so the trial may have been inadvertently comparing two very similar exercise methods.

I think the main take away from this study is that BOTH yoga and stretching proved to be beneficial to these test subjects and that with both methods they saw an improved functionality of their lower backs.  While these subjects were looking to relieve pain through physical activity and may or may not have been active in their own lives we now know that it does help.  For the complete article, Study: Yoga, stretching help lower back pain, please follow the link.

Hopefully with the help of this scientific study you all will take to your yoga mat or find a stretching class and join in just a couple of days a week.  I know it’s not a cardio workout or the same as lifting weights but it will improve your overall fitness.  So go on and roll out that mat, find a yoga or stretching class this weekend and have fun with it!  Enjoy your weekends!

Do you regularly stretch after your runs? Has yoga improved your flexibility? Do you combine yoga and running for a balanced workout? Do you suffer from low back pain as a result of running? Would you give yoga a try if you suffered from back pain?

Oct27

Runners Itch! What causes those Itchy Legs?

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Do you ever get that itchy feeling in your legs a mile or so into a run? You start with a small itch on your quad, then your other quad.  Next your calves itch.  Maybe your arms will get itchy or your abdomen starts to itch.  You can’t resist it so you scratch it.  Scratching it only makes you more itchy and then you notice your skin turning red.  If it’s really bad you may just need to stop to itch your legs.  It’s annoying, and uncomfortable! Not to mention embarrassing!

Runner's Itch

So what causes this? Inside of our bodies are major blood vessels and additionally smaller blood vessels called capillaries.  There are millions of these tiny passage ways in our muscles and bodies.  When we are too busy or lazy to hit the gym these capillaries collapse and there is a decrease in blood flow. When we get ourselves moving again and get to the gym or out for a run these capillaries begin to expand because of our rapid heart beat and faster blood flow.  As these capillaries begin to expand it causes nearby nerves to send signals to the brain.  Our brain interprets these signals as the need to itch.   As your fitness improves the sensation should dissipate because you are in better shape! Yep, you pretty much are feeling your body getting fitter!  Staying in shape and healthy is the best way to avoid this.  So once you get moving, keep yourself moving with regular workouts and you won’t have to experience the dreaded itch again.

There are other causes that can cause itching in some runners.  Factors like extreme cold or heat can cause this as well.  In the case of cold weather our body pumps more blood to our organs and less blood to our muscles in our legs and arms in order to keep us warm.  As a result your arms, hands, legs or feet can be cooler than your body.  As you warm up the blood flow will return to these extremities and can trigger the itching sensation.  Itching in warm weather is sometimes caused by exercise-induced vasculitis.   Also keep in mind those running tights or shorts or that shirt you love can irritate your skin when you workout causing itching.  Your lotion or other products can cause this as well.  Obviously if you experience a rash or any other symptoms like diarrhea, or nausea or signs of an allergic reaction you should contact your physician or seek medical attention.  As runners our bodies are our tools and vehicles to do what we love so I know your always checking in with yourself and will seek medical attention if needed!

I experience the Runner’s Itch, as I like to call it, every time I hit the pavement after a hiatus.  Even a week away from running will trigger this for me.  It’s frustrating and annoying but by now I know to expect it and don’t plan or expect much from my first run back.  I just get out and run and try to resist the need to itch my legs.  The next time I run it’s usually much better and I can expect more from my body and mind and the run itself.  It is always hard to get back to a routine and this hurdle can be hard.  Stay tough and get through it and as I said before…keep yourself moving if only a few days a week to avoid this in the future! In the winter I always try to dress warmly and avoid going from extreme colds to warmer indoor temperatures.  I feel it’s better to walk for a little bit and restore blood flow to my entire body post run and then head indoors for a warm shower and dry clothes.  In the end, this a small inconvenience  for all of the satisfaction you can get from running and working out!

Just a reminder, I’m not a doctor or in the medical field.  I’ve just learned this information from reading running magazines, articles and other information over the years and wanted to share.  My disclosure is here.

Do you experience the Runner’s Itch? Any tips you’ve picked up to help overcome it? Does it deter you from getting back to a workout routine?

Oct26

What I Ate Wednesday!

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What I Ate Wednesday!

Oh Wednesday! I really love getting to this part of the week.  Mondays and Tuesdays can be so hard and the weekend can seem so far away! Wednesday at 5pm in my mind marks the end of the week. I don’t know why but I honestly really enjoy my Wednesday nights, Thursdays and of course Fridays. I also love Wednesdays because we get to party! So let’s get this going with What I Ate Wednesday for this week!

I am loving all of the pumpkin products out the world right now! I went a tad overboard at Trader Joe’s recently with all of these wonderful fall inspired products…pumpkin cream cheese, honey apple butter, dark chocolate peanut butter cups, apple cider, pumpkin pancake and waffle mix.  Needless to say my cabinets and refrigerator are stocked.  This week I have been eating pumpkin bagels with some pumpkin cream cheese on top! It’s so delicious!

Trader Joe's Pumpkin Cream Cheese Spread!

Thomas Pumpkin Spice Bagels!

I do not normally eat bagels on a regular basis but I’ve kind of been on a kick lately.  I think it’s OK to treat yourself every now and then with something like this.  I did finish the last of these yesterday so I’m looking forward to getting back to cereal and oats. Since I am not marathon training I really do not need to consume as much carbohydrates.  I don’t have a photo but I did eat my daily banana on the side!

Lunches have been a lot of leftovers! Remember that Lemon Chicken Orzo Soup I made?  It’s been filling my lunch bag everyday since I made it lately but now that it is gone I am switching to a roasted chicken sandwich on 12 grain bread with lettuce, tomato, cheddar cheese and mustard. On the side I had some pretzel sticks, an organic pumpkin spice granola bar with flax seeds and an apple (I forgot to include this in the photo…forgive me!)

Roasted Chicken on Whole Grain Bread, Pretzel Sticks, Pumpkin Spice Granola Bar

Bringing a brown bag lunch to work everyday can get challenging and boring.  I like to keep lunch exciting and avoid ruts.  I always try to make enough of dinner to have leftovers but sometimes a good old sandwich can be just as delicious!

Since I’m not training for anything right now and am just maintaining my fitness level with gym workouts, yoga and runs I do not feel the need to eat lots of carbohydrates at night.  I try to only eat pasta once a week and try to only eat potatoes and rice when I eat dinner at a reasonable hour, like 6:30 or 7pm.  I don’t get home until about 6pm and then head to the gym for about an hour and a half or two hours.  It’s often just after 8pm when I get home and I still need to shower, make my dinner, eat and make lunch for the next day not to mention do anything around my house, write blog posts and just relax.  As a result dinner needs to be easy and quick.  And eating potatoes and rice after 8pm when I head to bed just before 11pm doesn’t help me sleep.  Salads are awesome in my world. I love buying different toppings and vegetables to include and like mixing in some warmer ingredients with the cool vegetables!

Salad with Roasted Chicken, Avocado, Tomato, Croutons, and Onions!

I missed my salads for dinner during marathon training so I’m really loving these lately! They are so good!

Dessert this week has been chocolate pumpkin bread pudding! It’s the perfect amount of chocolate and pumpkin flavor. And oh so satisfying on these cold dark nights!

Chocolate Pumpkin Bread Pudding!

Do you eat bagels regularly or just as a treat? How do you keep your brown bag lunches fun and interesting? Do you eat carbohydrates daily for dinner and when you have late meals?  What is your favorite salad toppings?

Oct25

Product Review: Lululemon Run Speed Skirt

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Product Review: Lululemon Run Speed Skirt

My first running skirt was the Lululemon Run Speed Skirt.  It came out in stores in May 2011.  From the day it came out I had a love affair with the skirt.  I liked the simple front, and the pleats on the back.  I struggle with Lululemon shorts because they are very short for the most part, tight in the legs and hips and generally do not flatter me.  I went to the store and tried on the run skirt, surprisingly the skirt fit me well and was very flattering even though it was very short.  I ended up purchasing the skirt in August 2011 with intentions to wear the skirt for the Chicago Marathon.

My intention to run in the skirt for 26.2 miles meant that it would need to live up to some rigorous testing on my behalf.  On my first run out in the skirt I was surprised at how comfortable it was.  Loaded with features the skirt is well thought out and designed with runners needs and wants in mind.

The outer skirt:

Made from a wicking swift fabric with 4-way stretch, it is lightweight.  The skirt stays flat even in mid-stride and does not ride up or bunch at the hips as you run.  The seams are chaffe resistant, perfect for those long runs! I only experienced it blowing up a couple of times on very windy days here in Boston.  It is short but remains flattering.

Front of the Run Speed Skirt

Back of the Run Speed Skirt

Speed Skirt Side

 The liner shorts:

The shorts underneath were thin, yet covered completely.  The fabric made of wicking luxtreme is soft and breathable.  The hem of the shorts has a sticky elastic strip to keep them in place so they do not shift or move up as you run.  They keep you feeling dry even 16 miles into a 20 mile run on an 80 degree day with 90% humidity.

The waistband:

The waistband is made of luxtreme fabric.  It is smooth and wide.  I found this material to be very soft and comfortable.  It has a continuous drawstring should you need to tighten it however I did not find I needed this.  The waist band has two pockets on the front near the hips that are perfect for storing gels and foods on long runs.  This was great for the marathon since I did not run with a fuel belt but needed to run with some Shot Bloks. Another great feature on this skirt is the zippered pocket on the back.  While it is not big enough for an iPhone or full-sized iPod I find it perfect for storing my debt card, id, cash and a key.  This comes in handy for me when I go to social running groups.  I also loved this feature on marathon day because it gave me a safe place to store my room key and cash.

Luxtreme Waistband with Zippered Pocket on Back

Additional Features:

The back of the skirt has pleats which give this skirt its stylish appeal.  Luckily they do not bounce around a lot when you run so you hardly notice them.  They are one of my favorite features of this skirt and since they sit just under the butt they look flattering on most anyone!

Pleats on Back!

On the front left hand side of the skirt there is the Lululemon logo in reflective material.  It’s a small detail so it is not overly noticeable.

Lululemon Logo!

I think this is skirt a great product! It was comfortable, kept me dry and gave me the opportunity to be a bit of a fashionista while training for the Chicago Marathon and most of all on race day.  Technically the skirt provided me everything I was looking for in a product as it did from a style and fashion perspective.  The skirt retails for $58.00 but I paid $52.00 thanks for a discount Lululemon provides to runners who are training and racing in a distance greater than 13.1 or half-marathon distance.  All you need to do is show them a copy of your registration (an email on your phone is acceptable) at check out and they will put you in the system.  From then on until race day you will receive 10% off all Lululemon Run products!  Sizes range from 2-12.  I found this skirt held up well in the wash, did not fade and met all my technical needs.  You can purchase the skirt at your local Lululemon store or online at Lululemon.com!

Wearing my Running Skirt in the Chicago Marathon!