Tuesday, April 30, 2013

So you wanna be a fast runner?

Good morning and Happy Tuesday! Today I've asked Caroline from Simply Smithwick to guest post or me. I'm presently in Indianapolis for work, so I knew I'd need some help getting out the daily inspiration! I'm always looking to Caroline for motivation and tips. Her nic name is Swifty. True story. This girl is one fast runner! She's also a new Mom and absolutely sweet heart! I know ya'll are gonna love her!

Hi, everyone!  I am Caroline from Simply Smithwick.  I am so honored that Miss Elle Noel has asked me to guest post for her this week.  I always love reading her blog and I'm always motivated to try and do better.  

I am a runner.  I am a fairly new runner at that.  I didn't start running until January 2012, so I am still learning.  I've already completed three half marathons and I am currently training for the Chicago Marathon this fall.  One thing most people tell me the most about my running is that I am fast.

I'm certainly not the fastest runner by any means, but my pace is pretty good.  I attribute my speed to my training to the treadmill.  Since I get up before the crack of dawn (or before my 4 month old gets up) and because it's been a cold Winter and Spring, I hit the gym for some time on the treadmill.  I really have a love/hate relationship with the machine, but I truly believe it's helped me with my speed. 
I've tried speed workouts that I've found online, but I get dizzy looking at them on my phone while I'm running or I forget what I'm doing.  Or maybe it's because I'm not fully awake yet, but I had to find something that worked for me.  

An average run on the treadmill for me is 4 miles on a zero incline.  I start out slower and get faster as the run goes on.  I used to really burn out at the end of my runs, but this training has really helped me to keep going at a normal pace and to not give up.  Here's my normal routine....
0 - 0.5 mile:  7.0 mph
0.5 - 1 mile:  7.1 mph
1 - 1.5 miles:  7.2mph
1.5 - 2 miles:  7.3 mph
2 - 2.5 miles:  7.4 mph
2.5 - 3 miles:  7.5 mph
3.0 - 3.1 miles: 7.1 mph
3.1 - 3.2 miles:  7.2 mph
3.2 - 3.3 miles: 7.3 mph
3.3 - 3.4 miles: 7.4 mph
3.4 - 3.5 miles: 7.5 mph
3.5 - 3.6 miles: 7.6 mph
3.6 - 3.7 miles: 7.7 mph
3.7 - 3.8 miles: 7.8 mph
3.8 - 3.9 miles: 7.9 mph
3.9 - 4.0 miles: 8.0 mph

This workout will normally take me about 31-33 minutes to complete.  It's great speed work for me and I can really tell a difference.  Like I said, I keep it at a zero incline because I just don't like the incline.  I'll save that kind of running for the road.    

Keep in mind that you can modify this workout based on a speed that you are comfortable with.  Start small and work your way up.    

Do you have a particular program you use for speed work?

And in honor of Elle's daily motivation, I'll leave you with this....

Monday, April 29, 2013

May Meltdown with Ms. Michaels


 
6 Week Six Pack is all wrapped up= it's time for a new challenge! Last week,  Kyra over at It Takes 9 Months, emailed me about a final Operation Red Bikini push with Ms. Jillian Michaels, during the month of May, I knew I was all in! Kate, Kara, Kristie, Meredith, Kassie, and I have all committed to a month long Jillian Challenge. We're all going to complete one of Jillian's DVDs and report back results at the end of the month, which also happens to be the end of #operationredbikini Hello summer time! I'd like to encourage all of you to join in the fun! Grab a Jillian DVD, the button above, and participate in May Meltdown with us!

We'll be using the hash tag #4MChallenge to support one another via Instagram I've selected Jillian's new ab DVD Killer Abs because one it just sounds badass and two I want to keep my momentum going from 6 Week Six Pack! I'm committed to 5 work outs per week in addition to my regular work outs. I'll post pictures at the end of the month! Be sure to check out the other ladies participating! This is a fantastic way to review DVDs and get new ideas for work out routines! The first isn't until Wednesday so you have plenty of time to run down to Target, grab a DVD, post this button on your blog/ Instagram Account  and join in the May Meltdown fun!

I personally can not wait to get started Wednesday morning! Overall, this week is going to be a little more challenging for me, as I'm traveling for work. I consider this to be an added bonus to test my resolve :)

Biggest business trip bonus?! As soon as I found out I'd be traveling this week, I just knew I had to set up a face to face with one of my favorite blogging friends! Hands down, my favorite part of writing this blog, is the opportunity it's afforded me to meet so many wonderful people across the country! I'm going on my very first Blate (Bloggers Date) this evening with the fabulous Ms Kara from PG Sisters! I'm going to be in Indianapolis for less than 24 hours, however we are determined to meet face to face! I'm so excited to me her in person as we frequently email through out the week  support one another's goals! The PG Sisters   quickly became one of my favorite blogs to read and girls friends in general! WOOP WOOP! Seriously so excited about our Blate! I'm sure Kara and I will keep ya'll posted via IG!

Weekly Work Out Breakdown::

Monday- 
Cross Training/ Booty Burner- 5am (No Excuses- got it done!)

Tuesday-
Treadmill Circuit Training

Wednesday-
Killer Abs
6-7 Mile Run
Arm Work Out

Thursday-
Killer Abs
Evening Weight Training

Friday-
Treadmill Incline/ Speed Work
Killer Abs

Saturday-
Sole Sistas Speed Training
Killer Abs

Sunday-
Killer Abs

What's your favorite Jillian DVD?
Have you ever been on a Blate?

5am Monday morning work out? Check! Thank you exercise, fueled and ready to take on the day!


Air Port Survival Gear- Comfort First! 

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Sunday, April 28, 2013

Girl's Weekend & Swim Suit Fears

This weekend I had the luxury to spend two days pool side hanging out with girl friends. Friday we all took off work, packed up the cars, and headed out to Cajun Palms. Ya we went camping for our girls weekend. I should clarify that this is a very loose term as it applies to camping. We stay in an RV, there's electricity, iPods, we cooked all of our meals in a kitchen, running water, concrete, all the comforts of home etc. The park centers around  massive swimming pools with fun for all ages. There's  music, a swim up bar, put put golf, volleyball, lots to do, tons of fun to have! It's feels like being at a resort hours from home, but it's only a 20 minute drive. Score 1 Noel! We've been frequenting da palms for a few years and almost always make a trip late spring. I had really been looking forward to this weekend for some time, and it inspired me to complete Jillian Michael's 6 Week Six Pack! Huge thank you to all of you for the overwhelming positive feedback Friday! Ya'll made me feel so confident in posting the dreaded stomach pictures, THANK YOU!

Roughing it at Cajun Palms- Gorgeous lace shorts are from Charly and Company
Heading into the weekend I didn't plan to work out while on vacation, however I packed my gear just in case. Friday evening we stayed up late drinking, talking, basically solving the world's problems as us women do. Consuming loads of empty alcohol calories in the process. Saturday morning, I just knew I had to get my sweat on before I could kick off another day of girls behavior. Lucky for me, I was asked to do meal planning with Madeline as our contribution for the trip. Consequently, everyone was on the Elle Noel diet this weekend so we did not eat poorly! Winning!

Egg Whites, Bell Pepper, Spinach, Turkey Bacon,
80 Calorie Whole Wheat Tortilla, Homemade Salsa= Bomb dot com breakfast!

I got in a little over four miles Saturday morning, my pace was slow but that's what alcohol will do to the body. It felt really great to sweat it out! I must say I did get some funny looks weaving in and out of the camp ground at 8:00am on a Saturday. After my run, I put in 20 Squats, 20 push ups, 20 lunges, 60 bicycle crunches, 20 plank twists, 20 plank T stands kicks, and 1 minute plank.


After my early morning work out, it was time to have some fun! We spent the entire day pool side enjoying each others company and just relaxing. It seems conversation always comes back around to the dreaded swim suit. While we all love lounging around and sipping cocktails in the sun, we dread swimwear! We talked a lot about swim suit anxiety. As women we put so much pressure on ourselves to be perfect and on some level, we are all dealing with swim suit anxiety. Even the girls with the seemingly perfect body are nit picking themselves in the mirror. I feel self conscience about my body to this day. Picking myself apart in the mirror just like everyone else. I think a lot of people look at me now and think I should be extremely confident. Don't get me wrong, I am confident in my body, but I still have swim suit anxiety. No one is perfect, no one's body is perfect. A lot of us have anxiety about letting it all hang out in public, however, it's because we are concerned about what other people think about our body in public. For me personally, I'm not looking around at everyone else critiquing their physic. I'm concerned about my own body. Do I feel pretty? Am I comfortable? Do I feel confident in what I'm wearing? If the answer to all of those questions is yes, then f everyone else. Life is far too short to be worry about what everyone else thinks. If you're good with you, that's all that matters. FYI- You are freaking fabulous and don't ever forget it!

Sunshine & summertime!

Luau Partay- heyyyy

Rocking out the Luau party!
 
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Friday, April 26, 2013

6 Week Six Pack Results

Good golly ole Miss Molly- I survived my first experience with THE Jillian Michaels. Six weeks ago during my Advocare 10 day Cleanse, I decided to throw in an extra challenge. That random Sunday, I go it in my hard head that I had to get my hands on Jillian Michael's 6 Week Six Pack. I was reading Eat Run Repeat, and Monica was talking about completing Level Two 6 Week Six Pack post her 4 mile runs, and I thought, I could do that for 6 weeks! Coincidentally, at the end of those six weeks, this very weekend, would be the first time this year I'd wear a swim suit. It seemed like fate. Challenge accepted, the idea was born.

Next, I had to get my hands on said DVD, and of course I had to have it, today right now. Not for sale at Target, WalMart, Best Buy, or the used gaming place in town, yes I even went there! It seemed like as good a time as any to put my Amazon Prime account to good use. I downloaded the program onto my lap top, streamed to the TV, and got to work. While both Levels One and Two are challenging, Jillian does an amazing job of bridging the gap between beginner and advanced. This DVD can be modified to fit all fitness levels. Each level is 30 minutes start to finish. It's also important to note that this work out was not my singular focus for the past six weeks. I through this program in addition to my regular weight training, weekly runs, and cross training. I had to wake up and pound out this DVD several times a week, and it made for quite a few two-a-days. Additionally, I follow a fairly strict diet, aside from that awful whopper of an opps that happened last weekend (did I do that?)

I used a single 8lb weight through Levels One and Two. I completed Level One 15 times and Level Two 17 times, so I guess this more like 6.5 week six pack ;) I have been focused on decreased body fat for some time now, and my mid section as always been a problem area for me. I've always been heavier there, carrying most of my weight through my hips. Those monsters again.

I have to admit it's nerve racking for me to post these pictures. I want to portray and adequate representation of what you can expect after 6 weeks worth of focused work. I'm not going to go bikini pro after these six weeks. Shocker. However, my mid section is flatter, tighter, and more toned than it has ever been in my entire life. Rome wasn't built in a day peeps. I am pleased as punch with these results. So pleased in fact, I plan to start another one of Jillian's ab DVDs next week. I've definitely noticed an increase in upper body strength as well, which is down to all the planking Jillian has in these work outs.

With out further adieu....

 Top Pictures taken March 10, 2013-Bottom Pictures April 26, 2013
I can't believe I just posted these bra shots. Living on the edge! 
 
Gotta run boss ladies and gents- fat to burn, people to see! Hope you all  have a fabulous weekend!
 
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Thursday, April 25, 2013

First Half Marathon Questions & Fears

This morning I'm linking up with Mel at 4Kottez and my girl Kate at the Widgeon Nest to talk about pre-first marathon fears. Kate had the wonderful idea to compile first marathon recaps for those running their first half marathon in the future! Personally, I could not get my hands on enough information pre half marathon and all during training. I think Kate's idea is incredible! Here's the link to the collection of half recaps thus far.


Given the opportunity to elaborate on the incredible first half marathon experience was something I wanted to JUMP on. I honestly, LOVE to run. It gives me a feeling, a high, a pep in my step that carries into all aspects of my life that I have never found in any other activity.  Running gives me clarity  Running gives me peace. Running challenges me. Running has changed me. Running has transformed my life.

Heyyy Crazay Laday!
I haven't always loved pounding the pavement. Oh no no. Even this time last year, I wouldn't believe I had written the above paragraph. My love affair has evolved and grown stronger over time. Each mile making me better, faster, stronger. I really began to appreciate running while training for my first 10k last fall. After the 10k race experience, I was hooked. I drank the kool-aid. Addicted to training, the endorphin release, the feeling that comes along with accomplishing what your body couldn't have accomplished three weeks prior- it's on another level. 

Post 10k Training, I immediately lept into the half training experience. My experience with training has been different from most. I'm part of a running group through my gym (Personally Fit's Sole Sistas), and this group of women is a truly special bunch. Everyone is supportive and helpful of one another, and we've all become fast friends. I began looking forward to the group runs because I'd get to spend time with my favorite people! Surrounding myself with friends who have similar passions has been critical in my success. A few of the Sole Sistas had previous half marathon experience  some marathon experience, but a lot were just like me this year. Brand stinkin new runners. Naturally, headed into our first half marathon, and first large race, we all had a lot of questions/fears/anxiety.

For me personally, if I have a question, I'm going to ask it. I'm not shy about looking stupid. I'd rather get answers.I asked lots of questions, to basically anyone I knew who had had this experience previously. My biggest concerns heading into the half marathon:

1. Will my body be at peak performance on race day? My last long run pre-half marathon was a 12 miler. I was terrible. With a capital T. I was so physically exhausted after this run, I felt drunk. Literally. Not in that fun ohhh I love tequila kind of way in that oh snap I had to much and I'm going to embarrass myself kind of way. It was not a fun feeling. Mr. Noel picked me up, as it was a destination run, and I literally collapsed into the car. "How was your run?!"- Mr. Noel "ugggghhhhhh" - Me "Nice use of descriptives there Leigh Ann"- Mr. Noel  insert mean muggin' female stare- me

From mile 8 on wards during that run, I thought I wasn't going to make it. It was painful. It took me 2 hours and 2 minutes to run 12 miles, at that pace, I wasn't going to accomplish my sub 2:10:00 first half pace goal.(Which I did do on Race day) From reading my blog, it should come as no surprise that pace is a huge focus for me. It' s the real challenge for me. Where I get my big kicks. During training, I relied heavily on anti-inflammatory medication , which I have stopped taking, and it's all gravy now baybay. Training racks up a lot of mileage on the body, especially when it's so very new- hello first timers! However, it was necessary for me to get stronger. The key to peak performance on race day was rest. REST before your race! Do not ignore those rest days, they are essential!

2. How early do I need to be down in my corral at the start? My Race kicked off at 7am. My husband and I stayed in a hotel literally on the start the line. The plan was to meet the Sole Sistas in the lobby at 6am. I think I actually made it down to the lobby about 6:15am. I had to dance around my hotel room pumping my fists and singing the Eye of the Tiger first. Priorities  I'm not kidding. That's what Mr. Noel and I did. It's kind of our tradition now. I can be ridiculously enthusiastic. When I'm around someone else with similar energy, BAM it can get CraYzaY! RAWR!

Eye of the Tiger!
After getting down to the lobby, squealing like wild baboons, spraying one another with glitter, stretching, warming up, preventing a few nervous break downs, taking TONS of pictures, Sabrina and I made it to our corral about 15 minutes before the race. We hopped a barricade to get in place. There were no staff or volunteers directing traffic, we just figured that ish out. We had plenty of time. Know your city, know your commute time to the start. I like to wait in the start chute for 15 minutes prior to start time.

3. How much money do I need for the Expo? Hello, shop-ping! This was a legitimate concern for me! The running expo was as much a part of my first half marathon as the race itself. I had burning questions women need to know. Will they accept debit card? (YES) Do I need cash? (That's your bidness) What all are they going to be selling there? I knew I wanted some official Rock N Roll gear. I left with a Brooks pull over that was pricey but worth the money to me. I also picked up my coveted 13.1 bumper sticker and a cell phone cover. Running expos are rife with gear. Some new stuff, some old stuff, lots of over priced stuff. All in all I spent about 100 bucks there. I sure hope Mr. Noel never reads this post.

4. What should I eat before the race? My group carb loaded the night before. Heavy dinner. I had a grilled shrimp pasta with whole wheat penne. If you're staying in a big city- make dinner reservations. 20,000 runners out to carb load makes it difficult to get a table. Hangry Gina may just come out. Prevent dat.

Most important aspect on Race Day- Do not change a thing. Don't wear new shorts, new shoes, new socks, new bra, new belt etc. Run in the same gear you trained in, and of course my best advice- bring a rock star attitude, enjoy the experience, it's life changing!



Be sure to head over to Kate's blog and read some of these first half marathon experiences!

Tomorrow I'll post Jillian Michael's 6 Week Six Pack Results! Get Excited! (You know I am (Inside Jokes))




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Wednesday, April 24, 2013

Snack Ideas & Booty Burner Work Out

Snack ideas! I am always snack a lackin. My husband likes to compare me to a squirrel, I'm always nibbling on a little something. Snacks each day are incredibly important. Eating regular snacks keeps your metabolism running on all cylinders and prevents a hangry attack at meal times. No body wants that.

My meal schedule: 

7:00 am Breakfast
10:00 am Snack 1
12:00 pm Lunch
3:00 pm Snack 2
7:00 pm Dinner

You will not catch me without a snack. oh no no no no. In the morning I plan a fruit and a healthy fat, ie plain unblanched nuts, ie walnuts or almonds, or a natural nut butter. One snack daily, I sub out for a protein shake in the morning or afternoon. In the afternoons, I've been sticking with a protein shake OR egg whites and green beans. I use canned no sodium added green beans. Another new favorite snack of mine is the Quest Bar. Quest Bar has made the ultimate protein bar. Short, easy to understand labeling, gluten free, and NO added sugar. This includes no cetyl alcohol (companies are using this as an artificial sweetener and it reeks havoc on the digestive track. I know this from experience), which makes it very very easy on the stomach. Emily tipped me off to heating them in microwave for 10-15 seconds, and it makes them ooey gooey wonderful! The chocolate chip cookie dough is by far my favorite. It is out of this world, it tastes like a real cookie. No jokes. I have been ordering my bars directly from Quest, however they are sold at all GNC stores.

Snacks in Pictures:

Apple with Natural PB
Fruit, Almonds, & Spark!
Green Beans & Egg Whites
Lean Body for Her- AWESOME Protein Shakes
Orange & Walnuts
Watermelon Spark = New Favorite Flavor
Homemade Protein Shake- Sunflower Milk (Sandra's Health Food Store), Blue Berries, One Scoop Chocolate Protein Powder, PB2, blend and go!


I got so many questions about how to put together a booty burnin work out/ leg work focus. I don't necessarily head to the gym with an exact plan. I try to do all my exercises 3 sets of 15. I always start off a work out with some Cardio so get my heart rate up. Then I'll move onto the areas I want to focus on combining moves of lower and higher intensity to keep my heart rate coming up and down in an effort to burn the most fat. Oh yeahsss. This  is commonly referred to as HIIT (High Intensity Interval Training).

Tuesday Evening Booty Burner Cycle:

15 Minutes Stair Master- Intensity 8, Fat Burner Plus
5 Minutes Regular Step
40 Double Step leg Extensions (20 per leg)
3 Minutes Double Step
One Minute Walk Right
One Minute Walk Backwards
One minute Walk Left
1:30 Double Step
30 Second Regular Step

50lb Weighted Bar
15 Deadlifts
15 Squats
Repeat Twice- Total of 3

3 Step High Holding 10lb Weight
15 Right Leg Step Up with a backwards lunge
15 Left Leg Step Up with a backwards lunge
Repeat Twice- Total of 3

Seated Leg Press 120lbs
3 Sets of 15

Upside down Bosu Ball 
15 Squats with a 20lb Press
30 Upside down bosu ball squats (holding 20lb)
30 Upside down bosu ball squats (holding 20lbs)

Leg Lifts (15lb Bar)
30 Up Down Outside Leg
30 Up Down Inside Leg
Repeat Opposite Side

Bridges
20 Double Leg Bridges
20 Single Leg Bridges per side
20 Double Leg Bridges
Hold at the top one Minute

Polished off my work out with Jillian Michael's 6 Week Six Pack level 2! Obviously, I care about the way my legs and buns look in shorts, swim wear, etc, however, my overall goal is to build up leg strength as this will make me a better, stronger, faster, runner. 

All of my life, I've been trying to minimize my hips in pictures, like most women do I suspect. It's why we're always posing on the side hand to da hip. I've always had monster hips, (but Leigh Ann this will help you birth big healthy babies - pffffff I don't care 'bout that right now MA!) and I've always been self conscience of it. I'm finally in a place where I don't look in the mirror and think "I hate my hips!!!". I didn't think I'd ever be able to lose enough weight/ tone up for that to happen. I'm not there yet, but it's getting better each and every day. Progress= Motivation!


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Tuesday, April 23, 2013

Listen Up! It's time to get CrUnK!

Today I wanna talk about music, jams that make me wanna put in WORK at the gym. It's a constantly and continually evolving list. I burn through music pretty quickly since I depend on it to pump me up every single day. Literally. Finding new music regularly is not an easy task, I find myself cycling through it faster than the music industry can feed my addiction. I keep a record of playlists to dial into each day, and I use several different tools to find new jams.

Get Organized! - Snap Shot of all my playlists, it's a tad bit excessive.






How do you find the right tunes? Download Shazam, and keep it accessible on your phone. Hear a great song? Whip out Shazam. I find 90% of new songs this way. Another favorite of mine is to troll the iTunes Top 10 lists. There's always great new music there!



Talk to people! Ask what they are listening to! I'm constantly asking others what songs get them going. I did this just last week on Instagram and got four new favorites added into rotation. I'll get my run buddies to text me snap shots of their play lists. Kassie and I are constantly exchanging notes- she's sent some awesome finds my way! Finding new music takes a little extra effort but it's worth it!


Booty Burner Play list aka My Current Favorite-

Lift Off (Feat Beyonce) Kanye West & Jay-Z
Wild for the Night (feat. Skillex) A$AP Rocky
Take Over Control- AfroJack
The Way (feat Mac Miller) Ariana Grande
The Show Goes On- Lupe Fiasco
On My Way- Charlie Brown
Work Hard Play Hard- Wiz Khalifa
Not Giving In- Rudimental
Can't Hold Us Down- Macklemore & Ryan Lewis
Started from the Bottom- Drake
Rock the Boat- Bob Sinclair
Whatta Man- Salt N Pepa
Everybody F*cks- Pitbull
Who Booty- Radio Hitz
Fire Burning- Sean Kingston
Bandz a Make Her Dance- Juicy J
Bring it Back- Travis Porter
Scream & Shout- will.i.am
I Do!!- Toya
My Moment- DJ Drama
Pop That- French Montana
E.T.- Katy Perry
Clique- Kanye West, Jay-Z & Big Sean
Solider- Destiny's Child
Booty Work (One Cheek at a Time)- Off the Record
Bootylicious- Destiny's Child
Watch N Learn- Rihanna
Blurred Lines- Robin Thicke

Heyy Sweaty Lady!!!
What are your favorite work out jams? 


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Monday, April 22, 2013

Weekend Re-Wind & Weekly Goals

Good morning and Happy Monday!!! Last week was a bit of an "off" week for me. I still got in lots of great work outs had an awesome week just winging it. However, it's time to get this train back on the tracks. I need a plan, it's my accountability tool and without it I am LOST! I've got a short week planned for myself with and extra fun weekend on the horizon. It's officially swim suit season time for me and for the first time ever in my life, I am prepared! That said, Jillian Michael's 6 Week Six Pack Results will be up Friday morning, stay tuned for that!

Saturday morning kicked off bright and early. I woke up at 5:30am to get in Jillian 6 Week Six Pack Level 2 work out pre 6 mile run with my Sole Sistas Running group. My pace goals for next year are to increase in speed- big time. I'd really like to run a sub two hour half in in October (this is a common goal for a lot of new/speed focused runners), so I'll need to work extra hard in the off season to significantly increase my pace, if I want to shave nearly 10 minutes off my previous time. 

Our run group this week was small, and I ran with two ladies that are stronger runners, and I hung with them the entire time. I kinda had to as I didn't have a route map, so I was dependent for directions! Never the less, I hung with the fast crowd-What's up holler! I keep thinking this increased speed has been some type of a fluke. That I'm going to start running in the 10 pace group again, but I just keep getting faster! I still don't know what my comfortable pace is has my times are consistently increasing. All good signs! We had a really nice 6 mile run, chatting and cutting up the whole run. I'm hooked on my booty burner play list, and it's making me move my tush!

+

Saturday night it was time to have some I wish I was still in college fun. My dear friend Susannah was in town from NOLA and we never miss an opportunity to get together for some fun! I was able to rock out another fun outfit from my favorite Charly and Company! We had an awesome night out together with almost all of our favorite people in tow! 


While Saturday night was incredibly FUN, I made a few (understatement) eating mistakes. I started drinking without eating. (Amateur!). Consequently, when I was starving, insert drunken melodrama, I didn't care WHAT I ate. See eating down ward spiral that continued into Sunday! Womp womp! This may have happened-

Denial- It ain't just a river in Egypt honey!+
Ultimate Nachos- They were pretty dang Ultimate
True confessions: Eating poorly was delicious and worth it. Sometimes splurging is necessary for my sanity. True story, however, back on track today! Refocus, recharge. One bad day does not equal a free for all, back at it Monday morning with a delicious Green Monster- Esque smoothie. Feeling better already!

Elle Noel's Weekend Detox
1.5 Cup Unsweetened Almond Milk
2 tbl Chocolate PB2
1/2 Scoop Protein Powder 
1 Cup Spinach
1 Cup Frozen Fruit

Weekly Work Out Goals-

Monday-
R.I.P.P.E.D.
No Carbs

Tuesday
6 Week six Pack Level 2 
Booty Burning Work Out
Carbs

Wednesday-
6 Week Six Pack Level 2
6 Mile Run 
Strength - Arms
No Carbs

Thursday-
6 Week Six Pack
Strength Training 
Carbs

Friday-
Interval/ Speed Work & Strength
No Carbs

Saturday-
Rest

Sunday- 
Rest

A few changes this week, I'm bringing back the every other day carb/no carb challenge for myself. It's worked well for me in the past, and I have to wear a swim suit this weekend so I'm going to work extra hard this week. I'm enjoying 6 Week Six Pack so I'm keeping it in rotation for a little longer. Unless I have time to make it down to Target and pick up another Jillian ab DVD. That girl knows her stuff!

TWO rest days this week. I'm going to be out of town this weekend for some much needed R & R with the gal pals. I'm not going to work out, but I am going to swim...over to the swim up bar. Ba dum cha! Hope you have a great week peeps!

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Friday, April 19, 2013

Sole Sistas Boston Memorial Run & Rebel Against the Weekly Weigh In

TGIF! The week started on a low for me (sick, womp de womp) and is ending on a HIGH! Just the way I like it! After last week's weigh in, I've decided to skip the scale this morning. This is a HUGE mega big deal for me. I don't think I've skipped weighing myself on a Friday in, IDK, two years? Something ridiculous like that, but I feel liberated! I got in majorly KICK BUTT work outs these past few days, my eating has been stellar- in short , looking good feeling fly, oh yeahs! I will return to the scale next week. Stay tuned....

Thursday was a two a day work out for me. Well technically a 3, eeekkk, I didn't take it easy. It's just not my style. JM 6 Week Six Pack at 5am and 90 minutes worth of leg and booty work in the afternoon. I'm trying to transition into alternating weight days, when previously, all of my weight training work has been total body. This just isn't going to take me to the next level, so it's time to step it on up! I combined two cardio sessions, stair master & elliptical training, totaling 30 minutes and spent a solid hour on legs and booty work. I was feeling fiya post work out! Maybe it was my new playlist titled Booty Burner (ya I did that), but I felt A-MaZ-inG!

Ba ba ba booty werk

Post Work Out, I headed out on a Run with my Sole Sistas. One of the Sole Sistas organized a group run to Memorialize the Boston Tragedy. As a runner, I can't begin to describe how intensely personal these attacks on the Marathon felt. We all wanted to do something, anything to show support. What's a runner to do? Take it to the street!



This was organized through Facebook by one of the Sole Sistas really just looking to organize our group and maybe a few extras. To her surprise, more than 30 people showed up to run. Even the local television caught wind of our trot about town, and all our faces made the news. WHOA! This group was created on Tuesday, never underestimate the power of Social Media! She even got herself a little shout out from The Ultra Marathon Man Mr, Dean Karnazes, which is just cooler than cool. 

Fan girl Squeal!
 I ran with Sabrina, aka the pace machine, and Marathon Mary (Remember her?!). What's great about running with a group is that you will push yourself harder than when you're alone. If you can find someone who runs a similar pace, you can really push one another faster!  I'm really happy with this pace considering I had just done 90 minutes worth of leg work and hadn't eaten since 3pm. During 10k training I was happy keeping my pace in the 10:20-10:40 zone and now I'm happy between 8:50- 9:20. Work hard and you will get faster!

#bostonstrong on Instagram to Show your Support for Boston!
Friday morning- more Sweaty Work! I completed PB Fingers 55 Minute Incline Walk/Run and arm work. Saturday morning it's running with the Sole Sistas. I'm hoping to wrangle Mr. Noel into a long bike ride with me Sunday maybe a little duathlon work! (yeah buddy I just loud capped you on the internets!!). Fingers crossed for a low key weekend!

Flex Break ;)
Anddddd it's off to work I go! Gotta make some cash moneys holler for a dolla!

OOTD- Moda (VS) Button Down LOFT Boyfriend Jeans Naturalizer Wedges
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