Friday Five with #AwareWithPink!

This weeks Friday Five Favorites is a special post in honor of Brest Cancer Awareness month. You get to know a little bit more about me and what keeps me inspired on this long sweaty journey called life. 

1. Tunes that inspire! When I’m getting my sweat on the 3 songs and podcasts I listen to are: Hall of fame by The Script, Shake it out by Taylor Swift (I’m a not so in the closet fan of T.Swift!) and currently The Paleo women podcast. Since I run so much wireless headphones don’t last very long for me, they fizzle out from all the sweat and the batteries never last long enough for my long runs. I want win a pair of Aftershokz so I can keep getting my sweat on and still be inspired by my favorite tunes! 

2. Give back!? Volunteering is something that has always been important to me. I did a lot of it in college, but when I graduated adult life kind of took over. This year I decided I need to change that and if you follow me on Instagram, I started volunteering with Title IX girls running group. I help coach girls ages 9-15 in running and life lessons. We have 3 weeks until the end of season 5k and I love watching these girls become stronger with every step.

3. Self Care. Being healthy doesn’t just mean physically healthy, but mentally and spiritually as well. You all know fitness is an important part of my life (haha I know stating this obvious!!) but I keep myself healthy mentally and spiritually too in ways I don’t often talk about. I have my own sort of meditation that I do every night before I go to bed to help me unwind, I do yoga (probably not as much as I should!) and most importantly I have self love mantras that I tell myself when I start to feel down. I always tell my clients that they can’t just get results by working out, you have to love yourself and take care of yourself first, and results will happen. 


4. Inspiring threads! I live in work out clothes, so when it comes to shopping I get more excited about clothes I’m going to get sweaty in over a dress and heels. My favorites you ask? Well for all my triathlon, cycling and running gear it’s Coeur sports! Created by and for women, they inspire me every day to get out there every day and get moving! I also love Reebok, I love that they’re stuff is so cute and versatile that I can go from the gym to dinner in their gear and still look cute!  


5. Friends who inspire! This was a tough one for me. Over the past couple years the people I have decided to surround myself with are ones that hold the same vision as I do. They’re out there to inspire and empower women through fitness and make a difference. So I can’t pick just one. But for your viewing pleasure, here are my @bosfitgrls that are just some of the ladies I love being around and watching them inspire everyone around them!


Disclaimer: This post was sponsored by AfterShokz in an effort to spread awareness about their new Pink Trekz headphones, in partnership with Bright Pink to support and spread awareness around breast cancer awareness. All opinions and words are my own. I truly appreciate all of the brands the support the Sweat Pink community. 

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The Whole 30 Round Two

Last week I started doing the Whole 30 again. If you’ve been following me for awhile, I blogged about my first round at the beginning of this year. That first round I mostly did for weight loss. I had a couple more stubborn pounds that I wanted to be rid of and a bit of a pizza habit so I decided to give this a try. It was actually really successful and up until about two months ago, I was able to keep it all off.

But two months ago things changed for me. I started not sleeping well, which was effecting my work outs, my energy levels, my mood and my weight. I put on about 12 pounds in the course of 2 months. I know I was eating badly, mostly on the weekends. But it was because while I had good intentions of cooking a healthy meal, I was just so darn exhausted from doing almost nothing so take out was a better option. On top of this I was always bloated, my stomach was bothering me again and I would have weird allergic reactions at random times to foods I ate regularly.

Some thing was not right.

I went to the doctors to see if they could find a better explanation for what was going on in body. But she really didn’t. I had blood tests done and they all came back normal. Normal thyroid, normal iron etc. Her only suggestion was to see a nutritionist. I was a bit irritated by this because I know how to eat healthy, I was doing it 80% of the time. But that didn’t explain my constant exhaustion and lack of ability to sleep through the whole night.

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That’s when I decided to give this a try again because I had started drinking a ton of coffee and not even that was helping. Not necessarily this time for weight loss but to get the rest of me back in order, if weight loss happens with it, I’m not going to complain.

Right now I am one week into my 30 days. I have 23 days left and I already fell a ton better. I actually have slept through the night the past 3 nights and I DON’T still feel completely tired when I wake up. My stomach isn’t as bloated (I think I might even be able to see some abs again if I squint really hard and flex even harder!). My stress levels are down and I’m only have green tea.

I won’t lie though, I’m a bit nervous about when these 30 days are up. Obviously this is not the most ideal way to eat the rest of your life. NO grains at all? Like what?! Also the CHEESE. I LOVE cheese! But I also don’t want to be back to being WIDE awake at 3am. So I need to have a happy balance. The week I’m done is my birthday, so I will enjoy a glass of wine and a birthday treat. But I think I’m going to stay gluten free and dairy free for a bit, having is only on special occasions. With the holidays coming up in the next couple months it would be hard to stick to eating this way, but at least I can do it most of the time. I’m excited to see how things turn out at the end of this!


Start of whole 30


One week into whole 30

Friday Five Favorites: Running

While fitness is my passion, all of you know I LOVE running. For me, it’s my meditation and I originally started running because of the high and because I thought “Hey, it’s free!” HAHA, little did I know how many accessories and gadgets that can go along with running, and I will admit I have been sucked in. So today I am sharing my 5 favorite running items! Make sure you read all the way to the bottom for some fun news!

  1. Nuun tablets. Hydrate, hydrate, hydrate. It’s so important especially when you get into longer distances. I have a hard time with plain water, but Nuun tablets have really helped me get it down and it has a lot of extras you need to keep up!shop
  2. Honey Stinger. It took me a long time to figure out how to fuel properly on long runs and a lot of products don’t settle well in my stomach. But I found Honey Stinger and I will never go back. I love using the Honey Stinger gels, energy chews and waffles for races and long work outs!honeystinger_logo_horizontal
  3. Flip Belt. You have to be able to carry your phone, keys, card, money and fuel on runs! I hate arm bands and bulky packs, I bought a flip belt about a year ago and I love how flat it is and it even fits my huge IPhone!flipbelt_violet
  4. Procompression socks. Recovery is key and my calves tend to tighten up like crazy. These socks really help me after a long run and they’re super cute so I don’t feel weird going out in them!screen-shot-2015-10-09-at-12-42-27-pm
  5. Coeur Sports. I fell in love with Coeur triathlon kits, but then I bought their shorts and sports bra and I love them! They’re my go to for all runs. They’re cute, have extra pockets and are super comfortable!
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Want to WIN my favorite running products?? Follow me on instagram! I’ll be giving away one item every Monday in October in honor of my birthday month!

Getting back on her feet

Imagine one day you’re getting ready to go out to dinner with friends and all of a sudden your legs start to go a little tingly which is weird because you’re walking around. Then quickly that tingly feeling has turned into numbness and you can’t walk, so you call an ambulance which rushes you to the hospital where you’re told the horrible news: you are paralyzed from the waist down and they don’t know why.

This doesn’t really seem real right? How can someone go from walking around having a perfectly normal day to not being to walk? Well this has happened, to my client Katey Wheeler exactly one year ago today.

fullsizerender-12One year ago Katey lost her ability to walk and had no idea if she would ever be able to again. But let me tell you, Katey is pretty darn awesome. She is incredibly strong and brave. Over time because of her strength both inside and out, Katey relearned how to walk, which was no easy task. She has had machines hooked up to her legs sending electric impulses into her muscles, willing them to move. She has gone through extensive physical therapy in order to move normally again.

I remember when I first started working with Katey. She was graduating from physical therapy to personal training because while she was better, it’s not 100% (and according to her, probably never will be), and she still needed to get stronger. I remember that first session Katey was afraid to even do a squat while holding on to a TRX for support. Since she has not gotten all the feeling back in her legs, sometimes she is unaware of where her body is in space. But she did it and has continued to improve from there.

fullsizerender-13Even though she doesn’t absolutely love working out (planks are her absolute least favorite exercise), Katey is so much stronger now and in a much better place. I’m constantly astonished by her improvements. She squats (with weight!), deadlifts, and does pull ups. She accomplishes double what we used to during her hour long session and she always has a smile on her face.

I’ve learned so much from her. I may be teaching her about fitness, but she taught me way more about strength and how to keep fighting even in the toughest situations.

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It’s okay to be a beginner

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Recently I’ve gained quite a few clients that are completely new to fitness. They may have run a few times here and there or have done some squats and planks because that’s what people do, but they really have never set foot in a proper gym. This inspired me to write this post because I have also had to encourage these same people to keep going regardless of the fact that they sometimes can’t get through a whole work out.
1. Remember we all had to start some where. Unless you were a young athlete that went on to play high school sports and then college and then maybe professional, you probably fell off the bandwagon at some point and had to start over on the fitness journey. I know I did. I was always a dancer and a cheerleader, in good shape until sophomore year of college I tore my ACL and had to have knee surgery. I never really got back into those activities once my knee healed, so when I realized I had gained a lot of weight post graduation I had to start from scratch and in the beginning I could barely get through a 20 minute work out and I’ve had my own ups and down of lacking motivation and getting out of my routine. But it gets easier, which leads me to the next one…
2. Stick to your program. I have progressions for my clients, we start off with a lot of body weight exercises and mobility drills so that you get used to lifting your own body weight before we even think about picking up weights. If you want to run, I’ll never put in a 3 mile run, it’s going to be a walk/run program so that you can build up. No one expects you to just go out there and do it the first time. In time you’ll realize just how far you have come. Stick to it and trust me, you WILL see improvements.
3. Don’t be afraid to seek support. A lot of my clients will accept their program, but then if they lack to motivation to get it done on their own they’re afraid to let me know. I’m a trainer/coach for a reason. I WANT to help you. My job goes beyond writing a program and making you do crazy things to make you sweat and work hard. I’m a support system for this crazy fitness journey whether you want to lose weight or run a marathon.

Five Friday Favorites: Core Exercises

 

You always hear people talking about working on your core. That it’s so important for runners and weightlifters to help prevent injury. It’s important to help with weight loss and posture. The list goes on why we should be working our core.

Well, for me it’s also important because when I was in middle school it was discovered that I have a severe case of scoliosis. The doctors at the time wanted me to have back surgery where they essentially attach a metal pole in your back so you sit up nice and tall…and can do nothing else. I grew up being active, I was a dancer and a cheerleader now turned fitness professional. Moving has always been important to my life. So naturally, I immediately shot down the idea of surgery. I got a second opinion from a doctor that wasn’t all about throwing my under the knife and I did alternative physical therapy and learned about working on my core to prevent my back from getting worse.

Here are my 5 favorites to keep me healthy and strong:

  1. The plank. I know that it’s basic but it’s a killer if you throw it at the end of a work out. You can also change it up to make it harder by doing plank to push up, shoulder taps, side planks, on a stability ball etc. It’s so versatile!!

Standard plank:img_4186-1

 

2. Dead bug. This is an exercise that I use with everyone. Especially beginners. Like the plank you can also make it hard by changing leg positioning, adding weight etc.

Start:

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Extend opposite leg and arm, then return to back to start:
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3. Bicycle crunch. I’ve always loved this one. But the key is to do it correctly. If you’re whipping through reps at a fast pace then you’re not really working on the muscles. I like to go slow and controlled. Getting stronger is about really concentrating on the movement and focusing on the muscles that should be working.

Opposite elbow to knee:

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Switch:
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4. Wood chops. This move is great for targeting the obliques and are good for sports specific athletes. While I don’t play baseball or racket sports I still love adding these in!

Start:
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Swing across, then return to start:

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5. TRX Jack knife. This one is challenging and I love a good challenge. It might be a move that you have to work up to but it’s always good to have a goal no matter how small!!!

Start:

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Crunch in:
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Or challenge yourself and pike in!

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Marathon Training…minimally

unnamedThe Boston Marathon this year was my first marathon. I had a coach for this who was also helping me with triathlons, so my plan was high cardio volume. A lot of swimming, biking and running and a little strength worked sprinkled in there. Seeing as this was my first marathon I put my trust in the coach and followed the process. However, through this process I learned a lot about my own body. First off, don’t get me wrong, this coach has successfully coached many athletes to BQ, run their first Ironman etc. It’s just that his method doesn’t work for me and won’t work for everyone. I suffered a lot of hip pain and knee pain to the point where it hurt to walk.

14316972_1594764767485235_7201535449595430951_nSo this time around I am training myself for NYC marathon and I’m taking a whole different approach. I recently read an article from Runner’s World about training for a marathon with only running 3 times a week. So I have started to loosely follow this plan. I’m running only 2-3 times a week. A short speed work out, a tempo run (this one is only if I have time) and a long run. On the other day I am either taking a spin class or doing a HIIT workout.  I’m also doing 2 rest days a week.

 

A sample of my week might look like this, but I listen to my body and I will change things around depending on how I’m feeling:

Monday: Upper Body/Core

Tuesday: Sprints and Lower Body

Wednesday: Spin

Thursday: Full Body/ Tempo run

Friday: OFF

Saturday: Long run

Sunday: OFF

I can’t say how it’s going so far, but I will say I am not injured like I was while training for Boston. I’m a bit run down this training cycle because I haven’t really had an off season in over a year. But I’m just happy that I can continue to keep working out without pain. I honestly just want to finish the NYC marathon in one piece…and a bit faster than I finished Boston. I’m not fast. I never will be. I’m okay with that. I enjoy what I do and I just want to continue doing that.

Don’t get me wrong, I do have goals for my running. I want to be able to do a 25 min 5k and I would love to get a sub-2 hour half marathon. But I also want to not fall apart so that I can be 80 years old and still doing this. There’s only 7 weeks left until race day and I am looking forward to seeing how different this race goes for me!!!!14100282_1590213754607003_4526768983408694346_n

5 Friday Favorites: Salads

If you were to really ask about what my favorite food is, salad is actually the last thing on that list. I know, I’m a fitness person right? I’m supposed to live off of overnight oats and leafy green salads. Don’t get me wrong I love eating healthy and feeling good about what I’m putting in my body, but Pizza is my favorite food group and I’m not stranger to a heaping pile of nachos. It’s all about #balance.

I know you’re dying to know, when I do eat a salad…what do I eat? Well here’s your answer! My 5 favorite salads (and this was NOT easy lol).

 

  1. Beet and Goat cheese salad. LOVE me some goat cheese.

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2. Guacamole Greens from Sweet Green
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3.Falafel Salad. Obsessed with Hummmus…..yummm

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4.Taco salad!!! I like to make it healthier by using greek yogurt instead of real sour cream. Can’t even tell the difference.taco-salad

 

 

5. Tomato Basil Mozzarella (does this count? In my book it does!)
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Triathlon Season Recap Part Two

 

That feeling of being on top of the world from my last triathlon didn’t last for long though. Training after this race ramped up as I prepared for my first half ironman distance sprint. During this time I got my first triathlon bike, which while it was way more comfortable for my hip, it was a different position for the rest of my body that I didn’t really have time to get used to. I started to doubt my ability to finish the race and my self esteem dwindled. Then the day before my race I had my first “crash.” It really wasn’t anything bad. I unclipped my left foot and leaned right so I fell into some gravel. It wasn’t horrible but it left me a little banged up and shaken. I got right back on but it didn’t help my mental state.

Then come race day. I’m so nervous I don’t sleep the night before, I’m up before my alarm and I can barely choke down breakfast. Bad sign number one because I NEED the fuel for the race. I grab a bar on the way out the door so that I can have a little something later too. We get to the transition and walk to the beach, which is miserable because it’s gravel and I have no shoes on, my feet hurt and my stomach is churning. We get to the beach and struggle to get in my wet suit which makes me frustrated, I finally get it on and eat the bar brought with me. Then I head down to the water to warm up. Here I immediately throw up in the ocean (sorry fellow athletes but I couldn’t help it). Another bad sign.

Finally the race starts and we’re off to swim. I go what I think is a straight line towards the bouy that I think is the orange one I’m supposed to be swimming to. I’m wrong. Dead unnamed-1wrong. That’s actually the red one for the olympic tri and I am not swimming in a straight line. Why they chose red and orange is beyond me. They look the same when you’re dying in the water. Anyways, I know I’m so far behind everyone, which I guess is okay because I’m a fairly slow swimmer anyways. But then I realize there’s no one around me and I start to freak. I don’t want to to this anymore. The bouys seem too far away and I just want to be done. To this day I don’t know why I was thinking like this. It was completely irrational because like I said, I’ve swam this far before in the open water and it’s only slightly longer than my last race. This is emotionally draining to me and when the first wave of male swimmers from the olympic distance catch up to me, I’m completely crushed. I finish the swim and immediately start crying when I see my boyfriend. I don’t want to continue. I don’t want to get on my bike. I just want to call it a day. Amazingly him and one of my Coeur teammates that’s there volunteering convince me to get on my bike. After all, I did just get this brand new bike for the race, I might as well USE it. So I get on and let me tell you the next 56 miles were a roller coaster of emotions.unnamed-2

I got on my bike unhappily and I took off thinking that it was a mostly flat course. OOOOHHH BOY was that a lie. I’m already grumpy and people are flying by and drafting and it’s making my unhappy until I’m finally alone on the course after the two distances split up. It’s probably a good thing I was alone because other people would have probably thought I was crazy. I was yelling and crying and laughing and singing. Pretty much all at the same time. At mile 35 I had a brief period of being hopeful and positive thinking. I told myself I worked hard for this and I was going to finish the race. 10 miles later I was spent and didn’t want to continue. And that’s what happened. My body felt mostly fine but my spirit did not. After a tearful decision I handed in my chip and I called it a day.

At the time I was upset with myself but I’ve since come to terms with it. It wasn’t my day and that’s ok. Sometimes we need to listen to our bodies and know when to push through and when it’s just not right.

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I was able to end my season though on a very good note and finished up last weekend at Max Performance’s Title IX women’s sprint tri. It was so much fun, I got to meet up with another Coeur Teammate and we represented an amazing company that I have been honored to be apart of this year. I wasn’t worried about time and I finished all smiles and cheering everyone else on. I’m already looking forward to next year and giving that half ironman distance another try!!!

 

 

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Triathlon Season Recap Part One

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This past Saturday night was bittersweet, I have had a rough triathlon season, but as I packed up my transition bag one last time I got a little bit emotional. I’m not sure if it was from the large pizza that I ate alone or the million times I had peed that day while I desperately tried to rehydrate. But I started to reminisce about what I left behind.

I want to start this recap with one thing. I always pick a mantra for my race season. This year after reading the book How Bad Do You Want It, that became my mantra that I would say to myself when things started to get rough.

I started out the year in June with the Cohasset sprint tri, not a distance that’s new to me and it was good because it kind of dusted off the wheels for me. This is only my second year in the sport and I’m honestly proud with how far I’ve come in such a short time. Last year during my first race, I froze, not literally that time but I spent most of the time freaking out. The only parts about this race that went a little rough were the fact that the water was mind numbingly cold and I swam mostly on my back because I couldn’t breathe13872638_10100107949126166_3683048298072726628_n and I was well under prepared for all the hills. But you live and you learn and I’ll be back to crush it next year! Oh and the BEST part was when I say my boyfriend up ahead of me on the run and I pushed so hard to catch up to him so that we could cross the finish line together. (I wanted this so badly!) Sadly the photographer didn’t get a good picture 😦

Next up in July was my first Olympic distance tri! I won’t lie that this scared me a little bit because it’s more than double the swim and a longer bike ride than what I’m used to. All the sprints I’ve done were 1/4 of a mile. An olympic distance is .9 miles. But I’ve done this distance before. I’ve practiced in both the pool and in Walden Pond so I knew I could do it. This was an ocean13891804_10100107948906606_5089058811873125964_n swim but it was calm in Dorcester Bay that morning and I wasn’t worried. However, the rain that day did worry me. I don’t ride outside much because I’m terrified of horrible Boston drivers (I’m slowly getting over this by the way) and I’ve never ridden on wet roads. Up to this point I’ve never crashed before but I always picture it and it’s never pretty. However, I made it (uncomfortable though, I really need to get my bike fitted) and set out for the run. During this time I’ve also started training for the NYC marathon for 6.2 miles is not that far for me. However, after riding the bike I always need some time to shake out the legs. I finally get into my stride around mile 2.5 which was awesome because I had more than half the race left to go and I was feeling good. Usually during the shorter distance I would be just about done just as I’ve warmed up! But then pain hit me in my lower back and I really blame it on my poor bike fit. Something is off on it and was really hurting my hip the whole time. I had to walk a few times, but that’s ok! My goal was to finish in 3:30 and I finished in 3:03, a whopping 27 minutes ahead of my goal! I left that day feeling on top of the world.

The rest of the season to be continued in Part Two….

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