What I learned at Healthy Living Summit 2012

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HLS12 runners and walkers before the 5k

I think I’m still digesting everything I learned over the weekend at the Healthy Living Summit but words honestly cannot describe the wealth of information I took away from the conference and not to mention the amazing bloggers I met along the way.

First off it was great to meet some of the bloggers and people I follow on Twitter in person finally! Meeting them and hearing them talk about their passion for blogging and health and fitness made their blogs even more real for me. I could finally really see their personality in their blogs. I was able to hear all of their stories about how they started their blog, why they wanted to share their experiences with other people and where they want to take their blog.

I attended sessions on Saturday and learned about how to create a virtual challenge from Amanda Brooks of Run to the Finish, blogging with brands, questions from other newbie bloggers and an incredible amount of information about social media. While I could go into extensive detail about everything I learned during these sessions, I rather write about what I took away from them.

It’s going to sound cliche but the theme I heard reverberating throughout the summit was “stay true to yourself.” Whether you’re looking at brands to partner with, doing a review of a product, hosting a virtual challenge, or just connecting with local businesses, don’t do anything you are uncomfortable with or don’t believe in 100 percent. As a relatively new blogger (I’ve been blogging since March) it’s easy to get distracted by brands reaching out to you or wanting to do a virtual challenge so bad that you loose track of your core mission. But connecting with brands you truly support and support you back is a surefire way to expand your reach and impact more people.

I also learned it takes time for a blog to grow into something bigger. While many bloggers have full time jobs like myself, it can be hard to quiet that excited dreamer inside of you with all the ideas but I’ve learned to be patient. Many of the bloggers who were on panels or led sessions at HLS12 had been blogging for at least three or four years. It takes time to grow and I think if you give your blog enough time to develop it can turn into something amazing.

Most of all I realized just how supportive the healthy living blogging community is. It was refreshing to be in a ballroom full of people who totally “get it.” While many of my friends and family know about my blog, I think a lot of them think it’s something I just like to do for fun (I think my Dad called it my online diary once), but to me it’s so much more and the girls (and a few guys) at HLS12 felt the same way I do. It was great to be in a conference session where everyone has their computer, phone or iPad out, live-tweeting everything the presenter is saying. This is the world we live in and it was amazing to be surrounded by people who feel the same way. Also, I honestly think friendships were formed over the very short but amazing weekend. It was only two and a half days but the bonds and knowledge that were shared will last longer.

All I know is I will definitely be going to Healthy Living Summit 2013 and hope to see all of the amazing bloggers I met this year again soon! If you went to HLS12 share your thoughts in the comment section!

Monday Motivation: Do what others say cannot be done

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When I first started running, I was focused on just finishing a 5k. I was not a runner and just started last March but I knew if I set that goal for myself, I could accomplish it. Pretty soon, I realized I could run farther and longer than a lot of other people. I remember the day when I broke through the mysterious “wall” and was able to just keep running, it was one of the most amazing experiences of my life. I had never been really good at anything athletic but now I was able to run 4 miles and then 6 miles and pretty soon, a half marathon.

But when I told some of my family and friends about my dream to run a marathon, a few doubted me. They told me it was too ambitious, I hadn’t raced enough smaller races yet, I could hurt myself and I just wasn’t ready. It’s hard to hear this form people you love, especially when you just want them to be happy for you. But it gives you a choice. You can either listen to what they say and change your mind about your goals, or you can ignore them and go full speed ahead with confidence in your ability to reach your goal. I did the latter.

Week 11: Half-marathon/marathon training update

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Setting my training plan up the old-school way.

First off, the Healthy Living Summit this weekend hosted by Healthy Living Blogs was absolutely amazing. Literally words cannot even explain the impact this past weekend had on me, but that’s for a whole other post (probably to come tomorrow). But first, I want to give my weekly update about my training runs this week.

I’ve decided to still call it half-marathon training because I’m doing the half first but this also marked the first official week of my marathon training. Overall, the week went really well and my knee is definitely getting better.

My training plan (for the first week of marathon training) called for three runs this week starting with an easy 3-mile run on Monday. My average pace during the run was 9:21/mile with faster paces of 7:22/mile. This run was great and easy. I probably could have pushed a little harder but it was early and I wanted to be cautious with my knee.

On Tuesday I did some power yoga for strengthening in the morning and cross-training at the gym after work. For cross-training I went on the elliptical and did strengthening exercises, particularly with my legs.  I also did some arm exercises, ab work and did my longest plank every for 3:49.5! I was really excited about this, I may or may not have done a little celebration dance at the gym…

Wednesday was a speedwork day so I took to the treadmill (because I still don’t have a GPS watch) and did 4 miles with 2×1600 at a pace of 9:20/mile. I did the run in 37:00 and felt pretty good. I knew I was holding back and could have gone a lot faster but I wanted to be careful again because of my knee.

I took Thursday as a full rest day but did some yoga for recovery which was great for my hamstrings because they were feeling pretty tight.

Due to the Healthy Living Summit, I had to fit my long run in before the weekend so I did it on Friday night. My training plan called for 9-miles and I did it no problem! I had to do it on the treadmill because it was getting late, still really hot and I don’t have good reflective gear. I don’t know why but treadmill runs always seem harder, I think it’s mostly because I get bored but I don’t know. My average pace was 9:20/mile which was decent but I know I can go faster. I’ll work on it.

Saturday was the first day of the Healthy Living Summit for me and we had a CrossFit workout in the morning. This was my very first venture into the world of CrossFit but it wasn’t as intimidating as I expected it to be and I really liked it! I think I might try to add it into my workout schedule for cross-training.

Sunday morning we had a 5k fun run at the summit and that was really fun and relaxing, especially since we ran along the Charles River in Boston and into Back Bay. In all, it was a great week in training and an amazing week overall! I will write a post tomorrow to tell you all more about what I learned this weekend and to introduce you to some of the bloggers I met!

Here’s a quick glimpse of my week in training:

  • Monday- 3-mile easy run, 9:21 average pace
  • Tuesday- Power yoga in the A.M. and cross-training/strengthening after work
  • Wednesday- Speedwork, 4 miles with 2×1600 at 9:20/mile
  • Thursday- Rest and recovery yoga
  • Friday- 9-mile long run, 9:20 average pace
  • Saturday– CrossFit
  • Sunday- Healthy Living Summit 5k Fun Run

Total mileage- 20 miles

Protein-packed “bomb”elette for runners

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Ingredients and the finished product!

I’ve been wanting to write more posts about nutrition for runners because it’s so important to properly fuel your body both pre and post run, but to be honest, I don’t get many chances to cook. However, last weekend I had no plans so I was finally able to make a real breakfast- as opposed to my usual cereal, fruit and coffee- and I thought I’d share it with y’all. (This is my first actual recipe post so bear with me!)

My sister likes to called loaded omelettes, bombelettes because they are ‘da bomb. So, in her honor, I’m naming my veggie packed omelette from last weekend the veggie bombelette. This recipe is super easy and paired with some whole grain toast, will give you a great nutritional meal to start off your day.

The ingredients are simple:

  • 2 egg whites- some people buy the egg whites in the carton but I like to use actual eggs and separate the whites and yolk on my own
  • A dash of low-fat milk
  • Part skim shredded mozzarella cheese- I used the low fat kind
  • Assorted bell peppers sliced thin
  • Broccoli- try to cut it small so it doesn’t get to cumbersome with the egg
  • Red onion- sliced thinly
  • Seasoning to taste

The steps are also easy. After separating your egg whites, I like to add a dash of milk (who doesn’t need more calcium?) and after chopping up your veggies, spray a frying pan with fat-free cooking spray so nothing sticks to the pan. Then, add your veggies so they can roast a little before adding the egg. Once the veggies are a little softer, pour the egg white mixture over the veggies and swish it around the pan so it’s evenly distributed. Turn the heat down to medium/medium-high. Sprinkle some cheese onto the egg and then fold the egg over to make an omelette. I failed on this part a bit so mine turned into more of a veggie scramble, but that’s fine too.

The protein and calcium you get from eggs is so important for your muscles for running and the veggies add fiber which is packed with health benefits. This is probably too much to eat before a morning run but is perfect for some post-run nutrition. I hope you enjoy, bon appetit!

Gear review: Zensah compression sleeves

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When I first heard about compression sleeves, I didn’t really know what their purpose was. I had seen people wearing them while running and also after running, but besides coming in cute colors I didn’t really get it. So, I started looking into it.

I took to Twitter and asked some of my followers if they use compression sleeves and what brand they use. After going through the responses I saw an overwhelming preference for Zensah Compression Sleeves. According to some of my followers, the Zensah sleeves aren’t as tight on your calves as some other brands and provide great support, so I decided to order a pair.

Of course I ordered the sleeves in the hot pink color (how could I resist?) and when they came in the mail I tried them on immediately. They felt great on my calves and weren’t too tight. So what are the benefits? Well according to Zensah, “gravity can cause a build-up of fluid in the muscles and surrounding tissue, which increases swelling and recovery time.” Long, hard runs can amplify this inflammation and cause recovery time to be much longer than needed.

Through their seamless compression technology, Zensah claims their sleeves can relieve these post-run symptoms and reduce any aches and pains related to exercise. After wearing them for a couple of weeks after my runs I have to agree. The sleeves pinpoint tension I feel in my shins and calves and leave my legs feeling fresher than ever.

Some other benefits?:

  • Improve performance- there’s a much shorter recovery period after long or hard runs when I wear my Zensah sleeves post-run.
  • Increase oxygen blood flow to your lower legs- this will help you legs feel strong and fresh. More oxygen in your blood, the better!
  • You can wear them before, during or after runs- So far I’ve only worn them after my runs (it’s too hot right now to wear them during) but they make my legs feel amazing! But you can test it out and see when it works best for you!
  • Provide stabilization for muscles during runs
  • Overall leg health- increasing circulation in your lower legs, ESPECIALLY post-run is so important for your overall leg health. Gotta keep that blood pumping!
  • Quite frankly, they make you look like a serious runner!

As you can see, I’m a big fan of these things. They can run pretty expensive (mine were about $40) but the benefits you’ll get for reducing your post-run recovery will be so worth it!

(Disclaimer: I was not paid for this review. I bought my Zensah Compression Sleeves with my own money.)

Fit Girl Happy Girl featured on #RunChat

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For the month of August, #RunChat, a twice a month Twitter chat for runners, is celebrating Running Blogs Month. Every day of the month they feature different running blogs on their website and today they are featuring Fit Girl Happy Girl! I’m so excited my blog was chosen to be featured and would love for all of you to stop by #RunChat to check it out!

#RunChat aims to connect runners and chat about running tips, advice, training tricks and anything and everything running. The next #RunChat is on Aug. 26 at 8:00 p.m. EST and usually lasts for about an hour. Follow the hashtag #RunChat to follow along with the conversation. Through #RunChat I’ve met so many amazing runners and have gotten great running advice from them. It’s such a great way to connect and share your running experience and we can always learn more.

To check out my feature visit their website! Also don’t forget to follow me on Twitter at @FitHappyGirl and them at @therunchat.

2012 Healthy Living Summit is almost here!

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I’m so excited to be attending this year’s Healthy Living Summit hosted by the one and only Healthy Living Blogs in Boston! This is my first blog summit as a relatively newbie fitness blogger and I’m very excited to learn a lot more about the world of fitness blogging, as well as meet some of the other fitness bloggers I’ve had the pleasure of exchanging tweets with in person. The Summit is going to cover a whole lot of information and I’m going to try to blog about it as much as I can this weekend.

The Summit kicks off on Friday with a blogging workshop hosted by Derek Flanzraich, CEO and Founder of the Greatist! But unfortunately, I’m going to have to miss this amazing opportunity because of work (I’m hoping I’ll be able to catch up with him afterward). The Summit is also hosting a cocktail reception Friday evening to mix and mingle and of course, network!
Saturday is packed with tons of amazing workshops, including a free Crossfit class sponsored by Reebok! I’m not going to give out any more information right now, you’ll have to check back this weekend to find out what I’m learning! I’m so excited for the Summit and I know I’m going to come away with tons of great new information, my only worry is when I’m going to fit in my 9-mile long run for training but I’m sure I’ll figure it out!

Besides blogging about the Summit this weekend, I’ll be live-tweeting from the workshops so make sure you’re following me on Twitter at @FitHappyGirl and on Facebook at facebook.com/fitgirlhappygirl.

Rules of the road: etiquette for runners

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Yesterday morning I was on my easy 3-mile run before work. My run was going really well and because it was so early (not that bad really, just 6:15 a.m.) there was hardly anyone on the road. I took this as an opportunity to really focus and get into my run. It was very peaceful and I just felt good. As I came up a hill I saw another runner heading towards me on the opposite side of the road. She looked like she was about in her 30s, she had headphones on and was going at a kind of slow pace.

I’m a rather peppy person in the morning and I always say “hello” or “good morning” to people I see on the road during my early runs. I do this even if I’m killing myself going up a hill or nearing the end of a 12-mile run. I think it’s a common courtesy.

As the other runner came closer to me I smiled at her to acknowledge her presence and then waved and said “Good morning!” What followed after took me off guard. She gave me a death stare. She didn’t smile, didn’t even utter a word. She just kept running.

I always thought it was respectful to acknowledge other runners on the road. We’re not racing each other (yet) and we’re all working towards a common goal. Maybe this woman wasn’t a morning person or maybe she was stressed about something else but I couldn’t believe she didn’t even acknowledge me and worse made me feel like I had done something wrong. I think it should be a rule to at least acknowledge other runners on the road. One of the best things I’ve learned since becoming a runner is how supportive other runners and the running community can be and I think it is absolutely vital that we all stay supportive of one another. After all, shouldn’t we all run happy?

So today I took to twitter to ask some fellow runners their opinion on running etiquette.

  1. FitHappyGirl
    What are some important rules of the road for #running etiquette? #runchat
    Hannah McGoldrick
    Tue, Aug 14 2012 09:57:47
  2. BaldGuyRunning
    @FitHappyGirl I keep to the right unless passing and I always tell people when I’m passing esp in winner. I don’t want to startle anyone
    Christian
    Tue, Aug 14 2012 10:05:22
  3. BaldGuyRunning
    @FitHappyGirl also if you are running with friends don’t take up the entire space in the path/sidewalk.
    Christian
    Tue, Aug 14 2012 10:19:16
  4. odysseywoman
    @FitHappyGirl please #run AGAINST traffic even in a subdivision. Neighbors walking/running w/back to cars is huge #petpeeve #runchat
    Kelly O’Doherty
    Tue, Aug 14 2012 10:21:43
  5. JonathanandBall
    @FitHappyGirl always give a high 5 to another #runner in need. #runchat
    Jonathan Ball
    Tue, Aug 14 2012 10:30:01
  6. FitHappyGirl
    @JonathanandBall I love this one! Lord knows all #runners need a high 5 every now and then #runchat
    Hannah McGoldrick
    Tue, Aug 14 2012 10:46:53
  7. JonathanandBall
    @FitHappyGirl I sometimes rework my routes to areas more conducive to high 5’s. Sometimes it’s all you need. #greasyhigh5 #sweatypalms
    Jonathan Ball
    Tue, Aug 14 2012 10:56:31

Monday Motivation: Keep going

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We all know training can be hard and sometimes your head tries to convince you to stop. But training is supposed to be hard because you are training your body to do something it didn’t know how to do, or didn’t know it could do. The next time that little voice inside your head says it’s time to give up, or someone who doubts you says you won’t finish the race, don’t listen. Listen to your heart and remember why you started training in the first place. I say this a lot but it’s really not about proving other people wrong, you want to prove to yourself that you can do it. If you go into training with that goal, you’ll surely be successful! Happy running this week and keep me updated on how your training is going!

via Pinterest

Week 10: Half-marathon training update

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Always end your run with a smile!

Training went really well this week! My knee is feeling much stronger after taking a little running break due to an IT band strain. I ran three times this week and had two cross training days and yoga almost every day.

I started off my week with an interval workout at the local high school track. I did 2 miles with 4x400m sprint intervals. My average pace was 9:20/mile and fastest pace was 6:57/mile. This wasn’t my fastest interval workout but considering I had taken almost a week off, especially from interval workouts, because of my knee, I think I did a pretty good job. It was also a blistering 90 degrees with an insane amount of humidity so breathability wasn’t great.

On Tuesday, I went to the gym after work and did some cross training and strengthening. I did a mile on the elliptical and then worked my leg muscles and abs. Then on Wednesday morning, I did detox flow yoga which was really good for my knee.

On Thursday, I decided to test my knee with an 8-mile long run. I met up with my cousin after work but we had to wait until the sun began to set to begin our run because it was 95 degrees outside with 70 percent humidity. We started our run around 6:30 p.m. and I felt really great in the beginning. We started out WAY too strong though which proved to be a little too hard for my knee. Around mile 3 I had to stop and walk a bit because it was hurting. My cousin asked if I wanted to turn around but I knew it would kill me if I did so I decided to keep going.

The run was HOT and I was so thirsty the entire time but I was able to finish strong and strangely enough (yet again!) my knee felt great during the last three miles. In total, the run took 1:10:31, which included two short walking breaks (for my knee) and some crosswalks. My average pace was 9:33/mile and my fastest pace was 6:06/mile. Overall, it was a great run and I was so happy I was able to get out there and run the distance.

Friday morning was more yoga, I did the Lululemon Yoga for Recovery on YouTube.  On Saturday, I decided on doing an easy 3-mile run at an easy pace of 9:56/mile. I felt really great on this run and my knee felt better than ever! Sunday was another cross training and strengthening day which also went really well.

Overall, this week was great for training! I felt strong and ready to be back on the road. This week I have my runs planned out including an easy run, speedwork and a 9-mile long run. This week is also the beginning of my training for the 2012 Philadelphia Marathon so finger-crossed, I’m excited! I hope your training runs went well this week. Happy running!