Exciting News

Please check out the new and improved website for me, The Fit Petite, and be sure to sign up in the subscriber box as this site will soon be abandoned. Spread the word and feel free to post the new site on FB to share with your friends ! Exciting to share this just in time for Rock n Roll 1/2 Marathon weekend!!!

www.thefitpetite.com

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Jim White Fitness: Cupcakes & Casualties, Week 5

Mini Cupcakes = Set Back

Mini Cupcakes = Set Back

This week was a challenge for me. To be perfectly frank, I fell slightly off of the Jim White Fitness wagon. Work, puppy sitting, work, running, work, WOD, work, run, Stella & Dot, work, run…

Last week, 3 out of 5 nights involved after work commitments. This meant a dinner menu that wasn’t of my choosing. This is not a moment for me to make excuses. In fact, it was a big slap in the face for me to wake up and take control and accountability of my health. I was definitely reminded of how normal life distractions can creep in and derail your efforts if you are not careful.

The past month I have been pretty “strict” on the Jim White Fitness program and have found it pretty easy to keep up with. But after a recent grocery shopping trip for a “girl’s night in” that I was hosting, I realized how tempted and taunted I was by the cupcakes and wine sitting on my countertop.  I didn’t even know I missed wine until I took my first sip. I have cut my cocktails back this month to include only vodka and water. I will say, to all of you who questioned giving up the wine, I see how this was challenging for you. It is so much easier to just pour a glass of wine than to mix a cocktail. However, judging by how I felt the next morning after a few glasses of wine, it was proof that I didn’t miss it enough to indulge. Swollen, puffy eyes are not a good look for me.

This past week I did kick up my workout intensity. My training was bumped up a notch with some more weight training and running workouts. This seemed to make me hungrier than normal. I think that was partly due to the fact I was burning more calories and partly due to the fact I wasn’t fueling my body properly. I have done pretty well the past few weeks warding off hunger. I can’t help but think I have a 13.1 mile run next weekend too, and maybe that does give me a little bit of entitlement to eat whatever the hell I want! I think that this is somewhat true. However, after partaking in the cupcakes that were calling to me from the counter, just like the wine, it was not worth it. I think the key is to have a small amount, then you can be ok. But, if portion control is a challenge for you, don’t even bring the sweet treats into the house to begin with. My friends and family tease me when they visit that there is nothing good to eat in my house. I find that if it isn’t here, I will not eat it. And if it is here…well…you get the idea.

A few days of flushing with water and green tea should take care of this minor set back. Also, being that the 1/2 marathon is less than a week away, I know it is more important than ever to regulate my nutrition. Nothing new, no major changes, just get back to the Jim White Fitness plan. I will need all the help I can get to help me move swiftly through the 13.1 miles.

Above all, it is important to realize that a set back isn’t a failure. A few days off of the plan may have been the loss of a battle…but not the war.

Current Weight: 119

This week the JWFNS plan will be in full force allowing for a few more calories to accommodate the Rock n Roll.

The work out plan for the week is as follows:

Monday – 4 miles easy

Tuesday – 79 PT and a Floatation Therapy Session

Wednesday – EVOFIT Run Club, speed workout

Thursday – weights

Friday – muscle release work from VB Pilates Club

Saturday – 2 miles easy

Sunday – 13.1 !!!! Rock n Roll 1/2 marathon

Rock n Roll On

Jess

***Next week stay tuned for a Rock n Roll update, new weekly workout plan, and nutritional plan changes***

JWF Week 1

JWF Week 2

JWF Week 3

JWF Week 4

Floatation Therapy: Dream Float Spa

Do you ever feel like you could just float away? Well you can at Dream Float Spa at Hilltop here in Virginia Beach. Read about an experience I had earlier this year regarding what is floatation therapy and what to expect.

Last week I incorporated floatation therapy into my training program. I am running and exercising more than ever these days. It is important for me to get maximum results from each workout. While the act of exercise itself can stimulate muscle growth, the real strengthening process happens 30-40 hours after the workout is completed. Adding in a float session during this time will help you achieve complete relaxation and accelerate the muscle regeneration process.

Some workouts can cause a build up of lactic acid. This can leave an athlete with feelings of cramps and pains. Floating will loosen the muscles and helps reduce this build up. On the days I am at rest,  the muscle recovery process is vital.  As mentioned earlier, floating promotes deep relaxation. This has been extremely beneficial for me as it is difficult for me to RELAX.  While in the floatation tank, you are forced to relax and let the mind go. Floating has helped me stay relaxed at home and sleep better at night. With a busy schedule, I am trying to fit in several different types of workouts throughout the week, it is necessary that I feel good and rested daily.

The time in the floatation tank is also a great time to practice visualization techniques. For example, if training for the Rock n Roll 1/2, visualize the finish line of the race. Imagine having to dig deep and push yourself through to the end. Visualize the crowd, the bands, the challenges you may face on race day. thinking about the race ahead of time, will help to ease your anxiety. You will feel more prepared, hence more relaxed about the event. The combination of having your mind and body in sync can be very powerful when completing these longer races.

Once you have booked a float session, be sure to arrive a few minutes early. Have your swimsuit or preferred floating attire with you as well as a bag to transport the wet suit home in.  Dream Float Spa provides towels in each room. Also, there is a fully stocked shower in each room for you to wash the salt off of. Dream Float Spa has a full vanity, hair dryer, and supplies if you need to go somewhere after your session. I prefer to float at the end of my day and go directly home to continue relaxing.

***I urge all of you Rock n Rollers to call this week to call and book two appointments. Book one for this upcoming week, and book another for your race recovery! Call Dream Float Spa today and ask about their Race Registration Special and receive $5 off your session***

Float on

Float On

Float On

Jess