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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
***Next week stay tuned for a Rock n Roll update, new weekly workout plan, and nutritional plan changes***
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***
Last night was the kickoff event for the j&a running ambassadors! I have been running j&a races for years and have written about them on the the blog many times before (enter j&a in my search bar). There is nothing like a j&a race. The swag, the race courses, and the medals are the best!!! These events are always a MUST for me to sign up for. So it was no surprise when I first came across the opportunity for the ambassadorship a couple months ago, I knew I had to apply. I am honored and thrilled to get to work with and represent such an outstanding organization. My love of fitness has been an integral part of my life and I have developed a passion for sharing it with others. It was amazing to be in a room tonight with 25 other people who share my common goal. All of the ambassadors are very different. We all have different backgrounds and stories. We all have different levels of running experience. But as I looked around the room and noticed the multiple Garmin watches, it was obvious we all had one thing in common. As diverse a group as we all are, we have a love for running and are excited about our own upcoming fitness goals. One of our common goals together as ambassadors is to promote healthy living, fitness, and family fun!
We look forward to seeing you at a race soon!
live, love, run
This week I thought it was appropriate to give a shout out to the East Coast Surfing Championships happening here in Virginia Beach. Our Tuesday Track this week is Waves. This song by Blondfire is a must have on your Summer 2013 soundtrack. When I listen to it, I can picture it being the background music for a surfing video. It isn’t a fast tempo, but a steady beat for you to include on a long run or bike ride. Check out the song for yourself here.
Picking you up
Pushing you down,
They’re always around
Just like dream
Silver and green,
We live in between”
I have completed 3 weeks on my JWFNS Meal Plan and 5 more to go. The plan is set for 8 weeks, but I think this way of eating will probably keep going indefinitely. The plan is simple to shop for, easy to maintain, and includes lots of yummy foods. I am learning a lot. Also, I feel like I am eating a lot, which helps me avoid the problem of never letting myself get hungry.
Two weeks ago I shared a sample daily menu with you. Going into this week, Jim helped me make a couple of changes to improve the result even more. My regular nonfat yogurt is getting switched out for Greek yogurt. It is important for me to get enough protein and not as many carbs. Being mindful of this keeps me fuller longer and feel better throughout the day. No bloated belly !!! Another tweak I am making is to amp up the two time a week weight training. In addition to my normal running routine, this upcoming week I will hit up 79PT twice instead of my normal free weight routine here at the house.
JWFNS on Sushi…
I have really been missing sushi and wanted to attempt eating out at one of my favorite sushi places, Zushi Japanese Bistro at Virginia Beach Town Center. I emailed Jim White and asked his thoughts on what to order at a sushi restaurant. Within minutes, he had replied with several wonderful recommendations. It turns out, I can have the sushi with some slight modifications and still enjoy it…even without the rice! He recommends staying away from white rice and opt for the brown rice sushi. A lot of local sushi bars are offering this option. Harris Teeter even has it available in the case. If you are counting calories, keep in mind that a roll with 4 pieces has roughly 200 calories. Also, Jim gave a thumbs up to my request for seaweed salad! I was excited to hear that, as this is one of my favorites. Seaweed salad can be high in sodium, so be aware of how much you eat. But there are several benefits to eating this slimy side dish 🙂 In an article on Fox News from earlier last year, it states that seaweed salad is high in vitamins A,C, E, K and B. Zushi, doesn’t offer a brown rice option in their bowls or rolls. Normally I order the Volcano bowl which is filled with raw tuna and salmon, some pickled vegetables, seaweed salad, and topped over sushi rice. I swapped that for the Tropical Stack and a side order of Seaweed Salad. DELISH!!! Might be a new fav! The Tropical stack is comprised of tuna, lobster, avocado, and mango. I left feeling just full enough for lunch and completely satisfied. I didn’t need much, if any, of that salty soy sauce either. Another great sushi restaurant in VB is Mizuno. They offer a variety of no-rice options as well. There is even a place on the menu that features a few “No Rice” rolls. If you go there for dinner, listen to the specials. There are usually some awesome options for you to chose from in that as well. Like the “Japanese Salad” with radish root and tuna. Water and green tea are good options to accompany the meal. If you chose to splurge on Sake, remember that it contains even higher alcohol content than most wine. Sake also contains approximately 156 calories in a 4oz serving! YIKES!!! Sake and Sushi, like anything should be consumed in MODERATION!
Results and Take Aways:
Weight 118, down from 119-down from 121
I received a compliment from a personal trainer friend this past week. That really made my day, especially since this person is in the industry and can appreciate a healthy body 🙂
Feeling inspired by the weight loss, I chopped my hair as well, channeling my inner Julianne Hough! On a side note, I think having the right haircut to frame your face can make you appear thinner 🙂
I will be having measurements taken again this coming week. I do think I have lost some inches around my hips and booty though. I was able to rock my “skinny jeans” over the weekend comfortably! I have referred to these jeans over the past few years as my “marathon jeans” because every time I train and eat right consistently, I am able to fit into them. Go figure 🙂
Get your Skinny On