Live, Love, Run

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


***Ask me about Crawlin Crab 5k, Crawlin Crab 1/2,  Wicked 10k, Shamrock 8k, Shamrock 1/2***

Tuesday Track : Waves, ECSC

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”

Head out to ECSC this week and hopefully see some waves of your own. Here is the event calendar for ECSC.

***Check out the ECSC 8k this Saturday . It is always a fun run! Check out the post from the race last year.  I finished at a time of 45:22. Let’s how how we do this Saturday!


Jim White Fitness Nutritional Overhaul: Week 4 – Sushi and Skinny Jeans

Tropical Stack, Zushi

Tropical Stack, Zushi

No Rice Sushi Roll

No Rice Sushi Roll, Cucumber-Avacado-Salmon MIZUNO

Skinny Jeans

Skinny Jeans

No Rice Sushi

No Rice Sushi

Running the boardwalk

Surfer’s Healing 5k to allow for a Splurge Dinner

Sake at Mizuno

Splurge…Sake and Leche Fruit Martini at Mizuno

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 🙂

Julianne Hough Hair

Julianne Hough Hair

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


JWFNS Week 3, Preparation and Convenience

I am heading into the third week of my nutritional overhaul with Jim White Fitness.  Since meeting with Jim a few weeks ago, I really have had my eyes opened to a few things in regards to eating. I am much more aware of what my body actually needs from a nutritional standpoint.  My body is responding positively by eating the right ratio of carbs, proteins, and fats.

A quick apology now to any of my friends who have been forced to listen to me on my nutritional soapbox, but I am so excited to share this new knowledge with you. Most of you know that if you get me talking about this “fitness and nutrition stuff” I can go on forever.

I have noticed a major shift in my behavior over these past few weeks. I have been in the habit of packing my lunch during the work week. Lately my purse has been filled with healthy snacks such as almonds, fruit, or a string cheese. I am so much more successful with my choices when I have it planned out and don’t have to think about it.

There are a few take ways for the week.

1. Change your definition of convenience.  Be prepared with healthy snacks in your purse, car, or desk. You will be more likely to look froward to one of these snacks and reach for one of those as opposed to a vending machine or a stop at a convenience store.

2. Fill your fridge with healthy foods to eat off of all week. Chicken, fish, vegetables, and bottles of water are staples in mine these days. Make your own salad dressing from lemon juice, olive oil, and vinegar.

3. Allow for the OCCASIONAL splurge. I needed a froyo fix midweek and had to make a stop at our neighborhood frozen yogurt joint. Don’t go overboard, but indulge in a 1/2 cup of fro yo and fresh fruit topping…and maybe a small amount of a fun topping 🙂 At Tini’s on Shore Drive, ask for the Jim White Special !

4. When eating out on the weekends, you can make good choices. Choose a protein and veggies. You can always opt for a salad topped with chicken or shrimp. Being in Virginia Beach, most restaurants have lean pieces of fish on special with seasonal summer vegetables. Ditch the sauces and creams. Eat lighter to be lighter!

Jim White has partnered up with several restaurants in Virginia Beach. See the full list here to find a restaurant in your neighborhood.

Stats: Holding Strong at 119 lbs

Prepare for the week and call JWF to schedule your nutritional consultation TODAY!


JWF Nutrition Overhaul:Week 1

It is time to get real here. I am opening the doors to my refrigerator, pantry, and cupboards. I am asking for help and guidance and getting real with how I am fueling my body. I have paired up with none other than Jim White. I figured if I wanted to best results, I would need to go to the best!

I get flack sometimes for being small and being concerned about my size, shape, or weight. Let’s be clear here, just because I am a size 4 and petite, doesn’t mean I get a hall pass on health and taking care of myself. I have curves and if I want to keep them in the right places, I need to get a handle on things now and keep my body in check. I think everyone should strive to be better…not perfect. Celebrities don’t need to be the only ones concerned with feeling good and looking good! God gave you one body and you should respect it enough to take care of it. You wouldn’t get drunk everyday right? So you should not eat in abundance everyday either.

The past month I have become busier than ever. I have been feeling sluggish and slowed down lately. I have been exercising more than ever. I am not gaining weight, but I am not loosing any weight.  I have been a firm believer that diet can cause or repair most problems. I went right to the source and booked an immediate appointment with Jim White, registered dietician and owner of Jim White Fitness & Nutrition Studios.  We discussed my eating…and drinking habits 🙂 We discussed my lifestyle, exercise schedule, and sleep habits. All these factors go into play when making a meal plan that is realistic to YOU.


Jim customized a meal plan based on my daily schedule and workout regiment.  The plan IS NOT a diet. I don’t believe it those. Diets are destined for failure. Your dietary requirements should be built individually for you and be based on your lifestyle. The plan has to be easy, or you will not follow it. My nutritional plan needed tweaking and the adjustments Jim made were all very easy to implement.

Last week I hit my favorite neighborhood deli one last time (for a few weeks) and wouldn’t you know it was FREE brownie day. A perfect farewell to me as I move towards this journey. Stay tuned for the next several weeks as I document my progress, challenges, and results. You can take this journey with me. It is never too late. Contact Jim White Fitness & Nutrition Studios and get a consultation today.

To remain authentic and keep myself accountableI have enclosed some “before” photos as well as my current stats:

Weight: 121

Height: 5′

***My Take-A-Way Tip of the week***

This week a big take a way was that  if I must consume alcohol, I will order the clear liquor and clear mixers. I will now be swapping out my Saturday beers for Vodka Soda with Limes, quite refreshing. Make this simple summer time switch yourself and loose some unneeded extra calories.

JWFNS Contact Info:


Hilltop Location 422-4728

Great Neck Location  412-0019

Tuesday Track: How Big Is Your Brave?

I heard a song several weeks ago that stuck with me and I have been listening to it a lot lately. Sara Bareilles has a new single out, Brave (watch it HERE). The lyrics in this song seem to have come straight out of my head and heart. I am including some of the lyrics to the song because I think it is important for you to have the context around my words.

You can be amazing
You can turn a phrase into a weapon or a drug
You can be the outcast
Or be the backlash of somebody’s lack of love
Or you can start speaking up
Nothing’s gonna hurt you the way that words do
And they settle ‘neath your skin
Kept on the inside and no sunlight
Sometimes a shadow wins
But I wonder what would happen if you

Say what you wanna say
And let the words fall out
Honestly I wanna see you be brave

With what you want to say
And let the words fall out
Honestly I wanna see you be brave

I just wanna see you
I just wanna see you
I just wanna see you
I wanna see you be brave

I just wanna see you
I just wanna see you
I just wanna see you
I wanna see you be brave

Everybody’s been there, everybody’s been stared down
By the enemy
Fallen for the fear and done some disappearing
Bow down to the mighty
Don’t run, stop holding your tongue
Maybe there’s a way out of the cage where you live
Maybe one of these days you can let the light in
Show me how big your brave is

I have always been an intense person. I am very vocal with my voice and thoughts. I am intense with goals as well. I put a lot on my plate, and sometimes people don’t seem to get it.  Through the years this quality of mine has offended people and even pushed some away. I have always thought of the quality as a strength of mine, however I never thought of it as brave. But this song is making it more acceptable for me to think that in some strange way, it just may be.

What are you afraid of? Is it your work? Is it an upcoming race? Is it a personal goal? Over this past weekend I could have pushed a little harder in all of these. Can you push a little harder at work? In a workout? With a relationship? Think about this for a moment and determine how big your brave is. Does your brave carry you to a 5k, a 1/2 marathon, a full, a tri? I always have a little bit of fear at the start of training for any new goal. As I am currently in training for the Rock n Roll 1/2, I am afraid. I am afraid of the scorching Virginia Beach temperatures, I am afraid of my mental toughness not holding up. i am afraid of Camp Pendleton.  I am afraid of giving a poor showing to Girls on the Run. I do believe that our dreams/goals should make us somewhat afraid or uneasy. If they don’t intimidate us, I don’t think they are big enough. For me being afraid keeps me accountable and motivated!

Be brave and believe


Allen Stone Memorial Run/Swim/Run and 5k 2013

Saturday morning started early for me as usual with a 6:00 am wake up call. Enough time for me to eat some fruit, drink some water, drink some coffee and hop on my bike to make my way down to 31st park. There was no long park run on the schedule, instead I would be participating in the Allen Stone Memorial 5k along the Virginia Beach boardwalk. I came across this race a couple of years ago and have marked it on the calendar ever since. Last year I ran this with a group of girlfriends (2012 Allen Stone), but this year I was flying solo.

This race draws out some fierce and fit competitors among the Navy Seal and Virginia Beach running community.  In 1999 Allen Stone, a Navy Seal,  competed in this race that at the time was called the Braveheart and won the 20-29 year male age group. A short time later that year, Stone died suddenly in a Navy Seal Training accident. The race was appropriately rename as the Allen Stone Memorial Run/Swim/Run and 5k.

The day was sunny, warm, and a bit windy. The ocean was calm from a glance, but after a report from VBLS Deputy Chief Tom Gill, he warned of the shockingly cold temperatures the swimmers would face. Respect, remembrance, and a sense of excitement are all elements of the day. Mayor Sessoms started out the festivities by reading a proclamation that made July 20 Allen Stone Day in Virginia Beach. Team Hoyt was in attendance and would be both pushing and pulling in the Run/Swim/Run as and 5k.

I settled into my spot on the boardwalk for the 5k run. The horn went off and we took off in pursuit of the turn around for this fast out and back. By mile 1 it was clear as to how hot it was. I didn’t time myself that day, but I could feel myself pulling somewhere between 8-9 minute pace. As I approached the turn around the top finishers became passing me. First in the pack as expected was Ryan Carroll who took first overall with a time of 16:08. A few moments later, my friend Joe Telford cruised by finishing in the top ten overall and and taking first place male finisher in the 30-34 age group. I finished with a time of 27:44, almost 2 minutes slower than last year. This put me 79th overall out of 231 5k finishers and 4th in my age group of 30-34. DAMN!!! I wish I knew where the third place girl was, I would have definitely tried to catch her 🙂 Lesson learned to always push yourself just a little harder and also not drink so much wine the night before 🙂

After the run, runners began to gather on the 31st street park. I met up with Joe and another friend Bobby McMichael, who also placed second in his division! Joe ran into his friend Shawn Buddenhagen, who placed first in the Run/Swim/Run for team Hoyt. If the run wasn’t enough, there was a pull up competition on site. After Joe tackled the 5k he hit the bar and busted out 23 pull ups! I quickly came to realize that if I could not be a “winner” on the day, I would just surround myself with them in the hopes that I would absorb some of  their speedy mojo through osmosis.

Great job to all competitors! The race was a fun one for me and an extremely successful one for others.

Get luck the next time you get your race on, and remember to push just a little bit more because you never know how close you are to an awesome finish!