Jun 5, 2012

Five Tips to Conquer a Warrior Dash

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Now that the summer racing season is here, awesome running events are happening all over the place, and I’m SUPER excited about it. I kicked off the season with my very first half marathon, and now I’m proud to say I survived a Warrior Dash! I’ve never been so muddy and stinky in my entire life, but I’d do it again in a heartbeat.

My boyfriend and I, along with five of our friends, participated in a Warrior Dash in Logan, Ohio on Saturday. I wanted to do this last year, but no one else did, so I was thrilled when we managed to pull together a big group! I think we’re going to make it a yearly tradition, too, which I’m even more excited about!

In case you don’t know, a Warrior Dash is a short race (about a 5k length) with a handful of obstacles. Each course is different, but they all challenge you physically and mentally. Our course started with about one and a half mile hill (that sucked) and featured a dozen obstacles, including a cargo net-climb, a rock-filled creek and a (small) wall of fire.

Warrior Dash

Unfortunately, we lost one of our teammates—Justin went down with an ankle injury!

Though I survived, there are some things I wish I had known before the race that would have made it much easier. So, out of the goodness of my heart, I’m sharing some warrior wisdom so that any future warriors can get out there and kick some serious ass!

1. Train on hills. This is first because I think it’s the most important! I had no idea how big the first hill was going to be, and it wasn’t exactly a pleasant surprise. Now that I’ve talked to people about the race, it sounds like most courses involve a hefty hill at one point or another. Start incorporating hills into your workouts so you don’t end up sucking wind like I did!

2. Wear tight clothing. I was lucky enough to get this memo before race day, and I’m glad I did! You will get so muddy and wet that you’ll weigh an extra 10 pounds at the end of the race, and loose clothing will just hold more water and weigh you down even more!

3. Strengthen your upper body. This might not apply to everyone, but don’t neglect to strength train your upper body. Though this wasn’t an issue on too many of the obstacles, I definitely wished I had more strength in my arms and shoulders for some of them! You’ll likely have an obstacle or two that requires you to lift or pull your body weight, so be prepared.

4. Wear old (but comfortable!) shoes. Again, your shoes will get super muddy, completely soaked and basically all but destroyed—so wear a pair you don’t care too much about! A lot of people actually donate their shoes after the race (I did!), so you might want to consider that as an option. Just make sure they’re comfortable!

5. Have fun! For me, the Warrior Dash was all about having a good time, not about winning, and I think it’s much more fun that way! Get a group of friends together, pull together a costume (if you’re that coordinated) and have a blast. Events like these are all about the experience, not about setting records—unless that’s your way to have fun!

Have you ever participated in a Warrior Dash or another type of mud run? What did you think?

Filed Under: Events, Fitness Tips, Personal · Tagged: , , ,
May 21, 2012

6 Ways to Beat the Monday Blues

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Editor’s Note: This post was adapted from an IIN blog post. To read the original, click here.

Have you ever had a case of the Mondays? You know, one of those days when you just don’t feel like going to work or doing any type of productive activity?

One of the key concepts taught at the Institute of Integrative Nutrition is called “primary food”—the relationships, activities, work, exercise and spiritual practices that fulfill our lives and fill us up in ways that food can’t.

IIN asked its community members to share what makes them feel their best. Keep reading to find out what they said!

1. Work it out. Physical movement is high on the list. Many of us like to hit the gym, crank up the tunes and dance in our living room or Zen out with yoga or tai chi.

2. Take it outside. Connecting with nature, working in the garden or taking a long walk were some favorites.

3. Have more fun. Fun and laughter are good medicine for down moods! Laughing with a friend, watching a funny movie and singing are ways we can cheer ourselves up.

4. Connect spiritually. Praying, meditating, journaling, writing a gratitude list and deep breathing are all ways to go inside ourselves to reconnect and recharge.

5. Connect with loved ones. Surrounding ourselves with family, talking with a good friend, getting hugs and even connecting with like-minded people on social media outlets make us feel more connected and less alone.

6. Nourish with energizing food. A warm cup of tea, an energizing juice or a taste of chocolate can lift our moods.

How do you cheer yourself up?

Filed Under: Emotional Health · Tagged: , ,
May 16, 2012

5 Tips for Goal Setting

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I always function better when I have a goal to work toward. In high school, I spent hours studying because I wanted to be valedictorian. In college, I spent hours helping with Penn State’s THON because I wanted to dance. Recently, I spent hours running because I wanted to complete a half marathon.

When I decide I want to achieve something, I do it. Some of my goals are easier to reach than others, and some are more meaningful. But you know what? They’re all important.

They’re important because they prove to me that I can do anything I set my mind to. I know, I know—that’s really cheesy and a giant cliché, but it’s true. Setting goals and sticking to them has built my self-confidence, improved my self-discipline and made me a happier, healthier and just plain awesomer (I know that’s not a word; just go with it) person! Whether my goal is to run a marathon or see all 50 license plates while driving, I’m always working toward something that will make me one thing: happy.

Happy Dog

My newest goal in life is to be as happy as this dog. (Source)

Sometimes, however, setting a goal and sticking to it is easier said than done. I’ve set plenty of goals that I haven’t accomplished, and often times it’s because I’ve set myself up for failure—like that time I decided I should start to eat more healthfully the day before Thanksgiving. Yeah… Not my best idea.

Want some pointers to help you set (and accomplish!) your next goal? I’ve laid out a few simple tips to get you started!

1. Start small. Want to run a marathon? Great idea! Want to make your first training run 10 miles? Terrible idea! Turn your big goal into a series of smaller goals. It makes achieving the end result a much less daunting task!

2. Get support. No matter what your goal is, having someone to support you throughout your journey is key to your success. Whether it’s your best friend, your mom or an online community, you’re much more likely to achieve your goal when you have someone in your corner!

3. Celebrate small victories. Is your goal to lose five pounds? Then pat yourself on the back when you snack on a handful of almonds instead of a handful of M&Ms! Want to get an A in your biology class? Then give yourself a high-five when you ace a quiz! Every step in the right direction counts, and you should give yourself credit when you get that much closer to your goal.

4. Learn from mistakes. As important as it is to celebrate when you’re doing well, it’s just as important to recognize that you’ll probably slip up here and there along the way. You might have a second slice of cake or skip a training run, but no goal was reached without overcoming a few obstacles. Don’t let one small mishap discourage you from sticking to your goal!

5. Do it for you. Whatever it is you decide you want to achieve, make sure you’re doing it for the most important person in your life: you! Don’t do something just to please other people, and don’t ever NOT do something because you’re afraid someone else might think it’s stupid, silly or impossible. The best part about setting a goal is the feeling of satisfaction you get after reaching it, but you won’t have that feeling if you’re not doing it for you!

What is one goal you can set for yourself today, big or small? How can you incorporate these tips into achieving it?

Filed Under: Emotional Health, Mental Health · Tagged: ,
Apr 25, 2012

3 Simple Ways to Fight Off a Cold

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The past few days have been cold and grey here in Pittsburgh—not exactly spring-like weather! Unfortunately, I’ve been a bit under the weather, too. A bug has been going around in my circle of friends and at the office, and I think I picked it up… Yuck!

When I was younger, I never thought twice about taking medicine to fight off a cold, and I still use it if I get really sick. The thing is… I don’t get really sick anymore! I honestly don’t remember the last time I was truly ill, and I credit that to my diet and exercise routine.

After stopping in the office in the morning, I worked from home yesterday because I wasn’t feeling well. Before I left, one of my colleagues suggested I “take lots of medicine” so I would feel better. Though she meant well, popping capsules of Aleve or taking shots of Dayquil was the last thing I wanted to do!

Farmacy

This is my kind of “farmacy”!

I’m a firm believer that food IS medicine, and if you eat well, you won’t need any of the conventional stuff! Sure, we all catch colds from time to time, but your diet will decide whether you’re back at it the next day or confined to the couch for a week. Next time you feel a case of the sniffles coming on, remember these simple ways to fight them off!

1. Drink LOTS of water. The standard recommendation for water consumption is eight glasses per day, but a lot of people don’t drink nearly that much. If you don’t feel well, increasing your water intake is one of the first things you should do! It’ll keep you hydrated and help to flush out your system.

2. Eat foods high in vitamin C, vitamin E and zinc. We’ve all heard that taking vitamin C supplements helps to boost immunity, but did you know the same is true about vitamin E and zinc? Though supplements work, whole foods are always a better option. Stop a cold in its tracks by loading up on fresh produce like bell peppers, broccoli, cantaloupe, kale, kiwi, oranges, spinach and strawberries.

3. Rest! A big reason it takes people longer than necessary to get over a cold is because they don’t give themselves time to relax and recover. Once you feel the onset of symptoms, try to take it easy before you’ve got a full blown cold. This doesn’t mean you have to throw in the towel every time you sneeze, but taking a half-day off when you first start to feel sick might just keep you from having to take off two or three days later on!

After taking my own advice (and approximately 17 bathroom breaks), I feel as good as new! Keep these tips in mind next time you catch the office bug, and I’ll bet you’ll feel the same in no time.

What are your tricks for beating a cold?

Filed Under: Nutrition Tips, Physical Health · Tagged: , ,