Control Diabetes Risk With These 8 Tips

Did you know that diabetes causes more deaths than AIDS and breast cancer combined?  This disease is becoming ever more prevalent, between our processed high carbs foods and sedentary lifestyles. Fear not, there are easy measures we can all take to prevent this serious illness.  The bonus being... they are also great overall fitness tips to follow for good health.  And even more critical when heading into that time of year where platters full of fattening treats are lurking around every corner. (By the way, do you hate me for using that photo of cupcakes??  I know, how annoying.  And luscious.  Hey, per tips #1 & 7  - go for it!  Just wash it down with some water and fiber...) 8 Tips to Control Diabetes Risk Increase Fiber and Water - Eat more fiber and drink more water during the holiday season as this will keep you feeling full and lessen the chances that you’ll overeat on goodies! Set an Alarm - While at home or work, set an alarm clock to sound every 45 minutes … [Read more...]

Every Active Woman Should Give This a Try

This past month I reached a personal fitness goal, and in the same swoop was able to cross off a Disney Bucket List item of mine.  My mom and daughter were my support team, and went along with me to Disney World.  Although our runDisney weekend had some dramatic ups and downs, I was able to complete my first half marathon - the Princess Half. Achieving that milestone felt pretty fantastic.  It was a gratifying trip, satisfied my curiosity about all the runDisney hoop-la, and was an extremely fun experience overall. But hooked on half marathons, I am not. It took me 6 months of training to work up to those 13.1 miles.  Along with a bottle or two of ibuprofen, repeated icing of my knees, entire Sunday afternoons dedicated to long runs in the winter cold, and a fair amount of limping around my office (I ran during my lunch breaks).  For long distances, I need to wear knee braces on both legs.  In short, I've concluded that running isn't for me. So my knees are shot.  What's … [Read more...]

Healthy 21-Day Wellness Challenge [Giveaway, Ended 2/16]

Did you know that by one week into January, 25% of people have already abandoned their New Year’s fitness resolutions?  That's why I like this idea of a Boulder, Colorado company's unique wellness campaign.   BackJoy, the makers of wellness products which help you sleep, sit, and move more comfortably, have created this 21-day Get Down to the Core challenge to help you reach your health focused goals. From feeling better (less back pain) to looking better (flatter tummy), the TrA muscles are important, yet often overlooked.  This FREE program is easy for anyone to complete.  Plus I've got a giveaway of a BackJoy prize package (worth $55) for one winning reader. Get Down to the Core Challenge This attainable 21-day challenge kicked off February 1st, but it's not too late to join in!  Give yourself a second chance at meeting those goals to get healthy in 2016.   The program can be completed at home, the gym, or even the office.  It was specifically designed to work … [Read more...]

10 Best Workout Songs of 2015

Workout music site Run Hundred has just finished its 8th annual poll!  Over 100,000 people cast votes to narrow down their favorite top 10 tracks.  I thought this was a great resource to help anyone looking to jump start their workouts in 2016. I'm always on the lookout for great running songs to add to my playlist.  Especially lately, when I've been doing long runs while training for a runDisney half marathon.   Although I've never selected songs with a BPM that matches my pace, I do believe it's highly motivating to create an optimal music playlist that works for you.  I may experiment with the BPM of some songs listed below, to see if they can drive me to run a little faster.  I'm gonna need a race buffer for "selfies with Disney Princesses" time! So by popular vote - here's the list of best workout songs of 2015!  Are there any you already love, or will be adding to your workout? 10 Best Workout Songs of 2015 #10 - Demi Lovato – Confident – 130 BPM #9 - The Magician & … [Read more...]

Muscle Recovery & Relief With RAD Massage Tools

Got pain from working out, training for an upcoming runDisney race, or just sitting at your boring computer all day?  (Those last 2 were me.)  Then you are going to be as happy as I was to discover RAD massage tools for recovery and muscle relief.  These well designed, compact products help you work on those trouble spots by applying pressure and massage. When Dan from RAD Roller stumbled across my blog and read about my efforts to train for my first half marathon, he emailed me to tell me about RAD.  I've now been trying the RAD Roller and RAD Rod for a few weeks, and am sold on their effectiveness.  They are also affordable and high quality, and I'm excited to share these tools with my readers. RAD massage tools can help massage sore muscles, reduce tightness, and relieve pain in your lower back, neck, hips, legs, and even knees.   RAD’s focus is on achieving full-body mobility through both trigger point and larger muscle relief. RAD Massage Tools ~ RAD Roller The RAD … [Read more...]

5 Things I Can’t Run Without

There's a formula.  The gear and circumstances I can queue up for myself, to make sure I actually take that run.  Because as much as I've been enjoying training for the runDisney Princess Half Marathon, there are days when I really don't want to go running. Granted I'm a beginning runner, still in the early stages of training.  I'm averaging 2.5 miles, three times per week.  I use Jeff Galloway's genius run-walk-run method, and I swear it's saving me a great deal of pain.  (Love you, Jeff!)  I've also been experimenting with various gear and items to support my running.  Thus far, I've identified these 5 things I can't run without! Note, some of the items below were sent to me as samples to test out.  Some of them I purchased myself.  All are truly great running gear, and are items I feel I can't live without. 1.  Tiny, Rockin' Music Player I have music on my phone, and music on my iPod Nano.  However, neither of these have *exclusively* running music on them.  This left me … [Read more...]

Finding the Perfect Sports Bra

A good sports bra is a core fitness routine staple, and fairly vital piece of gear.  So how does a girl go about finding the perfect sports bra? Start by deciding what features you prefer, and are looking for in the ultimate sports bra. Do you want soft & supple fabric, or more firm and supportive? What style of straps do you prefer - traditional over-the-shoulder for a crossover daytime bra, or a racerback style? To underwire... or not to underwire.  That is the question. Are you on the prudish end of the modesty scale, and want some serious nipple-proof padding? (Ahem! *raises hand*) Will you be wearing your sports bra for Warrior Pose... or a Warrior Half Marathon?  (or both?) Some bras wick better than others... how sweaty do you get? Do you want 'em squashed down together, compression style... or do you want some separation and definition, more like a daytime bra? Personally, even though I often wear a fitness top with a built-in bra, I still end up … [Read more...]

I’m Finally Going to runDisney!

For literally years, I've spent hours "dabbling" in running... along with absorbing photos, blog posts, and social media buzz about runDisney events, with longing in my heart.  Running with other tutu-clad, Disney-loving princesses THROUGH THE CASTLE?!  Are you kidding me? Because my family takes trips to Disney World as frequently as possible, I just didn't think such an extra trip/expense would ever be feasible.  But I kept wanting it.  Badly.  And I kept getting another year older, each year when they held the runDisney Princess Half Marathon registrations. If you're not familiar with runDisney, they host weekend events of races, typically held early mornings on routes that wind through Disney Parks before they're open to the public.  They are spendy, spectacularly fun, and fill up very, very quickly.  Plus, you have to be ready to commit far in advance - registration was in July, for the February runDisney Princess weekend.  (FYI, there are other ways to get in... joining … [Read more...]

Pure Barre, Pure Results

Caught in a fitness rut?  We all get there.  As I learned last Spring during a 6 week fitness challenge, if you don't mix things up once in awhile during your workouts... you start to lose the benefits of your exercise, as your body acclimates to the same old activity. I recently tried out something I've heard of, but that was entirely new to me:  a barre workout, using the "Pure Barre, Pure Results" DVD. Barre workouts have been described as a combination of postures inspired by ballet and other disciplines like yoga and Pilates. Exercises focus on isometric strength training, combined with high reps of small movements. And I'm here to tell you... It's tough!  You will FEEL it working, literally minutes into the workout.  I honestly couldn't get through an entire workout, but don't let that discourage you.  It's effective, and something I plan on continuing to try in order to improve in. Pure Barre, Pure Results The abs-focused workout "Pure Barre, Pure Results" is a … [Read more...]

On-The-Go Breakfast Smoothie Recipe

Recently I participated in a 6 week fitness challenge that included a session with a nutritionist.  She had so many good ideas, but the most lasting healthy lifestyle take-away that I've continued to use daily is the on-the-go breakfast smoothie. If you are like me, you need to eat breakfast.  But doing so first thing in the morning, when you are stressed out, rushing around getting ready for your day... just isn't your stomach's favorite time to chow down.  Breakfast smoothies are so much easier for me to digest versus trying to eat something, both on-the-go convenience wise (I drink mine on the way to work), and stomach-tolerance wise. But will it leave you feeling hungry, 45 minutes later?  It doesn't have to. The key to a healthy on-the-go breakfast smoothie that will stay with you is this:  Protein. If you include some ingredients with protein in your smoothie, it will stick with you and keep you feeling full much longer.  When you make your smoothie at home, you can … [Read more...]