A Laundry Hack

You just washed your sports bra, socks, leggings, tank or tshirt and it smells spring clean... 

...UNTIL the first 5 minutes of your next workout. Then, the foul odor of B.O. or chicken noodle soup or funky monkey butt or that fishy down-there-smell rises to your nose. 

TIP: Add a cup of plain old white vinegar to the laundry detergent in the washer. Initially it may take a couple of washings to remove the smell. 

Repeat, as needed, throughout the year to keep your fitness apparel, activewear and athletic swag smelling clean and fresh! Works for everyday undies and bras, too!

Gotta laundry hack? Lemme know!

For the Newbie Runner: Part 5

Finding Motivation: Local Runs/Walks

Face it, all of us will eventually run a little low on motivation to hit the track, trail or treadmill. For whatever reason (burn out, fatigue, schedule, poor nutritional choices, life, etc.), this lack of motivation catches up and tries to bench us.

When the "Idontwannas" happen --and they will-- a helpful tip is to find a locally sponsored run/walk event. Registering for an event forces you to commit to training knowing there's a deadline and payoff at the end! The payoff looks like an event t-shirt, the finish line photo, bling in the form of a finisher's medal and, most importantly, bragging rights! 

Finding local events is as easy as the internet. One source I have used is Active.com. You can find a plethora of opportunities by entering your location and what type of event you are interested in participating. Some of the most meaningful opps are those word-of-mouth races where a church or school or local organization is raising funds for their cause. Knowing your registration dollar benefits other people is pretty motivational!

At the end of your race event, it doesn't matter if you did not place in the Top 3 for your age group. You still get the payoff! Confidence is built! Mojo has returned! You are, now, part of a society that is incredibly supportive because 1 mile = 1 mile, whether walked or run!  

For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

"For the Newbie Runner: Part 3"

• Run Unplugged

"For the Newbie Runner: Part 4"

• Walking: Not for the Wussy
• Apps: Help or Hindrance?

For the Newbie Runner: Part 4

Walking: Not for the Wussy

Just because this series is labeled for the newbie runner does NOT exclude those who walk! I spoke with an ER technician who sees less injuries from walking than any other sport. For those who are starting from a sedentary lifestyle, walking is the perfect launch into a fit lifestyle. Most everyone can walk! Walking strengthens muscles and immune systems. Walking is the first activity a cardiologist requires of heart patients before leaving the hospital. Walking is a necessary warm-up and cool-down for joggers and runners. Walking is my choice for when I need to run, but experience the Idontwannas.

Start with a simple goal. Perhaps, at the local park or track you set a goal for a quarter mile or more. Go at a pace you feel comfortable. When you feel tired, try "fishing." Spot a person or an object and walk to that point. Remember, the first two weeks of any fitness launch is the hardest. Keep at it, get out there and walk, newbies!

Apps:  Help or Hinderance?

There are so many digital tools to assist those who are getting fit. When you pair the smartphone with a fitness app, the convenience and motivation can be a terrific boost and accountability. Many fitness and mileage apps provide an online version with even more details and friend searches. While most of these apps are free of charge, some offer an elite upgrade at set pricing for in-depth stats and "coaching."

Two apps which my hubby and I utilize and integrate with one another are RunKeeper and MyFitnessPal. While the latter helps to daily log your caloric intake, it factors the calories burned in RunKeeper (walking, running, etc.) against the totals for the day! Now, that's helpful! The only downer I've experienced is on some overcast days when RunKeeper wigs-out on my location and mileage.

For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

"For the Newbie Runner: Part 3"

• Run Unplugged

It's the Little Things LinkUp

God created us to be social. I sure am glad! He knew this social media age was coming and that you and I would fit in nicely!

Lauren Serks, one of my fellow-sisters at I'm Fit Possible & Sweat Pink, became intentional of "taking pleasure in the little things that make us happy." Then, she made it public by inviting others to join in the quest. How wonderful!

Each of you should look not only to your own interests, but also to the interests of others" (Philippians 2:4).

I took the scripture to heart and decided to link-up with my online fitness buddy making a pictorial note of those things that at the end of the day made me smile! Happiness is a choice! Happiness is a byproduct of being emotionally fit. Smiling is an expression of being happy.

What made me smile, this week?

Most everyone finds something cute and quirky to treasure. Sock Monkeys are mine! They are what my aunt called, "So ugly they're cute." On Sunday for my 50th birthday, my sweet daughter-in-law and son gave me a new travel mug! I've used it several times, already!





A few weeks ago, my hubby brought home a spindly Knock-Out Rose bush and planted it beside our front porch. To his delight, this week, the baby buds stretch their petals to a sunny sky. Then, Tuesday evening I won a cute garden sign at a Bunco party! The two pair nicely, don't ya think?



Upon our return from a muggy Wednesday morning run, we discovered a gift of zucs & peppers left on our front porch! Gotta love neighbors in the South!





Last night, I set-up a s'mores station for our LifeNet Life Group at church and used the new Kraft SQUARE S'moremallows! How many years have we been trying to smoosh a round mallow completely between square grahams and chocolate? Simply genius! Whoever thought of that deserves a pat on the back!

So, what little things left you smiling at the end of the day?

For The Newbie Runner: Part 1

So, you are a new to the road. Or, perhaps, you're back from a lengthy hiatus like, oh, let's say since the last big running revolution several decades ago. 

No matter. You've made a great decision! Whether you want to up your fitness game from nil or increase the intensity from another activity, running is an excellent choice! Considering myself still a newbie runner, I am constantly learning from all types of running enthusiasts be they casual or elite. Runners are awesome at helping fellow athletes. The following are the first three quick tips for you to consider.

1. Shoes: All feet are not created equal.

With this topic being too diverse for me to tackle. we will just stick with a quick note. Your feet are carrying your body farther and faster than, quite possibly, they have been doing. It only makes sense to consider how they are outfitted. Just because a shoe is a "running" shoe does not mean its your running shoe. A brand that is comfortable to you may cause my feet to fatigue quickly. A brand that "hugs" my arches, may confine your movement. By the way, the shoes I use for a group fitness class wear differently due to the lateral movement than my runners.

Tips before you purchase a shoe in your local sports store:

*Don't be in a rush. Take your time to bounce around the store with different shoes. Even different models under the same brand can ride differently.
*Expensive does not mean it will be a perfect fit.
*Ask about the store's return policy. If after a couple of weeks, you have decided the new shoes are not going to work, will you be able to return them to try another pair?
*Feet swell. Don't let pride hinder you from sizing up. Toes need room to do their thing in the toe box!

My Current Personal Fave Runners: Brooks Glycerine.

2. Intervals: A mile is a mile.

Don't be shamed into thinking because you cannot run 3 miles without walking makes you any less a runner. One mile walking is the same distance as one mile running. How you get there is up to you! Interval training works like this; run at a fast pace for a specific amount of time and, then, walk or slowly jog for your resting interval. Doing intervals is very common in training and in racing for building muscle endurance with less potential for injury. Legs stay fresh allowing you to go longer distances.

Sometimes, I use 2:1 intervals. Two minutes running with one minute walking to achieve the desired distance. In training for a race, I may employ a 5:1.

3. Running Groups: Never say never.

Thinking all running groups are full of elite runners who have no time nor patience for the beginner runner is more common than not. This thinking is why most newbie runners choose to go it alone. One is lonely number.

Why consider running groups?

*There is camaraderie for mutual support with running groups. The seasoned runner is willing to assist the newcomer simply for the love of the sport. They do not want to see you quit. 
*Not all running groups actually meet to run together. Encouraging you to enjoy the ride while getting better at it are the focus. Many are online groups promoting virtual runs and races, again, simply for the love of the sport. 

My first running group was with a Facebook group of runners of all strengths wanting to stay active during the over-indulgence of the holidays. It was amazing! I wanted to run more and post that I met or exceeded my weekly goal. Now, I have numerous online running buddies who inspire one another, daily.

Ok, Newbie! There are your first three tips with more to come!