Saturday, November 19, 2011

Don't Go Chasing Waterfalls

Well, I have something special for you today!

Something us runners think about frequently is hydration and fueling our runs.  It is totally key.  I have run into dehydration issues more times than I can count.  But hydrating is more than just making sure you drink 8 oz of water for ever 20 minutes you sweat or whatever rule of thumb you follow.  AND it's especially hard this time of year when the weather is getting colder and you aren't reaching for an ice cold water to cool ya down.

So I wanted to share with you some tips sent to me via email on how to stay well-watered:

Hydration Tips from Crystal Light Pure Spokesperson Molly Kimball, RD

1.       Keep a Tally
During cold weather seasons, we may be at an increased risk for dehydration because it’s not hot out and we may not feel as thirsty, but can’t actually tell how hydrated we are by how thirsty we feel. For many of us, by the time we start to feel thirsty, we’re already dehydrated, but just how much water is enough when it comes to staying hydrated? Keep a running tally of how much fluid you’re getting and aim for half of your body weight in ounces of fluid per day, plus an extra 16 ounces for every pound of sweat lost during exercise.  If you’re really not in the mood for cold water, try leaving a pitcher of water out on the counter – allowing it to get to room temperature may make it easier to drink.

2.       Flavor Up to Drink Up
Want to drink water to stay hydrated, but hate the boring taste? Add the flavor you want and none of what you don’t by sipping on naturally sweetened Crystal Light Pure. It’s got no artificial sweeteners, flavors, or preservatives and is sweetened with sugar and Truvia, a natural sweetener derived from the stevia plant. It’ll give your water light, refreshing flavor with just 15 calories and 4 grams of sugar per serving. And the Grape and Strawberry Kiwi flavors have the added bonus of electrolytes!

3.       Don’t Forget about Food
Staying well-hydrated is essential for maintaining optimal energy levels, preventing muscle cramping and headaches. But that doesn’t mean you have to force down gallons of water or bottles of sugary sports drinks. Any type of alcohol-free beverage can count toward your fluid intake – and even some foods! Some of the top electrolyte-rich, hydrating foods include all types of fresh fruit, soups loaded with vegetables – even fall and winter foods like sweet potatoes and kale can provide much needed fluids.

4.       Watch the Caffeine
For years, the widely held belief was that caffeinated beverages were dehydrating. Research has proven otherwise, however.  The amount of caffeine typically found in standard servings of tea, coffee and soft drinks appears to have little diuretic effect. Meaning that these beverages don’t cause us to lose more fluid than they provide.  Drink a variety of beverages every day and remember all fluids, including those in foods you eat, contribute to daily water requirements.

I was fortunate enough to receive samples of some Crystal Light Pure from Kraft Foods to try for myself.  Honestly, I was kind of skeptical because since I quit diet sodas and all soft drinks I have steered clear of anything that might remotely trigger that desire.  The Pure product was surprisingly really good and I am SO HAPPY it does not have any fake sugars in it! YAY!  The artificial sweeteners are what typically drive me away from a product like this.  

I drank some after my work out today.  Intervals on the elliptical and then stair master repeats, it was HARD and I was fiercely thirsty when I got home.  I tried the strawberry-kiwi flavor and it really hit the spot.  Plus it has electrolytes. WIN!


Did ya know that women who drink Crystal Light drink 20% more water?  That's kind crazy.

How do you get your water in?
What is your favorite water add-in?
Have you tried Crystal Light Pure?

Disclaimer: The aforementioned review reflects my own opinions, Kraft Foods provided me with samples to review here on The Bosky Blog. The opinions above are my own and no one else's...like anyone could tell me what to do? Am I right?

Friday, November 18, 2011

Video Viernes: Your Questions Answered

How do you recovery?
How do you relieve stress?
How do you make your playlists?

Dance, Dance, Dance

There are few things in this world that buffalo wings can't solve.

Thursdays are my busiest day, so sorry for the late posting!  I was pooped when I finally got home last night and passed right out.  

Well let's see, yesterday I kind of had this epiphany that I am OVERLY negative.  Not just lately with the injury, but I am naturally cynical, prone to impatience and negativity.  So much of my energy is wasted getting worked up over silly things that don't matter, and I really don't think that kind of mindset is conducive to healing, or conducting a healthy-happy life.

So adding to my never-ending list of things I am trying to work on is: Cultivating a positive attitude.  It sounds pretty hip and like something I should already be doing.

Here's my daily picture, and my first though is UGH Why am I so short, but now I will just say YAY I am so short, being tall must be so burdensome, ducking into door ways and finding long pants:

These are my favorite heels, and I my knee is stable enough to wear 'em

My food today was nothing short of extraordinary:

Buffalo wings and a margarita for dinner

Not Pictured: Cheese egg sandwich, coffee, turkey chili, wheat thins, apple sauce, Greek yogurt blueberry

I did a HARD hill interval work out on the bike today.  It got me sweating fast and it felt so good.  The muscles on the bike next to mine kept looking over at my console and I could see him eyeing my calories burned, and in my mind I could see him speeding up trying to get his burn near mine.  The resistance is key bro, resistance bro.

How do you stay positive?
Blue cheese or Ranch dressing?
Do you love or hate hills?

Wednesday, November 16, 2011

Days Go By

Without running, every day is the same.

Wake up. Eat. Work. Eat. Work Eat. Blog.Sleep. Repeat.

I suddenly remember what it's like to watch TV, and no I don't mean like on my iPad catch up, I mean like watch shows that aren't even entertaining but just are on...know what I mean?  I really need to face the music and get into the gym.

Today's PT was another round of STEM therapy cranked up to 50, which was a little much.  It hurt, but I guess it suppose to, and it hurts better than the knee.  Dr. Tony is really reassuring, my orthotics come in next week and I might get to run...maybe!  ARP!  I can tell he senses my urgency to get back out there, I am sure he thinks I think I should be better now. I KNOW it's gonna take time, this is an over use injury which took months of running and hundreds of miles.
Kinesio Tape is for serious athletes yo.

Today is Wednesday which means sushi night with the spouse.  Don't judge me American Heart Association says to eat two servings of fish a week....I happen to just get all my servings in one night!! Just kidding, this would be third day of fishy fish...that might be bad...I might grow gills.
We may have been a little over eager.
Be proud, I did not force myself to eat it all!

Food not pictured: Egg over whole grain toast, coffee, turkey chili, apple sauce, greek yogurt, and three gummy worms

It's also a day of the week, so that means Goliath threw his kong at me several times until I swabbed the inside with peanut butter.  He cracks me up.  He will literally throw that little black thing in the lower left corner at me until it is full of creamy Jiff.
I even made this video for you...

...and finally my daily picture, I had a pretty good hair day today! Win!

What kind of excuses do you use to not work out?
Do you have a date night with your significant other?
How did you wear your hair today?

Tuesday, November 15, 2011

All On My Own

Work out tapes are kind of hilarious.

I bought a bunch of yoga DVDs to enhance my personal practice, and see if I could get fresher ideas to incorporate into my classes...but instead I got this:

What is this??  It's like an 80s step video with deep breathing.  The cover was totally deceptive.  I thought I was purchasing a hip and innovating yoga sculpt routine.  What I actually got was women in high waisted pants, taking deep breathes and and instructing me to do ballet moves.   Practice has definitely evolved.  I could barely get through 20 minutes of this non-sense.

My self-esteem is totally in the terlet without running.  I feel huge.  I feel sad.  I feel blah.  With that said, I am really trying hard to take time to make myself feel better.  Spending time getting ready and looking good is definitely helping.  I still feel like Shrek, but even a little lipstick on Shrek is an improvement.

While I can't run, I have decided to take a picture of myself every day to remind myself that: 
1) Darn it! I am kinda hott. 
2) I am more than my weight.
3) Running does not define who I am.
 I am really digging my new headband!

Focusing on my diet has been extremely easy since I have all the time in the world to do it.  I have my dinners planned and enough wherewithal to whip up breakfast and lunch in a healthy and quick manner.    
Breakfast Today was Italian scrambled eggs and whole grain toast....oh and of course, coffee.

Lunch, a genius left over idea. I tossed the rice and broccoli together, and stirred in a can of tuna.  Sounds weird and stinky but it was delicious.

All day though, I looked forward to dinner....see a pattern?  I had turkey chili simmering in my crock pot all day.  I made it EXTRA spicy.  It was oh-so-delicious and I am really excited about it for lunch.
Not Pictured: Peach Chobani, Pineapple, Shredded Coconut-chocolate thing I made up.

Now I leave you with adorable picture of Goliath:

Do you do any work out DVDs?
What effects your self-esteem?
What do you put in your chili?

Monday, November 14, 2011

Talk is Cheap

$90 a week is worth it, right?

To run again and soon?  It's worth it right?  I am struggling with this, because I am such a broke student.  While I know it could be worse since my insurance covers most of it, but errrgghhh....$90 a week!  

I am trying to trust that they wouldn't take advantage of me, and that $90/week is worth all the sanity in the world that running can provide me.  Especially since I finally found a team that is willing to work with me and WANT to get me back to running.  

For record, Spin is back on the table so hopefully this week I can get some solid work outs in.  I can hear the fat growing around my ass.  

For breakfast this morning, I had a fried egg and toast with yumyum coffee.

Lunch was a quick fix of things I rapidly grabbed from my fridge, turkey-lettuce-tazitki wraps.

I was really looking forward to dinner, braised salmon with cheesy rice and broccoli.  So satisfying. 
Food not pictured: Greek yogurt x 2, morning snack and evening snack, 2 lollipops, and a s'more

And now to end the night, a possessed picture of Goliath. Rawr.

How much would you be willing to pay to recover from an injury?
What is your least favorite form of exercise?
How do you plan your meals? Daily?Weekly? Monthly?

Sunday, November 13, 2011

Wiggle Wiggle Wiggle

I literally can feel my muscles atrophying.

I want to run so bad, but unfortunately my knee is hurting more than ever?  Weird.  I go back to the Sports Medicine Team tomorrow and hopefully my orthotics come in soon.

I had the definition of a lazy Sunday today, which started off the best way possible:
Coffee and bagels.

Cinamon crunch bagel to be exact.

Then I THOUGHT about going to a spin class, but remember that spin is out of the question now too according to my primary care.  Someone remind me to ask my new team about what exercise I can and shouldn't do, mmk?

After all that exhausting thinking, I watched the chiefs lose, played with my dog, painted my nails, watched Heroes, finished my laundry and did other various things until my in-laws left :(

I had Sunday dinner with my fam fam, burgers.  Always. Good.  My Uncle Leo is literally the best chef ever, he created the foodie in me.  My mom brought over ground chuck and potatoes, and he turned it into an extremely epic meal.

Of course followed with ice cream topped with TJs chocolate sprinkle grinder.  Try it!

This coming week is going to be good.  I can feel it.  I am hoping I can get some good sweat in and start taking control of this injury thing.

How was your weekend?
Do you have any foodie family members?
What is your favorite Trader Joe's food product?

Saturday, November 12, 2011

I Just Can't Stop

Today was my favorite race.

You know the race that I have never ran.  That's right: Girls on the Run Fall 5k.  Ok. Well it is tied for favorite with the Girls on the Run Spring 5k.  

I volunteer at both of them every year, and I love it.  I love it so much.  I always sign up to be a course monitor so I can cheer the girls on and see them in action as they experience the benefits of running on their confidence and self-esteem.

I drug my sister-in-law, Amanda, out of bed at 6am to join me.  I think she may have been a little reluctant at first but at the end of the morning we both on such a "feel good" high.

We were fortunate enough to get the dream job as a course monitor.  We were stationed immediately at the front and then transitioned to the first station right before the finish.  Best of both worlds.  We wished them the best and then we brought them home.  

For an hour, we stood there and cheered, screamed, danced and clapped for over an hour.  It was so inspirational.  I always get a little teary.  It's not your typical race, it's probably more than half of the entrants first race and the other half their coaches and personal cheerleaders.

Worth it!
Course Monitor Fail!! Get that Semi off the course!
awesome dancing....naturally

It totally exhausted me, but I spent the rest of the day shopping, watching home videos, eating candy...you know, the usual.

Now, I am just spending some time with my boo, Goliath by the fire roasting marshmallows.

Do you have a favorite race?
Do you volunteer at any of your local running events?
How was your Saturday?