fitness

“I don’t have time to work out” – Let’s fix it!

| cheriarmour

I’m kind of the office freak.  I’m tall, thin.  I eat green things.  I sometimes pack workout clothes, and then head out around 4pm for a run.  Often a coworker will look at me in disbelief or disgust, and say something like, “I don’t know how you do it!  I don’t have the energy.  I just don’t have the time to work out.”

That line of…interrogation sometimes irritates me.  Usually it’s said with some judgement.  Some disbelief.  A little bit of mean.  And there’s this assumption that I just am some kid with oodles of time and that it’s easy for me to find the time to work out.  I get it.  I don’t have kids.  I’m young.  So maybe people assume that I’m just an idiot.

Well, fun fact.  I work my day job.  I also have jobs at 3 or 4 gyms where I teach classes.  I work at Fleet Feet Raleigh when they need.  And I blog.  Like a decent amount.  So I’m not just some idiot with time and time and time on my hands, I do actually have to work to sneak my workouts in.  And trust me, these days it’s always a sneak.

But if you’re interested in figuring out how in God’s name you’re gonna make some time to work out, allow me to at least offer you a couple of suggestions for good ways to sneak in the time for physical activity that we all need to maintain a healthy weight, healthy heart, and healthy mind.

work out

 

  • Are you a grad/college student?  Got a break between classes?  Even if it’s like only a 40 minute break, use that time to put on some running shoes, and walk/run.  A lot of times on Tuesdays my second year in graduate school, the only way I could ever get a workout in was to run between my second and third classes.  A lot of times it meant that I got to my last class sort of sweaty, but honestly, I probably wasn’t going to show up to that class looking cute anyways so it all worked out.
  • If you’re into this, wake up early.  I truly hate to wake up early.  I do it two or three times a week now for a Body Pump/Body Attack class, and the waking up part of it is literally the worst thing ever.  I’m miserable when I first wake up, but I’m a happy gal by the end of it.
  • If you’re not an early bird, pack your workout stuff with you, and sneak out of the office when you can.  In my office, typically around 4 pm I can sneak out without anyone asking me too many questions.  I can come back, finish some work, and generally, no one asks me a question.
  • If you’ve missed the early morning, and you didn’t pack your workout clothes, do something after work.  For me, sometimes that means a run.  Sometimes a class.  Sometimes it means getting on my bike for a few miles and cranking it out.  But it makes me feel good, and as Austin says, it’ makes my dinner taste better 🙂
  • For the ladies with the kids, I understand how tricky this can be.  I honestly commend you for what you do.  And I’m not a mom, so I don’t want to overstep my bounds and give crazy suggestions, so I’m opening this part up to the moms – Mamas, how can you sneak your workouts in and keep yourself healthy and sane?  I’m really interested in hearing your thoughts on this.

So moms, kids like me – how do you sneak in your workouts? 

Fitness Instructor No-No

| cheriarmour

So, I touched on this super briefly a few weeks ago, but I was super super taken aback by something that a fitness instructor said to us during an early morning Body Pump Class a few weeks ago.

Me, some teachers, and a few students at the fabulous Loretta Bates' class!
Me, some teachers, and a few students at the fabulous Loretta Bates’ class!

So that morning, the instructor, who was really only okay (her form looked a little shaky, which isn’t safe for us students), was teaching us, and as the class crescendoed to a big lifting song, she said something a little…off.

“Come on ladies, it’s getting warmer out, and it’s time to get into those bikinis!”

My neck nearly snapped off when I heard that.

But as a fitness instructor, saying something like this is a huge no-no, and had something like that been said at the Cary YMCA for example, a talking-to, and a note would probably be in the file.

Here’s why.

As fitness instructors, our job is really to be ambassadors of fitness.  We present the safe, correct, and fun way for a group of folks to get their exercise in.  Our concern is not with our participants’ diet, what they look like in their clothes, or how well or badly they dance, it is to safely deliver them a good class.

When something like the bikini is mentioned, the focus shifts from health and wellness, and shifts to the wrong thing, in this case, the bikini.  Yes, some of us are motivated to look good, but overall when you feel good you look good, and the feel part is what we, as fitness instructors, should be concerned with.

Okay, rant completely over.  I just had to get that out 🙂

I’m a Sweat Pink Ambassador!

| cheriarmour

You might have noticed a little button pop up on my blog…

Sweat-Pink-ambassador-badge-SMALL

 

There on the left side.  So I wanted to let you guys know, that I am a Sweat Pink Ambassador!

That might mean nothing to some of you, so let me explain.

Fit Approach is a community of girls like me.  We like to sweat, we like to eat well, and best of all, as an ambassador, I love to bring what we know to wonderful people like you guys, who read.  As an ambassador, I can bring literally any question about blogging, about code, or most importantly, about sweating to these women, and someone will usually have an answer for me.  Please, if you’re a lady looking for some resources, go to Fit Approach and poke around.

I was so excited to get the email that I was part of this family, and once again, I’m so grateful for this blog and the opportunities it’s given me.  I’ve met people, had folks tell me how much they love my blog, and it feels so good.  Thank you guys for reading, and I’m SO pumped to be an ambassador of fitness for you!

#1800 Minute Challenge

| cheriarmour

I saw this on Living in Yellow yesterday, and I totally hope you don’t mind I borrowed your awesome image, but I was totally so excited about the challenge, I had to tell you guys all about it.

#1800MinuteChallengeYou guys know how much I love a good challenge right?  I love a streak during the fall months where there isn’t a whole bunch of racing going on, and this thing proves as no exception.  For this challenge, I (and hopefully you guys when you get into this challenge), we will be doing 1800 minutes of activity between the April 1st through May 31st.  That math kinda filters out to about 30 minutes of activity today, so in my mind, with my training for my two half marathons in April, I am totally ready for this, and totally read to make sure that after my half on April 27th, I don’t fall into a lull where I don’t want to do anything anymore.

Plus, Mama is getting married in August, gotta make sure I’m looking good right?

Head over to Living in Yellow and check out this challenge!

When do I?

| cheriarmour

P1020103This is Scott, over at One White Guy.  He’s a bestie of mine, and has been for like, 10 years now?  That makes me sounds really old, but I promise, I’m not.

Anyhoo, Scott suggested a really really good blog topic, so I credit this entire masterpiece that you’re about to get.  🙂

I’m a new runner.  When do I….

…Invest in “real” shoes?

photoThe first thing that you do, even if you don’t consider yourself a “real” runner (which I hate, if you run, you’re a “real” runner), is invest in a good pair of shoes.  When you go running in a crappy pair of shoes, and your feet throb after, you’re never really going to want to run again.  Reduce your chances of wanting to quit, and invest in a good pair as soon as you decide you’re going for a run.  Plus I think pretty new shoes are a great way to motivate yourself.

…Spend a good bit of money of a sports bra?

cb48f29e904411e392aa125441224967_7Well that really depends?  How big are are your breasts?  If you’re a smaller chested women, I’m thinking small C and below, you can get away with a perhaps, not as expensive bra, maybe like you’d find at a Target.  However, if you’re a mid C and above, or if you’ve ever had the experience of having to put two bras on, it’s time to drop some cash on a real bra.  Your nipples and your breast tissue will thank you when it’s not being chafed and stretched all over the place.

…Buy shorts/shirts (running apparel) other than the t-shirts/shorts I have in my drawers

IMG_1908This is one of those things that I think you can wait on, especially if you don’t have particularly sensitive skin.  Wear your t-shirts and shorts until you get sick of running around in sopping wet clothes, and invest in a few  pieces that you can reuse again and again.

…invest in a gps watch

Garmin 610This is one that can wait too.  I love love love my GPS watch, and I’m a big fan of Garmin and their products, however, with the advent of Smart Phones, generally there is some type of app you can download.  The app will not be as accurate (Garmin is accurate within 5 feet), and the life of the phone can be a lot shorter if you have a music app opened up along with a GPS app.  This is one of the products that is extremely useful, and luckily, Garmin has a few products that aren’t $400 that you can choose if you’re really in want of a GPS.

…Buy a pair of socks for $15/pair

unnamedThis is one of those that seems dumb (like who spends $12 on a pair of socks!) but once you make the jump from cotton socks to socks that are an acrylic blend, you won’t want to go back.

…Start taking Gu/nutritional supplements.

20 Mile NutritionAt the point at which you’re running for an hour or more, it’s time to explore the ideas of nutrition, especially if you’re a person who is sensitive to shifts in your blood sugar.  If you’re planning one of those longer runs, take one of these before (with a lot of water), and then one about every 45 minutes.  Experiment prior to a race situation because these things (some of them) have been known to cause stomach problems.  I avoid the ones with caffeine generally.

…Start carrying water. 

Same rules as nutrition.  If you’re running for over an hour, take water.  If it’s hot, take water.  If you’re just a thirsty lady or gent, take water.

Do you think I covered it all?  What other questions do you have?

 

 

 

 

 

Running on a budget.

| cheriarmour

Clearly, as evidenced by my post following my adventures in Targetland, I’m not always the budget guru, however, when it comes to running on a budget, I kinda know the tips and tricks.

This came up the other day, when a friend, who is very cool and very very tatted up, mentioned that she loves to run, but that a pair of running shoes is nearly an entire one of her paychecks.

I totally get that.  I’ve been there before, and I feel so fortunate to not have to scrounge for shoes and some technical gear any longer.

Shoes$

So, I cannot stress to you enough how important good gear is.  If you want to avoid chafing, blisters, bunions, heel pain, the whole 9, you need to spend money on your stuff.  But how can you afford the stuff?  (Seriously, I just got a pair of tights that costed $90, so I feel you.)

  1. Recognize that the pricier stuff, both shoes and gear, is generally superior to the less-expensive stuff from Wal-Mart or Target.  I’ve worn both.  Sure, the less pricey stuff definitely has its perks – it’s great for bumming around, long drives, and sometimes, for the occasional workout.  But if you’ve ever tried to wear a cotton t-shirt during a hot, sweaty workout and it’s turned into a dress on you, you know that sometimes, the more-expensive stuff is worth it.
  2. Once you recognize that it might be worth it, let’s strategize on how we’re gonna save dem dollas.
  3. Pay for one anchor piece full-price.  That’s right, shell out that $110 for a pair of shoes at a running specialty place like a Fleet Feet, so you know what kind of shoe you need.  Get the whole fitting.  Let them fit you for a bra.  Try on some pieces of clothing that you think you might like or need.  And leave the store, guilt-free, with your new pair of shoes, and an idea of what your size might be in some other apparel.
  4. So let’s say you were fitted for something like the Brooks Ghost 6.  You know what you’re in now, right?  So there are a few things you can do to save money at this point.  Number one, ask your local Fleet Feet, or whatever running specialty store if they have a customer rewards program.  You may get 10% off of your next pair of shoes, a free pair of socks, or something along those lines!
  5. Ask the person fitting you if there is any discount for teachers or miltary. 
  6. Keep your eyes peeled for anytime your store might be having a sale, because often when a shoe is moving to its new model, the older model may be discounted. 
  7. As far as gear, shop in the off-season!  Shop the racks the end of winter and the end of summer, and you should be able to get some staple pieces to be able to use year-round at a pretty reasonable price.

What are you favorite tips for running on a budget?

Random schtuff.

| cheriarmour

Hi!

I’m back to civilization, and while I absolutely loved my visit with my parents, I am super glad to be back.  I missed my honey, and my cat, and hanging out with my frands.

You guys ready for some Wednesday randomness?

  • First and foremost, I am so freaking sick of winter weather.  I mean, how much more can we take?  I have run so many miles on a treadmill this year that I am sick of every single song, and every single movie I’ve been watching all winter.  But hey, at least I have a warm bed to sleep in at night. 
  • How cute is this Sweaty Band?  I wore it for a few hours while I taught/grabbed a quick dinner from Whole Foods tonight and I got compliments on it (those are mustaches on it, in case you can’t tell).  But not to fear, we’ll be having a little Sweaty Band giveaway really really soon 🙂
    photo 4
  • This dinner from Whole Foods tonight. 

photo 3I could not muster the energy to cook anything tonight. So I grabbed this cup of carrot ginger soup, a beer, and grabbed some extra soup for lunch tomorrow.  It’s SO good.  If you have it at your WF, totally grab some (as long as you’re into spices – the ginger really really spices this thing up.)  Heat it up super super hot, and it is amazing 🙂

  • photo (24)This horrid creature has taken residence on my ceiling.  I’m too grossed out to do anything to him, and he’s disappeared now, so I’m really just hoping with all my heart that he hasn’t fallen into my hair.
    photo 1
  • Lily Allen has further proved how amazing she is by donning this Yonce belt.  I’m still extremely bitter that Bey only felt the need to release Partition, but I think I’ll manage to get over it somehow.
  • This Geico commerical. 


Almost as good as the Dikembe Mutombo commerical from last year. But still pretty good 🙂

Tell me something random about your Wednesday!  

Happy Sunday!

| cheriarmour

I don’t think I’ve been so tired in a minute!

As I blog, I’m laying in bed at 10:57 pm on a Saturday night, so early because I want to run in the morning.  I’m headed home tomorrow after my run to attend to some family business, and I can honestly tell you guys, I have not been so tired in long time.  I’m tired.  My feet hurt.  I finally got my apartment clean after nearly a week of it looking like a small bomb detonated in here.  And all I’m hoping for is an early bedtime tomorrow at my parents’ house.

photo-2To ease you into this week, I give you, this hot hot pic of my heiny, lookin’ oh so fabulous in my winter tights as I foam roll my hip, which has been talking to me since I taught 2 classes kinda of sick early this week.  I think I was trying to compensate for the fact that I didn’t feel well by dancing the hardest I could and flopping about like Beyoncé when I knew good and well that each mucusy minute, I felt that I was knocking at death’s door.

Nevertheless, I’m feeling far, far better, and I am attempting a 16-miler today prior to my drive to Charlotte.  Wish me luck, and I’ll chat with you guys after I get to Charlotte tomorrow!

 

Runner Pop Quiz

| cheriarmour

Happy Thursday afternoon, beautiful people!  Hope your runs are going well.  Mine are good, save for a little bit of a stuffy nose and a sore throat that I’ve been nursing.  But this hot and cold weather is good weather for getting sick in, right?

Anyhoo, remember pop quizzes?  I think the last one that I took was in religion sophomore year in college and the joke was on Tripp York cause I actually did the reading.   And I can actually recall what the reading was about – about Disney.  Scary.

So I stole this pop quiz from J at Skinny Chick Blog, but she said we could steal it, and she’s a runner too.  I kept the pink font in her honor.  Onto the quiz!  

1.  What weather do you refuse to run in?

I refuse to run when it’s icy out.  We don’t do ice too often here, the sidewalks never get cleared, and as someone who has (very painfully) broken a bone before, I have no interest in doing it again.  

2.  What distance is your “short” run?

My short run is this like, 3 miles loop through downtown Raleigh.  I think Jillian Michaels said one that 3 miles is what you need to stay fit, and I’ve always taken that to heart.  I always have 30 minutes to pop a 3 miler in.  

3.  How do you stay hydrated while running?  Water fountain, carry your own etc.

I carry my own, and sometimes stop at coffee shops and the Whole Foods to fill up my little bottle.  I haven’t worn my backpack in a long time, and I’m just not yet in the mood to wear it.  Handheld it is!  

4.  Music or no music?

Usually music.  Sometimes not if I need to be alone with my thoughts.  

5.  Do you ever run nekkid?  {Without GPS, not literally silly}

Sometimes. When I forget to charge my watch.  But I love it.  

 6.  What is the first thing you do after a run?

Grab some water, and walk the dog, since I know she’s usually been waiting on me for a while.  

7.  What’s your favorite running shoe ever?

You know what?  I’m kind of in a shoe rut.  I work for Fleet Feet, and I have every running shoe at my disposal, and I was a Brooks girl,  I’ve been a Brooks girl for a while.  But here’s me here….

photo-1

 

In a NB (and the review is coming soon!) and I’m still not sure which way I’m gonna go with shoes.  I’m running a half in March, and a full and a half April, and I need to figure it out ASAP, cause I don’t want to be without toenails!

8.  Do you make deals with yourself to finish a tough run?  What are they?

I think usually I just think about food and Austin to get me through the run.  I think about pasta, beer, toast, wine, beer, and my husband-to-be when I’m toward the tail end of a long run.

9.  Two things you can not run without besides kicks?

A good bra.  There’s nothing better than a good bra.  

Boobs!

 

Boobs!

10.  Running has helped me ___________.

Be confident in myself – who I am, my skills, my abilities.  I wouldn’t have had the balls to do a lot that I have in my life without running.  

11.  Are you following a training plan?  If so, what does your weekly routine look like?

I’m following the Hanson method.  Sunday I run long (but not longer than like 16). Monday I run 5, Tuesday a speed run that’s been adding up to like 8ish miles the last few weeks, Wednesday I take a break, Thursday I run 8 fast, Friday I run 5 easy, Saturday I run 5 easy and then I do it all over again.  Mama is TIRED, mmkay!

12.  Be honest, do you regularly stretch + foam roll post run?

I stretch.  And I foam roll a few times a week, but definitely not as much as I should.

So how’d you do on the pop quiz?  Feel free to lift it, answer one or two of these, or just drop in and say hi to me!