Running on Sunshine

02/22/2013

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I can't wait till the weather breaks.  For more than a few reasons!  Running in our neighborhood is tranquil and tough all in one.  Surrounded by trees and birds and always a strong breeze, with the benefits of several small hills on my 2 & 1/2 mile course, my spirit is fed and my body strengthened.  The article below was taken from Women's Health April 2012.  This will be posted on fridge to be an everyday reminder of the benefits we get from exerting our bodies.  

Your body on a 30 minute run...

In the first few seconds
Your muscles start using adenosine triphosphate (ATP), energy molecules your body makes from food.

That burst of power you feel? It's ATP converting into another high-powered molecule, adenosine diphosphate (ADP). Muscle cells—expert recyclers—will turn ADP back into ATP after the initial surge.

In the first 90 seconds
In order to unleash more ATP, your cells break down glycogen, a form of glucose fuel stored in your muscles. Cells also pull glucose directly from your blood (one reason exercise is helpful in fending off high blood sugar).

Your body gobbles more glucose, and your muscles release lactic acid—also known as the burn in the age-old workout mantra "feel the burn"—which signals the brain that you're under physical stress.

In the next few minutes
Your heart starts beating faster and directing blood toward your muscles and away from functions you don't need at the moment, such as digestion.

To make the best use of glucose, your muscle cells require an influx of oxygen. Cue heavy breathing.

As you hit your stride, your body's biggest muscle, the gluteus maximus (i.e., your butt), your legs, and your core help keep you upright, control your gait, and extend your hip joints so your feet can push off the ground.

You begin to torch calories (in general, runners work through about 100 per mile), including some that might have been stored as fat.

All this burning of glycogen and oxygen raises your body temperature. To cool you down, your circulatory system diverts blood flow to your skin, lending you a healthy flush. Your sweat glands start releasing moisture to keep you from overheating.

Within 10 minutes
If you're in decent shape, your muscles and their ATP supply are ample, and your body can efficiently shuttle oxygen and burn-fat and glucose. You feel strong.

If, however, you've been slacking on exercise, your ATP supply can't keep-up with the demand. You can't suck in or process-oxygen fast enough, and lactic acid starts to flood-your body. Every minute feels more like a slog.

After 30 minutes
Whew! It's over. As you slow to a walk, your energy demand falls and your breathing rate gradually returns to normal.

Chances are, you feel energized. Your brain has triggered a rush of the mood-elevating hormone dopamine. The effect of exercise can be so great that it can even decrease chocolate cravings. (Don't worry—even if you still indulge in the sweet stuff, you've created some room in your glycogen stockpile, so those extra calories are less likely to be converted into fat.)



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Go with the smug!

02/19/2013

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Source: elle.com via Jenny on Pinterest

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App-to-be Ship Shapier! :)

01/09/2013

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Picture
Reasons to love this app:  
1.  Do it on your schedule
2.  In the privacy of your own home, saving on gas and time in car
3.  It keeps track of your progress
4.  Posts to facebook and twitter to keep you even more accountable
5.  Timed workouts from 15 minutes to 45 minutes helps to keep you on schedule and easy to fit into your day.  
6.  Has 15 minute target area work outs
8.  Gives you reward badges and bonus workouts when you have reached a certain time goal.  (kind of like a gold star potty chart!)
9.  Even if you can only do 1 minute of Cardio Killer you still get credit for it!
10.  The kids will join you and hang on your leg while you are working out.
11.  You get to choose what itunes playlist you want to work out to.

Need I go on...Really this is a great app and well worth the free price tag! 

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Patience is a virtue!

10/10/2012

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Found these on JJill's web site for a fraction of the cost of the ones on Garnet hill.  They are comfy, cute and go with just about everything!
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Twisting things around

09/27/2012

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This is absolutely adorable!  Flattering to any shape!  Wear with a grey pair of pumps or ballet flats.
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Kombucha: because it tastes good!

08/27/2012

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I drink Kombucha tea because I like it!  I have only tried GT's because it is the only kind available at Hy Vee.  There are a lot of claims that Kombucha tea drinks make and just as many claims of debunking Kombucha tea.  I drink it because it is refreshing and because I like it.  I do not drink it often because it is pricey!  $3.99 a bottle!  I usually drink only half of it at a time so I can enjoy it twice!  My favorite is Gingerade.  I have to admit that I do believe that it helps with my energy level, especially during allergy season. 

Nutrition Facts
Serving Size 8 fl. oz.
Servings Per Container 2
Amount Per Serving
Calories 30
Calories from Fat 0
                        % Daily Value*
Total Fat 0g 0%
Cholesterol 0mg 0%
Sodium 10mg 1%
Total Carbohydrate 7g (2%)
Sugars 2g
Protein 0g
ADDITIONAL NUTRIENTS (per bottle):
Folic Acid 25%
Vitamin B1 20%
Vitamin B2 20%
Vitamin B3 20%
Vitamin B6 20%
Vitamin B12 20%
PROBIOTIC CONTENT:
Bacillus coagulans GBI-30 6086: 1 billion
S. Boulardii: 1 billion
ANTIOXIDANTS & ORGANIC ACIDS
EGCG 100mg - Glucuronic Acid 10 mg
L(+) Lactic Acid 25mg - Acetic Acid 30 mg
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    Plane Jane meets wild west...

    08/20/2012

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    Found this on Pinterest, love the shoes!  Color splash turns this up a notch or two!  
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    Go Nutella

    08/09/2012

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    These two tablespoons are so worth the calories!  
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    Morning rush...

    08/08/2012

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    Deciding that it was time for me to compromise, Bobby got me up early on Monday...6:30 and pushed me out the door for a 2.8 mile run.  I'm not a morning person.  I need coffee, I need breakfast, I need time to strategize my run, get motivated, then do it!  Even the stretching was too much for me that early.  He has a great habit of early rising and running.  He does it while in DC but when he's here he wants to spend his mornings with me.  I know it's sweet of him but I want him to keep up his good habits.  Sooooo I will compromise a little... but when he goes back to work, I'm going back to evening runs!  
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    75% of my goal

    07/27/2012

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    Reached it!  That's right, oh yeah, ok not exactly but the week isn't over yet!  I am going to do this!  I am going to run my 10 miles this week!  Even though this has been a killer busy week!  Yesterday and today were quite the breeze!  Our weather went from 103* down to 83*.  This morning it was only 76*.  I praised God the whole way!  It was actually fun!

    I
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