Fitness NYC

Once again, I've moved!

2008-12-20T07:33:00.000-11:00

Spaghetti Squash Two Ways

2008-11-13T16:42:00.005-11:00

Spaghetti Squash Frittata

This recipe was inspired by the macaroni frittata I saw in Self years and years ago and always looked good, despite this fact: I hated eggs until last year. Absolutely hated. I finally have learned to like egg whites in frittata form, and occasionally omelet form, but the texture sometimes gets to me.

This is a pretty delicious frittata and easy too, high protein, low-fat, low-cal:

4 egg whites, and one egg (I keep reading the yolk has good stuff, so I threw one in)
1 1/2 cups spaghetti squash
1/2 onion chopped
1 garlic clove chopped
oregano, parsley (dried)
1/3 chopped green pepper
handful halved grape tomatoes
1/3 cup Parmesan (grated for best melting quality)
salt, pepper
cold pressed olive oil spray

Basically I just sauteed the garlic and onion in cooking spray with some salt to soften. Then added it to all the other ingredients and whisked everything except the cheese together and threw it in the oven for 30 minutes, I then topped it with parm and cooked another 5-10 minutes.

4 large servings.

Spaghetti Squash with Tri-Colored Peppers, Spinach and Onion

Looks like capellini right? So delish and SO fast!

1 1/2 cup cooked spaghetti squash strands

3/4 cup frozen spinach (nuked)

1/3 onion

3 slices each, yellow, orange and red pepper

oregano and basil (dried)

salt, pepper

parm and mozzarella cheese (grated)

I had cooked the squash for an hour at 425 over the weekend, separated the strands and stuck them in gladware.

I then sauteed the peppers and onions with oregano and basil, I added the spinach and warmed through, tossed the veggies with the squash, sprinkled it with cheese and added salt and pepper to taste.

In case you missed it

2008-10-24T13:19:00.001-11:00

I have moved to www.fitnessnyc.wordpress.com!

Gracias!

I'm Moving!

2008-10-11T14:37:00.003-11:00

Well, it is not where I had hoped it would be, but I am moving to my new site Fitness NYC at wordpress.com.

204 posts at Blogger, and it has been fun! Hopefully, I will be able to find moments here and there to make the wordpress blog as great as I envision it. But please bear with me and please check out the new site. My first post is in honor of the greatest blogger in the blog-o-sphere, Veggiegirl!

xoxo

Playlist of the Week-Gonna Make it!

2008-10-07T16:20:00.005-11:00

You're Gonna Make it After All Songs

Some motivational songs-plus a few of my current favs since this is a short one.

It's My Life-Jon Bon Jovi
I'mma Shine-Young Bloodz
Fame-theme song
I'll Be There For You-The Rembrandts
Keeps Getting Better-Christina Aguilera
Running Back to You-Vanessa Williams
Walkin on Sunshine-Aly and AJ
Gonna Get Through This-Daniel Bedingfield

What I am listening to now:

Minute by Minute-Girl Talk
Sour Cherry-The Kills
Untouched-The Virgins

You can now check out my "Gossip Girl, OC, Hills Workout Playlist" in the iTunes Music store at:http://phobos.apple.com/WebObjects/MZStore.woa/wa/viewIMix?id=292595664

A Tale of Two Races

2008-10-04T06:43:00.004-11:00

Sorry sorry sorry for being so so so MIA! I have actually had responsibility at work, plus a full class load, and I just accepted the world's most perfect internship--that happens to require that I give up a full weekend day every weekend from now until June, plus lots of friends in town, trying to help friend find apartments, and become mary kay ladies...you get the idea.

In any case today I ran Grete's Gallop Half Marathon. I ran this race last year and it was definitively, the worst race of my life. I stopped several time and wanted to cry a few times! I had never had this happen, but the humidity was around 90% and it was HOT and miserable.

This year was a very different story. This morning it was COLD! Well, around 48 degrees when I left the apartment. I was wearing long black yoga pants, huge sweatshirt pants, my OBAMAthoner dri fit tee over a long sleeve waffle t-shirt, and a retro nylon nike jacket, and a scarf for good measure. I am ridiculous! I checked everything in baggage except my Obamathoner shirt, yoga pants, and fuel belt.

Miles 1-2-awful, I was stiff and my feet were sore from doing extensive walking around the city in heels yesterday, but that wore off after a bit.

Miles 3-4 kind of awful, but not too bad. I was really regretting going out last night, but I hadn't seen one of my very best friends in months, and we had rescheduled like five times. So I had one small glass of wine and a few hours of great conversation.

Miles 5-6- finally hitting my stride, not feeling super energetic, but at least I was no longer seriously concerned that I was going to suffer for 8 more miles.

Miles 6-7-Flying high! At around halfway I started to feel euphoric. I was running a very steady pace and generally joyful. I knew I could finish no question.

Miles 8-11-still rocking it but I felt my first rain drop around mile 6. By mile 8 it was definitely raining...but at least no one had spit on me, like I thought with the initial drop. Nevertheless, I was kind of cold. However, the rain made me run faster and stronger. I wanted to finish before a downpour could start. Of course, it wasn't like I could do five miles in 15 minutes, so I knew I might have to be uncomfortable for around 50 minutes. Fortunately the rain stayed very very light.

Mile 11-13.1-my ipod ran out of gas. I took the time to try and focus and run with my arms. I was annoyed because my playlist was awesome and the battery was supposedly full charged! Luckily, it didn't really effect my run, even if it was less fun in silence. I continued running strong and got my best time ever for a half 2:10:15. Last year, I got 2:25:45, so clearly today was much better.

I finished feeling awesome! So good, that really want to run a marathon this fall, but I need to start putting school first. I recently had an honest reflection about my future career, and I have been putting my social life and my job and time wasting activities first, and those really can not be my priorities. I can excel academically, but I have to work incredibly hard to do it. I have always been jealous of those who can do no work and get 4.0s. So for now academia must come before my beloved friends; my beloved, therapeutic blogging; before my current job and job search; and before running marathons. However, I will still blog a few times a week with new ideas, workout and deals.

However, this race marks my 9th Road Runner Race this season....which means, I AUTOMATICALLY QUALIFY FOR the ING NYC MARATHON 2009! Woo-Hoo!!!!!!!!!!

This post is getting long, but I wanted to mention a couple cool things.

First, I got my fabulous tee, pictured above at Jack Rabbit Sports. Where I have been 3 times this week, first buying my new amphipod, and then some shot blocks, and then the OBAMAthoner tee. It is really my very favorite store, the staff are so cool! Plus, 10% off every time I go!

Second, the Jack Rabbit Sports Indoor Tri Series is starting, sign up! It's so cool!

Thirdly, did everyone see that Kelly Ripa is once again talking about Physique 57 in a magazine? I love it but three covers? Shape, Fitness, and now Shape again.

A fabulous reader let me know that in addition to the video of Kelly at P57 on the Physique 57 website, Marie Clarie also has a few clips straight from P57 founder Tanya Becker. She also mentioned that there is a new dvd with a similar workout called the Tracy Anderson Mat Workout based on Gwen Paltrow's and Madonna's workouts. It could be worth checking out.

All right off to clean and study study study! xoxo

Please excuse any errors. I was typing really fast.

Playlist of the Week: Guilty Pleasures

2008-09-29T10:06:00.004-11:00

This list is a combination of songs from my favorite guilty pleasure shows: The OC, Gossip Girls, and the Hills. It could also be called the SoCali playlist or the Josh Schwartz playlist I guess.

While I was never really that into the OC. I loved that Schwartz was so into the music. I loved the many soundtracks and listening to the producer commentary on the music. Plus, it introduced me to so many bands and songs that I would have never heard of, the Dandy Warhols, Jem, Spoon, Rooney. They are just not played on the top 40 stations.

The same team that did the music for the OC, does Gossip Girl and Grey's. I also added some songs from the Hills because MTV also tries to promote new bands on its shows.

It took me a while to edit this list, so there are a lot of great songs that may not be included for one of the following reasons:

-Many of my favorite OC and Grey's songs (Dice, To be Alone with You) are really paced for cardio, so I omitted those and picked the best workout songs.

- I did hit a roadblock because it a lot of the songs aren't available on itunes, so I also omitted those. But if you are interested in these newer bands, all the songs played on Gossip Girl and the Hills are available online with a touch of googling. You can also hear more about the method of selecting GG music here. Bands that were played on all the shows included: The Kills, The Virgins and the Pierces...Vampire Weekend is pretty hot now too.

-I already had it listed on my Music to Keep You Moving list or another Playlist of the Week. A lot of the really mainstream popular ones I figured you had already heard.

Okay here it is, please enjoy!

Shut up and let me go-ting tings
Just Dance-Lady Gaga

I Fell in Love with the DJ-Che Nelle

Crazy Bitch-Buckcherry

Untouched-The Veronicas

Hook and Line-The Kills

Nice Sweet Sexy by DIFX ft.Imperio & Cru

Here It Goes Again-OK GO

Candy Store-Miss Eighty 6

Rich Girls-The Virgins

Knock Knock-Lyrics Born

Fernando Panda-The Virgins
Bittersweet World-Ashlee Simpson
Diamond Boy Hipster-Washington Social Club
Beautiful Love-The Afters
I Just Wanna Live-Good Charlotte
Damaged-Danity Kane
We Used to Be Friends-Dandy Warhols
Whoa Oh-The Sickest Kids
As-Har Mar Superstar
Freakshow-BSpears
Let It Go-Kari Kimmel
Passion-Kreesha Turner
Rock Star-Prima J
Jezebel-two hours traffic
Sexy Mistake-The Chalets

Weekly Workout Wrap Up

2008-09-29T02:55:00.002-11:00

Superquick wrap-up

Monday-rest

Tuesday-30 minute run, lots of walking

Wednesday-1 hour 15 minutes elliptical, stay slim on the road workout from Fitness Mag

Thursday-can't remember, maybe nothing!

Friday-80 minutes elliptical

Saturday-1 hour elliptical

Sunday-
12 mile run-conquered my fear of the Queensborough Bridge (aka 59th Street Bridge), ran to Central Park did a loop with a friend and ran home. And yes, I did put on Feelin Groovy by Simon and Garfunkel for the occasion.

Spinning class

This week was lacking strength work!

Inspiration, Spring Marathons, Links, Products and More

2008-09-26T06:01:00.006-11:00

Here is the usual Thursday mish mosh round up:

Runspiration

Do you want to kill yourself after 30 minutes on the treadmill? Dean Karnanzes recently ran 48 hours and 212 miles on a treadmill. He didn't break the Guinness record, but man!

MOVIE: If you need more inspiration, I highly recommend the Spirit of the Marathon movie, check for local screenings! You don't even have to move, how easy is that?

Top secret announcement--the upcoming NYC Team in Training Chapter will be training for three fabulous Marathons:

Rome Marathon (Run/Walk) - March 22, 2009 - Rome, Italy
Country Music Full & Half Marathon (Run/Walk) - April 25, 2009 - Nashville, TN.
New Jersey Full & Half Marathon (Run/Walk) - May 3, 2009 - Long Branch, NJ

If you live in NYC, I can personally assure you that TNT will make it your marathon experience magical! However, I am sure all chapters of TNT seriously rock, so see if your what your local chapter is training for. If you don't do groups, think outside the box, there are marathons in the most incredible locations: Rome, Paris, The Great Wall Marathon (China), The Polar Circle Marathon (Greenland), The Big Five Marathon (South Africa), just to name a few!

To properly fuel yourself, check out Vital Juice Daily's fall produce picks, replete with some yummy recipes.

PRODUCT FINDS
For some fuel on the run, I just tried a Chia Spice Kardea bar
I am really trying to eat only all natural bars. Ingredients are far more important to me than fiber, fat or calories. Even my beloved Kashi Golean Crunchy Chocolate Caramel bars, have too many weird things (Mechanically Fractionated Palm Kernel Oil?) in them for me to feel good about ingesting them. These were offered to me by Kardea, and after checking out the stats online they seemed to be pretty good. These bars have a few items that seem to be added to punch up the fiber, like psylium husch and chicory root fiber, but overall everything seems like it came from the earth not a factory. Inside they look like nuts and grains stuck together with maple syrup or honey. However, they are not too sticky or too sweet, although I wish the first ingredient wasn't Brown Rice Syrup. And I love that agave, a low GI sweetener was included, as it is expensive for companies to add. Overall 9 grams of sugar is not bad at all, and at modest 150 calories these provide a tasty and satisfying snack perfect for taking the edge off the 4PM hunger call. Despite not being a fan of chai tea--but love cinnamon, these were really good. And not so sweet that they made me crave sweets all afternoon. A keeper.

The Amphipod

I have really been needing something to put stuff in while I run, and I think the Amphipod Micropack Land Sport may be my answer. It clips on to your pant or shorts with just enough storage for your credit cards, id, keys, mp3 player and money. This way I can stop being a bra stuffer...btw metrocards are sweat resistant up to 12 miles :). Most shorts and pants don't have the proper storage for things besides gus and gels, but this looks great for when I don't want to bring my bulky fuel belt!

New Britney Spears Song

2008-09-26T05:34:00.001-11:00

Thoughts?

http://z100.elvisduran.com/pages/news/britneyspears/

The Joy of Running (and Walking)

2008-09-24T16:12:00.003-11:00

*Sorry for no "workout to try" yesterday. Work has been insane lately! But here is a new suggestion, get a massage! Nothing will aid recovery and get you ready to go again as if magic, like a good massage. It is a luxurious treat for sure, but so worth it! Especially during this marathon season, you deserve it! All those aches and pains will melt away and your body will release toxins, leaving you feeling relaxed, balanced and calm, yet invigorated and ready for anything.

Long before I ever thought I would run a mile just for fun, I loved walking. I walked and walked for years before I finally committed myself to learning to run--as I have mentioned running does not come naturally to be--AT ALL. Obviously, I managed to somehow overcome my mental and physical (running induced asthma) barriers with running, and I now enjoy it--usually.

However, running and walking serve very different purposes for me. That is why I like the book Marathoning for Mortals: A Regular Person's Guide to the Joy of Running or Walking a Half-Marathon or Marathon. Super long title, but it makes marathoning (or half-marathoning) so accessible.

For me, running is a great social exercise. There is nothing like spilling a week's worth of built up gossip over a long run. When I am alone, I like to day dream, create to do lists, think about post ideas--sadly many of which never make it to the blog, go over conversations in my head, revel in the joy of my music. And of course, the best think about running: how good it feels to stop. I do love that high!

But walking is my true joy, particularly in this short period of perfect walking weather, where the oppressive humidity of summer in the city as slipped away into cool, refreshing weather that is just a few degrees above jacket weather. For me, nothing clears the mind like a good long walk. That is why I make an extra effort to walk to work from Grand Central as often as possible. I often turn off my ipod so I can truly experience what is going on around me. I actually take notice of the little girls with American Girl dolls tucked under their arms (few scenes can warm my heart like the sight of that), the person walking 7 dogs, the delicious smell of the bakeries in the morning, the beautiful produce in the fruit carts, and the gorgeous flower stalls that bedeck even the most hole-in-the-wall delis.

Moreover, walking gives me the chance to deal with the personal issues going on in my life. I can't seem to do that while running. Walking seems to be a much better time to sort out emotions, think about goals and aspirations, and detox from the stresses of the day.

Great quote of the post, from Audrey Hepburn, who I used to be freakishly obsessed with to the point of intervention. I would say, I am now at the obsessive, yet functioning fan level.

"I'VE NEVER BEEN FOR A WALK IN THE MORNING BEFORE. I'VE WALKED UP 5th AVENUE AT 6:00, BUT AS FAR AS I'M CONCERNED THAT'S STILL NIGHT." Holly Golightly, Breakfast at Tiffany's

Sad news! The NYU Biathlon was canceled, so I didn't get to test my skills. However, it may have been a good thing because it happened to fall on the last day of my 3-day juice cleanse, probably not the best time to be sprinting. I really think all things work out for a reason.

Oh yes, the new website, slowly but surely coming along. By next Wednesday for sure. Lots of product reviews, training plans and FAQs await.

Playlist of the Week:DMB!

2008-09-22T04:54:00.002-11:00

Okay, I am a huge Dave Matthews Band fan! I grew up in Saratoga and summer Dave concerts at SPAC were kind of non-negotiable--as was being a fan.

I really like Dave as a pop alternative, especially for the ellip. or biking.

Pretty much the entire Everyday album rocks for working out, but here is a list with a bit more variety. Generally in warm up to fast to cool down order.

-So Much Too Say
-The Best of What's Around
-Everyday
-What Would You Say
-Dreams of Our Fathers
-Hunger for the Great Light
-I Did It
-So Right
-If I Had it All
-Where are You Going
-Say Goodbye (my fav DMB song, and interestingly about the very same topic as my favorite Christina Aguilera song, Get Mine, Get Yours...weird)

Weekly Workout Wrap Up

2008-09-22T03:00:00.002-11:00

Lo siento! Estoy aqui! Estoy muy occupada!

Monday: rest day, walked to and from work-4 miles.

Tuesday: test run (3 miles for speed, as discussed in post last week), 25 min. ellip, 10 min rower, arm flow series+flow push up, slim down on the road workout

Wednesday: stay slim on the road workout--this always makes my abs sore!, 4 mile run, 2 mile walk to work

Thursday-no workout :(

Friday: walk to work, 30 minute treadmill run+arm flow workout

Saturday-5 mile run

Sunday-5th Ave Mile race (1 mile lol, it's a NYC marathon qualifier, so I couldn't pass it up);
spinning class

Playlist to come.

Tened una semana buena!

Good news and bad news

2008-09-18T15:36:00.002-11:00

Okay, so I was hoping that I wouldn't have to miss any posts and could just make a grandiose announcement, but that isn't the case (bad news). I am in the process of moving to wordpress, which will be wonderful. I have been annoyed that blogger has not made it easy for one to have multiple pages, and I just can't wait for them to get with the program any longer, so hopefully by mid-next week, I will be all set on the other page.

Once I am all settled in, I promise it will be wonderful, detailed training plans, workout ideas, FAQs, more posts about nutrition, workout and product reviews, restaurant reviews, and maybe even some recipes from my pure kitchen. So that will be wonderful. As you may have noticed, I dropped the crack from crack fitness nyc, it was really an inside jock about the addictive qualities of a certain yoga studio, but it doesn't really make sense for the blog title, especially considering I have never done a drug in my life. Well illegal anyways.

So I will post here, at a slowed pace until I can make the my wordpress blog presentable.

For a little more bad news, no workout today. I had to be at a work meeting early (and in a suit), and class ran late, past 9, so I didn't even make it to Kate's b-day party...huge bummer. I have a lot of reading and cleaning to do, so I think I will take a gym rain check, my second this week!

In better news, this morning I finally had the confidence to try on a pair of pants that I have been afraid to try on for 11 months! (I don't deal well with rejection, even from clothes.) And they fit...zip, zip hooray! I am not sure if I have added tighter muscle or the 3ish pounds I have lost since starting Chandra's Challenge made that much of a difference, but I will take it. I mean they don't fit they same way did when I bought them with the suit 3 years and 7 pounds ago, but I was pretty excited. That suit was really expensive, which is the only reason I didn't throw them out with all my jeans from college! Thanks for your constant inspiration C!

I also must report that my obsession with Girl Talk is so out of control, I feel like a music missionary. I can only imagine the way I feel when I listen to Girl Talk is the way people feel on speed or adderral. I literally sprint up the 90ish stairs from the 7 in Grand Central to the 6 train. I can be sausaged on the subway with like 3 millimeters of available personal space on any side, and I will be utilizing every micrometer of that bubble to bop around. I am officially a crazy New Yorker.

Training Update: The Test

2008-09-17T05:34:00.004-11:00

So I have two one mile races to run, a biathlon and the 5th Ave Mile for Road Runners. So I decided to, once again, take the TNT test. As I mentioned yesterday, I did this test for the first time in July 2007, it is interesting that it was way harder for me then.

Goal and Description per my former coach:

Run from the S to the 1 Mile mark at a 'good speed'
You will do this 3 times. (that means you will run 3 x 1 mile fast , yahhoooooo !!)

How to run this Test?

This workout it's all about How fast you can run 1 Mile, simple as that !!

Of course, most of you never tried to run a fast mile, so You need to understand that when I say "1 mile as fast as you can", doesn't mean SPRINT for 1 mile, there's no way you can sprint for 1 mile.

You will need to figure out how far a mile is, and find out what's the effort you can maintain for that distance. And that brings us again to our 'breathing' use your breathing as your guide.

You know how you felt during the Effort level workout last week? Well…. you should feel/breath about the same or even a bit higher today.

E1(effort 1, also known as recovery) and E4 (effort 4, anaerobic threshold)

-E1is a really slow jog, the main goal of the E1 is to bring the heart rate down a quick as possible, so you need really bring down the effort
-E2 will be a little higher Effort than that, it's more or less what we call our 'Easy' pace, the pace that we usually run when we go for our 3-4 mile run.
-E3, will be a little higher than that, feels like you are kind of in the 'edge' of your 'comfortable' pace.
-E4 is definitely a challenging effort, you should not be able to talk much at all, maybe a couple of words here and there.

You have 3 attempts to get a good mile. Use you first mile to figure out things a bit. If during the 1 st you died/slowed down/crawled , you know you need to start the second one a little slower, on the other hand, if you are not breathing heavy by the time you cross the finish don't be shy ! push a bit on your next one.

You'll find out more or less how fast you can run 1 mile…my addition: this can be important as if you ever have to run for your life, you will know how fast you can anticipate moving.

Here were my results:

I did this on the treadmill, so it is not as pure as if done outside, but hey.

Mile 1: 8:05
3 minute walk at 3.8mph

Mile 2: 7:40
3 minute walk

Mile 3: 7:59

Not bad, considering how much I hate to get out of my comfort zone.

I did that on my lunch hour.

After work, I hit the gym for a regular workout ( I went to the other school gym, 'cause I really know how to live it up):

25 on ellip.

10 on rower

Arm flow weight series (based on Physique 57 arm series), 20 of each of the following with out rest: alternating bicep curls, double bicep curls, alternating curls palms facing in, double BCPFI, bent over tricep extensions, 20 pulses with arms straight out behind you. Return to upright standing position, bring arms straight in front of you bent at 90, open to look like a football goal post, in and out for 20, pulse up for 20, upright row with weights, transition to overhead press with weights, transition to overhead tricep extensions, put weights down and transition to flow push ups.

Then I did the Stay Slim on the Road Workout with a couple extra ab moves.

After that I promised myself a manicure for a job well done, showered, dashed to Sephora to do my make up and then meet up with friends for a party.

Tonight I have a running date! (Just a girlfriend who will literally chat me through 4-6 miles, my favorite way to run!)

If push ups could be fun...

2008-09-16T06:29:00.003-11:00

Move to try: Awesome Arm Workout

This is a flowing arm circuit, so it is done at a fun, fast pace. However, you may need to read it a few times to visualize it before you begin.

Stand up with feet wide apart.

Reach hands to the ground and walk out to push up position.

Push hips back, so you are in a downward dog position, with feet apart.

Pulse back twice and then move body forward into push up position and do one push up. (Hands never move)

Continue to double pulse back , one push up series for 8 push ups.

Then do one pulse, one push up for 8 reps.

Advanced, do one pulse, two push ups for 8.

Drop knees to ground and bring legs together.

Push back to child's pose.

From here, pulse back for two, move forward and push up for one.

Now pulse back two, come forward to push up and at the same time lift right leg into air behind you. Repeat with left leg. do 8 reps on each side.

To finish, drop to one pulse back, one push up forward. 8 reps each side.

Advanced, one pulse, two push ups, 8 reps each side.

Have fun!

POTW: The One that Will "Change Your Cardio Life"

2008-09-15T02:40:00.003-11:00

Playlist of the week

Okay, so I got three recommendations for music...and they were all the same suggestion! In addition to these three amazing ladies (who are not bloggers--yet) Kate (who we all know (on some level) and love) also highly endorsed:

Girl Talk: Feed the Animals.

I was assured that this will "change my cardio life"...and boy were they right. I can not believe I have never heard of Girl Talk before!

Literally, the music is amazing. Gena was sweet enough to burn me Night Ripper and I downloaded Feed the Animals (the newest album). It is a DJ who will mix like 25 songs on one track, you might hear Biggie, Kanye, Little Mama, Elton John, Dexy's Midnight Runners, Prince, Salt and Pepper, the Village People, Smashing Pumpkins and Faith Evans all in one song. Great hip hop and rock beats are overlaid and underlaid to create amazing, and very familiar songs. I am not a huge remix fan, so don't freak out if you like purity!

I literally can not get enough, I have been walking down the street with my ipod, grinning like a cat who swallowed a canary. I attacked both my roommates, and since we share itunes, pretty much demanded they listen immediately.

So you can't buy the albums itunes. But you can pay what you wish on illegal art for Feed the Animals and listen to and buy Night Ripper on Rhapsody. I just love when you hear one of those great cheesy rap lines like: watch out for my medallions my diamonds are restless, it feels like a midget is hangin' from my necklace.

Okay, because that was not a playlist, more of the most enthusiastic recommendation of all time.

Here is the actual playlist of the week.

So I mentioned that my friend gave me her ipod. Well 800 or so of the 1024 songs were country--and had to be removed immediately. No offense to country, but I can't work out to it. So while she hates hip hop, she is an amazing hip hop dancer and Crunch asks her to be in their DVDs all the time, so she occasionally downloads hip hop and pop to practice to.

After serious scouring, I was able to find a few songs to make a pretty stellar playlist. I added the new Pink and Jessica Simpson songs just because I like them now. I forgot I can't access itunes at work, so I will add the link to the mix later..and make sure the playlist is correct! But if you want you can find it by searching itunes in the isport mixes for Fitness NYC.

37 minutes total

Warm up: Don't Stop Believin-Journey

Fighter-Christina Aguilera

So What-Pink

Tell Me-Diddy

Dip it Low-Christina Milian

Pass that Dutch-Missy Elliot

Break It Off-Sean Paul and Rihanna

It's Like That-Mariah Carey

Fighter-Christina Aguilera

Cool Down: Come on Over-Jessica Simpson

Sorry for the random photo, I needed something, and Sam's a DJ.

Weekly Workout Wrap Up

2008-09-14T11:29:00.003-11:00

Another week in fitness

Monday: 3s and 5s interval run 5.2 miles--I think

Tuesday:

60 minutes elliptical

This workout was conquered Sean Covey Style (7 Habits), I began with the end in mind because I was feeling kind of blah. By 15 minutes in, I was enjoying myself. Sometimes it's good to have a plan.

Wednesday:

2 mile walk
30 minute elliptical
15 minutes assorted crunches

Thursday:

40 block sprint walk--I was running late

Crunch Fat Burning Pilates DVD
Zumba Special K Dance DVD

Friday:

I did my 3s and 5s interval run, but reversed the interval sprints and tempo runs, so it looked like this:

1st Set
3 minute sprint interval (sprint 1 minute , jog 1 minute, sprint 1 minute) (7.5, 6, 7.5)
3 minute tempo run (6.5)
3 minute sprint interval (sprint 1 minute , jog 1 minute, sprint 1 minute) (7.0, 6, 7.0)

Recovery: 3 minute walk or jog (4)

2nd Set
5 minute sprint interval (sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min.)(8, 6, 8, 6, 8)
5 minute tempo run (6.8)
5 minute sprint interval (sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min.) (8, 6, 8, 6, 8)

Recovery: 3 minute walk or jog (4)

3rd Set

3 minute sprint interval (sprint 1 minute , jog 1 minute, sprint 1 minute) (7.5, 6, 7.5)
3 minute tempo run (6.5)
3 minute sprint interval (sprint 1 minute , jog 1 minute, sprint 1 minute) (7.2, 6, 7.2)

Cool down:3 minute walk or jog (4)

Whew that was killer-4.65 miles total

35 minutes on elliptical

Saturday:

30 minute elliptical (RPE 7)

1 hours cardio/strength workout video (Ultimate Video Workout by Kathy Smith)

Sunday:

4.4 mile run

Didn't want to kill myself before my first spinning class in a long time. The run was pretty great, and I wanted to do more. I ran to the Socrates Sculpture Park, my little LIC sanctuary. The new exhibit was pretty cool. I am not one to pretend to get weird art, music or dance, but somehow, it all makes sense at the SSP. The former exhibit was more mainstream weird, this one is more weird, weird, but fabulous. Plus the people taking pilates class amid the modern sculpture adds a great sense of character to park.

Spinning class

Loved it! I was a little worried because the instructor was kind of old and wearing a crop top, spandex leggings, slouch socks and a bandanna headband, but her class was good and hard. And the music was stellar too, which is so important. She said she took it easy on us because it was the first class of the quarter and there were several beginners, so I can't wait to see what she has in store for next week!

I will say I was annoyed that she kept saying to sprint with zero resistance. Sprint with no resistance is not only kind of dangerous, but ineffective. You really need some resistance to strength your muscles and up the calorie burn, even if you are sprinting. There is no point in just letting your legs fly around the wheel hither and yon.

I am going to try to sneak into a class that incorporates strength and spinning that the gym offers. I will give you the full review on that since it is different than a regular cardio focused spinning class, which I assume most are familiar with. But if you have questions, holla!

PS I am pooped!

Run rearranging and the death of an ipod

2008-09-13T17:20:00.002-11:00

So today I had such grand visions of either a nice long run or doing the infamous "test run" to start preparing for 5th Ave Mile and mini biathlon. It is the same workout I wrote about here, and I will be doing it again very soon, so more detail to come!

Yet, neither happened. I am not sure if it was the sticky weather, my ipod issues (it's all about the great white screen these days), or just burn out? The world may never know.

However, I decided to shift running to tomorrow. Instead I did 30 minutes on the elliptical in the morning and then The Ultimate Video Workout by Kathy Smith in the evening. Love the video, great 1 hour combo of classic aerobics followed by strength and toning done at an aerobic pace. As always with workout videos, I mute the sound and crank the itunes.

So my ipod has been on the fritz for several weeks, today I knew that it was a goner. I do not need a giant shuffle and the white screen was getting old. So planned to go to the Apple Store and pick up the new nano, since the timing couldn't have been better and the price has been lowered to $149--plus I get 10% off for returning my broken one. I figured I would have to suck it up, and find ways to save elsewhere--do my own manicures, brows and spread out my waxings and haircuts to an even more ridiculously protracted time frame.

Fortunately, after having a lovely brunch with a friend a few blocks from my place, we got on the train heading to the city, and I told her that I was going to the mac store, blah, blah, blah. And she said she had an extra nano that she doesn't use anymore because she ran out of room and got a new one. Of course I took her up on her incredible generous offer! I am such a hand me down kid, my blackberry is also a generous hand me down. But hey, I'm generous too, does anyone want a really old magenta razor? haha!

So anyways that was really lucky. Then I had my second amazing dinner of the weekend. And my friend who gave me quite possibly the best cd of all time. I know such kind kind people! More on the tunes Monday!

I have kind of enjoyed the laziness of the weekend so far, nothing crazy planned. After dinner I wandered around Virgin in a very nostalgic way. I used to dorm a couple blocks from Virgin. During finals, whenever I was stressing, I would run to Virgin, listen to a few songs, and run back home to resume studying. Tonight, I listened to more of the Jessica Simpson album...I do love Come On Over. I considered buying My So-Called Life and Laguna Beach Season Two on DVD, but decided to wait and look for better deals. While I was looking at all the TV DVDS, I was thinking about all the great shows I watched in my impressionable youth: Avonlea, Clarissa Explains It All, Daria, the Wonder Years, all so relatable. I swear Clarissa and Clueless played huge parts in shaping my middle school personality. Ah nostalgia, it is so sweet.

Good night everyone.

Deals, news, links, food, etc.

2008-09-12T05:53:00.005-11:00

We made it to another Friday!

Here are a couple good deals:

*Try out running shoes for 15 days, risk free!
If you buy shoes from the Finish Line between Sept 6th and Nov. 16th you can try them for 15 days, and if you are not satisfied you can return them for a full refund. See styles that it applies to here. Plus they are having a huge fall clearance right now.

*FEEL GREAT FOR FALL!
An Afternoon Indulgence at Physique 57
Saturday, September 27th1:00-4:00
Spring Street StudioInvestment: $110

-signature Physique 57® class,
-Physique Yoga
-personalized skin analysis and invitation for a complimentary full hour facial at Bergdorf Goodman OR perfectly frame your face with the Brow Divas from world famous Damone Roberts Brow Salon.
-15% off workout attire at the Physique Boutique
-one-on-one time with Tanya and Lois to answer your individual fitness questions.

Food news:

The Blueprint Cleanse is all the rage right now. Not only is it the preferred detox for fashion week pre and post party detoxers, but Martha Stewart's whole team is doing it. My friend just finished a 3-day foundation level detox, and said it was amazing. I did a lot of researching--LOVE cleanse, the box, etc.--and then I came across the poor man's blue print cleanse, which I am very tempted to try. As sad as it is, even the $65 dollar a day Blueprint Cleanse cost isn't too crazy, considering I often spend that on one meal out. It's hard to be a foodie..but at least I don't pay for gas! And let me tell you, I am excited for One to night with Kate and brunch at Essex tomorrow and dinner at the very best, Pure, tomorrow night! Man I need a cleanse, right? I am trying to first detox from Diet Coke in preparation, but not eating for three days? I am not sure I can do it. haha I'll let you know!

Articles of interest:

Okay, back to my GG obsession. Guess who got fashion icon of the month?

And speaking of food here is an interesting article for all you food bloggers that I saw on Vital Juice Daily. Flashing photos of your pics helps you lose weight. No wonder all you fab food bloggers are doing so well! I can't even write down what I eat for a day--or until noon for that matter, so I just could never handle it, but kudos to those who can and do. You make my day more interesting. Just for fun, I'll share yesterday's dinner with you all. It was a special occasion, as you'll see!

Thanks to Kath and Matt for the delicious bagel. It more than lived up to my ridiculously high New Yorker bagel standards--I will only eat (mini) bagels from H&H, Brooklyn Bagel Company and occasionally, Ess-a-Bagel. But even though it was in the freezer for three weeks, once it was defrosted and toasted, it was dense, chewy and delicious, with a subtle hint of sweetness that is so divine in wheat bread products. Way to boil, then bake Matt!

Clearly, I ate it Kath style, candles, place mats and all! Luckily, I was the only one home, I think my roommates would have made fun of me for busting out the candle lighter for a bagel! I have to say eating without another person, computer or magazine in front of me was a pretty bizarre feeling, almost unsettling. I better do it more often.

Sorry for the sprouts messing up the plate, yuck! Obv. Whole wheat bagel with whipped cottage cheese and cinnamon. Half a sliced plum. Salad with baby spinach, purple cabbage, sprouts, carrots, baby grape tomatoes, and cucumber topped with some balsamic vinaigrette.

Just Call Me Joiner

2008-09-11T02:31:00.004-11:00

Wow, this week I flung myself full force into all NYU Athletics has to offer..and as we are a D3 school (except for fencing) with no football team, take that how you will.

Great quote from Michael Ian Black at the Presidential Welcome this year, "I see the mascot is now a bobcat. That's good because when I was a student, our mascot was a violet. That sucked. I mean a bobcat can rip your throat out, what's a violet going to do? Aggravate your allergies?"

Nevertheless, I really missed exercising with others so I sent an email to the coaches of the hiking and running intramural clubs, asking to join.

If you want some ideas of new programs or classes to join, check out this timeout article. It has ideas for everything from running to kranking. I thought the photo from Grease exemplified "joining."

I also signed up for a biathlon challenge on September 23rd. It is a 1 mile run on the roof top track and swim 6 laps of the pool (150 meters). I am a little nervous, but I thought a bi would be a good test drive while I consider doing a tri. Plus, unlike most, I am most comfortable with the swimming, so I am happy to avoid the biking.

And I signed up for spinning!!!! Yay! Only one class a week fit my schedule, but something is better than nothing.

I also signed up for two NYRR races. The Continental Airlines Fifth Avenue Mile (yes one mile) and Grete’s Great Gallop Half Marathon.

Did you know running races is like riding rides in Disney World? It is. There is always a picture to buy at the end. I just got an email announcing the photos from the Fitness run were available. This is too funny because the photos are incredibly expensive, horrendously unflattering, and sometimes not even you. You can check these babies out if you like. Needless to say, I will not be making a purchase. Guess which one isn't me!

PS If you haven't taken a moment to remember those lost, feel free to do it now if you like.

Running Book Reviews: Thumbs Down, Thumbs Up

2008-09-10T11:58:00.007-11:00

I found The Runner's Diet very disappointing, especially as it is put out by Runner's World, which is usually a great source of information.

My main issue with the book is that in the corner it says for both new and experienced runners. This is not true, this is for people who have never run before and want to take up running in order to lose weight. Not for athletes interested in learning more about the best way to fuel their bodies for the sport. I guess I should have headed the amazon reader reviews! I think Runner's World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever may have been what I was after.

Madelyn Fernstrom, the author, makes good points on needing to start with a diet and exercise plan you can stick to. Her target audience seems to be primarily people who have trouble sticking to a program long term. The overall tone of the book was not inspiring or optimistic IMO.

Her coverage of actual nutrition is brief. However, she does make a few good points, especially that runners do have to watch calories and that gels and sports drinks are often unnecessary, even for those running long distances.

One thing I found interesting was that she suggested a 50% carb, 25% protein, 25% fat ratio. This is so you have the carbs you need for energy, but the protein and fat for satiety. I think this is the best advice in the book because carb loading is so unnecessary, and if running makes you hungry, you want to be filled up! I will try to up my protein.

Her suggested diet plan was a 7-day 1200 calorie diet with fairly boring foods, and certainly not very much food! She does give a mathematical formula to figure out your calorie needs, so you can increase from that starting point.

On the nutrition end, this book was written for someone who knows very little about nutrition, however, my main problem with book was that there was hardly any running suggested. There was a walking plan and a very modest running plan for just twice a week to start. And even the "running" plan included walking. I am pretty sure experienced runners can handle 30 minutes without needed to build up to it with walking intervals. That was confusing, I can't imagine someone who had never run before feeling the need for a book about running nutrition. The book would have been more aptly titled "Here is how to build from walking to running a few times a week and lose weight with the help of a calorie controlled diet."

Okay on to the THUMBS UP review.

What I Talk About When I Talk About Running

I admit it, I love autobiographies. I just do! This book was translated, so I am sure the Japanese version was even more poetic, but I truly enjoyed this book. And as I have never read any of Haruki Murakami's other books, I am excited to check out his literary works. This book was relaxing an calming to read. It is not incredibly exciting, heroic or inspiring, like Ultramarathon Man or Swimming to Antarctica, but that almost makes it more relatable to the average reader. Nevertheless, Murakami has ran 25 marathons, so he is quite accomplished, but he is so humble that his loosely woven story of reflections seems almost attainable. Even the casual runner can surely relate to his thoughts about running.

Here are a few of my favorite quotes:

"If you live in Boston, Sam Adams (Summer Ale) and Dunkin Donuts are essentials of life. But I discovered to my delight that even these indulgences can be offset by persistent exercise."

"I'm the type of person who doesn't find it painful to be alone."

"I'm on a leisurely jog along the Charles River, girls who look to be new Harvard Freshman keep passing me. Most of these girls are small, slim, have on maroon Harvard-logo outfits, blond hair in a ponytail, and brand-new ipods, and they run like the wind....They all look so bright, so healthy, attractive, serious, brimming with self-confidence....Have I ever had such luminous days in my own life? Perhaps a few. But even if I had a long ponytail back then, I doubt if it would have swung so proudly, as these girls' ponytails do."

"I'm not a human. I am a piece of machinery. I don't need to feel a thing. Just forge on ahead. I repeat this like a mantra."

"You can not finish a marathon if you are half-hearted about it."

"Cycling training alone is, truthfully, pretty tough. Long runs done for marathons are lonely, but hanging on to the handlebars of a bike by yourself and pedaling on and on is a much more solitary undertaking...sometimes it strikes me as an intricate form of torture."

"One by one, I'll face the tasks before me and complete them the best I can. focusing on each stride forward, but at the same time taking a long range view, scanning the scenery as far ahead as I can. I am, after all, a long-distance runner."

Just in: New Nano

2008-09-09T08:36:00.002-11:00

Apple is launching a new Nano. It looks a lot like the first nano+video! This is good news for those who like things slim and sleek; I was never a fan on the chunky square video nano!

Does Wearing Heels Burn More Calories?

2008-09-09T07:02:00.007-11:00

I don't even know if I am going to workout today since I have lots of plans tonight, including getting to see a show at Fashion Week. So excited, thanks Shane! So running around in heels, (0kay, I will be alternating flops and heels) may be it. After the show, I am going to a raw food class at Bonobos. If I get home and I have lots of energy, maybe I'll do a workout video or some stair running. Now that I sit for 12 hours straight on class days, stairs are becoming even more important in my life. Luckily (I type this with a note of sarcasm), one of my classes is on the 8th floor. But trust me, if you saw the lines for the elevators, you'd hike it too!

Back to fashion for a sec, did anyone else love Serena's dress last night? I enjoyed every minute of the episode, I find season 2 much better than 1 so far. One was kind of painful at points!

Since yesterday I posted the workout I was planning to post today I don't have too much to say.

However, I am planning on signing up for spinning classes (2x a week) and a hip hop dance class (1x a week) at the school gym this semester. I hope I get in to the classes, I have missed spinning terribly!

I also think I am going to sign up for the September 28th NY Road Runner's Marathon Tune Up, which is 18 miles. I am going to have to recruit some of my running friends for that one because an ipod just won't be enough. And if anyone in the NYC area is interested in joining me, let me know. You don't have to run the whole thing, you actually don't even have to sign up (it's a free park) unless you want to count it as a marathon qualifier for IMGNYC 2009.

All right, that's all for today.

JK, one more thing, I just downloaded So What? by Pink, so I am excited to workout to it! Buying new music is always a great workout motivator, even if only to dance around your room! I am a little out of the top 40 loop right now :(, so if you have any suggestions, I'd love to hear them.

Rock Your Body Challenge: 3s and 5s treadmill challenge

2008-09-08T13:55:00.004-11:00

I made up this workout last night and did it this morning. I was planning to post it tomorrow, but I was so excited that I decided to share it tonight. I mentioned I was a huge dork right? (As if it's not apparent.)

So my goal for the workout was four-fold:

1.) Easy to remember-I hate when magazine workouts are just all over the place, with times and speeds. This is a series of 3 minute and five minute sets.

2.) Hard-I thought it was pretty hard, you should need the recovery intervals, but I have options for make it harder, easier or quicker at the end. Of course, the faster you run, the harder it is!

3.) Not boring-you never have to do the same thing for more than 5 minutes, MAX!

4.) A combo of intervals and tempo runs-calorie killers and fat blasters, respectively!

So here is:

I listed my speeds in mph in parentheses--I get faster as my body warms up. But you should be sprinting at your personal sprint level, tempo running at a comfortably hard pace, and recovering at a slow enough pace to resume normal breathing in 3 minutes.

45 minutes total

Warm up: 3 minutes easy walk or jog (4 mph) Take this time to get psyched. Tell yourself how great your workout is going to be. You are going to get through it and rock it! Tough love version: You took the time to get on the treadmill, so make the most of every minute, otherwise you are wasting your time.

1st Set

3 minute tempo run (6.5 )
3 minute sprint interval (sprint 1 minute , jog 1 minute, sprint 1 minute) (7.5, 6, 7.5)
3 minute tempo run (6.7)

Recovery: 3 minute walk or jog (4)

2nd Set

5 minute tempo run (6.7)
5 minute sprint interval (sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min.)
(7.5, 6, 7.5, 6, 7.5)
5 minute tempo run (7) You are more than half way WOO-HOO!

Recovery: 3 minute walk or jog (4)

3rd Set

3 minute tempo run (7)
3 minute sprint interval (sprint 1 minute, jog 1 minute, sprint 1 minute) (8, 6, 8)
3 minute tempo run (7)

Cool down:

3 minute walk or jog (4)
Take this time to congratulate yourself for all your effort, the hardest part of your day is behind you! Calories torched, energy up, and the lovely glow radiating from your cheeks!

Make it harder:

-add incline (even just to the recovery intervals)
-run faster
-cut out recovery segments or run them

Make it easier/and or quicker:

-Do jog, sprint, jogs for the intervals
-Cut out second tempo run after each sprint interval (saves 11 minutes)
-Run slower

This was great with 5 minutes of stretching and 10 minutes of ab work this morning. I think next time I will jog the recovery intervals or add a steep incline.

Playlist of the Week: I Love Rock and Roll

2008-09-08T02:50:00.004-11:00

While I am a Top 40 workout girl, I have a healthy appreciation for the oldies. My parents are in their 60s, and I inherited my dad's love of the Beach Boys (I've been to 4 concerts), Fleetwood Mac and the Beatles (saw Paul McCartney at Pure Food and Wine).

These are my top picks for tunes to rock your workout, plus a link to a great list of rock workout songs I found online.

Warm up songs:

Start Me Up- The Rolling Stones
Go Your Own Way-Fleetwood Mac

Surfin USA, I Get Around, or Surfin Safari-Beach Boys (your pick)
Tide is High-Blondie
Help, Day Tripper, or Hard Day's Night-The Beatles
Wolly Bully-Sam the Sham (reminds me of Splash)
Run Around-Blues Travelers
Mony Mony-Billy Idol
Me and Bobby McGee-Janis Joplin
Running Down a Dream-Tom Petty
Livin on a Prayer-Bon Jovi
Dude Looks Like a Lady-Aerosmith

Cool Down
Sweet Emotion-Aerosmith
City of Blinding Lights-U2

So Brit didn't perform, but she looked fab! If she wasn't ready to perform, than it is probably best she didn't. In my opinion, Pink had the best performance, and looked pretty hot!

The VMAs were predictably disappointing, but I doubt Gossip Girl will be!

I have so much Fashion Week related gossip. But I'll just share this one little story, as it is semi-health related.

After the marathon, I had gained some weight (which is pretty common based on speaking with my fellow marathon girlfriends). During training my diet had changed and my portions had changed, so to get back on track, I went to Nu-train to see a nutritionist. My nutritionist, Dara Godfrey was this absolutely gorgeous, tall, super-thin woman, with the most amazing clothes. If she wasn't the sweetest, most down-to-earth person, she would have been one of the people I tell myself hasn't eaten a carb in five months. Anyways, the other day, I googled her to see if she had written anything about nutrition lately. I come to find out, she is married to a famous fashion designer (Jay Godfrey), her wedding was announced in the NYTimes Society pages and written up in the NYTimes Wedding Section (super exclusive). So anyways, I thought that was really funny, as I never would have guessed she wasn't a regular (gorgeous) Jane, with a smokin body and fabulous clothes.

PS I have a great workout to share with you tomorrow!

Long Run Recap and Weekly Workout Wrap Up

2008-09-07T14:05:00.005-11:00

So 11 miles did not happen! Ooops! I actually slept in until 10:30 today, haven't done that in at least a year. Then I lazed around and watched the soup until I met my friend for brunch at Five Points. Great start to the day!

So I planned to do my run after brunch. I stopped into my office to change into my race ready shorts. I hate wearing spandex in public, but I love the storage space in these things. I could pack for a long weekend in them!!!!!

It was hard to get going midday. I just forgot that my body sent all the blood to my stomach and was using all its energy to digest (which is the most energy consuming process the body does. Thus, you are not hungry when you are sick because your body need the energy to repair you, and doesn't want to waste it on digestion.) So it was a bit hard to run on a full stomach! I like to be empty when I run, even though all through college I worked out after dinner, I guess I'm an oldie now!

I decided to just run for an hour, half an hour out and then run back. The run did get considerable better, I ran from Washington Square Park to the West Side Highway, by four miles in it was pretty nice. I ended up running up to 72nd street and then running back.

So I did 9 miles. The second half way faster than the first. When I get tired of running, I tend to speed it up. The less fun, the faster I run. I was a little disappointed that I didn't do my 11 miles, but I'll try to not beat myself up about it!

I actually had to rush back to see Perez Hilton Takes Over the Universe (or at least the greater LA area) The Musical. Which presented in the NYC Fringe Fest and happened to be directed and choreographed by a kid I went to high school with. Good to see a Shen student make it after all.

Weekly Workout Wrap Up:

Monday: Nada except a lot of walking around the Island

Tuesday: 3 mile jog and 17 mile bike ride.

Wednesday: Nada, suprisingly exhausted from my travels.

Thursday: Again nada, still so tired.

Friday: 30 minute morning elliptical, post-work workout (totally didn't want to go, but I did and felt awesome after). 30 minutes elliptical and full arm workout and 3 sets of 12 reps on all 6 leg machines.

Sat: 4 mile run and the Fitnessista Workout #1 3 sets of 12 reps with 7.5 lb weights, should have done heavier! She does a great job with the description and photos!

Sunday: 9 mile run

Pretty light week and I have plans every day for the next two weeks, so I am not sure what the next few weeks will look like! But I am not complaining; I am definitely not cool enough to ever complain about too many plans! I look forward to all of them :)

Now I am watching the VMAs instead of studying. I hope Brit performs!

Anything that can go wrong....and a little bit of luck

2008-09-06T06:13:00.006-11:00

Okay, today's race was a challenge almost from the start.
I hadn't planned on going out last night, but my roommate and I each got invited to parties in the building, and went to both. Lappin up the vino, not a great pre-race plan--thank god the Fitness Women's Race start time was 9:30...late for races! I had to be there before number pick up and registration closed at 9:15

8:06 So this morning I woke up feeling okay, but a little less than 100% on the clarity side of things. I brushed my teeth, removed last night's mascara (finally tried my givenchy phenomen' eyes--good, but not worth the hype), threw a few things in a bag, and was running a little late. I made down a few floors in the elevator when I decided to go back and grab some cash, just in case.

Good news, there was no hurricane and it was not pouring, or even raining! But there was at least 90% humidity! Thank god for my ultra thin Hind running shirt, this thing is so light I almost feel naked in it!

When I went back up I got my key stuck in the door. I was definitely not happy because I hate hate hate to be late. I am extremely laid back, but something about being late freaks me out! So I went to the front desk and the maintenance guy was right there! So I asked him to go retrieve my key and leave it for me at the desk. The guy being right there was super lucky!

8:32AM I ran out of the building got a much needed SF Red Bull and the Duane Reade downstairs, and alternated that and water on my run to the subway.

8:36AM The train was pulling in when I arrived.

8:41AM I arrive at Grand Central and transfer to the 6 uptown-holla JLO

8:45AM I get off the subway and my ipod speakers stop working! WTF PS My ipod made a miraculous recovery after the white screen incident! So now I am ipodless for my race! I really was hoping to get a good time as I had been training a lot and had a good shot at improving!

8:46-9:05AM-I search desperately for a Duane Reade to buy new headphones, but on Lex, Madison and Park on the upper east side, Duane Reade does not mix with Dolce and Gabbana. So I make a last ditch effort to head east--out of my way--to see if the less classy 3rd ave has a DR.

9:06 No luck. There is nothing open that would sell headphones, so I hurry west to the park and check in around 9:10, enough time to pick up my goody bag and a t-shirt and an extra bag for my roomie, they said it was fine! (see below)

Magazine, Quaker Chocolate Peanut Butter Granola Bar, Mini Luna PB Cookie Bar (ate it on the way home), Body Wash Gel, Quattro Razor, Girl Scout Alumnae Registration Card

Function Light Weight Acai Pomegrante drink with ECGG. Tasted just like Diet Snapple Raspberry Iced Tea. Fine tasting, but nothing special.

9:15-I put on bib and secure chip to shoe. and head to corrals

9:30-Race starts. Despite the fact that I had no tunes for the first time in forever, I actually liked being aware of what was going on around me. I could focus on finishing. I could listen to others conversations. (People listening on the run.) There were a lot of first timers in the race!

Mile 1 I took easy

Mile 2 I was feeling good so I speed up

Mile 3 I concentrated on short strides and low arms during the uphills. Lifting my knees and flicking my feet back to make the hills easier. Then widening my arms and my stride during the downhills. You really run with your arms as much as your legs, the legs will do what the arms do as Ramon says.

Mile 4 I tried to speed up a bit, even though I was breathing harder than normal for me. I tried to relax my face, arms, shoulders and hands and put the energy in my legs. I was actually freezing at this point because I was so soggy, most people were just pouring sweat from the crazy humidity!

10:15ish At the end of the race, I felt pretty good. A girl came up to me and asked me how the race went. I said pretty good and asked her how hers went. She said she didn't feel very well and it was her first race. I made sure she got some water and told her that it was common to feel a little sick to the stomach in the beginning. She asked if I had run any races or marathons and I said that I was doing the NYRR races to qualify for the NYC Marathon in 2009 and I had run the Nike Women's last fall. She was signed up for this fall's Nike Marathon with TNT. I lost it! I was so excited for her, I probably scared her. I told her it would be the best experience of her life; the TNT coaches would be right there on the course; there were massages, pedicures, chocolate and Tiffany's, and it was basically the greatest race ever. I wished her luck and assured her she would be fine!

I ended up getting my best time of the season, and the worst Age/Graded Percentage of the year. Kind of funny!

I am slow, but clearly training more helped. Imagine if I had my ipod! lol

Here is a look at my NYRR Race History--I am not a speedster!:
Race Name, Date
Distance(miles)
NetTimeOverallPlace
AgeGraded %

Fitness Games Women 4M September 6, 2008
4.0
37:54
50.7 %
Run for Central Park July 19, 2008
4.0
39:08
49.1 %
WABC Fight/Prostate Cancer June 15, 2008
5.0
49:56
48.4 %
Japan Day June 1, 2008
4.0
38:26
50.0 %
Run As One, TGL Classic April 13, 2008
4.0
38:29
49.9 %
Scotland Run 10K March 30, 2008
6.2
1:00:47
49.9 %
NYRR Fred Lebow Classic January 12, 2008
5.0
48:07
50.2 %
Norwegian Festival Grete's Grea... October 6, 2007
13.1
2:25:41
45.1 %
NYRR Half-Marathon Grand Prix: ... September 23, 2007
13.1 miles
2:14:00
49.1 %

12:00ish When I got home I had my 3rd shower in 24 hours--so humid and made a big salad ( i never use ice berg, but somehow I got it and had to use it before moving onto my beloved spinach and purple cabbage) and two big oat bran, kamut flake, double vanilla kashi oatmeal pancakes with banana.

Check out this CRAZY variety of sprouts from the Sproutman!

I have about 50 different oatmeal pancake versions. This was the first time I used oatbran, it was a bit dry, so use oatmeal to increase moistness. Plus I got a call during the first one and forgot to add in the sliced banana!

Here is the recipe--I don't measure anything, so these are estimates:

1/3 cup oatbran, about 11/2 TBSP kamut flake and kashi creamy vanilla instant oatmeal, a dollop chobani vanilla (plus another big dollop to top), two egg whites, pinch baking soda and celtic sea salt, 1/2 banana, best to add before flipping or mashed in.

My classic recipe is

roughly 1/3 cup oats, generous sprinkle kamut flakes and coconut flakes, 1/4 cup egg whites, dollop plain yogurt (although flavors are yummy also), dollop whipped cottage cheese, pinch cinnamon, sea salt, baking soda.

Fruit of choice added to top while cooking first side and before flipping.

Favs include: banana, berries, sugar free apple pie filling or sugar free cherry pie filling-so creamy and delish for special indulgences, fresh chopped peaches, dried unsulphured cherries.

Depending on type of fruit I usually top with about two teaspoons ( i estimate)of high grade 100% maple syrup or raw almond butter.

2008-09-05T03:15:00.005-11:00

Not too much to say this week. I'm a little tired from traveling home and starting classes last night.

But here's the weekly buzz!

Physique 57 Specials (aka a discount-yes, a bargain-no)

September 1 - September 15, purchase 57 Days of Fitness and receive 57 days of unlimited classes. The investment in your fit and shapely physique is only $750 (that's $23.50 per class if you visit 4 times a week!).

Pair Down Deal
When you and a friend who is new to Physique 57 both take 14 classes within 4 weeks, you receive a few special gifts. One $50 Gift Certificate to Le Pain Quotidien and 10% off your next Physique 57 class package.

Yoga Challenge

Om's Yoga Challenge is back! They challenge you to attend 30 classes in 30 days in October, joining is free, the $139 monthly unlimited class package suggested. Not a bad deal! If you join the class, you get 10% off other special workshops, including Yoga Cook Eat.

http://www.omyoga.com/workshops/2008/03_Challenge.htm

Nike Clearance Picks

Here are a few cute pieces of apparel on clearance at Nike.com!

Nike Base Layer Short Sleeve T-Shirt now just 14.99

Nike Border Tennis Jacket $31 from $65

Nike Knit Acceleration Shorts $13 from $38

Great read of the week: The Perfect Fit from Trying to Heal

I totally related to this because pants NEVER fit me! I have loved wearing skirts and dresses all summer because they always fit and hide everything! But fall is here, and I now have to face putting pants on fresh out of the dryer, which often requires a lot of sucking in, wriggling and hopping! On the bright side, if the worst thing I have to face this fall is tight pants, life's not that bad!

Great info of the week: What is the Best Running Shoe? Very informative article by my fav sports store: Jack Rabbit Sports.
Don't forget to try the Shoe Dog Shoe Finder or the Runner's World Shoe Finder for some running shoe options tailored to you. But always go to the store to test them out before purchasing!

Personal Buzz

I am doing the Fitness Mind Body Spirit Games 4 Mile Race in Central Park tomorrow. And tut tut, it looks like rain, yuck!

I also need to find time for my long run this weekend. I just don't have the energy to do it after work. I don't think I want to run 12 miles in the rain tomorrow. So if it is going to happen, it is looking like early Sunday before a 12:30 brunch.

This is the test to determine if I want to sign up for the Philly full marathon in November. I have a lot on my plate with work (and looking for a new job that involves considerably less soul sucking), school (I have an econ class this semester which is no joke for liberal arts Meliss!) and wanting to have some type of social life! But we shall see, I do love the glory of training and that beautiful finish line.

TGIF Folks!

vacay recap

2008-09-03T14:25:00.008-11:00

Yay vacay! I love Martha's Vineyard with all my heart. I always feel like the luckiest person on earth when I am there. I know that is silly, but life is all about simple abundance, and I am so grateful for little things.

So the post is most just some photos, first fun and then a tiny bit on food and fitness!

Menemsha, I think rocks are gorgeous!

On the bike ride to Edgartown, you can kind of see the parasailer! (17 miles of biking that day.)

Morning in Oak Bluffs at the Inkwell More Menemsha

I didn't think I would ever post a photo like this, but I decided to join the bloggers in bikinis bandwagon.

On the ferry!

With the girls! My summer on the vineyard a few years back was literally the craziest time of my life. Even despite working 7 days a week and at least 3 nights a week, I really lived it up. I could never every handle that level of partying, competitive drinking and general debauchery again. But I am so glad I have the memories and stories, especially as I feel that I missed out on a lot of that going to school in the city.

Gingerbread Houses in Cottage City. Just my size.
Being a preppy poser on OB Harbor.

Beadniks..my beading house of worship.
Made myself a couple bracelets and a necklace. This place is AMAZING!

And Food and Fitness

Reading some blogs, pre-run!
Post run snack. The peanut butter clif bar is way better than the book!!!! Full reviews to come!
Post run stretch!

Okay, so I definitely have a lot of favorite cape and vineyard places to eat and foods I love. It was hard to pack a summer's worth into 6 days, but I did my best!

This is my annual (well it's been a few years now) calzone from Craigsville Pizza and Mexican. Spinach, eggplant, onion, garlic and broccoli.
Yup, every bit as excited to eat it as I look.

Mad Martha's ice cream. One of many ice cream place traditions. This one is sinful chocolate and oreo fro yo. I also managed to consume coffee caramel chip ice cream, twist soft serve, black raspberry chip ice cream, and lots of dough ice cream in that short time span!

Seafood chowder on menemsha harbor. Not as good as the Quarter Deck...I guess there isn't pure cream and butter!

Obviously, I ate (and drank) a lot lot more on the trip. But I didn't think to take photos. Some highlights included the unbelievable Tree Hugger Sandwich from Humphrey's...on their amazing 2 inch thick slices of doughy yet crusty bread. Coffee from Mocha Mott's. And a very late night Back door donut, so soft, fresh, melt in your mouth and warm from the oven. I normally really dislike donuts, but stumbling up to the back door of a bakery in an alley way when everything else on the island is closed is fun to miss.

It was pretty much all indulgence all the time, but worth it for sure. And shockingly the scale didn't reflect all the ice cream and other goodies, leaving me officially perplexed!

So sad to say goodbye!

Playlist of the Week: Girl Power

2008-08-31T16:23:00.003-11:00

Sometimes you need a little girl power boost, these are some classics that really get me going! Clearly I have trouble picking one song per artist...so the choice is yours.

Enjoy! I'll be back on Thursday. HLD :)

All for You-Janet Jackson

Everybody-Britney Spears (this one always gets me moving, but all Britney is top notch workout music, Over Protected, My Prerogative, Toy Solider, take your pick.)

Lose Control-Missy Elliott

Dirty-Christina Aguilera

Suddenly I See-KT Tundstall

Shut Up and Drive-Rhianna

Fergilicious-Fergie

Buttons-Pussy Cat Dolls (or When I Grow Up or Wait a Minute or Don't Cha :))

Soak Up the Sun-Sheryl Crow

Disturbia-Rihanna

7 Things-Miley Cyrus

1,2 Step-Ciara

Get Me Bodied/Crazy in Love/Bills-Beyonce

Bounce with Me-Kreesha Turner

Hips Don't Lie-Shakira

Walk Away-Kelly Clarkson

Weekly Workout Wrap Up

2008-08-31T03:19:00.003-11:00

Hi Everyone!

This is going to be quick because I want to get to the beach!

Monday: 30 minute elliptical, 10 minute rower+full body strength workout

2 sets of 12
-lunges with over head presses
-plie squat with upright row
-back lunges with curls
-squat and tricep extension
-leg press, in wide, legs together, plie and calve raise positions
-ad ductor abductor machine
and
-lots of abs: ball crunches, reverse ball crunches alternating push up and reverse crunch, planks, and crunches on incline bench

Tuesday: 30/60/90 Workout and 25 minutes on elliptical
Wednesday: 2 mile walk to work, 5 mile tempo run
Thursday: 20 minute elliptical and 10 on rower, ran out of time!
Friday: 3.5 mile run @ tempo pace because I had to fit it in before we hit the road, my parents would definitely leave without me!)
1 hour beach walk
Sat: 6.3 mile run and beach sprints (2 minutes x 4)
Sun: 10 mile run
2 hour kayak and mini golf planned

The run was really rough, I had to call in the big guns: Advice from my friend and stellar runner, Greg, "when I run and it's hard, all I think about is the next step. When it's really hard, I run harder to get beyond the pain." A bit extreme, but breaking it down to the next steps makes running manageable.

10 % of my less than fabulous feeling run was due to too much running. I almost never run 2 days in a row or more than 3 days a week, even when marathon training. For a couple reasons, a-I get bored of it
b-I have never been injured and I never want to be. Running is really hard on the body, so I am happy to integrate spinning, elliptical and classes into my workout regimen to maintain fitness and give my body a break from running. No more running for at least 2 days!

The other 90% was because when I woke up my ipod would turn on but the screen was completely white. WFT?!!!!!!!!!!! So it was basically like a giant shuffle, which is no good when you have random stuff like, Now That's What I Call Christmas on your ipod.

So I had a hard time getting past my ipod heartbreak. I am more obsessed with my ipod than is logical; I go no where without it. I heart it beyond words. And I do not want to replace it! Okay, sorry for the rant, but let's just say this was not me:

Long Run Lost

2008-08-30T08:35:00.003-11:00

Sorry for no post yesterday, it took me a bit to get my wireless configured!

I will put a few links to things that I found interesting this week. I was planning to do some research on fitness tech, the Garmin, Polar watches, Nike Sport Band, etc. Because as much as I love the no frills aspect of waking up, foot to the floor and out the door, I think I should step it up a bit. I don't even have an armband for my nano! So suggestions or questions appreciated, I will be doing some research, possibly purchasing, and posting more about heart rate monitors, running watches, and running tech next week.

The one thing I will suggest buying is a portable ipod charger. I bought a Griffin charger last year to have in Europe, the thing is great. It charges fast and the charge seems to last longer than plugging my ipod into the computer. I keep mine at work, so I can charge during the day.

Today I planned to do my long run. I didn't want to bring my phone because it's too heavy. I thought about bringing my parents phone, but it quickly became apparent that in the case of emergency they could not be trusted to operate my blackberry properly.

So I decided to take my route map and $20. I figured I could resort to lying on the ground, flailing, screaming and causing a general scene to attract help if need be.

So I took off, I am fairly directionally challenged and always more nervous in unknown zones, but the route was beautiful. About 3 miles in I realized I had made a wrong turn, so I could go back and add a couple miles to my run or continue on my route for a 6.3 mile run and do my long run tomorrow (After I practice the route in the car, hindsight, love it.). I decided to do the former. When I got back to the hotel, I grabbed a bottle of water and did some beach sprints for good measure. Nothing gets your legs in shape faster than running on soft sand!

So my run was 6.3 fairly slow miles and 4 beach sprints @ 2minutes each with 30 seconds rest in between. I did the sprints listening to Hunger for the Great Light by DMB, which I have taken to listening to on repeat and Check Yes Juliet by We the Kings.

Tomorrow I have my 10 miles run on the agenda. In addition, my parents who are more active than any 60 somethings I have ever met in my life, have their own 6 mile walk planned, 2 hours of kayaking and some minigolf (which they take as seriously as Sunday Communion). So I will definitely do some kayaking and golfing too.

Here are just a couple links that I found interesting this week:

Internet Things I Don't Understand (Funny!!!!)

Love Food to End Emotional Eating

This bodysuit from American Apparel. I can't believe I would ever consider wearing a body suit (although I had several in 4th grade), but Rumi from Fashion Toast rocks this one. I actually went to American Apparel for the first time this week just to check it out. :)

Fashion 101: Your 10 Piece Foundation Wardrobe (curiously no bodysuit included :))
Wishing you sunshine on your long weekend.

Fitness Finds of the Week

2008-08-28T07:50:00.002-11:00

Fitness Deals of the Week

Yoga is great because there is never a lack of free classes and great deals.

Check out any of these places for your daily meditation totally gratis:
Yoga for the People-free
Chelsea’s Sivananda Yoga Vedanta Center
Integral Yoga Institute
Atmananda Yoga Sequence
For more info about all of the above check out this great article

This happens to be national Yoga Month, so Yoga Festivals are going on in cities across the country. Check out the website for more info. On Sept. 7th the festival will kick off in NYC, unlimited classes all day for $39 or one for $25. Bootcamp for Goddesses and Hip-Hop Asana jump out at me as looking pretty great.

If you want a little zen in your life but your find downward dog more stressful than soothing, check out these ideas for creating a calming cube.

Yummy “Healthy” Food of the week: Whole Wheat Edamamme Steamed Dumplings at Rickshaw. These replaced the no-so-good tofu dumplings. They are really yummy and super filling. You get a choice of soup or salad with six dumplings. I recommend subbing the peanut sate salad for the lemon sansho salad. Fun fitness ideas to try:

Outdoor Adventures-Hiking totally renewed my love of hiking. I actually like it more than I remember liking it in Girl Scouting. Maybe that’s because I no longer expend all my energy singing GS songs at the top of my lungs and running from bears that are THIS BIG!

I thought no one hiked in the city--we just aren't outdoorsy folk :(, but I did some serious asking and googling and found out there are a lot of groups that plan outdoor adventures, hiking, back packing, camping, white water rafting, climbing, etc.

Here are a few organization that plan group out-of-doors activities. They all have branches in other cities too.

Outdoor Bound

Meet Market Adventures

Urban Escapes

That’s it for this edition!

Just FYI, I will be away until September 3rd. While I am on Cape Cod, I will have wireless in my hotel, so I will do my best to get my butt off the beach and keep blogging. When I am on Island (Martha’s Vineyard) at the beginning of next week, I won’t be able to blog. I like to completely unplug from all technology when I am in my little island retreat.

Just in case something crazy happens and I can’t blog at all, have a GREAT Labor Day weekend!

Marathon Training: The Plan

2008-08-27T07:08:00.006-11:00

Today I am doing the infamous TEMPO run!

For anyone who is new to running/training, a tempo run is a run that is comfortably hard and done for an extended period of time. In other words, running at a pace you feel your RPE to be at 6-7, so it's not easy to be a chatty kathy, but it is a pace you can sustain for several miles.

The tempo run serves several purposes:

-improves endurance
-improves speed
-increases your lactate threshold, more info about that here
-running at a fairly high intensity is great for weight and body-fat loss and sustained metabolic burn

So my run today will be from work downtown across the Brooklyn Bridge and back. A total of 4.75 miles. This is a fairly ideal distance for a tempo run. I am not a fan of pushing myself hard, I just love to stay in my comfort zone, but that is not going to get me faster, stronger or leaner, so a runner's gotta do, what a runner's gotta do.

And yes, I do sometimes say to myself when the going gets tough: i think i can, i think i can.

*Note: I ran into some unexpected obstacles on the Brooklyn Bridge, aka throngs of people. Seriously, the BB is like Disney World in that you hate to cross in front of pictures, but you will never get to your ride if you don't. Did I manage to block the pedestrian gridlock out of my mind since last time? Hey, NYC Gov...add a photo op lane! When I wasn't trying not to run into people or get run over by a biker, the run was great. Even better when I finished. Definitely got the glowy runner feeling today.

In preparation for my trip to Cape Cod and Martha's Vineyard, I searched for some runs on mapmyrun. I found a 11 and 6 miler right near where I am staying, so hopefully I can stay on track.

30/60/90 Workout

2008-08-26T14:11:00.005-11:00

I have heard a lot about the infamous 30/60/90 Workout by Kristi Molinaro, trainer at Equinox Fitness. I think I first read about some celeb doing it in the Self Star Workout Issue. And I just googled it and found that NYMAG named it Best Fat-Burning Workout of 2008.

I have been really anxious to try it. I have a 3-day pass to Equinox, and I was all set to go today, but I really need to pack for vacay and clean, so I thought I would try the at home version from Fitness Magazine August 2008. Lame excuses! But I want to have 3 uninterrupted days of glory to try out Equinox.

You can find the workout in the August Fitness or on the website.

Basic overview, alternate cardio and strength moves, starting with 90 seconds of cardio and 30 seconds of strength for the first set, then 60 cardio and 60 strength and 30 cardio and 90 strength for the last set. Sometimes the intervals are a bit different, but that is the basic idea.

I used on online stop watch to keep my time. This worked out perfectly.

The workout took me about 36 minutes. I probably could have rested more between sets because it was really tiring at some points.

First Set: jump rope (cardio)/row (strength) was pretty easy

Second Set: Weighted Jumping Jack/Push-up-HARD, weighted jumping jacks are a great addition to any workout; the push ups made me realize the 100 Push up Challenge is probably a good idea for my weak ass...i mean arms.

Third Set: Speed skater/Tricep dip-not bad-had to put my leg down after 10

Fourth Set: Shoot the Basket/Bicep Curl-a little winded, but not too bad

Fifth set: Mountain Climber/Bicycle-wow, super tired by this point, more rest after 4th set advised

Sixth Set:Reverse Lunge kick/plank-pretty easy

*Props to Fitness magazine for making it really easy to follow and having great descriptions.

Good things about this workout:

-I could do it in my apartment with minimal space or equipment required

-I could listen to free tunes via i tunes radio

-I could wear pj pants and a sports bra

-only six moves and one time through, so you know you can do it

Cons:

-It was not boring, but would have been more fun in a group, so the class is probably even better

-On its own, it's not quite enough, so I (put a shirt on) went downstairs and did 30 minutes on the elliptical.

The workout is called the Drop a Jeans Size Workout and there is on accompanying Dessert a Day Diet Plan. Has anyone ever actually followed a magazine diet plan? Success?

Blog Blast from the Past

2008-08-26T09:09:00.002-11:00

I am sure no one will find this as amusing as I do, but I can't help myself...

About a week ago, one of my co-workers asked if I wrote an article called, "Lose Weight While Sitting in Front of the Computer." I was like no, it must be someone else.

On a side note,very few people I actually know, know about my blog. I thought it was pretty curious that such an article under my name existed, but I didn't ask any more about the source. I already have a weird health freak label at work, and I try to down play it as much as possible. Pass the triple chocolate cupcake please!

Today I was sitting in front of the computer, thinking about it, and it sounded like an article I would want to read. So I googled it. Lo and behold, I did write the article. Four years ago for an NYU blog I worked on. This was in 2004 before I had any idea what a blog was--as blogs were pretty under the radar to 95% of the general public. Basically political blogs were popular, but very few people kept personal blogs unless you count live journal. I just happened to sign up for a grad class in online journalism and was introduced to the wonderful world of Weblogs!

I can't believe four years later I am still blogging about the same topic. haha. If you want to read the article, it can be found here.

Warning it is nothing mind blowing. But if you are reading my blog now, you are clearly not expecting mind blowing from me. As mentioned before I really didn't understand the difference between an article and a post back then, although the editor kept insisting "weblogging" was all about brevity and snark. I guess my long-winded soul still hasn't learned!

Playlist of the Week: Hip Hop to Hotness

2008-08-25T11:48:00.004-11:00

I used to be a huge rap/hip hop fan in junior high. My parents loved my insistence on listening to Easy E and Biggie in the car!

This playlist is available to preview or purchase on itunes, check it out.

Again way too long, but I like to offer variety :)

Stand Up-Ludacris
Not Tonight (Ladies Night)-Lil Kim, Christina Aquilera, etc.
Hate it or Love it-50 Cent
Ms. Jackson-Outkast
Baby Got Back-Sir Mix a Lot
Atrevete-Calle 13
Just a Little Bit-50 Cent
The Way I Are-Timbaland
Ain't 2 Proud to Beg-TLC
Without Me-Eminem
Magic Stick-Lil Kim
Jump-Kris Kros
Shimmy Shimmy Ya-Ol Dirty Bastard
Gonna Make You Sweat-C+C Music Factory
Work It-Missy Elliot
The Next Episode-Dr. Dre
Big Pimpin'-Jay Z
The Way You Move-OutKast
Ghetto Superstar-Studio Group
Let Me Blow Your Mind-Eve

Weekly Workout Wrap Up

2008-08-24T14:43:00.003-11:00

Monday:
Master the Treadmill with Ok Go interval workout (available on itunes)
30 minutes on the elliptical

Tuesday:
40 minutes on the elliptical pushing 4 minutes at RPE (rate of perceived exertion at 8) then cranking up resistance and pedaling backward for 4 minutes) repeat for 40.

Plyometrics: 12 alternating scissor lunge jumps for 4 sets
20 squat jumps (squat touch ground, jump up shoot basket)
5 squats, hold squat 5 seconds, jump up (3 sets)

Wednesday: No workout. I did walk to work and back--4.4 miles total. Plus I had the most amazing dinner at Pure Food and Wine, so I felt like I was somehow detoxed...lots o enzymes! The raw lemon cheesecake with buckwheat honey ice cream and raw classic sundae with vanilla and chocolate ice cream, chocolate syrup, whipped cream and candied almonds has to be cleansing, no?

Thursday:
Treadmill: 3 minute warm up jog
15 minute run, alternating 1 minute at 6.5mph with 1 minute at 7.5 mph
2 minute cool down jog

Elliptical
20 minutes alternating 2 minute sprints at 8 rpe, with 2 minute recovery at 6 rpe

500 sit ups, all kinds including: on stability ball, bosu ball, military, planks, planks with jogs, lots of bicycle, side crunches, rotations with weights, hanging from the thing and raising legs, and leg drops

Friday:
no real cardio, but around 6 miles of walking to and from work and to yoga.

Laughing Lotus Midnight Yoga, AWESOME! The guy playing the music had 14 instruments.

Saturday:
10 mile run-see previous post for full detail

Sunday:

30 minutes elliptical around 7 RPE

Quickie all over strength

15 squat jumps (3 sets)

12 alternating scissor lunge jumps (3 sets)

30 lunges with over head presses

20 side lunges with upright row

30 back lunges with curls and lifting leg straight back when standing

25 ball crunches

25 pretzel leg double crunches, Jenna demonstrated these on her fab blog

50 leg drops

15 triceps extensions

15 triceps dips on bench

15 standing side crunches hold 10 pound weights (both sides)

Trial Run

2008-08-23T17:37:00.006-11:00

Battery Park City

In order to see just how crazy training for a marathon in 12 weeks would really be, I decided to do my first truly long, long run today. I took a little time after waking up at 7, watching a tivoed episode of Hills,eating some cantaloupe. Then loaded up my fuel belt with my metrocard, some cash a credit card, keys, and 3 Cran Razz clif shot blocks (95% organic and not too many ingredients).

I decided to go into the city to take advantage of the Summer Streets. I felt like a HUGE TOOL wearing my fuel belt into the city on the subway and through Grand Central Station. Fortunately, within minutes of being in Grand Central, I spotted a large tour group whose guide was keeping the group together by holding a giant fish net over his head. I decided compared to being led around the city via huge fish net, the tool factor for wearing a fuel belt in public seemed mild.

10 miles was about 2.5 miles further than I ran last weekend. My route was to run from 42nd down Park Ave to 4th, then Lafayette to City Hall--basically the Summer Streets path. Then down Broadway to the Seaport around the Battery Park City Esplanade and up the West Side Highway.

Running down car-free Park Ave almost the pedestrian utopia I had imagined. People on bikes, roller blades, skate boards, and scooters. I quickly got lost in my day dreams, I guess I'm just a day dream believer. That is an advantage of running outside, treadmills don't tend to fuel the imagination.

Down to the Seaport was easy peasy. I absolutely love running down the promenades in Battery Park City.

BPC was the first "green space" I discovered when I moved to the city. I still think it is one of the beautiful spots, with the promenade along the water, the boats, and the huge flowers and weeping willows. I will never ever be able to afford to live in this part of the city, unless say, Mark Zuckerberg proposes. (Mark: throw a sheep at me if your interested).

Anyways, the run up the Westside Highway was a little challenging at times, but mostly pretty easy. By the last two miles, it was an effort. I was listening to Kara Goucher endurance boost and literally when she said, 30 more seconds left, pick a spot up ahead and focus on it to the finish, I was exactly 30 seconds from 42nd street, my finish point. I stepped onto 42nd exactly as the music changed to cool down, then jogged across town to the subway.

Take home from the run:

*Your body will do what you ask from it, and probably even more. Don't let yourself think I can't run 3 miles, get through a spinning class, do ten push ups, etc. I have found that using positive thinking works wonders with running, if I say, "I am going to run for 10 miles today," my body seems to internalize it and prepares itself. So even when it seems overwhelming, I still feel strong physically.
*It really pays to mentally prepare for long runs. I started thinking this run during the week, which helps a lot with the mental side of things on the run days.
*Maybe adding 2 miles a week is too much. I wasn't feeling really strong on the run, so I think I am going to only go up to 11 next week and try to run a bit faster. I would guess I was running around 11 minute miles, it was feeling pretty turtle at times.

Weekly Workout Wrap Up will be posted tonight

Buzzworthy

2008-08-22T00:26:00.007-11:00

Like everyone else it seems, I have been trying to think of ways to improve my blog. I thought a more defined posting topic schedule was one thing to incorporate. But I am very open to any and all suggestions!

Here is a little outline I was thinking of:

Sunday: Weekly Workout Wrap up

Monday: Playlist of the Week

Tuesday: Workout Review/Workout to Try

Wednesday: Midweek Half Marathon Review/recap

Thursday: City-exercise-new places, free deals, fitness/nutrition resources

Friday: Buzzworthy: fun products, fashionable fitness wear, exciting articles

Saturday:Long run/training recap

The September issue of Self Magazine is getting a lot of buzz on the blogosphere.

Rightfully so, it was a great issue. I really liked two articles: Better Body Breakthrough and Create Your Happy Body Life List.

I really liked the better body breakthrough because it tackled issues that are frustrating to women who work out a lot, but don't see the results they want. Below are the strategies I found most relevant for my body, and on Sunday in my recap, I'll detail how I tried to incorporate them into my workouts this week. If one thing has been coming in loud and clear, intervals, intervals, intervals, are the way to go!

Rut #2: "I do lots of cardio and get sweaty but not skinny!"
Mix it up If you only run or bike each session, you have likely become so good at the motions that you're using fewer calories. Switch it up twice a week (swap Spinning for squash) for a fat-melting jolt to your system, says Kara Mohr, Ph.D., an exercise physiologist in Louisville, Kentucky.

Learn to burn Do seven sessions of intervals—fast bursts—in a two-week period (complete at least three in one week) and you'll shed 36 percent more fat during an hour of steady cardio time, research from the University of Guelph in Ontario shows. (Sessions included 10 four-minute sprints with two minutes of rest in between.) But don't stop after two weeks. Add one to three days of intervals to your weekly cardio (or four to six speedy sets per workout) and you may keep increasing your fat burn indefinitely, says Jason Talanian, Ph.D., a coauthor of the study.

Muscle your way fit Most people stress less about their weight if their body looks toned, Mohr says. Strength training does that; it shapes and redefines. (Add the "Tone Without Cardio" program to your usual routine.) Torch more calories by doing the contraction part of moves—like the lift—fast, with as much effort as possible, then lower on two counts.

Rut #3: "All these squats and lunges I'm doing aren't toning my lower half."
Trick your muscles Do a plyometric exercise, an explosive leaping move such as a jump squat, followed immediately by a free-weight exercise, à la a leg press on the same side. Plyometrics burns serious calories, plus fatigues muscles, which is essential for toning, without extra reps or weight. By maxing your effort like this, you use more energy in less time, shaving minutes off your workout and sculpting lean curves, Mazzetti says.

Focus on the bottom line Add hip extensions and step-ups to your regular routine. The moves tap hamstrings 55 percent more and glutes 79 percent and 59 percent more, respectively, than squats, a study by the American Council on Exercise in San Diego shows. For hip extensions: Get on hands and knees, press one bent leg toward ceiling, keeping knee bent. Do 12 reps. Switch sides. For step-up: Holding a 5- to 8-pound dumbbell in each hand, step left leg onto a bench (as shown, left). Step down on right leg. Do 12 reps. Switch legs; repeat.

Work the angles "Your glutes create an external rotation when contracted [like the side-pushing motion in skating], so doing moves in that same range of motion makes the exercises more effective," says Kurt Murray, a certifying trainer in Philadelphia for the American College of Sports Medicine. One example: Stand holding a chair in front of you. Extend your right leg straight behind you, foot flexed. Point your toe, then sweep leg counterclockwise until toe reaches a 4 o'clock position. Do 12 reps, switch sides. Or take it outside and mimic this movement as you ice skate or Rollerblade—but be sure to contract glutes at the end of each skate stroke to work the muscles to full potential, Murray says.

I also loved the happiness list article, I am going to work on mine and post it eventually. Feel free to share yours!

Yummy products:

Also on everyone's radar: Peanut Butter Cookie Larabars, so good! Way better than Peanut Butter GNU bars, which I found very disappointing.

I am also loving True Lemon. This is like natural Crystal Light, perfect for jazzing up your H20.

Fashionable Fitness Gear:

I also love the Stella McCartney for Adidas Line. So cute!

City-ercise:

The final Summer Streets takes place tomorrow try not to miss it!

Summer Streets will take place for three consecutive Saturdays in August (August 9, 16, & 23) from 7:00 am - 1:00 pm. .Summer Streets provides more space for healthy recreation and is a part of NYC's greening initiative by encouraging New Yorkers to use more sustainable forms of transportation.Modeled on other events from around the world including Bogotá, Colombia's Ciclovia, Paris, France's Paris Plage, and even New York's own Museum Mile, this event will be part bike tour, part block party, a great time for exercise, people watching, and just enjoying summer mornings.

Interesting info:

My friend sent me this link to: Nutrition Energy, Fueling Sports Performance and the Marathon of Life They have a bunch of published articles on their website about sports nutrition that might be worth pursuing.

Any blog ideas appreciated. Have a fabulous weekend!

Racing through my summer reading list

2008-08-21T09:43:00.004-11:00

I have two weeks before classes start and I have read no books this summer! I used to be the biggest bookworm, I guess now I am a blogworm. But I intend to get through as many of these as possible in the next two weeks. My week on the Cape/Martha's Vineyard should help me make a dent.

In no particular order:

Above: recommended by friends and soon to be movie...How To Lose Friends and Alienate People

Answered Prayers, halfway through, so good, but can't seem to finish!
A classic that I borrowed from the library, Woman in White

Just treated myself to this with a 25% off Borders coupon: Runner's World: The Runner's Diet.
Finally broke down and bought What I Talk About When I Talk About Running. I keep reading it at Barnes and Nobles, so good! PS Way cheaper when you buy it at Borders.com. Again another treat, very long stressful week at work. :(

Dean, my hero, haha! I loved Ultramarathon Man, so I need to read this also of course.

If you are looking for some literary runspiration, I recommend Marathon Woman by Katherine Spitzer or Ultramarathon Man by Dean Karnanzes or Marathoning for Mortals by John Bingham.

There are so many good ones out there, but those I can vouch for. I hear Running with Buffaloes is also stellar, and while I am at it, you can't beat this title: Anything for a T-Shirt Fred Lebow and the New York City Marathon, the World's Greatest Footrace by Fred Lebow.
I have a few more book recommendations on my about me post.
.

xo, Meliss

Playlist of the Week: Angry Edition

2008-08-19T16:03:00.004-11:00

I was in a meh mood today. Thus, while I had planned to do my workout right after work, I kind of didn't want to. I was meeting friends to see Vicky Cristina Barcelona at 8, so I decided that I had sat around all day at work, and I was going to sit around some more in the theater, so I would feel better if I got in some movement.

I decided to go to Whole Foods to pick up a whole paycheck salad, then go to the gym, then eat. This way I wouldn't have to wait in line at Whole Foods hungry and crank after my workout. Seriously, I need a shirt that says Dangerous When Hungry! It was a good plan, did a good workout, and was in a better mood and ready for din din!

So my first weekly playlist will be Workout: The Angry Edition, enjoy.
It's pretty long, so take what you like. Even though I love my pop, this stuff is surprisingly addicting!
Warm Up: Friends in Low Places-Garth Brooks
Beautiful Liar- Beyonce/Shakira
I Hate Everyone Get Set Go
Sexy Mistake-The Chalets
Piece of Me-B-Spears
7 Things I hate About You-Miley Cyrus
For the Girl-The Fratellis--heart it
Lay Down the Law-The Switches
Crazy-Alanis Morrisette
Sorry Sorry-Rooney
You're So Damn Hot-Okay Go
Timebomb-Beck
Miss Halfway-Anya Marina
Cool down: Last Dance with Mary Jane-Tome Petty

Michael and Marathons

2008-08-18T07:50:00.003-11:00

Wow, if Michael Phelps was a country he would be tied for 6th in overall gold medals won. He would be like 16th for total medals earned!

All this Olympic motivation has really gotten me itching to train for something. My friend suggested I sign up for the Philly Marathon which is on Nov. 23rd. Can I do it? With school, working full time, a few other personal goals I am working on, it will/would be tough.

I plan to definitely do the Nike Women's Half-Run as One through Nike + in October. (PS this is open to all!)

But a full in 3 months? Any thoughts?

What's the Ripa photo all about?

The Physique 57 class I talk about non-stop, has a video on Fitness Magazine's website. It's called the Celebrity Workout. It's a very watered down version because the music sucks,no other way to say it, and it is like 5 times slower than you would do the exercises in the class. But it gives you a peek at 7 of the exercises down, even though they are probably the easiest ones, since they don't require much equipment. But at least you see what this thigh dancing thing I keep mentioning is!

So if you did this workout to awesome music, 5 times faster, for 5 times longer, working each body part for around 15 minutes, you would have the real class. But this isn't bad for beginners, it just isn't enough to give Kelly Ripa the body she has!

Weekly Workout Wrap Up

2008-08-17T13:28:00.004-11:00

It's been a while since I have put it all together for you guys, but here it is a week in workouts.

Monday:

2 mile walk to work

Gym: 30 minutes elliptical, 15 minutes abs, 5 minute run

Tuesday:

2 mile walk to work

Gym: 45 minute elliptical, 10 minutes rower

Wednesday:

30 minute run, 15 minute elliptical

Leg series:

3 sets total.
I use 5 lbs weights
-12 forward lunges with overhead press (reps are total not each leg)
-12 hammer curls palms facing toward each other with shoulder raises
-12 plie squats while raising arms together toward chin--like a bowtie
-12 squats with bicep curls
-12 stationary lunges on right with over head presses
-12 stationary lunges on left with tricep kickbacks
-12 calf raises with overhead tricep extensions

Thursday:

1 mile walk to work, then hopped on subway because I was running late...ooops!

10 minute bike, 30 minute run, 25 minute swim

Friday:

30 minute elliptical
24 reps on each of 6 leg machines at the gym
Yoga for Weightloss video from Fitness Magazine website. Went through routine, twice not four times.
Try it, it's fun!

Saturday:

7.5 mile run outside. For part of this I listened to Kara Goucher's Endurance Boost Itunes workout.

Felt really good, moments of invincibility haha! Although, I felt really tired after my workout; it's been a long time since I ran long(ish) and hard. But I am going for 9-10 miles next week!

I then watched about 2/3 of the women's Olympic marathon on TV. Inspiring, even though I can't believe I could watch people run for almost 2 hours! ( I did keep switching back and forth from the hills marathon!)

Sunday:

10 minute treadmill run
30 minutes on the elliptical with glute kicker mode on
ran up the stairs from 6th floor to 29th, I walked a few.

I am now back from a day at Coney Island, and I think I will finish off my week with some strength and thigh dancing. Maybe a quick 25 minutes at the gym adapting the moves from the Fitness magazine 20 minute workout video.

Looking forward to next week, I am probably going to have to do a lot of morning workouts because I have have a pretty social week lined up--can't complain about that! I have dinner plans two nights (the little owl and Pure Food and Wine), a movie date (Vicky Cristina Barcelona!) and a raw italian cooking class one night, so hopefully I will wake up high energy!

Oh, if you are a Woody Allen fan, this article/video montage from NYmag is kind of great. I loved Match Point and I LOVE Barcelona, so I hope I am not disappointed!

xoxo

Phelps-spiration

2008-08-14T16:39:00.005-11:00

I was once a swimmer...that was a long long time ago. I traded swimming for 7 years of lifeguarding, during which, I would only go in the water when absolutely necessary. Read: drowning eminent...or 2 times. Okay, the one summer I guarded on the beaches of Martha's Vineyard a day, we were required to swim and run daily, plus I rode my 7 miles bike ride to work and back. Other than that being the guardian of lives is a very sedentary job.

But after a very long hiatus from entering a pool voluntarily--other than the quick dip in the pool in my apartment building for fun a few weeks back--I definitely interested to see how my body would respond. Would I be dying after a few laps? A few thousand meters? A mile?

So I got to gym, I did:

5 minutes on the bike while waiting for a treadmill.

30 minute run around 6.5mph

25 minute swim

I took it really easy, just kind of tried to quiet my mind. Without an ipod, I found that swimming can be kind of meditative, so I tried to think zen, yoga, releasing thoughts, and such.

So I didn't really keep track of the actual swim, but it went something like this:

100 meters free
100 meters breaststroke
100 meters backstroke
repeat above

25 meters fly
75 meters free
100 meters breaststroke

25 meters underwater
25 meters free
25 meters free without breathing
25 meters breaststroke

100 meters with kickboard
100 meters with pullbouy

200 situps

Then I used the fun water extractor to "dry" my bathing suit! Love it.

Swimming went better than expected. It would have helped to try to plan a real workout, but I just wanted to see where my body was with the whole agua thing.

Fun swimming fact: swimmers who are good at fly, free and back are usually bad at breaststroke. Breaststrokers are typically bad at everything else. I am a breaststroker.

Glad it's now officially friday. It's been a long week at work. The gym has been my respite. The other day, my co-worker and I were leaving work, and as she got on the subway home, I mentioned I was going to the gym first. She said, props to you for being motivated. In my head I was like, I have been dreaming of the gym since 3:00! I know it may be the best part of my day!
Oh, if anyone has good tips to end extra snacking and night time eating, send them my way! I certainly don't need to be eating like Michael Phelps, even if I am swimming. haha. 8000-10,000 calories is probably a several weeks' worth for those gymnasts. sorry bitchy, it's late!

xoxo

The other Magic Kingdom

2008-08-13T15:39:00.004-11:00

Every so often you read or listen to something that profoundly influences you. Recently I listened to an interview with Karen Knowler on RawVeganRadio (interview 58) that really resonated with me. Are you scared to reach your true potential? Be it your dream job, the best relationships you can have, your best level of health or success in another area of your life, sometimes no matter how much you want something, the fear of what might happen if you truly reach your goals can be terrifying. Change is scary.

Rather than go into my opinions and thoughts, I'll just leave you with my favorite quote and some resources to look into if you are interested in learning more. I think it is about time that all of us beautiful blog girls started living our dreams lives, simple and divine, and magical ones at that.

"Sometimes it can really scare people to get what they want [She then references a book called "How Much Joy Can You Stand] People don't like feeling not good, but they are scared of feeling great." KK

It is long, so listen while cleaning your room or download to your ipod and listen to it on the work.

Karen Knowler is one of the most giving people one the Internet. She produces free articles and does many interviews that you can access for free on the web. I have several of her ebooks and her print ones. I also had the chance to see her at Successfully Raw hosted by WeLikeitraw.com several months ago. I also think that she is so relatable and offers real ways to change that the habits are holding you back and deal with the emotional issues.

For more read here: Heart to Mouth: How to Deal with Those Raw Emotions

Karen, Sarma, and Natalia are my favorite authors on health, emotion, body-image, almost like fairy-raw-mothers. Sexy ladies wearing high heels not hemp!

PS In other very exciting news, a new organic market opened up in the bottom of my building today. It is EXACTLY like Whole Foods, except with way better produce prices and everything is locally grown. It even has cafe seating and great looking salad and food bars. Before we really didn't have a good supermarket (just a couple smallish gourmet delis) within reasonable distance. Even the semi-sketch c-town was a good 10-15 minute walk, so I was hauling stuff from TJs on the subway. Now I just have to take the elevator down a mere 29 floors for an organic utopia. I have to admit, I am a little jealous of myself right now.

Weekend Workout Wrap-up

2008-08-11T02:41:00.002-11:00

Saturday:

Feeling super lazy from too little sleep on Friday (and maybe a few too many martinis).

I did a super lazy 30 minutes on the elliptical. All day I was super hungry, but actually probably just tired. In the afternoon I got around to half-heartedly doing the leg and ab exercises that David Kirsch suggests in the current issue of Glamour.

Sunday:
I went out for a great run. I wanted to run around Roosevelt Island, but I some how ran right over the entrance to the massive bridge, and ended up at Socrates Sculpture Park. So I turned around, located the bridge and ran around Roosevelt Island before heading home. It was a great run, one of those where I felt I could run forever. I think it was about 6 miles. Last time I ran to Roosevelt Island it was kind of a disaster, so this was a pleasant change of pace!

Later that day I went to Jivamukti for a yoga class. It was pretty awesome. Much better than the last class I posted on. It was not vigorous, but the instructor was AWESOME. He used this great gel and the beginning and end of class that made my body relaxed and tingly. It actually kind of felt like icy hot, but I pretty sure it was something else. He also kept adjusting me in ways that made my body feel amazing. I left feeling super relaxed and my spine felt so much longer!

Why running is easier than dating

2008-08-10T16:01:00.002-11:00

This is just for fun. I was just thinking about how relationships with running are similar to relationships with people. Some days running is so easy, others day it is so hard. Sometimes you don't know if you really like running, but you know you really want to. You go through periods where you are totally infatuated with running, and periods where you are kind of over it. In some instances the heart (and legs) grow fonder with time. At some point you may find running to be too one note and you may switch to triathlons--kind of like swooning over a musician but then finding that you just can't talk about the Beatles anymore, and finding an ibanker with more diverse interests.

While parallels may be drawn, I have decided that running is (almost always) easier than dating. Here are four reasons why:

Reason 1: The road is easily definable and typically leads to a glorious end. Dating on the other hand is nothing but ambiguous. You are never really in control, there is no defined path, you can't make your schedule, follow a plan, you just have to try to play the game, be just interested enough so you don't seem bitchy, but not too eager because, my god, too many winks and you must be mentally naming your children! The end is only glorious a small percentage of the time, more often it is crash and burn. It could be argued that injuries are crash and burn, but at least there is a good chance of recovery from running injury. I personally feel there is no hope for recovery from relationship disaster, you crash, burn and need to move the heck on!

Reason 2: You get back what you put in.

The more work your put into running, the faster you get, the stronger you get, the more your endurance improves. (If you are in doubt of this, blast some Kanye while running.) In short, your effort is directly proportional to your reward.

I don't think I have to go into how this is different than dating.

Reason 3: It's so much easier to get ready.

Yes, you must think about gus, water and sun block. But once you have the routine, it's cake. Take a morning run. You grab any old shorts, shirt, socks, sports bra, a bottle of water, and you are out the door.

Before a date you go through five outfits, completely destroying your room in the process. Then there is hair, makeup, and debating which perfume is appropriate? Can I fit everything in a small purse so I don't look high maintenance? (Because the hour and a half you took to look like you spent five minutes to look effortlessly gorgeous is so not high maintenance.) Do I have mints? Will my feet start bleeding if we are out more than 4 hours? It goes on and on! Disclaimer: this can be the fun part, I do love getting ready. But it is so under appreciated. I mean all that gorgeous lingerie you bought, and he actually prefers a wife beater and gap body bikini briefs! My girlfriend declared over coffee the other day that all guys should get Brazilians and take Physique 57 classes just to understand that they open the door for a reason!

Reason 4: The soundtrack for running is way more uplifting.

I can pretty much always count on my pop music to get me going and put me in a great mood.

Dating on the other hand has two kinds of sound:

Sappy love songs for the honeymoon phase. My personal fav is I Can Hear Music by the Beach Boys, but I admit that in junior high and high school my "songs" with bfs included ghetto superstar, I don't want to miss a thing, and iris by DMB.

Angry music: perfect for getting screwed when the boy freaks out three weeks in after pursuing you for months! Come on ladies, you know you have Alanis tucked away for those days!

Okay so I may be writing this post from a somewhat cynical perspective. I mean, I am a huge believer in "the chase" (I'm a runner), and I am totally okay with playing the game…to a point. But there comes a time you need to cut the crap and start being real. I mean boys, you need to understand that a flirty text or using the word "I like" doesn't mean that I want a ring, or even a change in facebook relationship status. 90% of the time I am even totally sure if I am into you, I just happen to be a shameless flirt. Did you miss that facet of my personality somehow? J

Again, please note, this is just meant to be funny. I am not in a woe is boy hating state. A girls' night, a few cute-tinis at Pure, and a great guy friend telling me I was gorgeous, wonderful and the boy is out of his mind (all gross exaggerations of course, but they certainly made me feel better) more than took care of the fact that my feelings were hurt that a boy doesn't like me/my personality.

So moral of my tongue in cheek rant…Don't give up on men (or women) and dating; just realize in the meantime, it may be much easier to run a marathon!

Dusk and Dawn Workouts

2008-08-08T04:34:00.006-11:00

SPACING WILL NOT BEHAVE...GRRRRRRRR

Okay before I start, I wanted to share this article with you when I first read it in Runner's World a couple months ago, but I searched and searched and couldn't find it on the web. Then today, I came across it on MSN. It's about two moms who run the Nike Women's Marathon. It really brings me back to my experience.

Fav line: I officially broke at mile 21. My tears flowed and I choked out, "I just don't know about this." Even though I was doing so much better than I had ever thought possible, I didn't care. I didn't want to finish. I didn't want the necklace. I just wanted to be done. Now.

Back to business...

I kind of did a back to back workouts last night and this morning. I just couldn't get in the mood yesterday morning, so I waited until around 8pm and I have plans tonight, so it had to get in this morning.

This is the view from the gym in my building-from google images.

I did 30 minutes on the elliptical with glute kicker mode on. America's Best Dance Crew was on, so I watched with subtitles while listening to my ipod.

Then I did 10 minutes on the rower. I really love the rower, I get in the zone so easily.

The I did 3 sets of a strength set that I made up. I really wanted to make it results oriented, so I took my old trainer's advice and did lower body and upper body moves together with little rest. This gets the heart rate up and apparently blasts fat (we'll see). Gillian Michaels advises this also, she calls it working large muscle groups with smaller muscle groups.

Here is the routine. 3 sets total.

I use 5 lbs weights because I don't need bulk. (Maybe next time I will do at least one set with 10s)
-12 forward lunges with overhead press (reps are total not each leg)

-12 hammer curls palms facing toward each other with shoulder raises

-12 plie squats while raising arms together toward chin--like a bowtie

-12 squats with bicep curls

-12 stationary lunges on right with over head presses

-12 stationary lunges on left with tricep kickbacks

-12 calf raises with overhead tricep extensions

-1 set 100 crunches on ball

The view from my window in the morning-not taken by me

Today (circa 6:20am)

10 minute warm up on the elliptical...waiting for a treadmill to open up

Kara Goucher's endurance boost workout for Nike+. I really just wanted to clock the time, not necessarily go for speed. So I went really, really slow. I am not used to running in the morning any more! So I did the warm up at 5.6mph, the "4 minute sprints" at 6.0mph and the 4 minute recovery at 5.8mph for the first two sets, then bumped up to 6.5 and 6.0 for the last two and 5.6 for the cool down. Total time is 40 minutes

After that I took a water break and then "hit it again" for 15 minutes of sprint/walk intervals. I ran at 8mph for 1 minute and walked at 4mph for 1 minute. I did this to my two versions (huge dork alert) of Get Me Bodied by Beyonce and When I Grow Up by the PCDs.

I made myself stretch for 5 minutes before heading up for a shower. Totally invigorated and super sweaty...a great way to start the day!

Have a great Friday. I have a fun article/post planned for the weekend. hehe

Mid-week review: happies and saddies

2008-08-06T08:55:00.007-11:00

I don't have too much to say fitness-wise today. Yesterday night was so strange. I got to the gym, and just could not get into it. Instead I walked around the piers along the East River by my building and the around the neighborhood for an hour and called it a night. I am going to try to sneak in a solid hour of cardio at the gym before heading to the Socrates Sculpture Park Outdoor Cinema night. Every week they show an international film and a local restaurant from that region caters it for free. Pretty cool. Tonight the French Films The Red Balloon and Persepolis are playing with catering from 718.

So I thought I would share some things on my radar this week, kind of, well really, random, but here goes. FYI, likes and dislikes ahead!

First off, I am really excited about Gossip Girl Sept 1. I think I am going to try to reserve the screening room in my building and have a season premiere party. I just love the "racy ads". This one is good, but nothing compares to the OMFG.

What I am less excited about is the Botkier bags at Target. I went to check them out, not very cute (read: fug) or well made in person. Sadness! I'm happier with my bendie bag.

But I am excited about the sale at Paragon. Check it out online. They have the cutest sneakers.

Speaking of cute. Time Out had an article on Fit2Date. A company that creates working out events for singles. The article is pretty funny. It is so something I am theoretically game for, but don't know if I have the guts to sign up. Plus $200 is a lot! (the first picture is from the article)

An article that made me less happy was "The Chunky Side: The Shape of Things to Come" It reminded me of seeing Wall-E. So sad. Did anyone else read this?

Lastly, my new love is Kombucha. This stuff is so invigorating and very satisfying. Check it out if you haven't already!

Glute Kicker

2008-08-05T12:42:00.003-11:00

The ellipticals in my building have this great setting called Glute Kicker. Sorry if most ellips have this--don't want this post to be a yawnfest--but I have never seen it before so I thought I'd share.

So anyways, when you hit glute kicker a little thing on the side lights up a few of the following settings:

Fast
Reverse
Squat
Lean back

For one minute you do the specified combo and then you get a minute off.

It really does make kick your ass! At first I felt a little silly squating on the elliptical in front of everyone, but I got over myself once I realized that the burn had to mean results were sure to follow.

If you want to try it yourself, just make a little schedule and alternate a minute regular ellip jog with a minute of lower body pain.

Such as:

1 minute squat
1 minute normal
1 minute fast reverse
1 minute normal
1 minute squat, lean back
1 minute normal
1 minute fast reverse squat
1 minute normal
1 minute fast lean back
1 minute normal
1 minute squat
1 minute normal
1 minute lean back reverse
1 minute normal
1 minute fast squat
etc.

I really like this because you work your lower body and get cardio in at the same time. You can really kill yourself by sprinting the normal intervals, but be warned squating for a minute is a LONG time!

All right, off to the gym. Good night!

Today's Workout:lunch hour quickie

2008-08-04T08:53:00.002-11:00

I really will try to get in the habit of the daily or weekly workout log! I have been pretty good about high intensity cardio 5-6 days a week, strength with weights 1 day a week and without 2 days a week. At least one day of rest a week. I also walk a lot and try to take the stairs at work (about 80 steep ones to the 4th floor) at every opportunity. I find if I take the elevator even once, I never want to take the stairs again!

Today:

2 miles power walk from train to work.

Lunch hour quickie:
15 minutes on the elliptical, pretty moderate pace at level 8
10 minute run, alternating 7 mph minutes with 8 mph minutes. I am trying to get my body as comfortable at a 7mph pace as it is at 6mph.
10 minute rower

Ab work:
25 military sit ups
25 hip raises with legs straight in the air
25 crunches with legs in the air
25 bicycle crunches
45 second plank
12 each side of Denise Austin Double Crunch Classic-lie on ground with knees bent, stack one ankle on opposite knee, crunch lower body and upper body toward each other
20 each side of side lying oblique crunches. Lie on side and crunch elbow and upper body toward hip.

That's probably it for the day minus the power shopping I have planned at Target!

Sweat to the summit

2008-08-03T13:42:00.009-11:00

Hiking was so much fun today. It's hard to believe that this great spot is less than an hour from the city. I hadn't been hiking in years, and this mountain, Breakneck Ridge was serious business. Definitely far more difficult than I had imagined, but totally doable, exhilarating and rewarding.

Breakneck Ridge is between Beacon and Cold Spring, New York, so we climbed up the two peaks and down into Cold Springs Village which is a pretty cute little town.

For more info on the hike check out the GORP review, which is pretty accurate. I am glad I read it after the climb, but here are a few excerpts:

"Hudson Highlands State Park and the hills immediately to the northeast present a far more rugged feel than anywhere else in the chain. Along the Hudson's eastern bank lies bulky Mount Taurus, the all-but-vertical rock face of Breakneck Ridge These are the craggy, weather-beaten relics of once-overwhelming mountains...They offer rewarding views and also present the most difficult hiking in the Highland chain."

"Once you locate the trailhead, navigation is simple. If you deviate much from the rock ledges that comprise most of the trail, you'll fall hundreds of feet down the mountain's south face. Take utmost care on Breakneck, as carelessness has occasionally resulted in deaths. When you reach the summit, the surrounding landscape flattens out considerably. You feel you can reach out and touch Storm King, directly across the water. Taurus looms to your southeast, and the views of West Point are unsurpassed. Relax, picnic, and enjoy the views. While the climbing is arduous, Breakneck is not a long-distance hike."

This was hard but there were not really any "jump and trust my luck" places where I had to jump to reach the next hand hold. However, there were a few "grip don't fail me now" spots.

View looking up from the streetThe start of the climb, just steps in. I instantly realized this was not a walk in the woods. Almost to the top of the first peak, wow that's steep!

These would be the great views, several along the climb! But we are only about halfway up!

This was the steepest patch, basically vertical rock without too many foot holds. Totally doable.
At the top of the first summit. I am much happier than I look, I just wasn't ready for the photo!

I think I could have busted out my Girl Scout skills a bit more and shared the responsibility for map and campus reading and trail blaze navigation, but I decided to follow the leader today.

The peaks took about an hour and half and were a great workout! The rest is cake, you really get to enjoy your way down. The area (originally Dutch New Netherlands) is rich with history and the remains of old farms and mills can be found along the route. After being abandoned around 200 years ago, the forest grew over the farmlands. It's amazing all this new growth in so little time. It gives me hope for the earth's resilience!

After the climb we walked into cold spring for a little shopping, and a well deserved nosh a Blue Moon (him) and a diet coke (me), lots of ice water and a plate of sweet potato fries (shared).

One last silly photo, just for fun and to show you that I do smile!

At Dylan's Candy Bar holding an ingenious shirt "Stressed Spelled Backwards is Desserts." Shocking that I look infinitely more happy in a land of chocolate, sugar, and cute shirts by Dylan Lauren! Lately my fav desserts have been Stoneyfield Cookies and Dream froyo and almond butter stuffed menjool dates. yum-o
Note: I am equally sweaty in both photos. Crazy that running around in NYC humidity is about equal to mountain climbing on the personal dew point factor!

Happy trails folks!

Look cool like Posh, bend it like Beckham!

2008-08-02T10:17:00.006-11:00

One of my dearest friends, just launched a line of fabulous mat bags! They are designed to look super cute, but also be very functional.

I have had my bag for months, but I had to keep mum until the WEBSITE went live. The bags have to outer pockets and two inner pockets, so you have all the room you need to stash your keys, wallet, phone, metrocard, Purrell, ipod, even a magazine, but don't have to carry around an extra purse.

I put photos of my bag--green polka dot outside, purple polka dot inside--below but they come in tons of colors and patterns. Besides just looking great, you can tell from all the text on the website that no small about of love and interest in what a women truly needs went into these bags. I mean Bendie's Slogan is Because Mats have feelings too! He has the cutest washing instructions I have ever seen (seriously), plus a portion of the proceeds with go to charities working to stop the violence against women in Darfur, Sudan.

The bags should be in sports stores and yoga studios in NYC soon, but if you can't wait go to the website http://www.bendiebags.com/ and send them an email, like the website says, as soon as they happy doing the happy dance, they'll get right back to you!

Namaste, Melissa

Thigh Dancing and a New Fun New Blog

2008-08-01T08:26:00.005-11:00

Ah thigh dancing. A Lotte Burke and Physique 57 signature. It really is a great way to tone and lengthen your hamstrings, bulk begone!

So here's how it goes. I really wish I had a video of this one, but I have no idea how to do that. Do I need a video camera? Hmmmm

So anyways this is how you thigh dance. This is best to use as a finesse move after a lower body workout.

First put on a great song, such as Baby Got Back or my recent fav, Beyonce's, Get Me Bodied (FAB!)

Now kneel down with your knees hip distance apart.

Now lower your butt one inch from your feet, you should feel the hamstrings activated.

Now shake hips side to side, so you are just skimming your feet. Really feel the beat, so it is not too painful! After about 30 seconds back and forth, start shaking while raising and lowering your butt...feel the burn!

Next up, thrusts. So basically lower to one inch about your feet and then thrust forward, pushing pelvis in front of you. Add overhead punches to keep your mind off the work in your legs.

Thrust side to side-so raise your hips up and thrust and punch to the right and left. Note: all this should look and feel fairly sexual, however, maybe not sexy :)

Final move is the lasso. Swirl your hips to the right as you raise and lower. At the same time, Swirl your arms above your head like you are holding two lassos! Reverse to the left.

Stretch it out!

Oh I just started reading Single-ish a blog by Glamour. It's pretty good!

I have definitely hit my afternoon slump, but I am doing everything in my power not to run out for a Diet Coke!

I hope to do a lower Manhattan run after work, down by the Seaport to check out the Waterfalls. I planned to go during my lunch hour but my girlfriend called, and who can turn down a ladies lunch?

This weekend I am going hiking for the first time in forever. I am nervous, and I'll let you know how it goes! The boy I am dating suggested it, and of course, I am totally swooning that I found a boy that would suggest a fitness related date! Although hiking clothes aren't too cute. Maybe I can work the girl next door thing? I typically don't write too much about my love life, but that is also because the last guy I was dating read my blog. So shhh!

Have a great weekend!

The Right to Bare Arms

2008-07-30T03:14:00.003-11:00

Cliche title, I know.

Physique 57 did not disappoint last night! I even ran into one of my good girlfriends and marathon buddy, who I haven't seen in weeks. We were both ridiculously excited to get off the wait list and into Magen's class.

We did some great arm exercises that I can really feel this morning, so I thought I would share them with you.

These 4 easy moves will really have you feeling the burn. The great thing is that they require zero equipment.

1.) Regular push-ups (20)

2.)Push up planks with tricep kickbacks. Still in push-up position. Bend and lift your right elbow straight up, so your arm is in a V from your shoulder to halfway down your chest. Next extend arm straight behind you alongside your body. Bend back to V position and lower to the full plank push up position you started in. Repeat on right side. Do 10 on each side.

3.) Still in plank push up position, do push ups lowering your body with your elbows pointing at the wall behind you. Your arms should be very close to your sides. These are killer, aim for 10.

(Bonus move: drop to forearm plank and alternate touching right and left knee to the floor for 30, then do 30 with both knees lowering and lifting together.)

4.) Reverse push ups. Flip over and get in crab walk position. Knees are at 90 degree angle to the floor and arms are straight, so your body is elevated in a straight line from knees to shoulders--stomach facing ceiling. With hand facing your feet do 20 tricep dips, then point hands toward wall behind you and do another 20 tricep dips.

Enjoy a well deserved stretch!

Super Strength and Stretch

2008-07-29T05:37:00.003-11:00

Strength work and stretching are not things I really like to do by myself. If I am in a class or being coached, it's fine--cause someone is making me do it, and everyone (except those few people who feel the need to rush out the second the "workout" is over) is doing it.

However, on my own, it's much harder to get motivated. My running buddy always makes fun of me for not wanting to stretch because "it's the easiest part!"

Recently, I have tried to do more of both. While strength can be a bit boring, you do see at least a little difference, pretty fast. We all know that stretching probably helps prevent soreness and injury, but I have really just started committing to it for vanity purposes. The added strength shortens the muscles, and I need to elongate at every change I get!

So I have started mixing up my strength by combining a few workouts out of magazines or blogs or just from exercises I know. I especially like killing two birds with one stone, such as lunges with shoulder raises, etc.

Here is what I did on Saturday

I basically do one set of each of the following routines, and then about 15 minutes of stretching, holding each pose for at least 20 seconds (more on stretching in another post).

So here it is:

From David Kirsch's Bikini Body Workout

Your bikini boot camp workout
2 minutes - Light stretching including Good Mornings and Good Mornings with Knee Bends
1 minute - Jumping Jacks
30 seconds - David's Platypus Walks
1 minute - Shadow Boxing with crossovers, Uppercuts and Knee Bends
1 minute - Plié Squats with Calf raises
2 minutes - Reverse Lunges with Front Kick
1 minute - Squat Thrusts with Medicine Ball
1 minute - Scissors Reverse Crunches
2 minutes - David's Donkey Deluxe
1 minute - Bench Steups (if possible) with Tricep Kickbacks
1 minute - Pushups

Full details and description

Then one set from Chandra's workout....stealing!
Jump rope (fake) – 100 reps
Squats – 20
Jumping jacks – 50
Roundhouse kicks – 15 per leg
Jump rope – 100 reps
Donkey kicks – 15 per leg
Jumping jacks – 50
Walking lunges with curl/press – 20 reps
Run in place, high knees – 1 minute
Reverse crunches – 15 reps
Full body crunches – 15 reps

So see her blog for this workout and more fabulous ones!

One set of each from Jenna's lower body routine

2 minutes running on treadmill (to warm up)
4 sets of 15 walking lunges with 10 pound weights in each hand
3 sets of “jumping squats”—squat down, leap up, point toes, land back in a squat. 15 reps
2 sets of Hamstring curls on machine. 15 reps
2 sets of calf raises, 20 reps
2 sets of squats on that machine where you lay down and push the weight with your legs (Don’t know the name?)
2 forearm plank poses. Hold for 45 seconds each time
2 sets of reverse crunches, lifting legs and butt while holding onto post behind head on mat. 18 reps each set
2 sets of crunches holding 10 pound weight (legs at 90 degrees, crunch up while holding weight behind head)

I just found out I got off the waiting list for Physique 57 with my favorite instructor tonight, so she can kick my butt for me! It took two weeks to get off the wait list! Magen is so worth the wait!

Download Dilemna

2008-07-27T10:52:00.005-11:00

I have really been slacking on my running lately. I am kind of regretting not signing up for a team in training event. It was so easy to commit to running with a group. I keep saying that I will go the Niketown runs, but I seem to always have something to do after work.

So for the past few weeks (yes, 2-3 weeks), I have been researching and obsessively reading reviews for coached runs to download to my ipod. I have to thank Jenna for giving me the idea. She raves about yogadownload.com, so I decided to look more seriously into downloadable exercise programs.

I founds some good sites:

Itrain This site is kind of amazing, they have tons and tons of workouts for all types of exercise--cycling, treadmill, elliptical, strength and sculpt, yoga and pilates, and stretching. It looks really good, but I haven't tried it yet, so I can't say for sure. Has anyone used it? Would love to hear some opinions! Programs run from 20, 40 to 60 minutes and cost around $10 each.

Yogadownload- I downloaded the free 20 minute poweryoga class and it was pretty challenging! I am also considering the coached runs, they are only $3-5!

Nike+ Sports Music-I don't think that the Nike Sports Music has the best selection of coached runs and workouts, considering it's itunes, they could do better. But I really like having the reviews to help me make decisions. And the workouts are by pretty notable athletes, ahem, Serena Williams and Lance Armstrong.

For literally two weeks, I have been debating which to buy, at around $15, you really don't want to get stuck with a crappy workout. That's like 15 songs worth! Plus, I am really picky about my music and so many of them are too rock or techno for my taste.

So were are the finalists:

Serena Williams-Interval Run-I liked this but, I already owned most of the songs.

Lance Armstrong-Run longer coaching mix

The Anytime/Anywhere series-particularly the indoor conditioning and the outdoor conditioning run. All of these workouts looked good, and I think I will try the Anytime/Anywhere Outdoor one, for a fun refreshing change of pace. It is cardio with intervals of push ups, etcs. mixed throughout.

I finally decided on Kara Goucher’s Endurance Boost

Songs: 01. Let’s Get It Started (Black Eyed Peas)02. Don’t Phunk With My Heart (Black Eyed Peas)03. Timebomb (Beck)04. Say Goodbye To Love (Kenna)05. Somewhere Only We Know (Keane)06. For The Girl (The Fratellis)07. Lay Down The Law (The Switches)08. Where It’s At (Beck) 09. The Middle (Jimmy Eat World)10. Sorry Sorry (Rooney)11. Come To You (Carina Round)12. Chase The Light (Jimmy Eat World)13. Stop Stare (One Republic)

It is basically an interval run. 4 minutes hard, 4 minutes recover, 3 times with a 5 minute warm up and cool down. I was a little disappointed that there wasn't more variety. I really LOVE my Master the Treadmill with OKGO mix, which is NEVER boring, so I was hoping for something kind of like that.

However, it was a good workout, the music was good. It's 40 minutes, a great length of time. You can do it on the treadmill or outside, although you will have to be really focused to maintain a hard run for 4 minutes without the treadmill keeping pace for you.

I think it also could have used a few more comments about form. There was like 2 in the entire thing, the first one at minute 23, "get off your heels and onto your toes." However, it was great to have someone check in with you every minute or so. I will definitely be doing this again soon, and probably downloading a few more of these as treats in the coming months.

For a few more reviews of the Nike Sports Music Workouts, check this out.

Yay to all those who ran the NYC Half yesterday!

Oh, for anyone looking to read more about running, there is a book called What I Talk About When I Talk About Running by Haruki Murami, that is all the rage in the running world. I hope to pick it up soon, with my 40% off Borders Reward Coupon! This is not really instructional, but biographical/inspirational. Just an FYI! (Other books I like include, Ultramarathon Man and The Runner's World Complete Book of Running. I hear Running with the Buffaloes is amazing, but haven't read it myself. Finally, the highly coveted, impossible to find, Once a Runner. I would love to read this book, it's supposed to be glorious, but it is almost impossible to get a hold of. If you happen to find it while wandering in some dusty, small town, second hand book shop, snatch it up, and consider yourself a lucky thief! :)

Why Run 100 Miles?

2008-07-23T05:06:00.003-11:00

Inside Nike Running published a fabulous article about my Coach Ramon, who just finished his 100 mile race! But before the article...

As you may remember, I ran my marathon to raise money for Kate Davis, a little girl diagnosed with cancer at age 1 and a half. Ramon ran his race to raise $75K for Kate. He did it, and guess what? It really does make a difference!

Ramon sent this email:

"On July 1st I got the best news of the year !! Besides being Kate and Olivia's birthday, on this day I got an email from Debbie sharing the news that Kate had gotten the "ALL CLEAR" from her doctor, NO MORE CHEMO ! that sentence made my Year !Next week, I'll run to Honor Kate but I will also run to celebrate the News !! wooowwww!!!"

So here is how his 100 miles and 23+ hours went.

PS Ramon is pretty hot, these pics don't do him justice.

PPS. Want to train with the best? Ramon coaches the Run NYC training group that meets at Nike Town on 57th and 5th on Tuesday nights.

Okay, here it is!

http://insidenikerunning.nike.com/2008/07/22/why-run-a-100-miles-just-ask-ramon/

Dealing with the Aftermath of a Lunch Hour Workout

2008-07-21T13:17:00.005-11:00

So a few people have asked how I can workout on my lunch hour. It's not easy to make yourself presentable after you sweat it out! But it is possible.

First off, don't plan to set an Olympic record on your lunch break. You can't expect to pour buckets of sweat and deal with soggy aftermath in 15 minutes. But you can sneak in a decent elliptical or strength session in around 30-40 minutes with plenty of time to head back to the office looking as fresh as a daisy and with the feel good endorphins to make the next four hours seem less daunting!

Let's start with what to do before leaving the locker room.

Secure your hair in a style that limits movement and keeps your hair away from the areas that tend to get sweaty.

High ponytails, loose buns and braids seem to do the trick.

Next clean your slate before you sweat.

The less you make up you hop on the bike with to start the better!

If you know you are going to the gym on your lunch hour, see if you can get away with just wearing mascara and lip gloss and a hint of powder to the office until after lunch. If you can, power to you.

If you wear a lot of make-up, wipe off some of it before your workout. A quick removal with a Neutrogena Make-up Remover Cleansing Towelettes will keep you from clogging your pores once you start sweating.

And of course, deodorant..obvs. (New York Magazine has an article on How Not to Sweat, so if you need it check it out here.)

Now go workout.

Your post workout body/face refresh game plan.

Bring a wash cloth and soap for a quick shower or even some baby wipes depending on how much of a clean up you need. I don't recommend attempting to wash your hair, it's just too time consuming. Keep it up and out of waters way!

Plus, if you followed the previously mentioned ideas, your hair should be relatively in tact. A wide tooth comb is good for not reversing too much of your morning efforts, but detangling where necessary. If you need a little dry shampoo or baby powder to absorb extra oil, go for it, but only in a pinch!!!!!!!!!

Next: Deodorant..obvs.

Your face should be okay, but a second wipe can help refresh. I also love Sue Devitt Microaquatic Luminous Finishing Mist, although it is a bit heavy to carry around.

I like to apply a bit of Neutrogena Visibly Even Moisturizer with SPF 15. It lives up to its promise of evening your skin tone and giving a touch of glow to boot!

Now for the Less than 5 minute face.

This you MUST personalize! I am fairly obsessed with make-up, despite the face that I don’t wear very much during the day anymore. I have learned what truly plays up my better features and downplays my flaws. I was not born with beautiful doe eyes like my sister, so I MUST have well-groomed eye brows! It makes a huge difference on my small eyes. I learned this young, very young. When I was 12 and had my first make over at the Bobbi Brown counter in Saks Fifth Ave. The woman making me gorgeous sternly instructed me to keep my eyebrows in order! So I get waxed or threaded every couple weeks, bonus this is another ahead of time, time saver! (Having manicured nails also helps one appear pulled together. You can do them yourself, no need to dole out $15 a week!)

Second, I always curl my eyelashes, again it opens my eyes and emphasis my lashes. If stranded on a desert island, I would probably request an eyelash curler! (45 seconds)

Third, Mascara. Best product ever. I love Maybelline Great Lash, Diorshow Mascara, and Lancome Definicils. (1 minute)

During the winter I pat on a little Super Double Face Powder from Clinqu e, which provides incredible coverage, but is not at all heavy. (1 minute)

During the summer, I brush on a bit of Clinque Bronzer. It's worth bringing your own brush for even application. (30 seconds)

For a great glow a touch of Maybelline Dream Mousse Blush is perfect for a natural flush. Keep extending your workout glow! (20 seconds)

Finally lipgloss. Without lipgloss/stick of some kind, I look like a corpse. I don’t know why but a hint of shine or color wakes up my whole face. Since I am generally a happy girl it draws attention to my dimple studded smile! (5 seconds)

I love tons of different glosses and lipsticks. If I had to recommend one, I guess the C.G. Bigelow Metha Lip Tint. It’s a bit goopy, but good stuff!

Again, find what works for you, and keep it simple. Those steps take about 3-4 minutes.

If you need a bit more than the bare minimum makeup, say you are going out after work or something, it may take a couple extra minutes, but no more than 10 total for make-up. Typically, I try to head to the nearest Sephora, so I can play in my house of worship and not have to carry make-up around with me.

But when that’s not on option, I love love love, the Bare Escentuals fab in five kit. I always get tons of compliments on the days I use it. It is basically a 5 step kit, but I have to add mascara, of course! Unfortunately, I don’t think they sell it anymore, but the Superstar Kit is close!

I also love the Dior Travel Studio Make-up Palette! This was a gift, and I am not sure if it is available in the states, but if you find it, you won’t be disappointed, it has everything from concealer to eyebrow pencils in one little palette!

So that's my basic plan. Minimize damage on the front end, and whip myself back into present able-form with a logically recovery plan and a few helpful products.

School's Out For Summer

2008-07-17T08:18:00.002-11:00

As of yesterday night I am done with school until September. It feels good. I am just glad that it was fairly painless--and I loved my class. While I am sure I have totally lost anyone who may have read my blog during my abandonment, I am glad to be back. Ready to get back into fitness, and see where else this blog may go. I plan to post about 3 times a week.

Just in case I start going off on a catch up tangent, I have a bunch of great blogger/blog shout outs at the end, so feel free to scroll down.

I mentioned that I needed a bit of time to figure out my career and life and such, and I have to say I feel (at 3:24 on Thursday afternoon) pretty good right now. I have a few rustles in the career department. Class went well. I could be in better shape, but I maintained my workouts through summer session. I think I need to work a bit more on the spirituality side of things, and intend to read A New Earth with my newly found free time. PS If you haven't read Smart Women Finish Rich, go get it and devour it, very powerful stuff.

So I am jumping back into my workouts. I have my running schedule in my blackberry--will share soon. Physique 57 sent me a buy one get one coupon and I went last week--a-f-ing-mazing! I hobbled down Spring Street to the subway after, it took me like 10 minutes. I can't wait to use my second class with Magen, if I make it off the waitlist Tuesday!

To my New Yorkers, look out for Summer Streets, this could be a fun fitness find happening all through August.

Of course the week before finals, two unfortunate events occurred. This is not woe is me, I am a totally half-full kind of gal. My computer died. On the bright side, I replaced it with what I truly wanted: an Lenovo Thinkpad X60, which arrived yesterday. I have been wanting a Thinkpad since my last one got power shocked in Spain and I stupidly replaced in with a Dell. So hopefully my upcoming posts will be even better!

I also got food poisoning on Monday night or Tuesday at lunch. Anyways, I spent a few days pretty miserable, but I had to suck it up and get through finals, using the campus computers and all. However, noticing how awful dairy made me feel, I realized that, as Natalia Rose suggested, it is really freaking hard to digest. So I am going start limiting my love affair with dairy a bit. NO this is not a vegan announcement folks. In fact, I was really happy that the guy I am going out tonight with picked Kashkaval over Vento and Planet Thailand 212 because I would never be able to resist the gelato at V or the frozen custard at the Shake Shack, both of which would inevitable send my still-sensitive tummy into turmoil, and then the rest of my running for the bathroom.

In any case, to flush out any lingering poisons, I am going to try to do a little cleanse by focusing on veggie juice and smoothies next week, probably some fruit and salad too, we will see how it goes though, I suck at anything that potentially denies my appetite complete and utter free will. But boy will food poisoning make food seem terrifying...for a few days anyways.

So that's where I am...and now for the lovely folks who I have really started to love over the last few months.

At VeggieGirl's suggestion, I added google reader. It makes it easy to follow blogs, but more effort to comment. So now I read a lot more blogs.

First off, my friend and student worker Jessica. I have been reading her blog since she started it maybe 7 months ago. It cracks me up, and it has gotten the attention of many notable media types (ahem...gawker). Today she has an article on New York Magazine. You rock girl!

Next, Chandra. Talk about a transformation and a lot of work. I just really started reading her blog, and I just love her great attitude. Her posts keep me smiling.

(Kind of) Finally, Meals from the Girl in the Little Black Dress. I love her blog, and with this post, she introduced me to a whole new realm of blogs I had not yet discovered: fashion blogs. I am now obsessed.

My favs include:

Fashion Under 100

Fashion Toast

Omiru

The President Wears Prada

More fun healthy stuff-mostly free and outdoors!

2008-06-13T09:47:00.003-11:00

I could resist posting this for my NYC readers!

Yoga for Athletes
Discover Your True Yoga Identity
Thursday June 26th 7pm to 9pm
Union Square Jack Rabbit Sports

Begin, renew or customize your yoga practice to enhance your running, swimming or cycling. Join the authors of CityStretch, A Guide to NYC Yoga for tips on the best yoga poses for athletes, the cheapest ways to practice yoga in the city and what you need to know to find the appropriate yoga class for your fitness level and needs. Yoga instructor and author Natasha Augoustopoulis and co-author Erin Turner will explain things to know before trying yoga for the first time, or how to enhance an already established yoga practice including where to find the best within the five boroughs. Authors will give brief demonstrations on postures that are most beneficial for athletes and will be on hand for Q & A as well as hands-on adjustments.All yoga apparel and accessories will be 15% off at JackRabbit on event day. Lecture starts at 7:30pm

Central Park Workout
*I don't know how much this costs, but it could be cool!

Central Park Workout
Meet at the NW corner of 60th St (at Fifth Ave) Central Park
Subway: F to 57th St; N, R, W to Fifth Ave–59th St
http://www.physeq.com

Turn your walk in Central Park into a total-body workout by using the natural elements as your fitness equipment. Benches, steps, hills and open-grass spaces are the center of this program to increase muscle tone, stamina, endurance and agility.

When
Mondays 6:30pm–7:30pm , Wednesdays 6:30pm–7:30pm , Saturdays 10am–11am .

Let's Dance
Riverside Park South-riverside rocks, too bad it's a hike for me!
between 66th and 72nd Sts Upper West Side
Sun 6pm–9pm, Jun 22 6pm–9pm, Jun 29 6pm–9pm

Tickets: Free
Description
It’s wedding season and you’re dreading hitting the dance floor. You can turn to Dance Dance Revolution to teach you some moves, or head to Riverside Park to get tips from the real experts. Learn to dance like a pro at these salsa, swing and hustle lessons taught by salsa dance sensation Raul Santiago every Sunday in June.

Nutrition Town Hall
St. Bart's Church
109 E 50th St (between Lexington and Park Aves) Tickets: Free
Description
Whoever said there’s strength in numbers would agree that it’s a good idea to attend this weekly nutrition support and educational meeting. Led by certified nutritionist Robert Crayhon, the gathering will help foster a sense of community where everyone helps each other to achieve optimal wellness. It also aims to help you prevent and manage a wide range of health conditions. People of all religious and cultural backgrounds as well as those with any specific dietary restrictions or disabilities are welcome to attend.
When
Mon 7pm–8pm , Jun 23 7pm–8pm , Jun 30 7pm–8pm , Jul 7 7pm–8pm , Jul 14 7pm–8pm .

Time Out!

2008-06-11T15:28:00.002-11:00

Hey Fitness Friends,

I just wanted to give you a heads up that I would be posting regularly anymore. I'm back in class, and while I always have a million posts in my head, I have to focus on my life goals, career, and school. But I will miss writing and being silly in cyberspace.

Of course, I will occasionally put up a review of an amazing class or any great free fitness opportunities I hear about, but it will be very much on a rolling basis.

I appreciate all my readers, and of course, feel free to email me with any questions, fitness-related or otherwise.

xoxo, Meliss

PS I saw a girl on the treadmill ahead of me at the gym yesterday, the back of her shirt said "there's a reason why you are behind me" Brillant, hilarious and very motivating! Keep it moving.

Beat the heat!

2008-06-11T06:07:00.005-11:00

Okay so the heat wave may finally be over, but summer can be a hard time to find the motivation or time to exercise. I mean who wants to be at a gym when you could be having bloodies and bagels on the beach? Plus there is also safety to consider.

So here are few of my tips (from experts and personal experience)

If you are going to be exercising outside:

1.) Start early!
You should really be starting your workout by 8am. Plus you get it over with and have the whole day ahead of you. Ideally, you want to finish before it really starts getting hot and the strongest rays are coming down (around 10am).

2.) Be smart
Your body increases around 20 degrees once it is warmed up, so use your head, if it's too hot, stay inside or go for a swim. Note: heat advisory warnings mean it's too hot!

3.) Wear sunscreen and a hat or visor.
It is amazing how much wearing a hat and sunscreen helps fight fatigue and protects you from heat exhaustion and even heat stroke! You will be able to go longer and stronger. Plus your skin will seriously thank you later on! Believe me, no one will give you more sympathy for wanting to hone your tan while your out of doors than me. A gorgeous tan was practically a requirement to be a lifeguard with any social status. But even I slap it on!

4.) Drink, Drink, Drink
No brainer, if you are working out, have tons of water on hand. Seriously consider buying a fuel belt and always carry a few dollars in case you need to buy more water. For every 15 minutes spent exercising in the heat, you need 8 ounces of water. That's a lot, so be prepared! If you are going for more than 45 minutes, you need to switch to a drink with electrolytes to replace those you are losing through sweat. This keeps your body's sodium and electrolyte levels in check, so it isn't a bad idea to fill your bottles with half Gatorade/half water or carry a few of each!

5.) Eat by the clock
For endurance athletes, the heat can make you feel less hungry, but once you are out for more than an hour, you need to refuel. Just enough to keep your body stable. So about 100 calories after the first hour and 100 more every 45 minutes there after. Gels, gus, shot blocks, dried fruit, whatever works for you. Just make sure it is at least 90% carbs and very little fiber. This is so it is easily digested and your body can access the energy (cals) quickly. It doesn't make sense to eat something that your body needs hours to break down.

6.) Go shopping
It is really worth it to sell out a little extra money to replace your cotton wife beater with dri-fit tanks during the summer. Wearing clothing that breathes properly, will keep you drier, cooler and more comfortable all around. So hit up your local sports store, ask questions and try something on until you look and feel fabulous!

What I Eat

2008-06-10T14:35:00.005-11:00

So a few of you asked what I ate in a typical day. It's a fair question, but one I have been hesitant to answer because a.) I hate writing down what I eat b.) I'm not a perfect eater at all c.) Thinking about makes me feel a little guilty for all the crap I eat.

However, since I do eat on the run and eat out A LOT, I thought it might be helpful for those of you who don't have time to cook, live in cities and rely on cafes and restaurant or are in college and rely on dining services for the majority of your meals. Plus, maybe you guys can give me some pointers!

Like I said I don't eat perfect, I grave, I nibble, I mindlessly eat sometimes (okay often times), but I do eat a TON of fresh produce, and I am working on getting bit better. Such as eating almond butter stuffed dates instead of commercially prepared cookies for dessert.

I have posted before on my strategies for eating out:

http://thelittlerunnerthatcould.blogspot.com/2008/03/eating-out-with-out-filling-out.html

and even recorded a few times

on weekends
http://thelittlerunnerthatcould.blogspot.com/2008/03/eating-out-with-out-filling-out.html

http://thelittlerunnerthatcould.blogspot.com/2008/02/lentil-goat-cheese-salad-snack.html

http://thelittlerunnerthatcould.blogspot.com/2008/02/weekend-what-i-eat-wrap-up.html

and on weekdays

http://thelittlerunnerthatcould.blogspot.com/2008/02/what-i-eat-on-weekdays.html

So here are a few general meals that I eat regularly, I am pretty boring and repeat a lot.

Then I'll list a rough idea of my last 5 days

Common Breakfasts:

-fage, fruit, 1/2 cup fiber one or a few ryvita 5 grain crackers
-McDonalds Fruit and yogurt parfait, a few high fiber crackers or added high fiber cereal

-packet low sugar oatmeal, fruit

-kashi go lean crunchy bar, fruit

-beet, spinach, cucumber, celery and ginger juice with a piece of fruit

Lunch

90% of the time I get a salad from the cafe, most commonly it is

spinach, avocado, grape tomatoes, cucumber, and carrots

sometimes I sub the avocado for feta, goat cheese,beans or beets

If I am feeling really hunger I add sundried tomatoes (sublime with avo) and sprouts

+I usually have half the foccicia that comes with the salad or if I am being healthier a piece of fruit or some high fiber crackers (rye crisp, ryvita, ak mak)

Other times:

-grilled veggie wrap with fruit

-veggie sushi roll and fage or carrot soup or edammame

-budget lunch:packet oatmeal, fruit, yogurt, baby carrots

Afternoon snack:

-most often chocolate caramel Kashi Golean bar

sometimes

-lara or gnubar

-Nutritious Creations low fat cookies (don't get addicted these are not great for you and I am almost positive the label is incorrect)

-McDonald's vanilla cone

-fruit and laughing cow/raw almonds

-latte

-veggie juice

Dinner-

If out (probably 3 times a week): see eating out without filling out post

If in:

almost always a huge salad with some kind of protein like cottage cheese, goat cheese, beans, tempeh, or a side of yogurt

then also a carb like sweet potato, whole grain bread, oatmeal pancakes, small bowl cereal (but I really can't be trusted with cereal, so I try to keep it out of my cabinet and in yogurt rather than in a bowl--because one bowl often becomes 3!)

sometimes I skip the salad and have steamed frozen veggies with parmesan or nutritional yeast

I also think frozen dinners are great for calorie and portion control. I mean a panini for 300 calories? woo-hoo. Unfortunately, since going vegetarian two years ago, I have far fewer options. Amy's are pretty expensive and tend to be quite carb heavy, so I really only have frozen meals maybe twice a month. always with a side salad and fruit.

I have always been a huge dessert person and a night time snacker, but lately I have been trying to cut down on that by eating a better breakfast and having my sweet in the afternoon in I need it. However, things I do enjoy while reading in bed (gasp, I know)

ice cream (light or regular, but not premium)

popcorn

fruit

frozen low fat chocolate pudding

skinny cow treats

frozen bananas

dates stuffed with almond butter

So the last few days:

Friday:

Breakfast: Oatmeal

Lunch: steamed veggie burrito in whole wheat wrap with no rice ( I ate 2/3) from Bamboleo

Midday:Chocolate Peanut Butter Nestle Toll House Pie that I made for my coworkers birthday

Dinner: At Cafe Deville: Steamed mussels (didn't realize they would use far more than the dash of cream), delicious homemade bread (so worth it, although it is usually not) and steamed spinach (instead of fries)

After yoga (1am) frozen banana--which I didn't need!

This weekend I ate in much more than usually, my plans dinner plans for the last three days have been rescheduled over and over!

Saturday:

Breakfast: oatmeal with a few almonds and unsulfured, unsweetened dried cherries

Lunch: homemade eggplant caponata with parm, plus a cuc, sprout, chard, carrot and kiwi salad with some three grain tempeh sauteed in soy sauce

Snack: kashi bar, there may have been something else sweet or a piece of fruit in there, but I can't remember

Dinner: the same as lunch, I just loved lunch so much, I mixed up the salad veggies a bit!

At the bars: sugar free red-bull vodka, corona, got home at 3am and went straight to bed like a good girl

Sunday:

Breakfast: kiwi and some almonds

Lunch oatmeal pancakes with 1 packet low sugar brown sugar and maple instant oatmeal, plus a few tablespoons rolled oats, 2 egg whites, 1/3 cup vanilla yogurt and cinnamon, topped with jam

snack: double chocolate rice krispie treat

dinner: the last of the eggplant caponata with goat cheese and salad with tempeh, apple

Monday:

Breakfast: fage, peach, kashi TLC bar

Lunch:grilled veggies with hummus and sprouts in a whole wheat wrap, kiwi

Snack: 4 chocolate covered pretzels and vanilla cone from McD's

Dinner:steamed brussels sprouts, side salad, sweet potato with goat cheese and an apple

Tuesday

Breakfast: fruit and yogurt parfait with 2 ryvita crackers, plus adora calcium supplement

Lunch: salad with beets, goat cheese, plum tomato, carrot, cuc and sprouts,light honey dijon dressing, 2 ryvita crackers

snack: apple

Dinner: large salad, pretty much the same as lunch, more steamed brussels sprouts with parm and goat cheese, hummus and whole wheat pita

for my sweet tooth: 1/2 a nutritious creation cookie

Sorry whenever I add photos it screw up the formatting. Maybe I need to do that first, then type!

Weekly Workout Wrap Up

2008-06-08T13:18:00.004-11:00

Monday: Pilates at Crunch

Tuesday: Yoga at Yoga Sutra+ 40 block walk to yoga studio. For the record, I passed 6 Mister Softee's on the way to the studio, but since we are in an open relationship, I decided not to smother him :)

Wednesday:

5 mile run+Zumbanda workout video (just felt like dancing and this is an easy one).

The run was not the NYRR Anniversary run I was so excited about. Things kind of crumbled and there was a lot of miscommunication, but it's a looong story, so I'll spare you! I ended up doing the run on the NYU Rooftop track. Normally the thought of running on a track is pretty hellacious to me, but the dark muggy gym was even more so, plus I was hankering for a run! It was far more pleasant than I anticipated and I had it to myself for most of the time, save a few boys who did a few quick laps and an old crazy guy.

On a side note, the track felt so nice on my legs, so much better than concrete or the treadmill. I might have to use it more often. In general grass, a track, dirt or sand (which is awesome for burning extra calories and toning your legs FAST) are more gentle on the knees and legs than pavement, treadmills or other hard surfaces.

Thursday: Morning workout: 45 elliptical, and 20 minutes of ab and leg work. Using the ball, stability board and lots of lunges.

Friday: Morning workout: 45 minutes elliptical, 15 minute run. 100 squats. 40 block walk and then an AMAZING midnight yoga class at Laughing Lotus. So Friday night I went out to have dinner with my girlfriends, and fellow marathon runners. They were both getting up in the morning, one to do a 40 mile bike, one hour run in prep for an Iron Man, the other to do a 6 mile race and an hour long Pilates class. Needless to say, when you have friends who are really into fitness you feel slightly more normal, say, spending your Friday night doing yoga. I have actually always wanted to do the midnight class at Laughing Lotus (10pm-12AM), despite wondering who would be there. Super yogis? People in AA trying to avoid the bars? Losers? Me? Anyways, it seemed like a good opportunity, so I stuck leggings and a tank top in my bag, just in case. We finished dinner at Cafe Deville around 9:45, so I had just enough time to get to the class. After a moment of considering meeting up with friends at the Beer Garden (flip cup can be a workout :)) I decided to seize the moment and get over feeling like a huge dork. I am glad I did. I really enjoyed the class and the people were pretty normal.

I realized I had been afraid to take more challenging level classes because I don't really consider myself a yogi and I didn't think I was ready. But I really enjoy classes that challenge me, and it's okay if I can do all the crazy handstands and things, I can try! Plus, I definitely have the stamina to keep up with the fast-paced classes and lots of jumping...my favorite. I am also fine at anything involving back bends (thanks to years of gymnastics), so really it's the poses and inversions that require lots of upper body strength that I need to work on! Yay, beginner no more!

Saturday: 7.5 mile run to Astoria Park and back+40 block walk. I love this place, even though it's a much longer run from my new apartment, I think it is worth the effort. I am not sure if it is because it was one of my first "discoveries"when I moved to Queens from Manhattan, but I adore it.

I love the MASSIVE pool with the super old-fashioned triple decker diving board and sprinkler pool, plus the 50 meter and 16 lane main pool! I lifeguarded for 7 years, and even I would be intimidated to guard there! I also love that it was built as a public work during the depression.

So I payed homage to the pool and stopped for a second to watch the filming of a movie. I couldn't figure out what it was, but there was a few trailers, tons of equipment, and a large crew that was melting in 100 degree weather. I ran back along the water, which was moving pretty quickly for a calm day!

I actually prepared for my run remembering to put on sunscreen and bring my metrocard in case of emergencies. I even dressed the part, wearing my race ready spandex shorts, so I could stash my key, card and one of the bottles from my fuel belt--which I left at home. I actually could have used more water, so perhaps I will wear my fuelbelt next time.

Dressing the part isn't a bad tip, it kept me running. I didn't want to be seen wearing spandex (hate it), sweating like a pig and walking :)

Sunday: Total lazy day, the dry heat from yesterday has been replaced by serious humidity. I think that paired with a late night at the bars last night has made me a bit tired. So I did a very relaxed 40 minutes on the elliptical after dinner. Just kind of cycled around while watching ENews!

Exciting news, I was so disappointed about missing Masala Bhangra on Monday, and I guess someone from Crunch read the post because they emailed me inviting me back to actually attend. I CAN'T wait. Thank you so much Crunch. Good things come to those who blog.

xoxo Meliss

Outdoor Fitness in the City

2008-06-07T08:12:00.002-11:00

So I said I would get together a list of free outdoor yoga places, which turned out to be easier said than done, but I did put together a list of great outdoor fitness events, classes, etc. going on this summer. But WAY more is out there, I came across free lawn bowling classes in Central Park, so definitely do some googling, if you have a specific interest!

Outdoor Yoga/Pilates

Riverside Park
Take a free outdoor yoga class every Wednesday evening on the Plaza at 66th St. at the Hudson River. Bring your own mat to the Evening Salute to the Sun, Wednesdays at 6:30 p.m. from June 11 to Sept. 24.

Bryant Park
Free yoga on the lawn on Thursdays from 6-7. Mats provided.

Socrates Sculpture Park
Free yoga on Saturdays 9:30-10:30 and 11:00-12:00.

Rooftop Yoga at Laughing Lotus
Hosts roof top yoga events throughout the summer. 7pm to sunset, $20, check out the schedule and reserve very early!

Dancing
The Lincoln Center Midsummer Nights Swing series has dance classes and open dancing in Damrosch Park. Swing on Tuesdays, Salsa on Saturdays, July 6-26th! Check out the schedule! $17

Running and Biking
I have often mentioned the great free runnning groups in NYC, but there are also lots of biking clubs. Niketown has biking and running clubs. Check out this listing of clubs http://www.bikenewyork.org/resources/clubs.html

Kayaking
Free kayaking is offered at the Long Island City and Downtown Boat Houses. Check out their hours.

Getting your workout in outdoors means you don't have to waste your summer in the gym, and you can get a tan to boot!

Goal Setting

2008-06-05T04:34:00.005-11:00

More and more I find setting a workout goal to be a great way to ensure I have a good workout. It makes sense, an athlete would never train for their sport without a well defined plan of attack. I am sure Michael Jordan never just said, maybe I'll dribble this ball around for a few weeks; it was probably something more to the tune of I have to make 50 foul shots in a row before leaving the court. (My dad often had me do 15 as a kid, I guess he figured since I was short, I better be a great shot.)

So while I don't really write out a weekly plan. On my way to the gym, I check in with my body and set a definitive goal. Something as simple as, I am kind of tired, 30 minutes walking on the treadmill and watching the news, is more likely to result in at least 30 minutes, then walking for 15 and deciding you've had enough.

Since I have extended my workouts to 65 minutes, 5 times a week, a plan really helps keep me focused and on track, without a goal. If I just "went to the gym," I would probably never make it! So whether the goal is run to this point or 30 minute run, 25 elliptical, 10 rower, I like having an objective in place.

Those last 5 minutes can be brutal (but also the most important), so saving your favorite song or two for them can help. Lately, Naughty Girl has helped me survive when the going gets tough. Rather than make those last 5 minutes miserable, make them glorious.

If I really have to pull out the big guns, I think of inspiring quotes, such as without challenge, there is not change or do or do not, there is not try. Obviously, I interpret these lightheartedly!

I definitely need to start defining my strength plan more clearly, I think that is why I often get bored and leave early, I have nothing to aim for.

So I encourage you to set some goals, maybe 10 minutes before you start your workout. Whether it be running at a certain speed for a 20 % of your run or making it half a mile further before you walk or just making it through an entire episode "So You Think You Can Dance" (at 75% of your maximum heart rate if you want to get hard core on me) on the elliptical.

I hope these ideas help you stay focused and enjoy your workouts more. Recognize your accomplishments and feel great about achieving your goals. And every once in a while, feel free to phone in a workout, just not from your razor!

PS Janet Evans was once my idol!

Pilates Mat at Crunch/Vinyasa at Yoga Sutra

2008-06-04T13:57:00.004-11:00

Okay, let me start this post by saying that I had been looking forward to taking Masala Bhangra at the 13th Street Crunch for weeks! I was literally dying to take it. I took the mini class at Self Workout in the Park, and loved every single second. It is at the addiction level of spinning. Basically it's like a big Indian Wedding vibe, but you're more doing a Bollywood-esque dance. It's an incredible cardio workout, but your having so much fun, it's almost unfair to say it's a workout.

So what happened? I am basically an idiot. I was planning to get to Crunch for the 6:15 MB class at 13th street, but I thought I knew where the 13th street Crunch was, so I didn't look it up or anything. I arrived at the gym, showed my free guest pass, sat through about 10 minutes of the speil by the membership rep, and took a tour of the gym, when I mentioned the class, the rep looked at me blankly. Suddenly I realized that I was at the wrong place. I came to find I was at the Union Square location--for the record the 13th Street location is much closer to Union Square than the Union Square location. So I didn't get to go the class but I put a link to a 7 minute video of Sarina J's class below, there are a ton of them on youtube. Plus, here is an article on Sarina from Cooking Light.

So I was at the gym and ready to go, so the rep suggested the Pilates class. I got the last spot on the list, and although I was a bit disappointed, the rep assured me the class was really intense.

He wasn't kidding. The class was like Pilates on steroids. Ridiculous! The instructor Tina Thompson was super energetic. Every move was done at an incredibly high pace and with endless reps. Tina would say 20 more, and as soon as we got to 20, she would say 20 more, this happened three or four times for each move. Clearly math was not her best subject. So we did over 100 reps of a lot of moves. I actually found this really annoying, if I have 200 reps left I would like to know that rather than hearing 10 and knowing that I am no where near the end and the number has zero significance.

None of the moves were the Pilates moves I knew, but it was definitely an incredible workout. I am surprised my abs aren't killing me today! We did over 200 butterfly kicks while having our upperbody lifted with arms overhead and went directly into 100 leg drops! There was also weights and plates to really work the arms. One of the moves was doing a push up on the weights then jumping legs out and back. By the end of the second arm move, it was all I could do to support myself in plank position.

I did fairly well in the class, I never made it through all the reps of any move, but I did better than most. No one was able to do everything. I definitely left feeling the burn. I will say that the studio was like a sauna, at first I thought it was Bikram Pilates or something, but someone did suggest we turn on the fans, which helped a bit. I mean I was sweating five minutes into the class!

I would definitely recommend Crunch as a gym. There are plenty of locations in Manhattan and tons of great classes. The gyms are nice (not super posh, but more than serviceable)and the staff is incredibly friendly and helpful. Memberships are around $100 a month.

Since my yoga class at Yoga Sutra was not to exciting, I'll give a quick recap. The studio had a great reception area with a cute shop and lounge space. But it had no where to change! Everyone was shoved in a hallway, trying to wriggle in and out of clothes in a tiny space. -5 for bad karma!

The studio itself was nice and the 6:00 class was very full. I arrived early, even though I thought I was going to be late. As I mentioned, I grew up in a family that firmly believes that if you are on time, you are 5 minutes late, so the mere thought of being late sent me into a panic, and I practically sprinted the 40 blocks from work, making it to the studio in a record 25 minutes.

The staff was nice, but the instructor was late so I had to lie around on the mat for longer than I would like. I was thinking about the emails I could be sending if I could just go grab my blackberry from my bag, but I tried to remember where I was and focus on less material things. Namaste Melissa!

Finally the class started. It was a beginner/intermediate vinyasa class, but it was the easiest yoga I have ever taken. The class was fine, a great hour and 20 minute stretch.

But
-it did not bring me any closer to being a yogi
-it definitely didn't feel like a workout, but I guess that's not the point

However
-I did feel much longer and leaner when I left
-I still feel well stretched and all the back pain and tightness I have felt lately are gone
-my friend says the lyengar classes are really good
-it was free

So I am still on my quest to find the perfect yoga studio for me, but I have not written off yoga benefits by any means.

Also Betsy recommended a place called Yoga Effects, which was pretty awesome, possible my yoga nirvana. Another reader recommended Prana Power Yoga, which I have to try--the schedule just isn't the best for me!

Serious Fitness in the News

2008-06-04T02:13:00.002-11:00

There have been so notable fitness stories in the news lately, Crack Fitness worthy for sure :).

I just thought I would share a few quickly:

Gym Grunter Not Assaulted by Silencer, a Jury Rules

I heard about this story months ago in a spinning class! Then my friend just sent me the NYTimes article with the verdict. Too funny!

Dean Karnazes, aka Ultramarathon Man, just finished a 700 miles run through the 21 California Missions in 11 days. He finished with the San Diego Marathon on Sunday. See his blog here:http://dean.runnersworld.com/2008/05/on-a-mission.html

Finally, this article in Runner's World on Mario Lopez makes me laugh, he got to run the Boston Marathon, and he actually had the audacity to stop for lunch! The most coveted marathon entry on the planet, and the best runners in the country, this is not the marathon to grab some clam chowder!

Oh, and the ever exciting fight to host the Olympics: yay Chitown!

Healthier Lifestyle Changes Seem to be Working

2008-06-03T09:36:00.006-11:00

So it's been a week since I adopted my three new diet guidelines:

Guideline 1: Don't Drink Diet Coke (aka don't pour sugar craving stimulating acid down your throught thrice daily)

I haven't been perfect, but I have managed to drink a ton more water. It would take a very long time to enumerate my reasons for trying to ax the coke habit, but hopefully slowly and surely and I will be addiction free. My tactics have included:

1.) buying lemons to put in my water, which makes me really enjoy water

2.)drinking iced coffee, which has less acid and the milk I put in it makes up for the bone erosion due to caffeine However, I am trying to cut down on the amount I spend on beverages, so this isn't a great option, plus it's just too much caffeine for my system

3.)trying to wait as long as possible before succumbing to the coke. The way I start the day totally sets the tone for my day. A healthy breakfast sans DC totally helps nix the sugar cravings, mindless munching and runaway nighttime eating. Plus if I can make it until lunch without soda, sometimes I don't even want it!

Guideline 2: Eat only when hungry-going really well. I have had a few talks with myself about the two minutes of enjoyment a brownie will bring not being worth it two hours later, and that seemed to do the trick. Especially coupled with less sugar/DC in the morning which whets my sweet tooth!

Guideline 3: No eating after dinner. Also going well. A few times I have eaten a piece of fruit ( like a big ass apple or grapefruit), but that's about it. I have been reading and going to bed earlier, not enough sleep always makes me ravenous the next day!

I have lost 2 pounds. Although I can't tell AT ALL, I think it is actually weight because I have hopped on the scale every other day and the number has always gone down with no fluctuation.

I think this is partially due to a lot more natural exercise, thank you very much good weather.

I have had about one treat each day ( I didn't plan to have or not have any, but it ended up about one a day) including, Pinkberry (with my fav girl :), cookies, half a brownie, samoa flavored tasti-d-lite on a sugar cone, and Mister Softee.

I love ice cream more than any man I've ever met (since I have never been in love-tear), so I am glad I can still have it without guilt. Although, I wonder if I would have lost twice as much if I had been perfect--but I am not! In case you didn't get the reference, it's based on one of my favorite quotes is by Walt Disney: "I love Mickey Mouse more than any woman I have ever met."

I also have Friday nights and one brunch a weekend reserved for whatever the hell I want, and always have. This Friday I had half a pizza, 3 glasses of wine and ice cream, quite the splurge even for me!

The point is progress not perfect, a little change can go a long way. And I NEVER felt hungry, overly concerned with food, or deprived to boot! For me it is clearly more the way I eat, rather than what I eat. Besides the treats and Friday my diet was very clean and well balanced with plenty of fresh fruits and veggies.

Today I did treat myself to a healthier summer treat mango on a stick! Brilliant.

Yesterday, I did a free CRAZY pilates class at Crunch, tonight I am taking a complimentary yoga class at Yoga Sutra, and tomorrow is my free NYRR Anniversary Run. Lots of free workouts and lots of reviews coming up!

Race and Wrap up

2008-06-01T12:26:00.012-11:00

Thursday: I was really tired from Wednesday's workout, and building my nightstand and barstools, so I went to the gym to escape...a detox workout if you will. I did a very easy 30 minutes on the elliptical and 10 on the bike. Since I wasn't sweaty, I went into the sauna to just relax for about 10 minutes...ahhhh!

Friday: I really only had time to workout in the morning.
I was not an energetic exerciser that morning, lots of yawning on the elliptical. I did 15 elliptical, 15 walking at 5% incline at 4.5 mph, and 5 on the rower. Then 50 squats on the bosu.
I don't think I've mentioned this, but I am quite a bootilicious girl--very disproportionately to the rest of my body, almost comically so, thus I try to tighten as much as possible.

The weather has been SO AMAZING that I have been doing a ton more natural exercise, walking, walking,walking. I can't bear going underground and miss out on the beauty of the day. So I walked about 20 blocks to pick up my lunch from my favorite salad spot Benvenuto, and got an amazing, avocado, spinach, sundried tomato, sprout, edammame, broccoli, cuc and carrot salad with some balsamic and a slice of whole grain bread. Yum, then I hiked back.

I took the subway to NYRR to pick up my race packet, then walked from 5th and 89th (enjoying a glimpse of the Gugg.) to Grand Central to catch the subway. This was a quick walk, the typical NYer walk like your late even if your early. I got to pass my favorite NYC building the GE, formerly RCA Victor Building. I am not sure why it is my fav, but I do love it. I have always been an architecture dork, but building so much furniture (the ikea stuff is barely more than a sapling when you take it out of the box), I appreciate all the detail and work that went into the gorgeous old buildings even more.

So my quick hike home to change did add a bit to my daily exercise tally, but later that night, after 3+ glasses of wine, the elevators weren't really working so I hiked up 20 flights in heels! Luckily my date was a good sport!!! The laughing and talking on the way up really winded me!

Saturday: 30 elliptical, 20 rower (while watching Maria Sharpova kick ass), 20 minutes bike. Later I decided to climb all 29 flights of stairs, since I am no longer in a 3 floor walk up, I think I will do the whole trek every other day to make up for it. Plus, I REALLY want to do the Empire State Building Run Up at some point. I am a nerd!

Sunday-Japan race (4 miles), plus walking from 102nd and the west side to grand central, probably another 4 miles, but incredible SLOWLY.

The race went well, although I arrived a little late, so I literally sprinted to bag drop off to make it to the start line on time. It was pretty funny that the majority of the people on the uptown 6 this morning were doing the race. Why else would anyone be up so early? It has been a sporty subway weekend. It was nice to feel the comraderly though. I have been on quite a few trains that have been completely dominated by METS clothing. I would say 75% of people were wearing at least one METS item, and of those people, 90% were wearing more than one.

Oh yeah, the race. I was able to really focus on form. "I Tiki tiki" as Ramon would say: short strides with little arm swings on the uphills and then wider strides with larger arm swings on the downs and flats. Halfway through I thought to myself that a sugar free Red Bull would have made the race a lot better--lol. The course was the easiest 4 mile loop of the park, 102nd down to 72nd street transverse and back up. The only thing that it made it slightly more difficult was that the uphills were on the second half. Plus it was much sunnier on the east side. It was great that they limited registration, so I didn't feel like I was stepping on anyone. I still feel right in the 50% for my age gender though. :(

It was great to be in the park again, but the cherry blossoms and daffodils that made my heart swell a few weeks ago were gone. When you live in concrete ugliness for too long, flora and fauna is pretty exciting!

I also did some strength at the gym when I got home. Lots of abs (on the ball, mountain climbers, with the medicine ball and on the hanging contraption), a few squats and lunges (very few) and then arms. Wow, I am kind of concerned about how weak my upper body is. After about 2 sets of 15 of about 6 different exercises, my arms were searing. And I could only do 5 push ups easily. I tried to do a second set, but could barely eek it out. I must do some reading on proper arm exercises and work up more strength. I love lean toned arms, so sexy!

I hope everyone had a great weekend with gorgeous weather! xoxo Meliss

Lazy Day and Japan Run Booty

2008-05-31T02:29:00.008-11:00

I had full intentions of running to Socrates Sculpture Park and taking one of their free yoga classes this morning. They really have a lot of great offerings:

(On a side note, pretty much all NYC parks have free yoga classes during the summer, so check out websites for nearby offerings--okay, I am lazy today!--I'll get my act together for you guys and do a listing later this week too.)

Yoga in the Park
Saturdays, May 10 - September 27 (rain or shine)
First session: 9:30 AM - 10:30 AM
Second session: 11:00 AM - 12:00 PM

Pilates in the Park
Sundays, May 11 - June 29 10:00 AM - 11:00 AM (rain or shine)

Tai Chi in the Park
Sundays, May 11 – September 28 11:00 AM - 12:00 PM (rain or shine)

Capoeira in the Park Saturdays, May 10 - September 27 12:00 PM - 1:30 PM (rain or shine)

However, I woke up at 6:30am with quite the wine headache and really felt the need to take the morning slow and laze around a bit. Although, if I had known I was going to wake up so early, I would have definitely decided to go out dancing with friends rather than being lame and staying in, so it would have been worth it. I feel as though I am being punished...haha.

I decided to take a stroll down along the piers by the water, I live in Long Island City right on the water's edge. It was incredible, the quiet of the water and the stateliness of the skyline, even though it isn't a sunny day, it was beautiful in it's own way. I also discovered a little garden area that filled me with joy!

There is something about living by the water that I find so restorative for the soul. I always feel more at peace with a greater sense of clarity when I am by the water, even without the sound of the ocean waves lapping onto the beach, it's still quite magical. This is technically my third time living by the water, first on Martha's Vineyard, next for a couple months at the South Street Seaport and now in Long Island City, on each occasion I felt and now feel like literally the luckiest person in the world.

I'll add pictures at some point! But for now I'll put in the view from my bedroom, even on my crappy camera it's pretty cool. I want everyone to move into my building or at least come visit!

This is the Manhattan skyline, my camera really sucks, but you can see the Chrysler Building. This is looking out to Queens with lots of bridges.
This is proof I am in LIC, with the Citibank Building standing tall.

After strolling around the piers, making love to my new neighborhood. I headed up to the roof deck of my building to read some magazines. I was all alone, which was quite a switch from last night when the cabanas were hopping and the vino was flowing. I am not sure which I prefer, although I definitely appreciated the "me time" today!

I'll definitely head to the gym at some point today, but first I think I will tackle building some more furniture, hanging pictures and curtain rods and the never ending organizing process. I will NEVER move again. Famous last words.

In other news, I am doing the Japan Run tomorrow. I went to pick up my race packet yesterday, since the race starts at 8am (Why?) and they aren't doing day of packet distribution (why?) and NYRR is on 89th (why?) so I didn't want to be forced to make a trip uptown if I ended up having afternoon plans today. Anyways, usually I don't really pick up anything except my shoe chip (which records your time) and the bib (so they know you are not a bandit runner), but this race seemed to have quite the mother load of goodies, so I figured I might as well pick up the jam-packed tote, compliments of Mitsubishi.

I thought I would share. If you have never run a race, sign up for a 5k, it's always fun to get free stuff and there is no need to be intimidated. Short runs are for all levels, and serious runners rarely waste their time with community runs, there are just too many people to get a good time.

In the bag: Chocolate Peanut Butter Soyjoy bar. I hear they are pretty gross, but my curiosity will probably get the better of me.

The T-shirt. Definitely don't need another t-shirt, but it's kind of cute and unlike most race t-shirts, not MASSIVE.
There was also this really big electrolyte fuel stuff. I really don't think I could take this much substance without gagging. Plus, it's only 70 cals total (really?) which defeats the purpose of having a quick source of energy on the run. I am not impressed.This is actually really awesome, a Zagat guide to the best Japanese restaurants in the US!
Water bottle, can't have too many.A laptop case?
Lots of info on running and marathons in Japan.

The important stuff. Shoe chip and safety pins--always forget them!

And the bib!

Happy Saturday. I'll let you know how the race goes tomorrow.

Run for Some Tiffany's

2008-05-29T09:06:00.004-11:00

Super exciting news!

The Nike Women's Marathon (which sold out in hours) is open to everyone, everywhere. So get ready to run like a girl, ladies.

All you have to do is own a Nike+ Ipod Sport or the Nike+ Sportband, and you can register to log 13.1 miles on October 19th. There is no need to be in San Fran. If you don't own any nike+ sport gear, you can get it on amazon or the Nike website and if you don't wear Nike's, you can pick up a shoe pouch for under $10.

There is a $45 registration fee, and all finishers will receive a key chain designed by Tiffany & Co. and a Finisher's T-Shirt from Nike. You can run on your own (the nike+sports stuff will track and send the info to Nike via your online account) or sign up to join runners near you. See website for details and locations.

There are no excuses! You have plenty of time to train!

While my San Fran experience was irreplacable, as you can read in my earlier posts, I am so excited to be able to participate without having to spend the money to go to SF.

It is also a great girl power event; I read one reaction from a guy who ran the Nike Women's Marathon and he said something to this effect: why do they let guys sign up for this? When I finished they handed me a necklace and pink shirt that said "ran like a girl." Quel Beast. Darling, what did you expect?

Workout/diet Update

2008-05-27T15:35:00.003-11:00

So far my "eating lifestyle" changes have been going pretty well. Progress, not perfection. I would like to point out that I think adopting lifestyle changes is a far better idea than going on a diet. With the exception of diet coke, I am not trying to cut anything out of my diet, but I find making changes like not mindlessly grazing/eating and not grazing and having dessert after dinner, cuts down a lot (but not all) of my cookies, chocolate, ice cream, bites of this and that (the extras as Joy Bauer would say), so that seems to be good.

I haven't been perfect with diet coke, but I have cut down about a third of what I used to drink and boy have the sweets cravings subsided! I literally went all of Tuesday without ever thinking about sweets and ate no refined stuff all day, which is very unlike me. I have found the key is to get through the morning with out any stimulants like diet coke or really sweet things, then it is smooth(er) sailing from there.

Of course the workout part is the easiest part for me! I just love the high of an intense workout and the lingering happy buzz that I feel on the way home from the gym. Even on days when I really really don't want to go and drag myself through the workout, I think of this motto: you never feel worse after going to the gym. It's true.

So onto the workouts:

Monday: 30 minutes on elliptical (watching Jon and Kate+8--I am a dork!_
15 minute treadmill run

Leg/glute work
Quad press about 24 reps, half regular, half down in 2nd position, plie style
abductor and adductor machine (24 reps each)
hamstring curl machine-20 reps
quad extension machine-20 reps
22 total lunges with 5 pound weights doing overhead presses
24 back lunges with weights while extending arms to the side
25 squats on that half ball thing (bosui?)

Arm work
5 minutes general arm work, curls, tricep extensions, etc.

Ab work

Stay slim on the Road Workout

With my own additions.

After "the dolphin" I go into my own plank series.

I stay in plank and then I jog my knees (basically alternating) for 30 seconds. rest for 10 seconds. Go back into plank for 30 seconds. Do double knee touch downs for 30 reps in plank position. Rest 15 seconds. The I go into plank and alternate touching my hips to the ground. Left hip touch, return to center, right hip touch. For about 30 total touches.

With the "Grasshopper" I usually do another 12 reps.

After the "Balancing Calm" I do leg lifts in that position, 12 on each side, plus 10 leg circles in the position, in each direction.

I also did a lot of walking on Monday.

Tuesday:

35 minutes elliptical
30 minute treadmill run

Lots of abs, including the Stay Slim on the Road Workout, 100 sit ups on the stability ball, leg lifts on the ab thing I can't remember the name of but you hang and lift your legs. Plus a few rounds of regular crunches, bicycles, the sit ups with a medicine ball.

Wednesday:

10 minute warm up run at 6 mph
Master the Treadmill with OK GO

35 minutes on elliptical

10 minutes stretching sore muscles.

I also started out my morning by walking to work from Grand Central about 2 miles.

Lots of short races coming up, and I need to try out all the classes I have been eyeing!

Thanks for the comments, I will respond soon.

Sleep Running!

2008-05-25T17:07:00.003-11:00

So you all know I can't resist free fitness opportunities, and the New York Road Runner's is offering free registration for their Anniversary Run on June 4th, and you all know I can't pass up free fitness opportunities! (It usually costs around $15 for NYRR members.) This races counts as a qualifier for the New York Marathon entry. In case you don't know, if you run 9 races within a year with New York Road Runners and volunteer at two races, you get automatic entry into the NYC IMG Marathon the next year. Otherwise you can enter the lotto, but chances are slim (I am in it for 2009), or donate a lot of $. If you enter the lotto 3 times in a row and don't get in, you automatically get in. There are other ways to get in, but those are the basic ones.

So the catch is that it starts at 5:30 am on a Wednesday morning. OMG is that early. However, in coercing my friend to do it with me, we came up with a brilliant plan--run in our pajamas.

But of course, pajamas alone was not enough, by the end of our plotting we decided to wear pajamas, rollers in our hair, eye masks, and to hold teddy bears. Yes, while we are in our 20's and 30's, this seems fun and hilarious--and not at all lame. Plus, it's a great excuse for a slumber party on a school night...lol. You all are welcome to join, pajamas and rollers optional! Sunrise and invitation to post-run coffee included!

Don't worry, there will be photos!

My own challenge

2008-05-25T06:44:00.007-11:00

I am finally done moving, although I feel like the settling and nesting will go on forever! The more I do the more seems to need to be done. But it is so worth it because I can't even believe how great this place is!

Back to my challenge, one shared by so many, those last 10 pounds. Over the last year and a half, I have put on about 10 pounds. While I am in the healthy range, I just like how body looks and how my clothes fit at the lower end of the healthy range. So I have created a plan--the easy part--and now I have to get started and follow it--the hard part! I have really fallen off the wagon so serious work and change is necessary!

The Diet Part

While exercise will clearly play a part, I know that diet is what is really holding me back, so I have come up with 3 basic changes to start. Ideally there are about a million things in relation to what I eat and how I eat it that I should change, but first I need to master these and then add more as necessary. The funny thing is most people think I am such a health nut, but while I eat mainly health foods, I eat too many of them and plenty of unhealthy foods (mostly sweets and refined carbs) too.

Change #1-Eat only when hungry. So simple, if everyone did this, noone would be overweight! However, it is the habits: mindless grazing, dessert everynight before bed, the mini toblerone you can't resist whenever you are at that certain deli, the calorie bomb cosi bread that comes with the salad. There is also the emotional eating. I am not sure how much of an emotional eater I am. But when you can only eat when you are hungry, you tend to have to actually deal with the emotions that rise to the surface instead of being swallowed, so I will have to see how much work I have to do with that! I feel the mindless eating and habits are certainly more of a problem for me!

Change #2: No Diet Soda! My deep dark diet secret, is actually not a secret to anyone who has met me. I love diet coke with all of my heart. I always say that I should be a diet coke add because I am always so blissful when drinking it. However, my DC habit is out of control. I have been trying to quit for so long, and I can't seem to do it. It is like smoking for me, although my smoker friends refuse to believe this. Anyways, I have a list of 60 reasons not to drink diet soda and yet I do it every single day, several times a day. So that will actually be the hardest thing. It is not that I completely buy the recent studies claiming that artificial sweetners make you fat, but I definitely know that they leave me hungrier and craving more sugar.

I swear this photo is completely candid--it is a little old though! I had just biked ten miles from Oak Bluffs to South Beach on Martha's Vineyard. And all I wanted to refresh was my diet coke--this coke looks huge in the photo, but it is a 20 ounce not a liter!Why don't I love water? I also had a lovely Treehugger sandwich from the infamous Humphrey's in my bag.

Change #3: No eating after dinner. This will cut around 300 calories out of my day, so it's a no brainer. But it is a habit,so that will be the challenge. I ALWAYS have a snack or dessert after dinner. I'll let you know if I come up with any effective strategies!

The Exercise Part:

I find that getting in 5 workout sessions of at least 65 minutes of challenging cardio is what it takes for me to start dropping pounds, so that is the goal with 3 30 minute strength sessions a week as well. Yoga/pilates where ever I can fit it in!

Kick off workout:

Today I did the first workout I have been proud of in a long time.

I went downstairs to the gym and did 15 minutes on the treadmill walking at 5% incline at 4.2 mph. I was watching Everyday Italian. It's a little weird to watch the Food Network while working out, but I have to get my fill of Giada! I love that the gym in my building has TVs that get every channel, so I have no excuse to watch tv on the couch if I haven't been to the gym yet. After that I did 30 minutes on the elliptical. Then I ran to the Socrates Sculpture Park-- I love this place; they offer capeoria, yoga and pilates free in the mornings! It was about 2 miles to the park. I did fartleks: sprinting as hard as I could for a minute and halfish and walking just long enough to catch my breath. I had to walk most of the way back, jogging parts of the way when I had the energy. While I am clearly not in the best shape of my life, at least I ended my workout feeling like I had done my best.

Thanks for bearing with the long post. Hopefully I can drop the last ten! Send any suggestions my way! xoxo

Summer Loving via Running

2008-05-22T02:11:00.005-11:00

Umm. The title of the post is so cheesy, I apologize! Yesterday, I literally fell off the stairmaster when a friend tapped my on the shoulder at the gym. Why? Not because I was totally in the zone, but because I was completely agast to see the word SEX on the cover of Runner's World.

They have a small section devoted to love and running, and even go as far to assure people that pre-race sex can only be of benefit, forever banishing the phrase "not tonight honey" in this context. Excerpt for May/June issue below:

Prerace WarmupDoes sex before competition hurt your running?

Not tonight honey, I'm racing tomorrow. It's an ancient excuse--literally--dating back to Ikkos of Tarentum, who swore off sex for months leading up to the Olympic Games of 44 BC. (On the upside, Ikkos won the Pentathlon.) But chances are you won't exert enough energy to tap into your reserves. "Ten minutes of sex burns 50 to 60 calories on average, equivalent to walking a half mile," says Tommy Boone, Ph.D., author of Sex Before Athletic Competition: Myth or Fact. Even better, sex could possibly improve your performance. "There is anecdotal evidence that it has a positive effect," says Boone. "If sex helps you relax, reduces your anxiety, and helps you sleep, then why would you give it up? You could be worse off not doing it." Now there's a new way to get a little faster.

A few other interesting things that I read about recently are Fitness Singles and Running Singles. I know nothing about these groups other than that they are growing in popularity. Not that I am putting down running to meet people or online dating. I didn't join Team in Dating, I mean Team in Training to meet guys, persay, but I didn't totally escape the inevitable. Who doesn't want to date a fit person? Although, I must admit, many male runners are too skinny for my taste!

What I do love are the New Balance commercials about running from their very expensive new ad campaign: Love/hate is the new balance. Good job guys, they rock!

I never thought of New Balance as running shoes, maybe hiking, but apparently they are, according to Clander anyways :).

Okay, enough about fitness friskiness! In a post coming very soon ( I promise), I will discuss my new fitness/diet goals and my plan to get back into shape!

xoxo!

Weekly Workout Wrap Up

2008-05-11T16:27:00.003-11:00

Monday-Crunch Fat Burning Pilates Video

Tuesday-lots of energy and somehow extra time to sneak bits of exercise in here and there!
morning-stay slim on the road workout from Fitness Magazine
mile walk to work
Afternoon-25 minutes elliptical, 10 minutes stretching
Evening-2 miles walk, stripper strength class

Wednesday-2 mile walk (I walked to the tnt event instead of hopping on the subway)

Thursday-Power circuit-10 minutes elliptical, 10 minutes rower, 10 minutes treadmill, 10 minutes stairmaster --if I have extra time, sometimes I will do this twice, but not on my lunch hour!
Also a mile or so walk through Soho, but at a very leisurely pace.

Friday-Crunch fat-burning Pilates video

Saturday: Workout in the Park: all classes 20 minutes (I'll go into detail about the whole day in another post:))

Strength and Alignment
Latino Groove (1/2)
Absolution (1/2)
Cardio Tai Box
Retro-Robics
Camp Crunch
Million Dollar Knock-out
Masala Bhangra-I heart this!

Sunday-Tried to run, but I was too sore! So I went on a 5 mile walk instead. I'm a little obsessed with Gavin Degraw's song, "In Love with a Girl" so it was nice to be able to listen to slower music.

My calves are really burning. I am not sure whether this is because I wore heels a lot this week (4 inch pumps all day Friday!) or from Self Workout in the Park!

Running Reflections one year later

2008-05-08T08:44:00.003-11:00

Last night was the Team in Training Fall event kickoff! (there is still time to sign up if you are interested.)

People who had never run, biked or swam more than a few hundred feet were starting their journey to the finish line of the:

Westchester Triathlon
Nations Triathlon
Nike Women's Marathon
Marine Corp Marathon
New York City Half Marathon Presented by NIKE
ING New York City Marathon

There is still room to sign up if you are interested!

I ended up skipping my workout for the day to volunteer as part of the alumni committee. (okay, I actually hit snooze instead of going to yoga in the morning and then went to Sephora to do my make up and try Michael Kor's Island Capri fragrance on my lunch hour instead of going to the gym.) But by the time I got home around 9:30, I was too tired to pop in a work out video.

But seeing so many people start their endurance event journey with TNT was totally worth it!

I was practically bursting with excitement for them! I remember being in their shoes, listening to all the cancer survivors speak, the coaches talk about the program, the TNT staff doing silly fundraising skits, the mentors reassuring all the nervous newbies!

Team in Training is such a special family to be a part of! I caught up on gossip with a few of my favorite girl friends. Saw a former co-worker. Wished my Revy luck with her half-iron man triathalon in Florida this weekend, and met a few new people too!

I am going to mentor a season. I just have to decide which one! It's a big commitment, so I need to find a season where it is not too cold for my wussy butt!

Anyways, I got a few goodies while I was at the event. I got to talk (ahem..flirt) with the (cute) Nike Town boys who had a both in the lobby where I was greeting. Now 82 of the 84 shoes are made to accomodate the Nike Sport+ipod+ and the Nike+ Sportband.

I really love the new retro looking Nike Air Zoom Hayward 3+ sneakers! Even though retro usually isn't my style! Alas, they aren't great for runners who need support for stability!

I also found out that the free Nike running groups are available at 4 locations:

NY Running Co. Time Warner Center, 2nd Floor
Mondays@ 6:30

Niketown
6 East 57th Street
Tuesdays and Thursdays at 6:30pm
Saturdays and 9am

Paragon Sports
Broadway at 18th Street
Wednesdays at 6:30pm

Starbucks 164 7th Ave Park Slope Brooklyn
Sat. 9am

There a several cool thingsabout these FREE groups:
-you can test about Nike shoes and products and
-you have a place to safely leave your stuff!

The TNT goody bag also had:

A free Pilates Reformer class!

A three day pass to Equinox Gym. The classes there look so amazing, I can't wait to try them! How will I even pick? Suggestions?

My friend is also giving me a bunch of passes to the equally fabulous Reebox Sports Club, so I have a lot of exciting workout opportunities coming up.

There couldn't be a better time to get free stuff because I am moving to a much much more expensive apartment next week, which is like half the size of my current one. I know it seems ridiculous because I have a great apartment now, but it was time for a change. My new building has a state of the art gym, spas, a 4 season pool, tanning decks, a movie screening room, wireless lounges, a billiard room, boccie ball on the roof deck, and laundry in my unit (omfg!). So I am nervous and excited! Sorry if I sound like I am bragging, for the record my room (looking out at the skyline from the 29th floor) is TINY!

Another great goody bag find was Keribar! I had heard about these bars designed by, nutritionist to the stars, Keri Glassman, but I had never had one! So good. The ingredient list wasn't too bad either. They aren't raw like larabars, but they do have a little bit more protein. I really loved the cherry almond, and all the flavors sound great--chocolate chip strawberry and apple peanut butter! The texture was kind of like a powerbar, but it didn't taste like nastiness! Definitely a new fav!

I went to Self Workout in the Park today, so I will post about within the next few days. I have been so busy lately, I haven't been in my apartment more than two waking hours in weeks! I am working about 25 hours overtime this week and moving this weekend, but after that I should be more consistent!

I hope you guys are getting some nice May weather wherever you are!

Rebel Rebel-StripXpertease

2008-05-07T09:31:00.002-11:00

So yesterday I tried something really different...a strip tease workout class. My super hot co-worker has been going for years, and I finally got the free time in my schedule and gumption to go with her.

I wasn't sure what to expect. I kind of figured it would be better than the wimpy Carmen Electra yawn-fests, maybe something like the gym-goer geared strip classes at Crunch.

This was much more. I took it at StripXpertease. It was the real deal, like after many many more lessons, I could probably be a stripper. Plus (and perhaps most importantly) it was a great workout!

There was intense thigh, calf, and glute work in the first section of the class. Advanced students do the class in insane stiletto heels, but I chose to take my first class barefoot. I honestly would have died otherwise!

It's hard to explain the class exactly, but you do a lot of strengthening exercises that just happen to be lap dance or strip tease moves. We used a chair while we rolled our hips, dipped, grinded, squatted in every suggestive way imaginable and then held our legs in positions that required serious strength and flexibility.

Moving along, we had a great stretch session before moving on to ab and leg work. This was done leaning back in chairs, so your abs had to be fully engages to lift your legs straight out in front of you, and then cross, close and lift them all over the place.

We then moved onto the floor for what I would describe as grinding in the bridge position.

We finished up with a few walks and more stretching.

What makes this different from any other workout was how comfortable you have to be with your body. While you are using every muscle fiber to lift your self out of squats, you are also grabbing, touching, squeezing, closing and opening pretty much every female part of your anatomy. I honestly felt like it was very freeing to be so in touch with my sexuality. It really is empowering to feel sexy, pretty, and strong. The class is for 18 and up, which I think is appropriate. Although Jess might argue 14 is a fine age for such types of sexual awareness. :)
If you have any curiosity--and want to feel free, liberated and sexy--definitely try the class. Even if you aren't really THERE yet. Everyone is wearing leggings or yoga pants with t-shirts, so it's not thongs or anything. Plus, you only have to do as much "touching and grabbing" as you feel comfortable with.

Kimberly, the instructor, was awesome! She really pushed us, didn't let us give up, and despite the awkwardness of some of the positions, reminded us to be sexy! I didn't find out until after the class that she was a stripper for 8 years! She started StripXpertease and there are branches in Texas and New York. She was energetic, demanding and funny. Especially when she referenced which moves translated to the bedroom or the nightclub. You can check out her blog too.

It is always good to feel a little rebellious. Kind of like eating ice cream straight out of the half gallon container...after you have already had a bowl! And I figure being rebellious with workouts is probably better than with food or money!

For the record, my legs were burning climbing up the subway stairs this morning!

Tips for finding the perfect shoes

2008-05-05T07:24:00.004-11:00

Finding the perfect sneaker can be a tricky, in some cases, even a daunting proposition. There are so many variables: pronation, foot shape, stride style, intended use, terrain. All of these come into play on your quest to find the shoe that will make you feel like Paula Radcliffe.

Typically, it is recommended that you replace your shoes every 300-400 miles. It really does make a difference. I should have been better about tracking my weekly mileage, so I wouldn't have been running on dead soles for so long. Next time, I will plan ahead and take the time to try out a new shoe.

The right shoe can help you avoid injury and make running or any exercise far more enjoyable, so it’s worth a little leg work. Not to mention that it’s a reasonable financial investment to buy new shoes every 3-4 months.

My first tip is to do the arch test.

Wet your feet and then step onto a piece of card board. Step off and check out the marks left behind.

If you the space between your ball and heel is filled in (almost solid across), you have low arches.

If there is a thin line between the ball and the heel, but it is not totally filled in, you have a moderate arch.

If there is little to no line connecting ball to heel, you have a high arch.

Making sure you have proper arch support is very important when looking for a shoe, the higher your arch, the more support you need.

Another thing to check is your old shoes. Look at where they are most worn down on the soles to help determine where you need the most support.

Then I would recommend checking out the Shoe Dog-Shoe Finder on Road Runner Sports. It asks you many questions in order to determine the best shoes for you, and then offers you a wide selection of matches. It kind of rocks.

I like to look at the shoe reviews in runner’s world, but that is just to get an idea of what is out there, and what other people have enjoyed.

So now that you have an idea of your arch type and possible matches, I offer you something I think is essential: go to a great shoe store.

I often declare my love for Jack Rabbit Sports, but there are any others. This is what to look for:

Knowledgeable staff—who aren’t too pushy and just want to sell you stuff

A treadmill with a video camera. You should actually test your shoes by running, not just walking around the store for 30 seconds. The video really helps the staff assistant and you analyze your stride to determine your pronation and support needs. Nike operates a Runner's Station on 15th and the Westside highway that actually lets you test drive shoes and equipment--like the Nike+ Sport band. Plus they sell water and gus. They will ALSO let you store your stuff in lockers for FREE while you run!

Any good store will have a treadmill for you to use with similar technology. The Addidas Sports Performance Store will actually analyze your foot and design a custom made shoe for you.

Try many, many pairs. And at least two or three sizes. It will feel a bit like What Not to Wear, but you need to be able to compare.

Make sure you are totally happy, don’t feel pressured to buy a pair just because you need them or you feel like you took up a lot of the customer service person’s time. It’s okay!

Make sure the store has a good return policy. They should allow you to return/exchange your shoes even if you wore them once or twice.

Happy shopping!

Tomorrow is always another day.

2008-05-04T03:13:00.005-11:00

So I decided not to run the half yesterday. I woke up with a headache, and it was pretty cold outside, so I elected to sleep in rather than try to muddle through 13 miles.

I am glad I did because I feel the best I have in over a week today. In a few minutes I am off to volunteer for Team in Training handing out information at a Nike Runner's booth near Chelsea Piers before meeting friends for a very late brunch.

Since my dvd player broke I have been relying on vhs tapes for my workout videos. I have Crunch Fat Burning Pilates and The Ultimate Video Workout by Kathy Smith. I have to say my 1986 Ultimate Video Workout rocks the house. It is really good and really challenging, mostly of endurance. I recommend it if you can find it on ebay and can handle bad 80's workout clothes.

This morning I did Ashley Simpson's workout from this month's issue of Shape. Pretty good, I worked up a sweat! I'll post it later if you want.

In other news, I am totally excited to have a new pair of Asics GT 2010. My old ones were so worn down, running felt like driving on a flat tire. Since I knew my size, I scouted several online sites, Road Runner Sports, Zappos, and then found them for $59 at The Finish Line website. I'm not a huge fan of the pink, but all the shoes I find attractive always turn out to be poor choices for my foot shape and running stride.

Can't wait to take them for a test drive! Paulo Nutini's song, new shoes, is stuck in my head right now. I am such a dork.

Oh, I am also excited to try a striptease workout class on Tuesday. More on why later!

Off to take the dog for a quick walk before heading out for the day. Enjoy your Sunday!

To half or not to half?

2008-05-02T11:54:00.003-11:00

So much for getting back on track! Now I know why I hate to miss a day, lethargy is so comfortable. Actually, I have been feeling pretty crappy all week, canceling plans left and right. Despite plenty of sleep, I have been having killer headaches. Needless to say, I only made it to the gym once all week. And of course, I felt better than ever! I turn into a total bitch when I don't workout, my poor co-workers!

So here is the dilemma, do I try to run the brooklyn half tomorrow even though all day I just wanted to crawl into bed?

I actually feel a tiny bit better now--maybe that's because it is friday night. I think I will take Betsy's plan of attack and go for a mini run tonight and see how I feel. If it's not raining when I get up at 6:30am to make the hour and half subway ride to Coney Island, I might try to muddle through!

I am so tired of not feeling fabulous that I might just pretend to feel fine until my body gives up on this migraine misery!

I'll let you know how it goes!

HAVE A GREAT WEEKEND!

Ummm...sorry

2008-04-30T11:42:00.002-11:00

There is really not much else I can say. Life interrupted my blogging, fitness, mental and physical health in a major way...and I kept meaning to put up a brb or bbs message and never got around to it. Needless to say, you have missed no exciting exercise, fitness or inspirational news of any kind from me.

While I'll spare you my sob story, it's sufficient to say that between finals, health issues in my family, making a major life changing decision that has kept me up many a night--that I am finally accepting and hoping for the best, I fell off the well-balanced, gym-junkie, reliable blogger wagon.

BUT I'm Back! Done with classes for two glorious months, so fitness and a healthier diet will work their way back up the list of priorities. Just in time for a last minute summer shape up too!

Sadly, my dvd broke, which of course, only makes me sad because I can't do my workout dvds, so here is my favorite workout while watching tv routine:

Jogging in place 2 minutes

Squats for one minute

Jumping jacks-1 minute

Running in place with high knees-2 minutes

Front lunges with over head press-1 minute

Push ups-15

Jumping rope-1 minute

Shadow boxing-1 minute

Running in place-kicking your butt--1 minute
(11 minutes)

Then

The Hundred

Leg Drops-20

Ab Ovals-Crunch left move to center with out dropping, then move to the right-10 in one direction, then 10 reverse

About 5 minutes

3 Sun Salutations (google for directions please :))

About 5 minutes

So the whole routine is about 21 minutes, give or take. You can rest on the commercials, or just go straight through.

I repeat this 1-3 times depending on energy and whether the show is 30 minutes or an hour.

Today's Workout

2008-04-18T01:33:00.004-11:00

Okay yesterdays workout, but for the sake of tagging, today's.

Thursday:

30 minute elliptical

600 crunches-different variations. My favorite: plank position, alternating touching your knees to the ground quickly--or jogging it out as they say at Physique--then touching both knees down together, then touching hips to the ground, right then left. This one REALLY works the obliques.

I walked about 30 blocks to where I was having dinner.

So I managed to stay out way too late with friends Wednesday and Thursday, and ended up not getting to yoga either morning! Boo. I wake up early enough, but I don't have the energy!

Tonight I am just planning a regular running, elliptical combo with at least 25 minutes of strength.

This weekend I will take you on a virtual run through my favorite battery park city route and resume my rock your body challenge with a great workout to do while watching tv!

Oh Hungry-Girl isn't always my fav, but today she has a GREAT post!

Happy Friday!

I felt like I needed a picture, and one of my favorite things about the beginning of spring in the city is seeing the cherry blossoms open up. It is always a serendipitous surprise!

workout updates!

2008-04-16T09:50:00.001-11:00

I have been meaning to include my workouts daily, but I always forget!

Monday: rest day
Tuesday: 1 hour vinyasa yoga
Wednesday: 20 minute run @ lunch, 1 hour run after work

So you want to be a runner? Join the Club

2008-04-15T14:13:00.003-11:00

Running alone is not fun, especially for non-runners. However, running with people IS fun.

This translates to all endurance sports, I will touch on triathlons and century rides too. It's like a great spinning or aerobics class, the energy of your classmates, along with the screaming, hyper-active instructor makes it easier to get through than most 45 minute solo workouts.

The one part of my running story that I left out in part 1 of "So you want to be a runner," was my moment of decision.

I went to watch my best friends--and a few other acquaintances--run the Marine Corps Marathon in 2006. After listening to his training stories and how marathon training had really changed his life, watching him cross that finish line was the moment I truly knew I wanted to do the same.

We couldn't have had more distinct running pasts, he had been a very fast high school runner, and I had muddled through a few 5K's.

Despite the fact that he and our other friends barely made it through the very tough, windy 26.2 miles, all swearing it was their last marathon, something inside me knew that I had to prove to myself that I could be part of this elite 1.5% of long distance runners that crossed the 26 mile threshold.

I knew I couldn't do it alone and I didn't have any running friends, so on my third Team in Training info meeting, I conjured up the courage to sign up. My cousin had done two marathons with TNT, and even as a self-declared "non-joiner," she couldn't say enough about the experience.

What makes running groups, like TNT so special--but I'll give you links to many others--, so much better than training on your own?

I touch on this in early posts, and while I could go on and on (as you know I like to do), I will try to keep this short, sweet, and speedy!

1.) You get unparalled coaching that makes running idiot proof, safe and 100% effective. 100% of NYC TNT runners that make it to the start line, cross the finish line. Everything from shoe clinics to nurtrition clinics to terrain training is covered. And let me tell you, there is NOTHING like having coaches on the course with you the day of the marathon. I literally felt like P.Diddy or Oprah. I will never forget the last 150 yards of my marathon. Coach Ramon was running by my side, ringing the cow bell widely, he whispered in my ear, do you know those guys over there? I looked to the side line and saw my team mates screamming like crazy for me. The entire 4 hours and 50 minutes up to that point were instantly worth it.

To reinforce this point, I was dancing around the night of my marathon. My DC friends could barely walk. Before I ran, my coach went over every foot of the course, telling us exactly what to do to have a great, strong run. The TNTer who came in 4th in the Nike SF run, said that training with a team was so much better than on his own. He couldn't compare the two!

2.) You meet GREAT people and lifelong friends--that you instantly have something in common with. I feel that the people I met at TNT were true kindred spirits and we hang out all the time. Plus, I can not imagine running 10 miles without chatting the minutes away with my girl friends. Now I can run on my own, but when I started I needed friends to push me through. Plus everyone is the same boat, so you help each other. We would actually plan not to talk during the week, so we had 18 miles of stories saved up for our long runs.

If it's boys your after, don't sign up for a women's marathon like me--lol. But people joke that Team in Training is actual Team in Dating. There are a lot of love stories. While my training was pretty much all women, the triathlon team had lots of cute boys!

3.) You are committed to a greater goal. While not all of the running clubs I will mention have a service component. Raising money for cancer turned out to be the best part of team in training for me. Having a focus, a mission, a goal that goes beyond yourself, your body, but spills over to the good of society, is a motivating and rewarding experience like no other. I am not an emotional person (at all!)and I am probably more uncomfortable asking for money than anyone in the world, but damn did hearing the mission moments at the beginning or practice bring out a new side of me. I would weep as cancer survivors would tell their triumphant stories or hear from family members who had lost their loved ones or run next to someone who had just had chemo but was chatting happily beside me. These moments, these stories touch you on so deep a level, you can't help but feel like you want to save the world one mile at a time!

Not only are you helping so many people, but it really gets you in touch with how fortunate you are! Your personal gratitude for life, health and happiness really shines through when you are helping those less fortunate. Even if you decide not to join a group, take a moment before you runs or rides to think about how lucky you are, I guarantee your workout will be better for it.

So where do you find these great groups?

Just about everywhere!

I just discover this amazing magazine called Metrosports. There are versions in many cities (scroll to bottom metrony home page) and they have amazing articles on all types of endurance and outdoor sports in urban settings. They had a particularly great article, "Running the Gamut" on the many free running clubs in NYC. I mentioned Urban Run and Run NYC in my Get Fit for Free post, but there are many more: Powered by Dim Sum (gotta love that title) and RunUrban through Urban Athletics are just a few of many.

Every YMCA probably has a running club of some kind.

For a more comprehensive list of sportsclubs in your area checkout

Road Runners Club of America
The Running Network
The Running Page
Biking Clubs of the USA
Triathlon Meetup

New York City Clubs: http://www.nyrr.org/resources/clubs/areaclubs.html

If you are visiting a new city, you can take a running tour through City Running Tours
If you want to run a marathon on every continent check out the Seven Continents Club
Road Runners Club of America

If you like to run and drink check out Drinking Groups with the Running Problem

You see there is truly something for everyone.

If you want more guidance, but aren't necessarily ready for a full-fledged marathon, try one of the many athletic stores that have clinics and classes.

Jack Rabbit Sports has a great mix of running, tri, and yoga clinics. They even have this great indoor tri series where you race to see how far you can swim in 10 minutes, bike in 30 minutes and run in 20 minutes. Sounds like the perfect tri to me!

Also, Wellsphere has great information on training for half-marathons.
If none of these sound fun to you, branch out! Take advantage of the free kayaking offered around the city, a sunset ride from the Socrates Sculpture Garden along the skyline is a great, healthy way to spend an evening.

I hope you enjoyed this post. I am off tomorrow, but if you have post ideas, send them my way!