Category: Training

How to stay motivated when injured?!

10/16/2013

Bullet Point Blogger
10/16/2013

How to stay motivated when injured?!

-Don't think about what you can't do but about what you can do!
I can walk hands-free thanks to the iWalk-free. I can carry things and can lift weights.

-Be humbled by the limitations an injury can create.
So when you are injury-free you have more respect and admiration for your body!

-Figure out how to improve on your weaknesses!
You know you never want to take time to improve on your weaknesses because it's so difficult to do, but in the end you'll come out stronger.

-Stay relaxed and take one day at a time.
Don't look too far in the future about how long it takes to recover, think about each day as a small step of progress towards your end goal!

-Embrace change!
What you are used to doing you can always go back to after. Be excited to try something new, something your normal schedule has prevented you from doing. You need to accept change in order to grow.

-Surround yourself by inspiring people.
Look around for other motivated individuals their motivation can rub off on you.

-Eat clean.
The donut may taste good now but later it's going to make you feel crappy. Immediate satisfaction will not last, healthy foods make you feel better in the long run, trust me its worth it. You like a challenge.... embrace the challenge to fuel your body with healthy foods. Diets are always a challenge and tend to never last... make this change a lifestyle adjustment. Healthy foods also help repair the insides, help aid in the healing process and reduce inflammation.

-Plan a Comeback!
Create a recovery schedule and post recovery training plan to keep you focused. Make sure the plan is not too aggressive, you don't want to prolong the comeback. Be patience, but excited to return to normal activity. Schedule an event that you will be healthy for and set some personal goals for it.

-Retail Therapy.
Nothing wrong with buying a new workout item to keep you smiling!

Good Luck!

LIVE FIT.LOVE FIT. BE FIT & HEALTHY

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RECOVERY

9/25/2013

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RECOVERY I cant stress it more!!!!!!

So many people including myself once, feel that if we are not working out we are getting out of shape! If we are not working out at a high intensity we are not getting stronger!! WRONG!!!! Your body needs to rebuild after you broke it down! Take time to heal those battle wounds, rest those joints, rebuild muscle tissue and refuel for the next session!

Rest and recovery is an essential part of any workout routine. Your after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don't have an after exercise recovery plan. Here are some tips to get your post-workout plans on track.
From About.com

Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.
Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.
Stretch and USE Compression. After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.
Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.
Perform Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.
Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.
Take an Ice Bath. Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.
Get High Quality Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.Avoid
Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.
Use Visualization, Imagery and Meditation. Adding a mental practice to your workout routine can be a huge benefit for any athlete. Spending time practicing mental rehearsal or following a mindfulness meditation program can help process a calm, clear attitude and reduce anxiety and reactivity. Getting familiar with how your mind works, how thoughts can bounce around, and how you don't need to attach to any of them, is a wonderful way for an athlete to recover both mentally and physically. Additionally, practicing positive self-talk can help change the ongoing dialogue in your head. Consider using both types of mental practice during your recovery days.

Listen to Your Body for a Faster Recovery - The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don't listen to those warnings or we dismiss them with our own self talk ("I can't be tired, I didn't run my best yesterday" or "No one else needs two rest days after that workout; they'll think I'm a wimp if I go slow today.").

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Surf City, Beer Bust

2/9/2012

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"In every race there is a crucial moment when the body wants to quit. Then it needs imagination and mental tenacity to survive the crisis. Otherwise the penalty is defeat." --Derek Ibbotson

Well, friends...it was a valiant effort. We went in to the Surf City Half with all we had. I got a good night's sleep and was up and at 'em super early at 4:30am, took my ginger juice shot, caffed up and grabbed Adri--my favorite training partner--and we were off!

I was feeling strong and pacing 7:05 at the 3 mile and 7:25 at the 8.2 mile mark, but I'll be honest: at about mile 7, I started to hurt. Like ouch. And even though she was super careful with it the week before Adri's injured foot started to give after mile 5. It was a perfect reminder to me that no matter how many times I compete, how many races I run, how many classes I teach or people I train, if my base training isn't up and I'm not increasing distance aggressively in those training runs, my body gets mad at me. Lesson learned. So I'm tweaking my base training for the Bayshore 70.4 and the Oceanside Ford Ironman for sure.

I crossed the finish at 1:45:07...3 minutes below my PR and 6 minutes below my Surf City goal. Our worthy adversaries Team BJ ran a fast, clean race beating us to the finish and a bet's a bet: Adri and I will be slinging beers and tater tots at them at Riley's. Date TBD. Boo!

Next up this month is Race on the Base in Los Alamitos, then Bayshore 70.4. Onward and upward!

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Bikers Beware!

2/8/2012

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I'm starting my training for Bayshore 70.4 and the Oceanside Ford Ironman and spend a lot of time riding this trail. This is horrendous...I'm reposting from a friend. Please be safe, aware, ride in groups and spread the word:

There's been a few bike jackings and beatings along the Santa Ana River Trail in the past few days. There was one back in October which happened at 6:30 pm, between McFadden and 1st Street. The rider was jumped & knocked down by one guy while three others took his bike & belongings and beat him. Things went quiet for awhile. Then last Monday night at 7:15 pm, a UPS driver who commutes from Huntington Beach to Anaheim was jumped in the same location. Three guys, same method. One tackled him while two others took his bike and belongings. Then on Saturday afternoon at 2:30 pm, a rider was knocked down by three guys at the 1st undercrossing. He was beaten and robbed of his bike, iPhone, and gear bag. His bike was a brand new Trek Madone. It seems these bastards use a spotter to ID expensive bikes and call ahead to tip off their buddies.

News of this is being covered on different bike forums. Please spread the word to people you know that ride the riverbed. This is so scary.

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Surf City, High Stakes!

2/4/2012

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I started my 2012 with 6 races already on the calendar for the year. I’m a goal setter and I love to always be in training for something specific, so having these to look forward to keeps me personally motivated and inspired to train and inspire. Yahoo!

My first race of the year is tomorrow, Sunday, February 5th: Surf City Half Marathon in Huntington Beach. It’s a beautiful course right along the Pacific Ocean and we have such a fun group of newbies and marathon vets from TRIBE and Team Hardbody pumped and ready to go. We started training last October 1st and kicked it in to high gear after the holidays refining our diets and combining CrossFit with sprints and distance runs. I’m stoked to start the season and I’m always gearing up for competition. There’s always something to beat: my personal best overall time; my 7:40/mile pace; my partner in training crime, Adri. But the gauntlet got thrown for Surf City! This Half, there’s even more on the line...

It’s a race within the race! Adri and me vs. Team BJ! We’re in a race for our lives (ok, fine…just our pride!) against BroMan and Jam, two athletes and worthy adversaries. The team with the lowest combined time wins. If Team BJ beats us, Adri and I have to sling beers and bus tables in t-shirts of shame at Riley’s, our favorite post-race place to hydrate. Or when we beat BroMan and Jam, they have to do my spin class at The Belmont. Sitting front and center. In nothing but PINK SPEEDOS (ok, fine…we’ll let them wear spin shoes, too. Safety first!) and a cloud of defeat. Poor Team BJ. I hope they don’t have any embarrassing tan lines.

So, tonight we’ll carb up and hydrate at a Surf City Carb Party with chicken, veggies, fruit and Pedialyte. We're going to get lots of sleep. And tomorrow we run, we dominate, and toast our victory at the finish with mimosas and Jell-o shots! Wish us luck.

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How to stay motivated when injured?!

RECOVERY

Surf City, Beer Bust

Bikers Beware!

Surf City, High Stakes!

Erin Earlywine

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