Swell Fitness: Siskiyou Century

I'm a lapsed runner and a sometimes biker. I'd like to get back into both in the next month, as the weather starts cooling down around here (I'm in Northern California). My first goal will be completing the short leg - 37 miles - of the Siskiyou Century ride, which runs very close to my house.

I've found that having a goal helps to keep me on track.  I used to keep running notebooks, just your average cheapo single theme spiral-bound book, and I'd staple my race numbers inside. It felt good to keep a running count of my mileage, thinking, wow, that's almost all the way to Sacramento, etc. 

One of the easiest ways to keep track is DailyMile.com.  I've probably mentioned it before, but that's because I find it to be a great tool. You can connect it with your Twitter and Facebook account which I find helps to keep me accountable as well as helping to connect me with friends who have similar interests.

Are you active?  If so, what motivates you? 

Swell Exercise: Proper Hydration

Want to know my secret to toned arms? Landscaping as a side job. Seriously. I pushed a wheelbarrow an accumulated 7 miles yesterday. Then, I went to work at my regular job. It was a long day, let me tell you, but I was able to get through it because my handsome husband brought me some Gatorade.

I've learned that when I'm exercising or working in the Summer heat I need more than plain water or iced tea - I need a sports drink to replace what I lose through perspiration. Does "perspiration" sound more feminine than "sweat", because really it's just sweat - my arms look great, but I raise them and... you get the picture.

We all know that hydration is important, but how much is enough? Well, according to Web MD....

If you are not running a race, "the rule of thumb is to drink 8 ounces of a sport drink or water possibly every 20 minutes," says Maharam, who advises the ING New York Marathon. No more, no less. "If you are exercising less than 40 minutes, water is fine, but for anything over 40 minutes, you want a sports drink that has sugar or salt in it because this helps you increase the fluid that goes into the body. Most sports drinks contain the equivalent of an "active pump" that gets more water into the body faster than the unassisted process - simple diffusion of water - would have.

So, if you are planning to get active in the heat this weekend, plan accordingly. The risks associated with dehydration are severe. And don't forget the sunscreen!

Note: I like the Gatorade G2 best. It's lower in calories.

Image credit: Gatorade.com

Swell Talk: Losing Weight, Meeting Goals, and Free Stuff!

Just a quick update..... Summer with the kids is a little distracting. Sorry!


*Due to sticking to my weekly running goal, I am now down 27 lbs. I started running in earnest (again) after barely completing what should have been a simple/easy/breezy 5K with my sister, Robin. I couldn't make myself run for very long - it was alarming. I checked my blood pressure, at the request of my good friend Scarlett, and found that I was edging into dangerous territory.

I made some easy changes to my diet and started with my 20 mile a week goal. I walked it until both my weight and blood pressure started dropping. Then, I stepped it up to 20 miles of running, which  is my current weekly goal. The running will never be easy for me, although some runs are easier than others, but I've found that it's really the only type of exercise that works this well for me.

I still have  a way to go, although skinny-mini is in no way my goal. I'm adding in a Pilates workout a few times a week and I lift weights 3 times a week.

*Losing weight has allowed me to dress in a wider variety of outfits - my clothes fit again. WooHoo! I enjoy dressing to make myself feel happy, but it does feel wonderful to hear compliments again.

*Today is the last day to take advantage of Victoria's Secret Free panty offer. The free panty is your choice of one of Lacie Thongs or one of the Pink All Lace Thongs. To qualify for the free offer, you need to purchase one of their push-up bras. 

*Big Beautyful Mess is running a giveaway. Do you like jewelry? Do you like diamond jewelry? You do? Then, this is the giveaway for you. Click here for full giveaway details. And good luck!

I hope you are enjoying your Summer, too!

Image credit: Chase Your Bliss Photography

Swell Fitness: Running Mantras

I've mentioned before that I'm a runner. I'm sure that I've also mentioned that it's never easy for me. I have few truly "easy" runs, but at the end of the run, that feeling of accomplishment makes each and every one truly worth it.

To deal with the challenges of running, I've found a few things that work well for me. For example, I like to measure a run in short laps or short distances, hit repeatedly, in order to make my way through the miles. That way I can tell myself, I'm a 1/10 of the way there, 1/4 of the way there, etc. Another trick I use is I repeat mantras to myself.

Deepak Chopra explains the way a mantra helps here.......

You can use a mantra (sound) to increase the benefit of exercise. Research with instruments such as the electroencephalograph or EEC, which measures electrical activity in the brain, has shown that certain mental states are beneficial to both physical and mental health. Specifically, researchers have found a very beneficial condition of “restful attention,” which is typically observed during meditation.

Simply put - a mantra is a form of meditation.

I'm not sure how "restful" my mantras are, as one of them is AC/DC's "T.N.T., I'm Dynamite." Another is from Trapt's song, Headstrong that goes, "Back off I’ll take you on, Headstrong to take on anyone," (I run better when just a tiny bit pissed).  I also like to think of Steve from Blues Clues saying, "Just keep going." That may not be totally accurate, but that's what I think I remember him saying. Doesn't matter - it works even if it's wrong.

The last mantra that I use works well with my concept of short laps. I tell myself when I start out, "I can do anything for an hour." Then, it turns into, "I can do anything for 30 minutes," "I can do anything for 12 minutes," etc. And I'm 100% correct - I can do anything for an hour. I gave birth to three babies and I had long, long labors with each. Running for an hour is most definitely no big thing.

Do you use any sort of mantra when you exercise? Do you find that giving yourself a pep talk mid-workout helps to increase your energy?

Swell Books: Look Better Naked

I was looking around at Women's Health.com last night and I found this whole section devoted to, "Look Better Naked." It's "The 6-week eating and workout plan to your leanest, hottest body ever." The book, which is a Women's Health Magazine product, promises to double your fat loss, help to shift your metabolism into a better fat-burning mode, and build your confidence, if you follow their plan.

I didn't buy the book yet, but I did sign up for a few of their newsletters that feature food and exercise ideas, plus tips for feeling better when you are naked. You can find the Look Better Naked section here.

Naked is a tough one. I'm heavier than I'm happy with right now, but with all the running that I do, I feel more confident every day. I'm a mom, so I've got a mom-body. There's nothing wrong with a mom body. Not everyone has to look like a Victoria's Secret model. That's an issue that we women have given ourselves - not something that men worry much about. Confidence makes everyone look better whether they are naked or fully clothed.