Winter Running: What I Do On the Treadmill

I think a lot people assume that fitness people like all kinds of workouts, but running is not always my jam. I don’t like to run for more than a few miles anyway, (I’d rather be doing a million other types of workouts… or errands) but I know my body benefits from it, so I do it a couple times per week.

Running during the winter months is challenging for me though because I strongly dislike running outside when it’s cold. I’ve tried to like it. I’ve done it a few times. I just don’t enjoy it. All I’m thinking about is getting it over with and I usually stop well before I need to… [Read more…]

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It’s Getting Colder! 5 Tips for Staying Safe & Warm During Outdoor Activity

I don’t know about you guys, but here in Louisville it was fall last week. It’ll be fall next week too, but this week? It’s winter… at least it feels like it outside! Temps have literally been around freezing and that can put a huge damper on your level of enjoyment for outdoor activities. I hate being cold, but over the years have been able to take the right precautions in order to be able to keep enjoying my outdoor activities, without freezing my buns off and risking hypothermia. Whether you’re a runner, cyclist, climber, or just enjoy being outdoors in the colder months, here are five tips to help you stay safe and warm during your outdoor activities:

1. Dress for it!
If you’ll be getting your heart rate up, you need sweat-wicking materials! The better fabrics you have, the warmer/safer you’ll be. My man-friend has a saying about being cold during cold-weather activity: “If you’re cold, you’re either broke… or you don’t know any better.” It’s true. When I was younger I had no clue how to dress. I was always freezing and hated being outside during winter. I had no idea that jeans and cotton hoodies were part of the problem. When it comes to athletic outdoor activity, cotton is the devil! Later, when I knew better, I was too broke to afford to buy clothes made of sweat-wicking and wind-blocking materials, synthetic tops/bottoms, and jackets filled with down feathers. If you’re somewhat financially stable, investing in the right clothing and outerwear will make such a difference! You’ll enjoy being outside during any weather and though they’re more expensive, the right clothes will last you many years!

2. Cover your head, hands and feet! 
Since most of your body heat escapes through your head, hands, and feet, it’s good to keep these areas covered. For my dome, I like this ear-warming headband and this hat (great for chicks who’ll need a hat that works with ponytails) from Lululemon.  These  North Face running gloves (to keep your hands just warm enough and still able to operate the touch screen on your phone or mp3 player) are also my jam.

3. Don’t layer too much! 
This is something I always have to remind myself of. I hate being cold so over dressing is always tempting. The last thing you want to do though is break a sweat in chilly temps. If you’re like me and know you’ll want to wear too much, do 10-15 minutes of warmup and bodyweight activity before you go outside. You’ll already be warm so won’t want to put more layers. Once you go outside you’ll know if you have the right amount of clothing/gear on to keep you warm enough, but not sweaty.

4. Pay attention to your surroundings. 
If it’s been freezing temperatures in your area, there are likely to be wet or frozen areas around you. Make sure you watch where you step, run, jump to avoid any falls. Nobody wants to spend the holidays injured. And please, if you’re with your buddies, don’t stick to your tongue to anything frozen on a dare. Even if it’s a triple-dog-dare… Who knew there was so much to learn from A Christmas Story?!

5. Double check your health conditions.
Like with most physical activity, it’s good to check with your doc beforehand to make sure there’s nothing that will harm you (or your kiddos!) while playing or working out outside. Cold weather can exacerbate some conditions like asthma or other lung issues (A few years ago I had to avoid all outdoor activities when I had bronchitis in December and January… #buzzkill). It’s better to be safe than sorry, so know before you go!

Now I gotta go layer up to take Tango out… ; ) 
Happy Friday! 
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It’s Getting Colder! 5 Tips for Staying Safe & Warm During Outdoor Activity

I don’t know about you guys, but here in Louisville it was fall last week. It’ll be fall next week too, but this week? It’s winter… at least it feels like it outside! Temps have literally been around freezing and that can put a huge damper on your level of enjoyment for outdoor activities. I hate being cold, but over the years have been able to take the right precautions in order to be able to keep enjoying my outdoor activities, without freezing my buns off and risking hypothermia. Whether you’re a runner, cyclist, climber, or just enjoy being outdoors in the colder months, here are five tips to help you stay safe and warm during your outdoor activities:

1. Dress for it!
If you’ll be getting your heart rate up, you need sweat-wicking materials! The better fabrics you have, the warmer/safer you’ll be. My man-friend has a saying about being cold during cold-weather activity: “If you’re cold, you’re either broke… or you don’t know any better.” It’s true. When I was younger I had no clue how to dress. I was always freezing and hated being outside during winter. I had no idea that jeans and cotton hoodies were part of the problem. When it comes to athletic outdoor activity, cotton is the devil! Later, when I knew better, I was too broke to afford to buy clothes made of sweat-wicking and wind-blocking materials, synthetic tops/bottoms, and jackets filled with down feathers. If you’re somewhat financially stable, investing in the right clothing and outerwear will make such a difference! You’ll enjoy being outside during any weather and though they’re more expensive, the right clothes will last you many years!

2. Cover your head, hands and feet! 
Since most of your body heat escapes through your head, hands, and feet, it’s good to keep these areas covered. For my dome, I like this ear-warming headband and this hat (great for chicks who’ll need a hat that works with ponytails) from Lululemon.  These  North Face running gloves (to keep your hands just warm enough and still able to operate the touch screen on your phone or mp3 player) are also my jam.

3. Don’t layer too much! 
This is something I always have to remind myself of. I hate being cold so over dressing is always tempting. The last thing you want to do though is break a sweat in chilly temps. If you’re like me and know you’ll want to wear too much, do 10-15 minutes of warmup and bodyweight activity before you go outside. You’ll already be warm so won’t want to put more layers. Once you go outside you’ll know if you have the right amount of clothing/gear on to keep you warm enough, but not sweaty.

4. Pay attention to your surroundings. 
If it’s been freezing temperatures in your area, there are likely to be wet or frozen areas around you. Make sure you watch where you step, run, jump to avoid any falls. Nobody wants to spend the holidays injured. And please, if you’re with your buddies, don’t stick to your tongue to anything frozen on a dare. Even if it’s a triple-dog-dare… Who knew there was so much to learn from A Christmas Story?!

5. Double check your health conditions.
Like with most physical activity, it’s good to check with your doc beforehand to make sure there’s nothing that will harm you (or your kiddos!) while playing or working out outside. Cold weather can exacerbate some conditions like asthma or other lung issues (A few years ago I had to avoid all outdoor activities when I had bronchitis in December and January… #buzzkill). It’s better to be safe than sorry, so know before you go!

Now I gotta go layer up to take Tango out… ; ) 
Happy Friday! 
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Trail Running: Pros and Cons

A few days a week Tango and I go over to Seneca Park to run the short Wilderness Trail loop. We enjoy it and there’s such a difference running trails instead of paved streets/sidewalks. Here are my pros and cons of trail running:
Pros:
  • Bonding time with Tango! He knows as soon as I put my running clothes on and grab my canteen that we’re going to this loop. He’s pumped and doing jumping 360s in the living room until I’ve got my ass out the door.
  • Consistency and an efficient movement break. This loop is only 2.2 miles and is 5 minutes from my house. We can go, run, and be back within 30 minutes so even on the busiest days, I can fit it in. If I’m not pressed for time I can do multiple loops.
  • Running on dirt and grass is way easier on my joints than concrete/asphalt! If you run frequently on hard pavement, your joints will start to feel it. If you’re training for races that you already know will be held on pavement, spend your training runs on the dirt or grass! You’ll go easy on your joints, plus you’ll train your ankles to take on forces from all directions from the uneven terrain.
  • Additionally, trails offer more to my running experience than running on pavement. First, I have to pay attention so I don’t bite it. There are level changes, there are small rocks and logs I have to jump over, I have to dodge tree limbs and roots, etc. The best thing though is that I pay less attention to how long/how far I’m running (’cause I don’t really like running more than 20 or 30 minutes) and more attention to the trail itself. It’s a bit more fun, plus I get the added coordination, agility, and ankle stability benefits. Multitasking!
  • We can go over around 8 or 9am when nobody else is on the trail. We have the whole thing to ourselves, Tang gets to run amok off-leash, and I can blast Pandora on my phone as loud as I want with whatever music I feel like running to… (hey, sometimes it’s a country music kind of day and I don’t want to wear my headphones).
Cons:
  • The downside to being one of the first peeps on the trail: Clearing out all the spider webs across the trail… WITH MY FACE.
  • Today’s count: 14 spider webs. Awesome.
‘NOTHER PRO:
  • Linking back to the last “con” above: being alone so that nobody can see me freak the hell out every single time that happens… Glad Game.
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Tough Mudder – Nor Cal 2012

I just signed up for this with some other TRX Team Master Trainers…
Most people think since I’m a fitness professional that I must run a lot. I’m not a “runner”. I don’t compete in marathons/triathalons. I’m not knocking anybody that does them AT ALL. For me, I don’t see the point in paying money to wake up early, on a SATURDAY, to fight your way through thousands of people, and run a distance that you could run any old time if you just stepped out of your house and went for it (kinda like Forrest Gump). Plus, doing the same movement for hours at time with no variation makes me want to punch somebody… but that’s just me.
I AM, however, an obstacle course person!
Fire?!
Mud pits?!
12 ft. walls you have to scale?!
Jumping off things into water?!
Count me in.
This sounds way better than running in a straight line for 3 hours…
Any of you done a Tough Mudder before?
Any of you going to be at this one?
; )
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Park Bench

Since it’s an unseasonably warm day (66 degrees!),
and since I overslept and missed my ballet class,
me and Tang went to the park to run.
Uploaded from the Photobucket iPhone App
The best part about the Wilderness Loop
is the bench at the top of the hill,
at the end of the loop.
Uploaded from the Photobucket iPhone App
It’s nice to cool down,
stretch, sit, and chill for a few…
Uploaded from the Photobucket iPhone App
and catch your breath…
Uploaded from the Photobucket iPhone App
I have the best running partner:
Uploaded from the Photobucket iPhone App
How’s your Wednesday going?
Hope you were able to move today!
: )
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Guest Post! Miss B and Hustle



Hi! I’m Krissy, one half of Miss B and Hustle. I’m sooo honored to be asked to guest post on Fit with Flash! I’m a Cali girl living in rainy Portland (which I love 99% of the time) and until this past year, working out has been low on my list of priorities. I could just never motivate, but I think the key is finding something that works for you! I’m 100% addicted to Portland based barre3 and Corepower Yoga! I thought I’d share a few of my workout essentials!

  1. Lululemon pants. You can try other brands for slightly less $$, but you’ll always come back to your Lulu’s! There’s truly nothing better.
  2. I love using a natural deodorant when I do yoga because it washes off easily in the shower afterwards. I loooove Weleda’s spray deodorant in Wild Rose.
  3. Confession: I don’t always buy high-end sports bras. I really love Champion for Target’s neon colors and when I need more support, I layer two different colors!
  4. I used to buy running walking shoes based on how they matched my clothes, but recently I went to the Portland Running Co. and had them watch me on a treadmill and make a recommendation and I couldn’t be happier with the fit! (They still match my outfit!)
  5. I always keep a bottle of coconut water in my car, along with a few Larabars just so I’m not starving/dehydrated after class!
image pinned from Pinterest!
Thanks, Krissy! Now everybody go check out Miss B and Hustle! : ) Happy Thursday, Friday’s almost here!




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Guest Post! Maddie from Spidatter

Hello, hello! I’m Maddie from Spidatter (which is in no way a fitness blog, but I promise it’s still cool).




Ami’s allowing me to ramble on about my experiences with fitness while she’s galavanting in California. Thanks, Ami 🙂


Let’s talk about me and running. Not to worry…this won’t be a rant about the 10k I’m training for (because I’m not), nor about how much I just love love love to wake up at 5am and get a few miles in before work (because I don’t).
It’s a relationship that never really got off the ground, unfortunately. I’m not sure what the deal breaker was. Maybe it was all of those forced jog-a-thon fundraisers in Kindergarten (which I walked), or the “running of the dreaded mile” in third grade (which I also walked…in the snow), or perhaps it was all of those laps we did in PE in fifth grade…in our plaid, pleated uniform dresses. The man in the picture was our PE “coach.”


That’s me in the white sailor blouse. Adorable.


While the above memories all feed into my broken relationship with the track, the moment in my running history that truly highlights my athletic demise (and also doubles as an oft-repeated family anecdote) was the mile I had to run for physical fitness testing in junior high.
Junior high was a nightmare in and of itself, from which I’m still debriefing. And then at the end of the day, they made you run. We had these super cute red PE shirts we had to wear that had Santa Barbara Christian School printed on them. And all of the girls who needed sports bras were anti- wearing them (I was in that category)…while the girls with nothing to cover would wear them just for “fun.”


Side note: Perhaps some of you have heard me reference my “childhood best friend” from time to time…Katy [Hudson] Perry…? We were a year apart at Santa Barbara Christian School in junior high. I have this distinct memory of us changing for PE in the girls’ bathroom, wherein she lifted up her PE shirt to show not one, but two bras on, claiming, “My boobs are so big, I have to wear two bras at once!” So just to set the record straight, I wasn’t the girl she kissed, but she did flash me in junior high.


So there I am running the mile on a beat-up field full of gopher holes and puddles, and near lap four, I glance around and realize that I am one of only two people left still running. And the other girl is about to cross the finish line. And I am behind her. AND SHE IS WEARING A BACK BRACE. If that doesn’t scream, “Give up already! You are not a runner!” to an already insecure 13-year-old girl, I don’t what does…




Now I’m 25, and I just this last year began to mend my broken bond with running. It started with a trip to Lululemon and the purchase of this bra. I had foolishly sworn off this store previously as over-priced and over-zealous, created for the people who do yoga up to three times a day. And then I found myself all but drowning in a social circle of Lululemon believers and testimonies. So I ventured into the store – petrified, mind you – and bought this tank and the aforementioned sports bra. Which is solid as a rock…and yet bizarrely comfortable. And now I run. At least every other day. Not impressively fast, and not amazingly far – but that’s still running. And Lord help me if I don’t get my money’s worth out of that $50 sports bra and burn some major calories in the process.


I doubt they’d ever quote this in Fitness Magazine, but sometimes looking fantastic and spending unholy amounts of $$$ on athletic attire is by far the best motivation to sweat. Whatever it takes, right Ami?
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Guest Post! Sara in Le Petit Village

I’m moving today (balls) so I’ve asked my favorite small village living, french-speaking, hilarious friend from the states, Sara to guest post to keep you guys occupied. I’m sure you already follow her, but if you don’t, do it. Now.

“I never used to be much of a jogger, but since moving to France, my day doesn’t kick off right without a jog out of my village. I started jogging for a couple of reasons; 1) I’m currently a housewife and am blessed with time in the morning. Now instead of jogging in heels to catch the bus, I’m jogging in shoes that aren’t conducive to twisting my ankle. And 2) because although ‘French Women Don’t Get Fat’ (according to that book) women who move to France do (well I do anyway). I blame it on the baguettes, and croissants, and the cheese, and the wine… that damn delicious, inexpensive wine. So since I’m not willing to sacrifice my baguette, and my croissant, my cheese, and my delicious, inexpensive wine, I jog. Because really, what would be the point of living in France without all of that French goodness?
Every morning (OK, almost every morning) me and my dog head out and catch the rising sun. It’s completely quiet; just me and my dog, Fifty. It’s my favorite part of the day.
This is what we see as we bounce along…



Which, I have to admit, makes me love jogging in my little village almost as much as I love all the baguettes, croissants, cheese, and wine.
Almost.”

This post would make me hate her… if I didn’t love her so much already. Damn you for living in an adorable village in France! ; )
Thanks, Sara! Or should I say, merci?

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Post Bronchitis…

After spending the last 4 weeks with Bronchitis and feeling like crap, I FINALLY feel like I’ve got some energy! Yesssss. So I went for a little run today and did some TRXing to get back in the game.

Look at my new shoes: (A Christmas gift from the hubs)
Photobucket
And look who approves:
Photobucket
These are the new Saucony Kinvara shoes. A minimalist shoe with just a slight difference in the toe height vs. heel height (4mm to be exact). I’m hoping I’ll like these a little more than I liked my Nike Free shoes. Since I can’t run on the treadmill/pavement in my Vibrams, I wanted to try these guys out. I’ll let you know how I like them! Also, I’m going out on a limb with this pink color. I wouldn’t call myself a ‘pink shoe’ kind of person, but hey, it’s a new year right? I can be a little crazy…
Hope you guys are feeling good today and doing something active! Happy Weekend!
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