Bump in the road, or root in the trail...injury time!

It's been over three weeks and I feel like I'm slowly going crazy. Three weeks ago I was running in this beautiful place:

...when a tree root decided to grab hold of my foot and give it a wicked twist. Immediately I knew that I was going to be out of the running game for a while. I had been in the middle of a jump (over some overgrown brush) when I came down so there was lots of extra force and torque on it. I heard a pop! and immediately dropped to the ground. A string of expletives stammered out of my mouth as I yelled ahead at Ryan (my hubby) to stop/help. I knew that it wouldn't be long before I wouldn't be able to walk on it at all, so together we hobbled back off the trail and to a spot where I could wait for Ryan to come back with the car because there was no way I was walking back. 

I tried my best to get it raised right away. I sat there about 20 minutes waiting for Ryan to get back. 

Maybe cried a bit (frustration along with radiating pain)

And did a lot of this (plus ice) the next few days.

It didn't bruise a lot...at first, but after about 5 days it turned lovely shades of blue, green and yellow. I never went to the docs to have it checked because our insurance sucks and I was 99% sure it was a mid-foot sprain (this is only about the 100th sprained foot in my life, although it's usually my ankle). Three weeks later and I'm regaining a lot more strength and almost all the swelling is gone.

This time off has really made me realize how I much I really began to love (yes love, not just like) running. It's been a tough few weeks to take off and I feel the frustration mounting. I'm more than eager to get running again, but am reluctant because I don't want to start up too soon and re-injure. Lately it's been lots of stretching, walking and toe raises. I'm hoping to start back up next week, but very slowly. I had plans to run a 10k later this summer, but we'll see if that happens depending on how quickly I can build up strength/endurance again. 

I feel like that last few weeks have taken forever to go by. Whether that's due to the injury or the fact that were in transition from moving from our old home, to my parent's home, and waiting to move into our new home, I have no idea. One things for sure, I miss the solace and time spent getting away from it all on my runs. 

Have you had an injury that knocked you out of the fitness game for awhile? 

Did it take you long to get back to your normal routine and endurance once you healed?

My Fitness Bucket List! What's on yours?

Lately I've noticed lots of attention on Twitter and Pinterest regarding bucket lists, in particular fitness inspired lists. Seeing all of these great ideas and goals totally captured my attention and inspired me to make my own. I LOVE the concept of getting it all down on a list, goal setting and taking the steps to make it happen. There are so many things that I want to do, but the following are a few of the most important ones to me:

Run the CRIM (10 mile), Tough Mudder, run a 8k, run a half marathon, basically run MORE! - There are so many fun races that I am constantly finding more and more that I'd love to do. It's hard to narrow it down to just one or two. I had planned on running the CRIM 8k this summer but my recent foot injury might prevent that. :( Other items along the lines of this, I'd love to also run more races for causes and run a 5k in under 25 minutes.

Receive my personal trainer and CHES certification - I've yet to decide whether to go with ACE or NASM for personal training so if you have any input that would be awesome! The CHES is something that I would love to get for health education and am hoping to do this fall.

Do a triathlon! - I've always thought that this would be awesome to do and saw one this past month. The only thing really holding me back: swimming!

Go white water rafting. - Looks like so much fun, adventurous and have heard rave things about it.

Try rock climbing (non-indoor facility) - I love rock climbing indoors so super excited to do this. I've already made plans to do this over the summer in West Virginia so I can't wait! Also will notch another thing off my list while on this trip (climb a mountain) so double win!

Go paddle boarding. - Hoping to find somewhere nearby to do this over the summer. Looks really relaxing and potentially a good arm workout.

Go heli-boarding. - Terrified to do this, but so desperately want to! I love snowboarding and the extremes so this would completely satisfy it all.

Learn to box. - Learning to box would be so empowering.

Be able to do more inverted yoga poses - I've managed to do a few, but need to work on more upper body strength to get there, but will one day (soon!). This video is one of my favorites:

Amazing, right?!?!

Volunteer with Girls on the Run or a similar organization. - I love so many things about this organization. I found out about it late in my college career and was so sad I was never able to participate. The new community I have moved to doesn't have one so maybe I can help to initiate one in the area.

Motivate others to live fit and health lives. - This is incredibly important to me. I love inspiring and educating others on living and leading a healthy life. It's empowering to help people realize that they have the potential to change their lives for the better. I love that preventative health is finally coming to light and having more attention brought to it.

Aside from this list there are so many more and the list will continue to grow I'm sure. For my complete list you can check out my Pinterest board here: Fitness Bucket List. I've included on there a few that I've already completed to and hope to update it as time goes on. My completed tasks so far: Help plan a 5k, Warrior Dash, Run a 8 minute mile, indoor rock climbing.

What are a few things that are on your fitness bucket list? Do you have ones that you've already completed?

Join my #SummerOfBliss team and challenge!

The other day I came across a social workout challenge that I thought would be really fun to do with a group of people. All of the goals are attainable and having the extra support from other people may make it a bit easier when people are struggling. I know that I am one of those people that needs someone to hold me accountable for goals because it keeps me on track and in line. The goals of the challenge are:

1. Limit the drinking of sugary beverages. No more than four sugar sweetened drinks a week. Check out this infographic to see some of the disastrous effects of sugar on the body.
2. Log your happiness, or "level of bliss" at least once a day. Record your level at least once a day and contemplate what factors make you blissful and which make you bliss-less. This activity can help you make changed to a more positive outlook and life and help you weed out those things that drain your happiness away. 
3. Meditation: Take 5 minutes a day. Take 5 minutes a day to disconnect and reflect. Take those 5 minutes for yourself to center yourself and get in some deep breathing exercises.
4. Welcome in summertime by eating at least 5 servings of fruits and vegetables daily. Substitute your not-so-savory or healthy snacks with some fresh produce. Step out of the box and try something new. You may find a new favorite. Eating Well has some great info for what a fruit serving size consists of.
5. Log 5 workouts a week. Aim for at least 30 minutes a day for maximum health effects (assuming you've been cleared by your doctor). With summertime cruising in there are many options even if you don't have a gym membership: Run, bike, swim, hike, row a boat...anything that gets your heart pumping.
6. Plank pose: 1 minute per day. Core strength is key and this exercise will engage all those muscles. There are variations so do the one that is best for you. Check out Tina Reale's site for 22 different variations.

The challenge starts this upcoming Monday, June 11th and ends July 8th. Four weeks towards living a healthier life and establishing new habits. 

Also..you could possibly win prizes too from Bestowed.com so it's an extra bonus.

Be sure to sign up for the team HERE.  

The team name is: Love, Laugh, Live Well Body Rocker's. Once you've joined the team click on Summer Of Bliss and join the challenge from there. Starting Monday you'll begin logging your progress. If anyone has any questions be sure to let me know and we'll figure it out!

I Run Because...

In case you missed it, today is....

I plan on taking a nice, long run later this evening at a new trail that we discovered at Holly Recreation Area. This area has really helped renew my running again. In recognition of today, here's a brief list of the reasons why I run. I'd love hear your reasons as well so share below! :)

I Run Because...

- It makes me feel strong.
- My health depends on it.
- It's cheaper than therapy (both psychological & retail).
- The silence is needed sometimes.
- I'd rather be sore than sorry.
- Sometimes I just need to get away from life.
- It makes me feel healthier...and happier.
- It gives me something to work towards.
- It gives me energy.
- It gives me an excuse to buy cute workout clothes.
- Some of my best ideas come while zoned out running.
- My personal best is just that: mine.
- I can participate in fun races to raise money and get covered in mud.
- I really like to eat.
- I really, really like chocolate.
- I enjoy the scenery.
- I love the endorphin rush.
- It makes my legs look fab!
- I like the one on one time with the hubby.
- It makes getting dressed in the morning so much more positive.
- It's the best way to sight see.
- There's a freedom in just getting out and running with no destination in mind.
- It gives me an excuse to take a break sometimes.
- It's a great stress reliever.
- I love crossing a finish line and the positiveness of those also running.
- It makes my heart, lungs and muscle stronger for a longer and healthier lifetime.
- It decreases my chances of cancers.
- It increases my lifespan.
- It fights obesity.
- It gives me confidence.
- I can. You never know when that could be taken away.

Are you doing anything today to celebrate National Running Day? If you need some ideas here are 10 ways to celebrate. I'd love to hear what you love about it or any goals you've set.  My next big goal: Run a 10k! There's one in late August so I'm really considering it


Are there any specific reasons that you love running? 

Product Review: Margarita Activewear!

Recently I was given the opportunity to pick out and review any item from Margarita Activewear clothing line from ActivewearUSA.com. Let me tell you, I was super excited about this! I've been contemplating a new pair of fitted capri yoga pants for awhile now so this was perfect timing. After lots and lots of time I was finally able to narrow it down to these (there are so many to choose from it took me forever -- check the ActiveWear Website for more Margarita Activewear products).:

Margarita Activewear Capri #1004T $83.00

I chose the black pair and anxiously awaited their arrival. When these came in the mail I was super excited to check them out. When I pulled them out of the package I had a mini panic attack because they looked tiny. I soon realized that this material stretches a lot and I had gotten worried for no reason. These pants are super soft and comfortable. The fabric that they are made of is called Supplex with Lycra, so they're very fitted and somewhat remind me of Spanx but comfortable and flattering. The design on these particular pair made me feel like it streamlined by body and lengthened the leg. The stitch work on the pants looked great and not questionable like some of the other pants I've seen out there. Based on what I've seen so far they look like they will be able to withstand lots of wear and tear.

The day that I wore these was spent doing a lot of different activities and I had no major issues throughout. I spent half the day lounging in them and that afternoon wore them for a yoga session and a 2.5 mile train run. The elasticity of the pants was great during yoga and the run. Throughout all the different movements it stretched easily without pulling and tugging. Another thing that I really liked is that they were breathable. I have a tendency to get super hot while running and I felt like these were great for dissipating heat and wicking sweat away from the body.

One issue that I saw with the products were that they do run a bit small. Next time I would probably order a size larger than what I got. I ordered a medium and usually wear around a size 4 or 6 and they were a bit smaller than I'd like. The main issue with them was that the inseam was shorter than I'd prefer (I had to pull them up a bit during my run because of the short inseam). I consider myself average to slightly tall (5'8" and around 130 lbs.) so be sure to consider ordering a size larger than normal if you purchase these products.

The price was also a bit steeper than I would like. They are definitely a step up from most products out there so you are paying for better quality, but I think that for some the price may be a deterrent. I have to say that if I had the extra money I would splurge for these pants though! There were so many different products in this line that caught my attention that I'll likely return back to see what else I may eventually get. I love the bright colors and designs and the quality materials make these pants that will last far longer than others. The next investment that I'm considering: a running skirt!

Pros:
- Awesome designs and colors!
- Breathable material -- less dampness and overheating!
- Easy to clean (can do at home!)
- Comfortable and easy to move in material.
- Flattering & unique designs
- Long lasting material and craftsmanship

Cons:
- Price a bit high
- Sizes run small (order a size larger than your normal)

Super cute packaging -- I enjoy the small touches!

A little more info on the Supplex with Lycra material (click for larger image)

Great stitching and quality

Pretty sweet design, huh?

This is about the time that I had a freak out moment about them fitting, but they fit and stretched comfortably - no pinching or sucking in required ;)

Washing directions - Machine wash cool

Daisy logo on the right booty 

Many thanks to Lisa Johnson and Activewear USA for giving me this opportunity!

Do you have a favorite workout related product or clothing item?

Would an in-store nutritionist help you shop healthier at the grocery store?

I was reading this article the other day and it really got me thinking. The article discusses a study in which a nutritionist was available in the store for a 10 minute in-store counseling sessions with a nutrition educator to understand labels better. It was found that those who had received the counseling had carts with a greater number of fruits and veggies, particularly fruit, green and yellow vegetables.

I think that many people have the intention of eating well, but often times are unsure of what a healthy diet really consist of and the labeling used on a lot of food packaging make it even more confusing to eat healthy. During a trip to the supermarket we are bombarded with claims and labels that elude to items being healthier than they often are (often obscuring what's really in the foods). A few examples of these misleading food labels are as follows:

• "All Natural" - FDA and USDA have very lenient rules on these claims (although they are working to make them more strict). It may claim "all natural" but still be loaded with high fructose corn syrup, additives, and other not so natural products. Many juices claim natural fruit flavors, but that's nothing more than concentrated fruit extracts that have little to no nutrition benefit.
• "0 grams of trans fat" - While it's great there is no trans fat, it doesn't mean that it doesn't contain other harmful things such as high levels of saturated fats, high sodium, total fat and so on.
• "Whole grains" - Being made with whole grains is great, but don't forget to check the sugar content too. Lots of cereals and breads are made with whole grains, however are loaded with sugars and sodium (breads are guilty of having high sodium levels so keep an eye out).
• "Fat free" - A lot of foods with high sugar contents will label it as fat free to elude to being healthier than they are. While it's great that it's fat free, the sugar content is usually much higher than is recommended and that can lead to adverse health effects.

The above are only a few examples of some labels that can misleading. For those that are trying to eat healthier and lose weight they may believe that they are eating "healthy" based on the foods they buy due to misleading labeling. I think that having a nutrition educator or nutritionist would be a great opportunity for some people to address their food concerns. Not only could they have a better understanding of what these labels mean, but also have a greater understanding of what a healthy diet consist of and what these labels may also be covering up. 

Earlier this year, I planned a program during my internship called Know Your Nutrition. This program was set up on campus to allow students an opportunity for a mini-assessment with a registered dietitian (Kati Mora from Around the Plate). During the evaluation we found that many students found this to be an enlightening and educational experience in which they were able to gain much knowledge and answer many questions that they had and something that they wished would be available more often (or even on a regular basis). Incorporating something like this in a large scale setting, such as grocery stores, could have a great effect in creating awareness and educating consumers on the importance of a healthy diet to their and their families long term health. 

Do you think that you would utilize a program such as in-store nutritionist/dietitian sessions? 

How to enjoy a salad.

In our household we take salad seriously.

We don't make a salad with just some meager iceberg lettuce and boring shredded cheddar cheese in our household, but instead a decadent and loaded meal with veggies, fruits, nuts, delicious cheeses, flavor packed dressings and succulent meats. 

There are so many people that shudder when they think about salad and have this totally bland, boring impression of them. Salad's don't have to be boring...the more colors the yummier and more nutritious. If you're not already salad lover take the following steps to break that. 

Steps for how to enjoy a salad:

• Skip the iceberg lettuce. Instead try a spring mix, endive, arugula, spinach, kale, and/or romaine. Not only will you enhance and experience different flavors, you'll get additional nutrients and health benefits.
• Add more veggies. Love tomatoes - add them! How about peppers? Add them! The more the better, and it'll help keep you full longer too and create a more substantial meal. Any easy way to add more is to use coleslaw & broccoli mix and add a handful each time.
• Try new protein sources. Everyone's go to is chicken to add to salads, but there are so many different protein sources you can try. Some examples, how about hard boiled, or even fried eggs. Tofu is great and can take on most any flavor it is cooked and/or seasoned in. What about beef? Try slicing steak to use on your salad or even taco seasoned ground beef to make your own taco salad. A handful of beans are a great way to add some more protein as well. Nuts are another great source and can add some great healthy fats (that lower LDL cholesterol). Some great ones to add: walnuts, pecans and almonds. Another favorite is spicy shrimp (saute with Cajun seasoning). In a pinch for time? Add deli meat or rotisserie chicken or even tuna.
• Throw in some fruit. I love cutting up grapes, strawberries, raspberries and apple and adding it my salad. The sweet contrast against the dressing is amazing (especially with grilled chicken and a vinaigrette or blue cheese dressing). Another option is dried fruit (cranberries are my favorite).
• Add in's: Sunflower seeds, tortilla chips, homemade croutons, corn, chickpeas (roasted are tasty), pasta, avocado, roasted veggies, the list goes on...
• Serve along something you love. One of my favorite things is rosemary bread. I could eat it by the loaf. Pairing it with a salad is even better. I love taking a piece at the end and wiping up all the leftover dressing. A classic pairing with a savory soup is another instance of a filling meal.
• Find a dressing you love. This is huge. I went years eating lack luster dressing. Splurge for a dressing you really love, it's worth the extra few cents or venture out and make your own. My favorite right now, Bolthouse Farms Chunky Blue Cheese, seriously amazing and healthier than most others because it's made with yogurt.
• Interesting cheeses. Feta, blue cheese, gorgonzola, grunyere, goat, Vermont white cheddar, are a few great ones to try.
• Heat it up. Did you know you can grill salad too. Drizzle a little olive oil and sprinkle with seasonings of your choice on romaine and throw it in the oven or on the grill. It can add so much extra flavor. Saute some additional veggies and add them to the mix too (my fav's: zucchini, squash and caramelized onions).
•  Be careful for some add-ins because they can pack a calorie punch. Stick with fresh, non-processed and non-fried items. 

Below are a few of the creations that we feast on a regular basis:

Kale and spinach salad with grilled chicken, strawberries, red onion, walnuts, cranberries, cucumber,
orange pepper with yogurt blue cheese dressing served along with toasted rosemary bread.

Spring mix with walnuts, berries (blueberry, strawberry, raspberry) with a raspberry vinaigrette dressing.

Spinach with chicken tomatoes, carrots, coleslaw mix, onions and  blue cheese dressing.

Tomato, zucchini, squash, red onion with balsamic dressing and dash of pepper.

Spinach, Cajun shrimp, strawberries, egg whites, assorted veggies with Italian dressing.

Spring mix, onion, tomato, and Caesar dressing.

Spinach, romaine, pea pods, black beans, diced turkey deli meat, tomato, peppers, egg whites and  Greek dressing.

Spring mix, roasted chickpeas, broccoli, egg whites, orange pepper and Italian dressing with cheese quesadillas.

What are your favorite add-ins to salads or the best salad you've had?