|July 29, 2014||Posted by Presley under Fitness, Life, Motivation, NASM|
Happy Tuesday! I’m in an exceptionally good mood this afternoon because I’m feeling pretty productive. I feel like I’m just checking things off my to do lists like a champ. Except for cleaning the house. I’ll get to that sometime this year.
Yesterday I ran farther than I have in a while, despite the heat and humidity trying to tempt me into hiding inside of my house all day.
I ran 6 mile repeats before crawling another .2 miles to make sure I completed my F.A.S.T. Virtual 10k. The race is being held my none other than the Dani from Weight Off My Shoulders. If you don’t know her, you should. The virtual race supports Tedy’s Team, whose mission is to raise funds for the battle against stroke as well as raise awareness of the disease and its warning signs. To learn more head over to the Tedy’s Team website. My grandma suffered a stroke the Christmas before last, and I know every second counts. Awareness matters!
As far as the actual run went, well, it was tough. I’m working on my hydration efforts and this was definitely a good test. I did better than I usually would have, but I was sweating up a storm so I still lost more than I took in. No worries. I rehydrated like a boss.
This morning, after I dropped M off at daycare, I made the 40 minute drive to the closest “testing facility”. Yep, I finally took my NASM CPT exam. They don’t show you your actual score, but I got the official “pass” paperwork a few minutes after I finished. Time to celebrate?
Well, if celebrating means going to your place of employment, then YES. I totally celebrated. I had to drop some things off at school today. While I was there I took a mental note of everything I need to buy for my classroom. Y’all, I’m going to be broke before school even starts. I need new curtains, bulletin board “stuff”, and a calendar. I’m sure I’ve forgotten about thirty other things, too.
Right now I’m going to do a little “back to school” online shopping because I heard through the grapevine that all of our teacher stores have been wiped clean. That’s what I get for procrastinating. Hope y’all are having a great day!
|July 28, 2014||Posted by Presley under Blogging, Life|
Well, that was nice. I pretty much took a break from the internet for a few days and I’m feeling pretty fresh if I do say so myself. I think I needed to step back for a little bit, because I have a habit of forgetting that blogging is just a hobby for me. Reality checks are important, y’all.
This weekend, instead of planning posts or checking emails, I actually got some stuff done around the house. Who would have thought? The biggest accomplishments, though, happened in the yard. Check it out, folks, we have a playground! I mean, my child has a playground. Whatever. Same thing.
I skipped a ton of workouts, but that’s because yard work basically sucks more than any WOD ever created. I don’t care what you say. Between weeding and carrying huge bags of mulch to the backyard, I’m almost positive I could lift a small car.
Other highlights of the weekend included watching Despicable Me for the first time, playing “Which Sam Adams do I want to drink next?”, and standing in a bucket with a toddler. Exciting stuff.
I also had the best dessert of my life every single night. Mom, I’m still waiting on you to tell me what this actually was. Thanks.
While it was fun to step back for a little, I’m definitely ready to annoy people on the internet again. I’m back. I apologize in advance.
Question: Do you ever have to take forced breaks from something you actually enjoy? It’s like how I put away certain toys for a month or two. When I bring them back out, they are fun and exciting and new again. Parenting 101.
|July 24, 2014||Posted by Presley under Fitness, Life, Tips and Tricks|
This post is sponsored by FitFluential on Behalf of Propel. I was compensated and all opinions are my own.
I can’t even believe how late I’m posting today. Can’t sleep. I had what might have been a total sugar bomb for dessert, so I’m pretty sure I’ll be crashing momentarily. Anyway, tonight we’re talking hydration. Fun fact: did you know that liquids are more hydrating if consumed in front of a camera?
Okay, that’s totally a lie, but I am going to touch the topic of staying properly hydrated. This month’s Propel challenge is to remain perfectly hydrated for an entire week to make sure you get the most out of each and every workout. I honestly think it sounds easier than it will be. I’m pretty scatterbrained (even more so lately) and there have been times where I’ve just flat our forgotten to drink any fluid during a run or group fitness class. Not smart. I do always remember the ever-important mid-workout selfie, though. Guess I need to work on my priorities.
Selfies just aren’t quite as important as proper hydration when it comes to your health. Have you ever dealt with workout-induced dehydration? Symptoms range from grumpiness to nausea. Pretty sure I’ve been there. I think the key for me to finding success on this challenge will be understanding just how much liquids I should be consuming. Knowledge is power, am I right?
One way to learn more about your individual hydration needs is to conduct a Sweat Rate Test. Sounds intense, but it really isn’t all that complicated. I promise. If I can do it, you can do it.
How to Conduct the Sweat Rate Test
Immediately prior to exercise, record your body weight (in lbs) in minimal to no clothing.
Then measure the amount of liquid in your workout beverage (in fluid ounces or liters).
Begin your workout and record duration of workout (in minutes) upon completion.
Immediately after exercising, towel off excess sweat and record body weight (in lbs) in the same clothing as your pre-exercise measurements.
Measure the remaining liquid in your workout beverage (in fluid ounces or liters) immediately after exercise to see how much you consumed.
Plug your data into the following equations. (If you like math, this is the fun part. If you don’t, you could phone a friend.)
I also found the following chart really helpful when tracking the changes and recording my results.
Plus it comes with some nifty tips like how to check your hydration levels based on your pee. No big deal.
Anyway, the main thing to remember is that knowing your sweat rate for different workouts is ultimately just to ensure that you know how to properly hydrate yourself, especially during intense exercise sessions. The higher your sweat rate for a specific type of workout, the more liquids you should be consuming when you complete it. Simple enough, right? For example, I know for a fact my sweat rate for an outdoor run in the summer would be much higher than my sweat rate for a relaxing yoga session indoors. I would totally need to be chugging my Propel during the run, while it would take less of it to keep me hydrated in child’s pose. Speaking of child’s pose, isn’t that magical? Yes. Yes it is.
Proper hydration and fueling is critical to doing your best and feeling your best. Which means you’ll probably enjoy your workouts a whole heck of a lot more. So, moral of the story is that if you want to like working out, you should drink Propel. And drink it often.
It tastes amazing, so you don’t even have to worry about reminding yourself to get your chug on. In fact, with flavors like Kiwi Strawberry and Cranberry Lime, I’m willing to bet you’ll choose the sweatiest of workouts just for an excuse to drink up.
For the next week, I’m going to monitor my sweat rate and make sure I’m doing the best I can to crush my hydration goals. I’d love it if you would join me! I’ll also be playing along with the Propel and MapMyFitness Workout With Propel Challenge. Until August 6th, log up to one workout a day and one Propel to have it count towards your chances to win an Under Armour gift card! Once you enter the challenge, workouts done on MapMyFitness, MapMyRun, MapMyWalk or MapMyRide will automatically be entered onto the challenge board. You do have to manually enter those Propels you chug on the website, though. You in? I don’t know about you, but I could definitely use a few bucks towards some new Under Armour gear.
Question 1: What’s your sweatiest workout? Mine is most definitely hill sprints in the heat. I’m sweating just thinking about it.
Question 2: Have you ever felt the effects of dehydration? I’m willing to best many of us have at one point or another. It’s not fun.
|July 23, 2014||Posted by Presley under Baby, Life|
This is kind of like Thursday Thoughts, only it’s not Thursday and I can’t guarantee that I’ll be forming coherent thoughts. By the way, thank you to everyone who reached out after my last post! My mom’s surgery went well and she’s looking super fly, so I think that’s a good sign. She’s now gearing up for chemo and radiation, which is what I like to refer to as the one-two cancer punch.
Anyway, here are my half-thoughts-half-rambles. It’s all I have the brain power for right now.
1.) Sometimes coffee mugs just say it all, don’t they? I feel like, all things considered, I’ve pretty much nailed it this week. Well, I did get lost driving to my CPR class yesterday, arrive late, and then realize that I was actually just shy of about 24 hours early. Maybe I don’t deserve to have this mug after all.
2.) Am I the only one that should absolutely just stay in bed when I’m preoccupied with a million thoughts? I put trash in the sink and a dish in the trash, I don’t even want to get into all the things I’ve spilled or dropped, and I clearly started getting my days confused. This is troubling.
3.) Back to that CPR class. I didn’t realize it was going to be five hours long. I ate breakfast beforehand and grabbed a snack from the vending machine during class, but I still could have eaten this rubber dummy if we had been in there much longer. I’m just saying. That should have been in the course description. On the plus side, I am now prepared to save lives but only if you aren’t bleeding. No amount of training will make me not faint.
4.) I only have a few days left to study for my NASM test. I’m laughing thinking about it because I have been doing worse when it comes to studying this past week than I have the entire time I’ve known about the test. I hope I can pull it together. I have actually been working out some this week, so hopefully that’s totally the same thing as studying to help people work out. I realize it’s not, but I’m just trying to soothe myself.
5.) This week also marked my baby’s first week of actual daycare. Monday morning he was so excited to go to “skoo”. He wore his backpack, picked out his “boo shoos” to wear, and clapped his little hands the whole way there. Now when I ask him if we wants to go to school, he looks at me like I’m an idiot. I guess the novelty wore off. He’s only two and he hates school. I can’t wait until he’s a teenager.
Coincidentally, that is the same exact face I’m making right now thinking about how much of a mess I am. Tomorrow, I’m coming for you. I just have to figure out what day you actually are first.