Tag Archives: running

The Top 10 Workout Songs for June 2016

Please enjoy a post from our friends at Run Hundred.

The summer possesses a strange magic that allows it to draw pop songs out of the woodwork—even from acts that aren’t necessarily pop acts. Even if the season itself isn’t pulling the strings, music lovers are definitely gravitating to big choruses from a variety of sources. In this playlist, we recap the best of those for working out in June.

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Treadmill Interval Workout for Non-Runners

For some of you, running outdoors at the moment could be a serious hazard to your life (who doesn’t love running on ice)? For some of you, it’s actually too hot to “comfortably” (when have I ever felt comfortable running) to run outdoors? And then many people simply dread the treadmill. Who wants to just run in one place at the same pace staring ahead? Not always the most fun. That’s why we have interval training to spice things up and make the time fly!

What is a treadmill interval workout, you ask? Basically, it’s intervals of different speed. And because we’re doing a beginner to intermediate session, the intervals will be a little longer. Let’s get started:

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How to Learn a City: Run It

Going to a new place is fun: new sights, new food, new people, new smells–the list goes on. However, sometimes it’s hard to get oriented in a new city. You aren’t used to the way the streets run or even what direction they’re going in! Some people can easily figure themselves out in a new city (like Hungry), but others like me need other ways of doing so. For some it helps to drive around. That doesn’t quite do it for me. For me, I run or walk the city.

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Blaze New Trails: Mizuno Shoes

And I mean, blaze them. What the heck am I talking about? I’m talking about my new pair of favorite shoes–Mizuno’s Wave Kazan shoes. They are truly wonderful. Some of you may know, some of you may not know, and some of you won’t believe that I’m not a big runner. It’s not easy for me. Sometimes, I really struggle through my runs. I’m not one to get a runner’s “high”– that usually comes when I’m beasting lifts. Why am I sharing this? Because I don’t thrive on running, it’s important for me to have good shoes to keep me safe and give me a leg up. If I got any old shoe, I am setting myself back in a farther position. Even worse, I could hurt myself. When I got the opportunity to try the Wave Kazan shoes, it was love at first run. 

 

 

Pretty neat video, huh? I was first attracted to the shoe because of what it was designed for. The Wave Kazan is designed after Japanese rock gardens. What does this mean? You can use these on any terrain and they will adapt. Concrete, grass, sand, rocks, trails, and so forth–the design makes it all possible. It is incredibly versatile, which I appreciate. I like to go on trails a lot and slipping or twisting my ankle is not going to help out my progress. The Wave Kazan is designed to fight against that possibility and help you push harder and faster through those obstacles or terrains. And guess what? It only weighs 8 ounces. EIGHT OUNCES! It’s so light, it doesn’t even seem real.

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My favorite part of the shoe is the heel. It’s hard to describe to someone who hasn’t experienced it. It was so nicely padded and worked with the rough terrain I was on–it truly felt like walking on a cloud. I felt so supported that I had no worries in trail running. Even though the shoes are so light, they are incredibly supportive and protective. You must try a pair to see what I mean! I think my feet may be having a love affair with these shoes…

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I’m not writing this review just for the heck of it–I’ve tried these shoes through many terrains. So far, it’s battled concrete, grass, sand, and a hiking trail. This pair of shoes did wonderfully, especially on the trail! The grooves on the bottom allowed me to grip onto rocks that I could’ve otherwise slipped off of. With the amount of injuries Hungry and I get, it’s nice to have equipment that protects against that. This may sound weird, but these shoes allowed me to better connect with the trail. Instead of wearing my normal thick running shoes or hiking boots, the lightness of the shoes and the grips allowed me to feel the trail, if that makes any sense. 

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Successfully used the shoes on a trail run with these two

Successfully used the shoes on a trail run with these two

If you can’t tell, I really like these shoes. I’m so happy to review them for Mizuno and FitFluential. Check out the Women’s Wave Kazan here, but also look around–there are other types of shoes and plenty for men as well. Use Mizuno shoes to stay hungry and fit!

Disclosure: This post was sponsored by Fitfluential. All opinions are 100% ours (we actually love this shoe dearly). 

#Workout Plan for the Week

Chris and I decided to do a different-styled post that may recur every week. Instead of informative posts, we decided to create a post outlining our workout plan for the week. This is for a few reasons: one, because it will keep us on track and give us less excuse to skip and two, hopefully it will encourage and motivate readers! I used to plan workouts for myself and a few of my friends throughout college. I would write it up every Sunday and email it out–and we definitely got them done and loved it. I encourage you to write one for yourself! Now this is very flexible and could change based on how sore muscles are.

Hungry

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  • Monday: Back 2 – 60 minutes, focusing on mid-back size and lower back strength, HEAVY caloric intake
  • Tuesday: Legs 2 – 75 minutes, focusing on strength in hips, glutes, and hamstrings, 400 yard easy swim, Heavy caloric intake
  • Wednesday: Arms 2 – 65 minutes, focusing on hypertrophy in the brachialis, strengthening wrists and forearms, working relative strength through weighted dips and chin-ups, 400 yard easy swim, moderate caloric intake
  • Thursday: Shoulders 2 – 70 minutes, focusing on strength in traps and size in front delts, 400 yard easy swim, moderate caloric intake
  • Friday: Core 1 – 60 minutes, focusing on flexibility in core region, strengthening lower abdominals, and planks, full court basketball for “cardio,” moderately high caloric intake
  • Saturday: Chest 3 – 60 minutes, focusing on hypertrophy in the upper through lower inner chest, strength with dumbbells on the incline, frisbee golf,  high caloric intake
  • Sunday: Back 3 – 60 minutes, focusing mainly on rack pulls and deadlifts for strength, ping pong, high caloric intake

Fit

Looking small...>.>

Looking small…>.>

 

  • Monday: Run (2 miles) + Legs
  • Tuesday: Run (2 miles) + Arms and Shoulders
  • WednesdaySwim + Core and Back
  • Thursday: Total-body Circuit Training + optional Elliptical
  • FridayRun + Yoga (OR REST)
  • SaturdaySwim + Chest (and frisbee golf!)
  • SundayElliptical + Legs (and ping pong!)

So that’s the plan, and I truly emphasize plan. It most likely will not all fall into that exact order at all depending on soreness, tiredness, and time. I’m looking forward to planning ahead and seeing how this week takes us. Time to shred up 2014! Create a workout plan to stay hungry and fit!

  • Question of the Day: What is your workout plan for the week? Anything from lifting to walking to dancing!

BONUS KITTY PIC

Sajah drunk with sleepiness

Sajah drunk with sleepiness

Choosing the Right Program and Coach (Beginner Level)

Here are some notes to take into consideration before the troubleshooting:

IMPORTANT: To make matters simple, coach refers to the instructor or person that is training you. Facility can mean a gym, pool, yoga studio, field, forest or any place a coach may use to perform your program. Program refers to the exercises and workouts that you are performing, whether they consistently change or have very little differentiation.

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Not all facilities, programs and coaches are created equal. It is a coach’s responsibility to tell you this. One way you can tell if a coach has YOUR health and wellness in mind is if they are honest about this piece of information. I am NOT a good businessman but I help people reach their goals because I care. It is impossible to know if your future coach will do the same but there are some signs that will help you decide whether you trust them or not and it is that…

No facility, program or coach is the gold standard. By that I mean, there is not one perfect way of reaching your goals because everyone is different. If a coach makes any mention that they, their facility or their program is the best choice for every single person, that is a red flag. I have worked with a wide array of triathletes and the first fact that I state to those interested in working with me is… “I will NOT instruct you on your bike and run. I will, however, tell you some amazing coaches to help you with those aspects. I will help with your race strategy and your swimming.” If a coach says something along those lines, it is a good sign. Honesty is obviously very important and every facility, program and coach requires…

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Specialization! This is what makes a good coach… a great coach. Every new personal trainer, inexperienced CrossFit coach, yoga instructing apprentice, etc, etc is going to be taught the basic tools of their trade. Depending on their own experience and how they are officially educated or certified, there will be some degree of differentiation. You can research your coach, on Google, and find out more about their history in the industry and it will help you decide if they are a good candidate to work with you. However, the internet only has so much information so please don’t rule out candidates solely because their online information is out of date or inaccurate. Getting back on track, as a coach continues to learn through methods including seminars, continuing education units and trial/error (hopefully… not so much that last one) they will start to develop a focus. It is similar to choosing a major in college, or something along those lines. That focus is usually a specialized part of their trade that they are very interested in or at which they are very skilled. A good coach will advertise their specialization because it was sets us apart from our competition in the industry. It also usually means that you will attract clients that are interested in your specialization, and since you love your focus, it means doing more of what you love! It’s a win-win situation, as long as…

The client has chosen the correct facility, program and coach. Now we are coming full circle on our little journey. This is the important part… we can call it the end of the road. After taking all of the previously stated and more into consideration you want to end up in the right place for you! And this is where you make important decisions. I will not tell someone why they should workout. I don’t think it’s right. That is up to their family, friends, doctors, and most importantly… themselves! If some underweight and underdeveloped feeling beginner wants to join a CrossFit box because he has a huge crush on one of the girls that works out there… GO FOR IT!

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Picture from www.carrotsncake.com, who is a CrossFit enthusiast

Just proceed anywhere with caution! Take pricing into consideration. Think about why you want to start exercising. Create some basic goals and ask around to get an idea about local facilities, programs and coaches will help you meet those goals safely, effectively and in a fun way! If you want, EMAIL ME at hungryandfit@gmail.com and I will point you in the right direction! But if you just want a general idea let me provide some information to get you started.

There are SO MANY facilities and coaches out there so I can’t help much in this department without your location and budget. There are however YMCAs, 24 Hour Fitnesses, and playgrounds all over the country. There are also hundreds of mostly free online coaches  (YouTube and Instagram) so you can always find some advice and means of exercising for little to no cost. (Feeding yourself the proper macronutrients and micronutrients is a different story that I will not touch on here.) Still… proceed with caution, again, with some of those coaches. There is nothing stopping them from providing false information about their credentials, so you have been warned. (There are some good ones!) However, going back to the troubleshooting guide, I want to present a small array of programs for you to consider. They are either popular, I approve of them, or both. Here is what some of you might have skipped straight to in order to avoid my “notes.”

Workout in Taupo, New Zealand

Workout in Taupo, New Zealand

(I hope pilates instructors, etc, are not offended because their program is not listed. This is a VERY short and basic guide, and once again, it is subjectively objective!)

Personal Training – You can find personal trainers in almost any gym or fitness facility. The YMCA, 24 Hour Fitness, Gold’s Gym, L.A. Fitness, local one of a kind gyms, local one of a kind businesses. Last time I checked there were over 240,000 CERTIFIED personal trainers. The vast majority of them will cost you about $40 an hour, especially at the big name locations. Not all of them will be good but they SHOULD be one of the best candidates to point you in the right direction because their education and certification process SHOULD have included fundamentals that are seen in most programs and relate to nutrition, exercise science, anatomy, physiology, evaluations, first aid and cpr and more.

Good CPTs can be accessible, affordable, and effective for ALL individuals interested. Discover their specialty and see if it matches your goals. A great CPT can train almost any demographic that simply “wants to get in shape.” This might be the ideal path for a beginner, depending on anything that might them considered a special population. Special populations generally include individuals that may have special physical or mental needs. Most CPT educators will cover special populations, which should be somewhat comforting. Please remember to always check with your doctor before starting a program. If your coach has any doubt of your ability to perform, they SHOULD recommend or even require that you get clearance from a doctor first. But back on track, personal training can be  amazing way for the lost souls of fitness to learn the fundamentals that carry over into every other field and eventually use this as a stepping stone to move towards a more specific goal. That goal could very well keep you working with a personal trainer or move you towards one of the following options.

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CrossFit– Oh, my best friend CrossFit (Inside joke). CF was officially founded by Greg Glassman in 2000 and it has grown into a HUGE community in the fitness industry. Within in a year there will probably be 10,000 affiliated gyms throughout the world. CF utilizes exercises that have existed for far longer than the official entity has but it also has made tons of innovations. Where CF succeeds the most, in my opinion, is its, well… crossing over of different fitness programs. This is reflected in the annual Reebok CF Games, which are televised nationally. You will see athletes run, jump, push, pull, swim, lift, etc.

The general dose of CF is to join a box (their word for facility) and perform the WOD, or the workout of the day. It is very structured and easy to perform on a daily basis, but is not necessarily repetitive depending on your coaches. The growing community is in my opinion the most supportive in the fitness industry. If you want to make friends, join a box. If you want to develop a “nice and natural” physique and get “in good, great or awesome condition,” join a box. Just remember, that YOU are responsible for your own health and wellness. Listen to your coach because they should know best, and if what they say sounds stupid, don’t just do it. Feel comfortable doing it. CF is VERY challenging, includes complex Olympic lifts, advanced equipment, and timed workouts. You need to understand what that all means before you try to race to the end of a five round circuit involving all of the above. I, personally, would not recommend this for true beginners, but some facilities and coaches are exceptions to that statement. However, for those with some experience in fitness and for those that are good listeners, doing one WOD with the support of your box and community can be a VERY efficient way of achieving a better physique and having fun unless you are interested in optimal hypertrophic growth and…

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Bodybuilding – So you want to look like Arnold, Dorian, Ronnie, Flex, Jay, Phil, Kai etc. You don’t want to be able to put on your own shirt or fit through a doorway. You want your veins popping out of our bulging muscles and you want to walk up on stage with a fake tan, in a g-string, and hit that back double biceps with cameras going off making tons of flashes. I AM ALL FOR IT. Bodybuilding is, in my opinion, the optimal means to hypertrophy, or gaining muscle mass. But don’t just start lifting weights with no idea of why you are doing it. Here are some tips. Join a cheap gym with good equipment. You could win the Mr. Olympia and pay 24.99 a month to go to your local 24 Hour Fitness, or at least I think you can. The man makes the body, not the gym. (But working out in The Mecca everyday would be a real motivating factor.)

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Research the different ways to perform a rep. You are looking for hypertrophy. I believe slow reps, especially negatives are essential… but I am not a bodybuilder or BB coach, so what do I know! Find a good online coach. I recommend Marc Lobliner and Team Hollywood Militia, if you can afford it. If you can’t afford, save up money, because if you’re going to be a bodybuilder, you better do it right. Don’t follow some cookie-cutter program that is free or cheap, because it was not made for you. It didn’t take your height, injuries, body composition, current physique, etc into consideration. Also, NEVER starve yourself… it is not worth the risks. Christian Bale can starve himself for a movie because he gets paid $20 million. If you want a trophy made of plastic, go for it, but don’t risk “damaging your metabolism” or anything along those lines. Also look into Layne Norton and Jim Stoppani’s work. They are WELL-educated, passionate as anything and I agree with A LOT of their material. (I don’t know if Jim does the same level of coaching the Marc does. And for the record, I have nothing to gain from mentioning or recommending anyone. I worked out with and talked with Marc once, he swears a lot which I am cool with, but he will never see this, so don’t think I get something out of it. Remember, I am doing this for YOU ALL. FREE OF CHARGE!). Well, that was longer than expected so we will make this short with…

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Powerlifting/Strongman– Please, no one be offended. I know these are different. Powerlifting is essentially performing bench press, deadlifts and squats. You do it in a weight class, and you can do it raw (no fancy braces or shirts) or equipped with some items including belts to help you. You try to get a max weight of each and at an elite level, you have monster numbers for all three. Everyone has their best lift here. In the Olympics, you get three attempts at each. I don’t know much more except that to train for powerlifting you perform reps for strength and well… power. Do not think your bodybuilding reps will carry over, a bodybuilding bench press and a powerlifting bench press are VERY different.

Strongman, I believe is the origin of powerlifting. If you watch the MET-RX World’s Strongest Man Competition you will get a very good idea. These men and women are massively powerful and have surprisingly good agility, speed, quickness, endurance, etc. These are ELITE athletes and their bodies reflect their ability to lift, throw, and carry massive objects. They deadlift cars, squat monster truck tires, carry buckets of stones in circles, pull trucks and more. I believe this sport has a very high risk of injury so proceed with caution. (Powerlifting isn’t the safest either, IMO, but Strongman is a whole different story.) If you are getting into strongman, don’t assume you will have this ripped physique. Their fat protects their body from injury and provides a padding for the three hundred pound rocks they hold against their chest and stomach.

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Yoga – Do not be macho about this. Yoga is not easy. If you asked any of the above, with no previous Yoga experience, to take an advanced class, 99% of the time they would not do well at all. It requires flexibility, focus, relative strength, and so much more. I sincerely recommend Yoga as a supplement to all athletes. It helped me a lot in the past. It comes in all forms, from beginner to advanced. 100% approved by me.

Endurance Sports/Triathlon – Now I am getting lazy, obviously, but I did say this wouldn’t be the best guide ever. Maybe one day in the future. Endurance sports take a certain crazy individual that can tolerate repetition. You NEED to get in a groove to run 26 miles, bike 112 miles, and swim 2.5 miles. (26.2 and 2.4 so no one goes crazy on me) That is the extreme distance obviously, there are far shorter races and some people don’t even want to race. They enjoy training and staying in shape. Most endurance athletes are light and lean. Remember to watch your body fat, don’t let it drop too low and be careful! Cycling on a highway is dangerous. Cycling on a highway, listening to music is more dangerous. And when you creep into a lane for cars because you want to ride next to your partner and talk, that’s just a risk not worth taking. Aim to compete in Kona World Championships because Karlyn Pipes told me it is beautiful there.

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Aquatics/Swimming– Obviously, I am very biased here. Teaching people how to swim is my specialty. It is challenging because you can’t just breathe whenever you want. In scuba, you can if your equipment works well. In aqua-aerobics, aqua zumba, deep water running, etc you can but here is the major benefit of aquatics. Little to NO impact. Save your knees, save your ankles, save your hips and get in a nice warm pool. You can get in the water when you’re 6 months old, pregnant, physically disabled (if supervised), elderly, etc. It can forge strong athletes with attractive bodies or help an elderly person exercise for a long time. Ask me about any specific aquatic questions.

“Sports”– In my opinion, if an athlete is equally skilled at everything I listed, they will usually choose sports as the most enjoyable means of exercise. By sports, I am referring to tennis, basketball, soccer, football, lacrosse, hockey, water polo, rugby, volleyball, baseball, etc. You get the point, track and field etc. that whole family that can be recreational or highly competitive. These sports are fun because of the nature of the competition, the social aspect and the unique features that make them all different from one another. Sports can and should, usually, be combined with other training methods to produce the best results, essentially, winning. Many football players lift weights to increase size and strength. Sports are a great way of creating a very natural body.

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On a personal note, I have a much larger and stronger lower body, compared to my upper. That is a result of the massive amounts of basketball, soccer, tennis, and similar sports I played growing up. That just happens and it makes you unique. Sports can be expensive, depending on the sport. Ultimate frisbee is not expensive but can burn some serious calories and get your heart rate very high. Golf will however provide nearly the exact opposite. Give every sport a try and either play them all or choose your favorite. Join a league and practice in order to not only stay in a great active state of being but also have fun!

And I will stop here with a final note. I don’t discriminate, much, in fitness. If a program gets people off the couch and into a facility, with or without a coach, and helps them better their health and wellness, and puts them in a good mood, I can’t complain much. I didn’t mention home workouts such as Insanity or P90X because they are what they are and I won’t stop anyone from doing them. Just remember, when you are alone, the risk of serious injury or doing an exercise incorrectly increases a lot. I also obviously have “something” against cookie-cutter programs BUT with that being said, these home workouts HAVE made more people workout and for that I am thankful. I didn’t mention martial arts, which I normally would have, because I would have too much to say about. Just know that I fully support martial arts as a means of achieving many health and fitness related goals. Also, please don’t judge someone because their method is different than yours. Respect bar athletes and calisthenics (see my post about Barstarzz for more info), respect cheerleaders (I say it’s a sport and they are athletes), and appreciate what good people are trying to do and make the general fitness community as supportive as the CF community. With that being said, please follow this link (this came out of nowhere, I feel like I should do this) and help him recover. You might think the $140,000 raised so far will cover the cost, but he doesn’t have insurance, and trust me… it will not even come close. Recognize, respect, and support one another.

H&F

H&F

If you read that whole post, wow. It was almost 3000 words. You are my new favorite people. Stay hungry and fit 😉

  • Question of the Day: What is your workout/exercise type of choice?

BONUS KITTY PIC

Sajah giving kisses

Sajah giving kisses

Give To Charity Just By Staying In Shape

Staying in shape is something that you do for yourself, but wouldn’t it be great if it could help others as well? Well, the good news is that it can. There are lots of different ways that you can give to charity just by exercising – and it won’t cost you a cent. It’s amazing how much more motivated you feel when you know that all that sweat is going to a good cause.

Image source: http://ak6.picdn.net/shutterstock/videos/2289761/preview/stock-footage-young-woman-jogging-in-the-forest-slow-motion.jpg

One incredible place to check out is the Plus 3 Network. This organization has donated over $1 million to charity so far, thanks to fitness buffs who log their exercise on their site. Simply sign up online – which is free – and then record the exercise you do. This can be anything from running and cycling through to weight training and even yoga. Everything you log gets rewarded with kudos and a donation on your behalf to a charity of your choice. Don’t expect to see hundreds of dollars donated every time you take a walk around the block, but over time it all adds up. The site has corporate sponsors that support it – which is why they are able to make the donations, but all you have to worry about is that you are making a difference. In fact, if you can track your exercise using a device such as a Garmin or iPhone, the site will double the donation.

Did you ever think how much you spend on fitness every year? There is the gym membership and all the healthy food you eat, as well as clothing and supplements. Why not pay for all of these on a credit card that makes donations to charity on your behalf? There are lots of charity credit cards out there, and you can also donate your cashback to charity automatically if you have a Discover Card. In fact, Discover makes an additional donation each year to the charity that receives the most donations from its card members– so your favorite charity could benefit twice. While you’re at it, remember to spend your health and fitness dollars at merchants who give to charity – for instance, Stanton Optical helps the Sparrows Nest.

Image source: http://3.bp.blogspot.com/_AvCOzxKSFT0/TM2dDA3-iWI/AAAAAAAAHz4/lyuFsXNf2Lo/s1600/Chicago+Marathon+Chinatown.JPG

Finally, there is the big one – getting sponsored for staying fit. Obviously, the best known way of doing this is running in an event such as the New York Marathon – 47,000 people did that last year. However, there is no reason that you shouldn’t participate in local charity sporting events – and if there are no events, why not think about getting together with some people in your community to start one? Obviously, you’ll want to let your friends and family know that you’re participating so that they will sponsor you – and don’t forget your colleagues at work. To make it easy for people to donate, register with a site such as Crowdrise, which specializes in running online charity fundraising campaigns – once you have successfully completed the event, your sponsors can make their donations directly on the site. These are seriously great ways to stay hungry and fit!

BONUS KITTY PIC

Nymeria was NOT pleased to be put in a leopard-print santa hat

Nymeria was NOT pleased to be put in a leopard-print santa hat

How to Run with Your Dog (Safely & Efficiently)

From time to time, we house-sit for a wonderful family in a beautiful house in North Boulder up on the Foothills. We always enjoy this, and not because of the perfect peacetime in the mornings or the chickens that give us 7 fresh eggs every morning. No we truly enjoy this because we also get to dog-sit their amazing amazing dog! She is such a sweet heart, an excellent listener, and a great cuddler (most importantly, obviously). This also means that I get a running buddy! I haven’t had a dog for a few years since my Sassy passed in college, so it’s nice to have a companion like Piper (the dog’s name). However, there are a few important pointers for running with a dog, for your safety and theirs!

My old dog and her boyfriend

My old dog and her boyfriend

1. Keep a short leash. This is especially so if you are running on sidewalks with cars near by. Say you aren’t properly paying attention and your puppy decides to wander too close to the street and the lead is too long to reel back right away. Also, when you’re moving at a faster pace, it’s better to have him or her right by your side in case of other people or dogs too. Safety first! And it’s important to be considerate of others who may not be so dog-friendly.

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Dogs we used to walk in California

2. Let your dog stop once in a while. Yes you are on a run, even if you are a serious runner, but you are with your dog. First and foremost, they may have to go to the bathroom. Second of all, your dog may love running but they also love to smell and explore! If you feel your dog lagging, let up a little and let them smell the roses. If you’re doing hard training, then you shouldn’t be with your dog anyways! Let them enjoy it!

Chris & Piper

Chris & Piper

3. Go on nice terrain. I’m not saying don’t go trail running, totally go for that! But think twice about going somewhere with little rocks or sharp objects. Yes, you have awesome running shoes, but your dog doesn’t! They may have pads on their feet, but they’re soft and they can easily get cut. Go on terrain you can both enjoy: sidewalk, trails, grass, dirt!

4. Run without headphones. So I guess this is optional. You can run with headphones and run with your dog, but I feel it’s better to be present with your dog. That way you can listen to their breathing to see if they need a break, if they’re whining or growling, and also to pay better attention to their movements. When I run solo, I listen to an audiobook and it allows me to kind of get lost in it. However, if I’m lost in my book and not noticing that my dog is limping, that’s a recipe for trouble. This isn’t a necessary step, but I sure as heck suggest it!

Piper after a long run

Piper after a long run

5. Bring a bag! It kills me when I don’t see this. This should be standard for any walk or run no matter how short or where it is! Even if you’re hiking and they’re doing their business in “nature,” people still don’t want to step in it. Tuck a bag in your pocket if you’re wearing a jacket, or just tuck it into the top of your pants, or even in your sports bra if you’re a girl. Do the right thing and just bring it.

6. Provide water for a long run. Dogs use more energy than we do when they run because they are using four legs while we are using just two. I know you may not want to carry a water bottle, but you have a dog, and you have to think of the furry thing! Or, if you know there is a stream near where you’re running, stop long enough for your puppy to drink up. There are making these fold out water containers for hiking with dogs that are perfect for clipping on your belt or pants and then filling up with your water.

Chris with a dog we used to care for

Chris with a dog we used to care for

7. Talk to your dog. Yes, your dog is with you already, but sometimes they like to hear from you. Remember to tell them “good girl” or “good boy” to show your appreciation with them keeping up with you. And if they’re slowing a little, say “come on” or “you can do it!” Remember to provide your support and encouragement all the way through.

And those are just a few tips from me to you about caring for you and your dog’s safety . As family gathers round in time for Thanksgiving, I’m betting there’s a furry creature or two that would love a nice run or walk. Dogs are a part of the family and we need to do everything we can to keep them safe and keep them cared for. Use these tips to keep you and your dog hungry and fit!

BONUS KITTY PIC

Sajah learned how to read!

Sajah learned how to read!

We’re Baaaack (Sorry!)

We have just arrived back from a nice 5-day vacation on the magical East Coast! We went out to visit Chris’ family (he’s from New Jersey/New York) and also see some friends. We had planned to prepare posts for each day ahead of time…but obviously that didn’t work. We have a little pathetic excuse, that there was no wifi we were able to get onto in the house…but still, sorry! I hope this post of deliciousness and friends will help you forgive us. It will be picture-heavy and text-light.

It was an early start to the Wednesday of us flying out–6:30am flight called for a 3:15am wake-up. We drove the car over to the airport and had a nice smooth ride, stopping briefly in Minneapolis before arriving at Newark. Since everyone who could pick us up were working, we decided to take it slow and just take public transportation back to Chris’ town, Midland Park, New Jersey. We got to the train station, his mum picked us up and we had an early first dinner of some good Chinese food. Two hours and a chiropractic appointment later, we had another dinner with his brother at a great thin-crust pizza. We finished that night off with some great Van Dyk’s ice cream and played video games all night with a good friend, Po.

photo 2 (15)

Po & Chris, ice cream buds

On Thursday, we wake up bright and early (not getting much more than 5 hours sleep…who sleeps on vacation, right?) and pack in the car with Chris’ mum to visit Chris’ sister in Pennsylvania, right outside of Philadelphia. And grabbed delicious bagel sandwiches on the way! It was a great day of relaxation, visiting Chris’ niece, adorable puppy, spending quality family time, and watching movies like Hotel Transylvania and Puss in Boots. We didn’t get home until around midnight and collapsed right to sleep.

Chris and his niece on a walk

Chris and his niece on a walk

Puppppyyyyyy

Puppppyyyyyy

On Friday, it was another early-wake-up day for us because we were visiting the city–New York! We had a great day seeing lots of friends from college. We found our way to my friend Mary Kate via bus and had a great breakfast with her before she headed into her super awesome 60 Minutes work. Then we took the good old 1 train uptown to the college where we met, Manhattan College. We got to meet up with some friends who still are attending, some who drove in for the day just to see us, and our old bosses. Chris got to fit in a leg workout while I hung out with my old JustPeace (a social justice club I led) club while they held an event. I got to see Kathleen and Hilary here.

Times Square, crazy to be back

Times Square, crazy to be back

Yum

Yum

hi!

hi!

Roomates 4 lyfe

Roomates 4 lyfe

My boss (Lois), Kathleen, and I

My boss (Lois), Kathleen, and I

Quad livin'

Quad livin’

Sweaty buds

Sweaty buds

After that (still Friday), we grabbed Kathleen and kidnapped her back downtown where we forced her to see The Grandmaster (review coming soon), which was pretty epic at one of our favorite indie theatres at Lincoln Center. We walked around Central Park for a bit before walking down to the famous Halal Cart which came from humble beginnings but is now 3 carts deep. We chowed down on some platters and then met up with Allan to go to the Yankee game. It was a lot of fun and we got great seats! Pretty good game too–2 of Chris’ favorite players hit homers. We then got a ride back to New Jersey, had some ice cream, then went to sleep.

Central Park walk

Central Park walk

Chowing on Halal--thanks for the pic, Kathleen

Chowing on Halal–thanks for the pic, Kathleen

DROOL.

DROOL.

Yankee game

Yankee game

On Saturday, we actually slept in! All the way until 9am! I know–crazy. While we waited for our friend, Allan, to wake up, we went and visited Abma’s Farm for some baked goods and sheep humor. After that, and he still wasn’t up, we went to the local Wildlife Conservatory which has beautiful paths and only animals that need rehabilitation. We finally met Allan, Jane Kim (a friend of Chris’) and her boyfriend at a new place in town for “brunch” (…at 12:30pm). Although we were wary about prices and reviews, it turned out to be delicious and a great time! We walked around town afterwards, got some boba, and hung out at the Ridgewood Park. We then grabbed a Tony’s Pizza to eat the next day (because they would be closed on Sunday). Later that night, Chris’ whole family went out to hibachi and it was delicious! Then after, we of course got more ice cream and went to sleep.

This sheep had the deepest voice ever...creepy

This sheep had the deepest voice ever…creepy

Beautiful nature walk

Beautiful nature walk

 

My delicious breakfast burrito at brunch

My delicious breakfast burrito at brunch

Friends

Friends

Best pizza I've ever had

Best pizza I’ve ever had

Hibachi!

Hibachi!

We have another late morning wake-up on Sunday, this time around 8:30. I decide to go for a easy-paced run in the morning while we get started on the day. We basically spent the entire day visiting Chris’ many aunts and uncles–it was really nice to meet all of them as I hadn’t met many before. That night we met up with Pablo and Brit (Chris’ close friends) and we drove 15 miles to go to East, a restaurant with sushi on a conveyor belt. Delicious! We then watched Here Comes the Boom (surprisingly awesome movie) and, of course, got some more ice cream.

Nom nom nom

Nom nom nom

Now it’s Monday, and we’re wondering how this vacation is already over! However…our flight wasn’t until 7pm so we had a good amount of time to spend with friends before we took off. We had a nice breakfast with Pablo and Brit that morning while we waited for Allan and Po to roll out of bed. I got way too much food…brie-stuffed french toast, eggs, home fries, and toast! We then meet up with everyone else and to everyone’s disappointment, Chris coerces us to go see the Percy Jackson movie. Okay maybe not coerced, but reactions were definitely amusing. After that movie, we all piled into cars and rushed to Mitsuwa (which will be getting its own post), which is a magical place that makes you feel like you’ve stepped into Japan. Once we gobble down some delicious foodAllan is nice enough to take us down to JFK in Labor Day traffic. We owe him a big one.

Brie-stuffed french toast. yup.

Brie-stuffed french toast. yup.

And that was our trip! We had a pleasant flight and watched Great Gatsby (review coming soon) to make the 4.5 hours go by quickly. We are still catching up on sleep, and apologize again for the lack of posts, but here we come on full throttle! I’m probably forgetting a lot in this post, but I did what I could from memory! Make sure you travel to stay hungry and fit!

Thunder storm below us

Thunder storm below us

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BONUS KITTY PIC

Kathleen and I ^.^

Kathleen and I ^.^

Warrior Dash at Copper Mountain…DESTROYED!

This past Saturday, a team of my clients and Chris went to the Colorado Warrior Dash at Copper Mountain and killed it! I run an Obstacle Course Race Training Group and these girls were prepared for the worst! After the race, they admitted that our training sessions were harder than the actual race, which is good! You always want to over-prepare than under-prepare. Beyond physical effort, it was a lot of fun, especially in a 5-person group.

Before the race

Before the race

Our heat wasn’t until 4:30pm (it was the only time left to sign up for!), which was a bummer, but we were excited anyhow. We all piled in one of the girl’s van and went on our way from Boulder to Copper Mountain. It didn’t take long, maybe 1.5 hours tops–I didn’t really notice as I was enjoying company and conversation. We stopped at Big Daddy Bagels on the way for some carb-loading and traveled through the mountains. When we got there, the partying was already full-blown as many heats had already gone by. Us girls were all dressed as Wonder Woman and Chris, of course, wore onlybatman mask and tutu. That’s it! He by far got the most attention and had plenty of photo ops. It was great. He totally played it up during the race as well, throwing me on his back and doing some squats for the crowd.

Chris & I

Chris & I

Crazy busy

Crazy busy

Beautiful views!

Beautiful views!

AWESOME Batman-in-a-tutu human flag

AWESOME Batman-in-a-tutu human flag

After changing, wandering around, dancing with the huge crowd, and taking lots of fan pictures, we were ready to go. Sick of waiting! Even though our heat wasn’t until 4:30, I believe we started somewhere around 3:55, closer to 4. All we had to do was jump into the starting line with all others and go! The start is a little slow because everyone is rushing out, but we got to a point for a steady pace. After all, we weren’t being competitive–we did this to have fun! And we certainly did. We all did fairly well with the running, but 3 out of the 5 of us were recovering from colds so we all had a little congestion. But that didn’t stop us!

Musclesss

Musclesss

The obstacles were easier than compared to the one Chris and I did a few years back in Windham, New York. But it was still a lot of fun. We killed the tires and the crawling (the girls are used to that), and the mud pit was great. They threw the mud pit at us a lot earlier than expected so that we were heavy with mud for the rest of the weight, adding at least 5 pounds to each of us. We went through different obstacles, some involved ropes, others tunnels, and barbed wire. Probably the most dangerous ones were when we had to climb up to the top of this wooden-planked type structure and then walk/slide down it. One of them went up about 15-20 feet, and it was the most dangerous because we and the structure were both very muddy and wet, making it easy for someone to slip off. However, none of us sustained any injuries!

"After" pic of Batman & Wonder Woman

“After” pic of Batman & Wonder Woman

We made it!!

We made it!!

Close-up

Close-up

The showers...they were actually WARM!

The showers…they were actually WARM!

Tutu death pile

Tutu death pile

Everyone there was very supportive and it was an all-around good time. I’m very proud of the ladies for kicking butt all the way through and Chris for actually making it the whole way with his tutu (after it gained ten pounds of mud). It was a great experience with great people and we’re sure to do it again. Afterwards, a few of us enjoyed Beaujo’s (a gourmet pizza joint that’s also in Boulder), where we were too exhausted to really talk until we got some food in us. Catch us next month at the Devil Dash in Lyons, Colorado! Enter in an adventure race to stay hungry and fit!

Beaujo's pizza as per Chris' instagram

Beaujo’s pizza as per Chris’ instagram

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