FitrWoman – Train Smarter!

For many years, I’ve noticed the changes in my own training cycle would be affected by my menstrual cycle. As a woman who enjoys knowing things about my body, I use a few apps to track ovulation, estimated period length, and other symptoms. It seemed there was always a component lacking in these apps, though – they didn’t track the effect your monthly cycle has on your ability to train athletically, much less reach a goal.

Luckily, other women had this great idea! I found out about this app in an article posted in Women’s Running. Introducing FitrWoman, available via the App Store or Google Play. I had very high hopes and it has yet to fall short. There’s even a supplemental app, FitrCoach, for those who train female athletes. Though not free like FitrWoman, the coaching ability is a must-have for anyone instructing women in this capacity.

FitrWoman connects with Strava to track not only your workouts but also to meld it with your cycle. My personal favorite part of FitrWoman is the insights portion. The changes in hormones within our bodies affect every literal part of training, from nutrition to cravings to overall strength. I’ve always noticed during certain days of my cycle I would be unable to lift as heavy or my heart rate would be much higher than usual even if I wasn’t training any harder. Turns out these are all common physiology symptoms! Even sweating more and experiencing an increased body temperature are typical. I’m not crazy!

FitrWoman also includes recipes and food suggestions for optimal training during each phase of your cycle, as well as articles discussing topics like PMS and contraception, among many others. I think both men and women could use some extra reading material to truly understand these pieces of female life.

For more information, if you’re not sold by my words alone, check it out at https://www.fitrwoman.com. I continue referring to my app for daily insights and information on how to truly train for my body. It’s exciting to see the cycles run their course. Haha get it. Any chance we have to exceed our own expectations should be taken!

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I ask you –

Are you using FitrWoman?

Did you know the connection between training and menstrual cycles?

What feedback do you have that would make FitrWoman better?

Injury Prevention (not always possible) – Anticipating a Derailment

You can’t expect not to have an injury, illness, or life event during an 18 week training program. Well, you can…but prepare to be fooled. So at week 6, I got a little ahead of myself and prematurely began patting myself on the back for a job well done. Then it happened. Karma. She’s so sweet.

After a night of illness that carried over into the following 2 days, I was forced to re-evaluate what training and nutrition looked like. A diet of crackers and 7-Up isn’t enough for any kind of strenuous exercise. Though it may not sound like a big deal, training is very strategic and we don’t want to miss much because this is how we help our body adapt to the weight we’re placing on it. It’s like a second job! A second job that eats away at our time and forces us to pay for it. But, look, a banana and a medal! Score!

Nevertheless, the show must go on. More importantly than keeping to a schedule is the ability to let go of the schedule for a short amount of time to focus on recovery. Rest is best! If this is where you say “but rest doesn’t cross the finish line” – I happily disagree. Rest is a rather large building block of performance. Without it, you got nothin’, friend.

Rest is almost considered indulgent nowadays. Who has time for rest? Today, we go, go, go without a second thought to what rest looks and feels like. The guilt of allowing ourselves the luxury to rest is real. How dare we take care of ourselves as if someone else will do it for us? Pshhh. You said it, Kel. No one else will. And when you don’t, many times, it ends in injury to mind or body. Unfortunately there will be times preventing an injury is out of your control. You could have the best plans and have your nutrition completely on par, but still suffer from illness. The body can’t fight everything all the time. So what do you do then?

Rest. Be gentle on yourself. Say it louder, Kel; the ones who just closed their browser at this ridiculous advice didn’t hear you. Be kind to yourself. Let a few sessions go. Eat crackers. Hold out for the day when you’ll feel better and ready to return. Granted, this isn’t permission to say screw the plan and go rogue. Ummmm no. In focusing more on living for today (post forthcoming), I’m not losing sight of my goals and dreams. I’m just re-adjusting to a temporary norm. Very temporary.

But don’t be mistaken. That 12 miler is still calling my name.

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I ask you –

What was the last injury you experienced?

Is rest really best or do you have some other great advice?

How many crackers can you eat without going completely insane? (package 3 and counting)

Family of Outdoorsmen / Saturday in Photos

Recently we held an event at the local Farmer’s Market in Roanoke. It was a hot morning! Above: doing what I do best. Supervising.

Munchkin had been so excited for this day because she wanted to learn how to do “jump jacks”. Repeatedly I had explained Coach Ivan would be there to ensure she learned how to do them. She was not disappointed. Above: learning how to lift with her legs, not her back. Goals.

Mini-me insisted on helping with every part of setup. And when she bored of helping, she ran around endlessly. To be young again.

Fun was definitely had by all. Except me. I wasn’t prepared to do this extensive workout before a long run. What was I thinking? Above: that medicine ball is approximately 1/4 of her weight hence the pride in lifting it.

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I ask you –

Are you an outdoor activity type?

Summer or winter?

Tell me a time your child(ren) were so excited to do something with you!

3 Short Stories

If you know anything about me to this point, you realize my ability to tell a truly short story is impossible. My insincerest apologies. You literally signed up for this. Sorry ’bout your bad luck.

First, the story of the 2 young Sailors I met. In Las Colinas, it’s been rare I meet other Naval personnel. Usually I encounter Army and Air Force. We’re all brothers and sisters in one way or another, but meeting fellow Sailors is a good kind of special feeling. In moving to the area, this couple blossomed under my questioning. Not the intrusive questioning. I’m not a monster. Once I shared I, too, am prior military, they became so animated…sharing how it’s been tough to find a small, quiet gym that feels like home. I knew these people were my calling. They needed to hear what makes Anytime Fitness different. By the end of the night, the handshake lingered and the seemingly uncertain couple I had first encountered at the door were all smiles.

Sailor traversing a flight deck

Next, a story of heartache. In the same day as the above, a wonderful woman approached me in the gym. She inquired about personal training, then relayed to me the story of a past incident with a trainer. She quietly shared her utter disappointment and palpable pain from what she’d been told: her working out 3x a week would never be enough to see the results she wanted and to follow this pamphlet of food guidelines though “no one ever does it”. My heart broke. I felt tears welling up. She looked defeated. Apologies flowed from my own lips. I asked would she ever be willing to try again with someone new, someone who would encourage her, make her a priority, share in her triumphs? She didn’t hesitate when she answered yes. You can’t knock down hope and faith. I offered her a few options and made plans to follow up. She left my office with a smile; I could tell a weight had been lifted.

Finally, a brief introduction to Apolo, head coach at Anytime Fitness Las Colinas. I believe his passion is some of the most incredible I will ever witness.

Coach Apolo

Apolo is a Marine Combat veteran which he rarely shares unless a special occasion arises. He holds an Associate’s Degree in Advanced Personal Training from Bryan University. Apolo is CPR certiﬁed and is an AF Functional Training Group Coach. But you know what he truly excels at doing? Forming relationships. He is a builder of things personal and tying it into what makes people tick. His clients share their stories of what he’s done for them, but his humbleness prevents me from being anything other than one-sided. He’ll tell you they did all the work; he simply encouraged them and provided the right tools. But really that’s a lot! Not to take away from their progress, but to be fair, Apolo has gone above and beyond in knowing what they need, how to push them, and to do this over and over again. Somehow he finds time to embark on his own fitness journey! Let it be a reminder: he did verbally commit to running the Marine Corps Marathon with me next year.

These connections are what we’re about. Restoring humanity one workout at a time, one conversation a day.

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I ask you –

Are your stories endless or do they glide to a stop?

Tell me a time you encountered someone who’d had a bad experience and how you tried to turn it around for them.

Will you commit to a marathon with me next year?

Halloween Whodunit / Fall!

Hocus Pocus: one of my most beloved movies

The goal in my house is whoever scares Mommy the most wins. Ugh. I hate this game. You see, I’m not really a likes-to-be-scared type of girl. But my Munchkin takes this game very seriously so I play along. Unwillingly.

Mantle decorations

Who can deny cooler weather and boots and leggings and pumpkin spice everything is awesome?! Basic. Get off me. From a fitness perspective, this is the time people start making their winter goals and trying not to let the holidays impact them too much. For me, it means PRs and an extra cup of coffee to warm up!

I love the change in gym dynamic during this time of year. There’s fun colors and a more relaxed feel, but also some heavy hitters in the weight training area. It’s not lost on me most people use the colder months to lift heavier and do a little less cardio. Even I was trained this way. However, if you want to PR your runs in the spring, it’s important not to neglect the cardio portion of your workout. Insert functional training!

I find functional training combines all my favorite activities: strength building + elevated heart rate. It saves time, too, since I’m not doing 2 separate workouts. Mainly, it holds my interest and keeps me engaged. Pounding away on the dreadmill has all the appeal of going head to head with a mountain lion. No thanks, I’ll pass. I don’t run fast enough for that crisis.

Now I realize I’ve digressed from cooler Fall to colder than snowflakes Winter, but somehow, each year, the transition is less than gradual. You wake up one day to the beautiful leaves changing. Next thing you know it’s an ice warning. What the….

Empty candy bowl = small favors

Typically I end up forgoing a training plan after my final fall race, but I know how important it is to keep up the work and maintain a mileage base for the first glimpses of Spring. So I challenge you each to create a goal for the fall/winter and stick with it. But make sure it’s actually challenging! Try something new: hike in the snow, walking lunges indoors with your kids, try a yoga session! Or come by here and see me and we’ll do a group training session together!

Whatever you decide, enjoy yourself and get through the cold(er) months with your sanity and hoodie intact. If you need some ideas, I’m always listening and will be updating you along the way with the new adventures I partake in!

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I ask you –

Favorite holiday?

Is Halloween your thing or no? Definitely not mine, but as a parent, things change.

Something new you’d like to try when it’s cold out?

Friday Favorites

A life of dreams

According to my post schedule, it’s not Friday. But Friday is usually a happy day for people, so allow me to pretend. Just let me have this one thing.

Recently I received some reader questions about my favorite things. Since the questions weren’t specific and I could go many ways with this, I chose to do a whole post on faves! I’m preparing my Christmas list as we speak…errr…write. I even included price points so you all can rest assured I’m a cheap date.

Buy myself all of my favorite things…

On my face/body:

Smashbox Full Exposure Mascara $25

Softlips Lip Balm in Vanilla (pack of 2) $3

ULTA complete eye palette $12

Love Beauty and Planet Coconut Water and Mimosa Flower Body Lotion $11

Same as above in Body Wash $7

Acqua di Gioia Perfume $75

Wearables:

Saucony Endorphin 2″ Split Short $40

Brooks Greenlight Essential Tight $60

Fitbit Ionic $250

Brooks Adrenaline GTS 18 $118

Sports Bra: anything in the Champion line from Target (whoohoo small-chested girls!) price varies

All the running gear!

Perhaps I was wrong. This list is extensive and, combined, quite pricey. Now I definitely didn’t accumulate all this in one swoop so I should get brownie points for that. Or at least brownies. Did I mention I’ve been on a no-shopping sabbatical since April? Technically, it’s not “no shopping”, but it is no purchasing. I’ve not bought one new article of clothing in 5 months. And I’m using all the cosmetic products I own before buying any more. No impulse buying! My bank account and closet are enjoying the reprieve.

Always the question – what does this have to do with fitness, Kel? So happy you asked!

I imagine I’ve saved at least $200, most likely more, since April because I haven’t bought any new clothing. Also, I don’t wear relatively expensive items anyway. So there’s further cost savings. With this money, I can afford a gym membership or at least use the money to focus on my health: food, vitamins, etc. The list of favorites doesn’t have to cost a lot to be worth more than face value. Are certain items costly? Yes. But they also last a long time and are worth the money (to me). You may have other ideas and that’s fine, too!

There was a short radio clip the other day on the drive that mentioned downsizing Maria-what’s-her-face style as a key element to focusing on what really makes you happy. Cleaning out the clutter makes me happy! I took it to mean that by shedding excess weight, literally and figuratively, I can find peace in less material things. Working out makes me happy and keeps my mind and body strong.

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I ask you –

What items do you spend the most on? Personal items?

Is my Christmas list unreasonable?!

Have you ever been on a no-shopping spree?

Weekend in Photos

I’m of the mindset your body will tell you what it’s needing. My body said ice cream. Specifically pecan pralines and cream.

Fitrwomen is what I’ve been searching for. For years, I’ve known and understood women’s bodies …well, my own…reacts differently to exercise depending on where in my cycle I am. It is not enough to state some days are more difficult than others. When I say difficult what I really mean is I run the gamut of weak, dizzy, and/or unmotivated to emotional and anxious. Fitrwomen is a free app for women to track their cycles while also receiving insight into how their body will react during various types and levels of exercise. This is huge! Future post forthcoming on my review of the app.

And then this happened. Grumble, grumble. I had reached approximately 428 days. It wasn’t even my fault! Not entirely. I had already collected my reward for the day. But as I was playing the 5th Anniversary Birthday World Tour special city, I noticed it wasn’t allowing me to collect a different reward upon level completion. So I logged in and out. I’ll save you my tears and make this brief: this is why I don’t log out of things! Because I get screwed over! Insert pouting.

But also there was running. Many miles were conquered. I feel like a different person with the future of more mileage under my soles. Even broke out the new shoes! I figure I’ll wear my “older” Brooks on day 1, then switch to the barely broken in pair on day 2. I’m an advocate of giving shoes a chance to breathe between run days.

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I ask you –

Highlights of your weekend? Photos?

Have you tried Gummy Drop yet? …you’re missing out!

Favorite ice cream? Or other treat?

7 Years and Then Some

So I’ve been with Anytime Fitness for a long time. A long time. During this time, I’ve met a lot of people. Some I might could’ve lived without meeting, but there’s a reason for everything. From people coming into my office crying to others coming into my office waving around firearms, I believe I’ve seen it all. Please tell me I’ve seen it all; I can’t stand any more.

James is a retired 82nd Airborne Division paratrooper. He’s much older than he looks and has a sweet, boyish smile. But when he’s not smiling, it’s terrifying. James has the male equivalent of RBF. If you don’t know what this is, Google it. It’s completely worth knowing!

From the first time I met James, in Lawton, Oklahoma, I was overwhelmed by his gentle giant nature. He’s easily 6’3″ and a billion pounds. I imagine him jumping from a helicopter much like a train falling through the sky. A massive train. Hurtling at the ground. I don’t know what holds him together but it’s probably steel. He’ll tell you he’s had more concussions than people have had birthdays. Train. Sky. You get it by now.

“I’m falling apart, but I make it look good!” -JM

As many service members will tell you, the routine is ingrained in you. We’re regimented and controlled. What others see as chaos is, to us, just another day of normalcy. James may not wear a uniform anymore; however, his workouts are daily and deliberate. He lifts weights heavier than me. Like heavier than my whole person.

James didn’t quite encourage my healthy habits. He was notorious for bringing me cookies and never eating a single one. I looked forward to seeing him, but I also rued the days he would come in. I sure ate all those cookies though!

In terms of our friendship, James and I laugh like we’ve known each other our whole lives. We’ve shared crazy stories, laughed at even crazier things, and navigated the transition back to civilian life post-military. It’s friendships like these that remind me I’m where I’m supposed to be. Surrounded by others with the same values…those who believe a healthy body starts with a healthy mind… encourages me to keep trying. On days I don’t feel like putting in the work, it only takes a second to conjure a thought of a ginormous train falling from the sky above to remind me to get my ass in gear. I’d rather be a train than a bug James stomps on.

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I ask you –

Name a friend you’ve known nearly your whole life! Exactly how long is that?

Thoughts on trains falling from the sky?

Remember the movie Operation Dumbo Drop?

Restart / Addressing Fear

How often does fear hold you back? Fear of the known, fear of the unknown, fear within ourselves.

I love this:

I won’t forget the first time I read the above from A. A. Milne. My best friend had sent me a letter in boot camp and she included that quote. I cried my eyes out. At the time, I was grasping for anything to make me feel like the days weren’t so loud. There was so much noise night and day, inside my head, in every room, even outside was a constant barrage of voices. Endless is the best way to describe it. As someone who enjoys alone time, I was struggling. Reading her words calmed my soul. On the days I couldn’t remember what anything except Navy indoctrination was, I held tight to what she had written. Spoiler Alert: I survived.

Interestingly (or not), I began this post yesterday before I ever knew how today would feel. Granted I do write when the mood hits me and not as a job with a deadline, but somehow my heart always finds what I’m needing when I need it. Much like when your body is starving for a certain nutrient, it tells you what is needed. Side note: during a certain time of the month I crave peanut butter and jelly sandwiches. Mainly the peanut butter. I do not like peanut butter. Point made.

(pause in this writing while multiple four-letter words spill from my lips because I pressed the back arrow and nothing had been saved so all original writing below this paragraph was lost) sigh

Let me recap what you didn’t read:

It seems I have an issue with victimizing myself. Wow, it sounds even worse in written form. As one with rescuer tendencies, my knack of swooping in to take pain, pressure, or hurt from another has done me very few favors. I’m hindering my own ability to be a well-rounded friend, spouse, and mother. What lessons are learned if I fix it before it becomes a problem? How will my munchkin learn important life skills if I’m always ready to save her? Same of every relationship. Conflict is inevitable; suffering is a choice. In this grand triangle of thought, the persecutor removes power from a person who then becomes the victim. The rescuer saves the day by restoring peace and placing power back into the hands of the victim which encourages the persecutor to continue doing what he/she has done before because there are no consequences.

It would serve us well to remember this quote by Eleanor Roosevelt: “No one can make you feel inferior without your consent.” My own reactions to another’s choices are simply my own. I can’t be MADE to feel anything; what I feel is an emotional reaction.

And, finally, probably the same question you, my loyal dear reader, ask every time you embark on this blog, what does this have to do with fitness?

I don’t know; I just like to ramble. Kidding! Let me tie this back into fear. What makes us uncomfortable we shy away from. Something that causes us physical, emotional, or mental pain is not readily accepted. Deciding to make a change is incredibly difficult. But to obtain the changes we want to see in our lives, we have to accept difficulty and trust that it will lead us down the right path.

Health isn’t just a set of numbers on a scale or a score on a test. It’s our emotional well-being, our soul searching, our desire to make a change no one else can see.

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I ask you –

What role do you play in the triangle?

Have you ever desired to make a change?

Share your favorite quote!

Celebrate the Successes /Time Management

This morning while pounding the pavement and by pavement I mean treadmill I realized I was feeling frustrated because there simply was so much to do today I wouldn’t be able to get in the miles I needed. Instantly, being the fixer I am, I changed my plan to run for time rather than distance. This should solve the time issue, correct?

Seen in an elevator – had to take a picture!

But the more I ran, the more upset I became. At myself. For not prioritizing my training. For not having enough hours in the day. For not, for not, for not. I could’ve been living in the mile I was in. Instead I was beating myself up for things I have no control over. Kel, you thought you were somehow responsible for creating the 24 hours we equally have all received?!

Time. That’s the biggest barrier to fitness. I hear this one word so many times (haha jokes) a day it’s become a broken record. I don’t have enough time. To make your health the forefront of your life? To live? To prolong your years? Wow. What a twisted world we live in when we can’t make time for ourselves. Even as I remind everyone Anytime Fitness is a 24/7 access facility, I always find time is a barrier. If there were 50 hours in a day, we would still fill those hours with everything that needs to be done, forever putting ourselves on the lowest ranking of the list.

The day before as I was absentmindedly scrolling through radio stations on “the drive” I stopped on a morning talk show to listen to a guest host state her thoughts on celebrating the small successes in one’s life. It really made me pause to consider what I thought I was successful at.

I have a strong-willed daughter. No, I don’t think that’s what she meant by success. I am a successful business woman. Hmmm, there’s more to me than that. I’m strong and funny and I care about others. We’re on the right track. Oooooh, I know, I know! I get it now! I strive to push through the pain and frustration to seek accomplishments. Internal clapping! Yes, that’s it!

Seen in a different elevator of the same location!

To be honest, I doubt I do this often enough. Do you? Do you celebrate your successes or do you focus on what’s not done, what isn’t flowing smoothly, what more you could be doing? Human nature has made us our own worst enemies in this way. Society certainly hasn’t helped. We force in which we push ourselves to accomplish more and more is so strong. Gazing back at what we HAVE done is seen as selfish, vain, lazy. I excitedly disagree. Because how will you get where you’re going if you don’t know where you’ve been.

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I ask you –

What successes have you experienced lately?

When was the last time you felt frustrated with your time or lack of time?