Fitness Tools Archives - Fit Fun Tina

May 17, 2016

How to train for a 5K – Get started here

5K’s are all the rage. Like seriously, have you noticed the surge in popularity in recent years? The racing market has begun to branch out to the beginner runner, so these uber-cool 5K’s now have themes. Run a 5K and you can have chocolate! Donuts! Beer! Color thrown in your face! Doesn’t that sound like FUN?!?!?! Okay, so I get it – you’re in, with one single problem. You’re not a runner. So here you are, looking for some advice on how to get trained and geared up for one of these 5K shenanigans. Here is a guide on how to train for a 5K.

Unlike most of the other training websites, I’ll have you know that your expertise is coming from an amateur. I’m not a “runner” – At least, I certainly didn’t grow up as one! Tee-ball? I was the kid who always got tagged out before first (my dad was the coach). Middle school field day? I was the kid who couldn’t run an entire lap around the track. High school and beyond? <insert maniac laughter> Of course, as an adult, I was obese. Everyone knows that an obese woman cannot run! I’m not saying that to be a true statement, but for me and my life, it was true for much of my adulthood. I tried the Couch to 5K program before, but never could get past week 3.

In 2013, that took a change when I determined myself to get through the ENTIRE program – and I did it! The pic above is me completing my first 5K! Me, obese me (back then) ran and completed that 5k (through some woods and hills – it was a tougher course than I expected). I used to always tell myself that I was too fat to run. I’ve learned that sometimes I tell myself a lot of things that just aren’t true.

This week, after hibernating in the gym and with at-home workout programs, I am hitting the outdoor pavement and starting the program again.

Before I get started, let me throw out a medical disclaimer. I’m not a doctor, so I can’t give you medical advice. Your doctor should be the one that clears you medically to run. If you have problems with knee injuries, foot injuries, etc, then running with those injuries could produce further damage. Further damage is…well, not fun. Always listen to your body (however, see below my notes on mind games!)

If you’re a first-time runner, here are my tips and tools for success:

Set a Schedule

The Couch to 5K program is an 8 week program, designed to train you three times a week for approximately 30 minutes. I spaced mine out to every other day, to help rest my body and mind for the next round. If you’re doing other workouts (like the gym, 21 Day Fix, or PiYo), then find a schedule to help fill in the other days. Working out the other days will help to strengthen your body as you work to build endurance on running days.

Cool Gear:

Here are some things you should think about adding to your running gear. Of course, they’re not required (except good shoes. That’s like #1), but may be helpful in your journey. As a note, links provided are affiliate links. I was not paid to recommend these products, however purchasing through these links help to keep this blog running – just like you’re going to be! (You see what I did there… lol)

Couch to 5K App. C25K by Zen Labs (iOS) is my favorite, and it is free. I like it because you can use other music in the background (I have Rhapsody), and there are distinct audible cues to tell you when to run and when to walk.
A good playlist. I love running to a good playlist. Find some peppy, upbeat songs that are your jam. Make them fun to run to!
Good shoes. Your sneakers that you’ve worn for the last 5 years will do you more harm than good. If it’s been awhile since you’ve bought new sneakers, it may be time to make an investment (your feet will thank you!). If you’re unsure of fit, I’d recommend going to a fitness shoe store (such as Finish Line), and have a salesperson fit you with the right shoe and the right size. Also, if you do get new shoes, I’d recommend wearing them for several days before starting your running program to make sure they fit well.
An armband for your phone. Running with a phone in your hand is such a drag. Find an armband to hold your phone (and maybe a key if you’re running outside). Here is one that fits most newer smartphones (and works on larger arms!): (Amazon) EVOLV GEAR Sports Armband for iPhone 6 / 6S & Samsung Galaxy S5 / S6 / S7
Earbuds. The one thing that annoyed me the most when I was running outside was the cord to my earbuds flapping around and getting in the way when I ran. Fortunately, technology has stepped up the game with bluetooth earbuds, giving you cordless freedom when you run:
(Amazon)Sophia Shop V4.0 Wireless Stereo Sports Headset Neckband with Mic for Smartphones Bluetooth Devices with Magnet Attraction

Doing the Program:

Now that you have a plan, it’s time to hit the pavement, so to speak. If you’re completely new to the running game, or if you’ve tried and failed, I have some words of advice for you.

Before you run, STRETCH. Stretching and warming up your muscles will help to prevent injury. Injuries are bad and will only sideline you. Don’t step this step!
Good posture. A good posture will help you a lot in the end, and help keep your body efficient. An efficient running body will not only make running EASIER due to less exertion, but can also prevent injuries. There are several articles out there to help you perfect this art, but to summarize it, here’s the basic scope:
1. Stand up straight when you run. Don’t lean forward.
2. Relax your hands and body. Your fists/arms/etc should NOT be clenched, and instead be in a relaxed position.
Running has a lot of mind games involved. The first several times I tried Couch to 5K, I always always always gave up by week three. I told myself that my body was not built to run for any longer. When I was finally successful at completing the program, I realized that the biggest thing that was holding me back was my own mind. Spend your time eliminating any and every negative self-talk. Tell yourself you can and WILL do this before you even start warming up.
Grab some accountability. Or a buddy. Check in on Facebook or something! Whether you are doing the journey alone, or doing it alongside friends, I’d like to encourage you to SHARE your journey! Sharing your journey will a) make it real and b) keep you accountable. Find a way to share your journey (you can even post your progress from your phone saying you completed!). If you need help, join my group on Facebook. We’re on all shades of healthy, but we support each other and celebrate our health victories! Please come join us HERE and tell us where you are in your journey!
Slow down there, buddy! You’re not running a race. Figure out a speed that is comfortable for YOU, even if it’s slow as snails in the wintertime in Alaska. (No judgement from me – I embrace my snail’s pace!). If you are running with a partner and you’re struggling to keep up, then speak up before you faceplant into the cement! Your partner can either choose to a) slow their pace or b) run ahead and cheer for you at the end. 🙂
Extra Credit! It’s good to be a teacher’s pet in these situations! When you reach your final jogging sprint for your workout, see how long you can run. Whether it’s an extra 5 seconds or 2 minutes, challenge yourself! You’re working on creating endurance, and pushing yourself will not only help increase that endurance, but it will also give you a boost of confidence in going above and beyond! (Plus, it will help prepare you for the next workout)

March 11, 2016

21 Day Fix Nutrition and PiYo Fitness

PiYo Fitness program and 21 Day Fix nutrition - can the two be mixed? YES! Click here to find out how! Head over to www.fitfuntina.com for more recipes and resources.

I love PiYo.

After months and months of 21 Day Fix workouts, I was going through some family scheduling shifts, and when you added two toddlers into the mix I was stressed out to the max. I needed some new workout scenery and PiYo provided a mind-calming yet physically challenging workout to ease some of the stress in my life.

When I received PiYo in the mail, I was excited to look through all of the materials, and then I saw the nutrition guide. What? This isn’t my 21 Day Fix Nutrition plan! How do my containers fit into the plan? Do I need to start over and do the PiYo nutrition guide, too? So many questions began circling my mind. I loved the simplicity of the color coded containers.

The 21 Day Fix system has made a huge breakthrough with simplifying nutrition and eating foods in the right proportions. As a result, Beachbody has begun to use the color coded container system in their subsequently released fitness programs, including Tony Horton’s 22 Minute Hard Corp. These newer programs have had the container counts adjusted to complement each program and give you the results you want.

However, what about older programs such as PiYo by Chalene Johnson? The PiYo program comes with its own nutrition plan, however, since it was released before 21 Day Fix, it does not use the same container system as 21 Day Fix. With this knowledge, can you mix the 21 Day Fix nutrition plan and use PiYo for your fitness program? The answer is a resounding YES!

The sweet thing about the 21 Day Fix Nutrition Plan (also known as “Portion Fix”), is that you can use it with whatever fitness program you choose, including PiYo. Portion Fix is designed to teach you a lifetime of healthy habits, regardless of what fitness plan you choose. Additionally, Portion Fix can be used even without a fitness program (ie. for injuries).

Here’s how to do it:

The biggest change you will want to do is to re-calculate your calorie bracket according to your fitness program’s calorie guidelines. The PiYo program does not burn as many calories as 21 Day Fix, so the calculations are different.

Piyo’s Nutrition Calculations:

Body Weight x 11

Add 400 (for maintenance calories. More on that below)

Subtract 600 (for weight loss)

Total – Your daily calorie range.

For example, if you weigh 200 pounds, this would be your calculation:

200 X 11 = 2200

2200 + 400 = 2600

2600 – 600 = 2000 Daily Calories

The calculations explained:

Body weight x 11. If you weigh 200 pounds, your body would need (on average) 2200 calories to maintain weight without any additional physical activity. If a 200 lb person was to consume that amount of calories each day, their body weight would not change.

Maintenance calories. If you weigh 200 pounds, and exerted 400 calories daily through physical activity (such as PiYo), then your body would need to consume 2600 calories a day (2200 + 400) to maintain your body weight.

Weight loss subtraction – 600 calories is given as the standard for PiYo. This number creates a deficit of 4,200 calories per week, which would work out to 1.2 pounds of weight loss per week. (As a side note, I know 1.2 pounds weekly seems like a very small number. However, if you were to consistently have that same weight loss over the course of a year, you would lose 62.4 pounds!)

(For those wondering, the 21 Day Fix calculations are similar with the exception they subtract 750 calories for weight loss deficit instead of 600).

More notes:

Obviously, there are some fluctuations that will occur. Besides regular outside factors such as water retention, illness, hormones, and such, the containers have a range of calories depending on what food is put in each container. For example, one red container of chicken breasts would have a different caloric amount as a red container ground beef. Portion fix was designed for you to not think about that, and instead think of how big your portions should be.

But Tina, I need to lose a lot of weight! Can’t I just stick myself in the lowest bracket?

Why yes, yes you could…but that might not be the best idea. For starters, hungry will very likely be an issue. For another thing, this program was created by nutritionists who have come together to figure out how much your body should be consuming for effective weight loss. Trust the nutritionists, and trust the program. While it may be tempting to lower yourself into the smallest calorie bracket, go easy on your body and your mind. I actually lose MORE weight when I consume the amount of calories than I do when I limit myself to 1200 calories a day. (And let’s just talk about how miserable it was to eat 1.200 calories when I was obese…I was not a happy camper to be around, and it did nothing but leave me frustrated).

Unfortunately, we can’t control our rate of weight loss. We can do all of the right things, but it still won’t guarantee that we will lose weight at the rate of speed we’d like to lose. However, we can ALWAYS control the nutrition we consume and the calories we expend by consistently making good choices. THAT, my friends, is where the magic will happen!

April 25, 2015

Why am I not losing weight? Scale frustrations

You’ve been working hard on changing your unhealthy habits by eating right and working hard. Wanting to see your progress, you step on the scale and WHAT?!? The scale is showing a number you definitely were not expecting to see. This is more common than you think. Before you give up and look for the nearest candy bar, STOP and evaluate. Here’s a list of things to consider the next time you get frustrated.

1) DOMS (Delayed Onset Muscle Soreness). When you start a new strength training program, your muscles may react by giving you soreness. This is known as DOMS. It is completely normal and goes away in the next 24-48 hours. However, one of the side effects can be (temporary) inflammation and water retention.

2) Water retention. Our bodies are composed of more than 60% water, so several factors can contribute so scale fluctuations: dehydration, hormones, excessive sodium intake. Making sure your body is fully hydrated and keeping your sodium reduced will help to reduce some of those fluctuations.

3) Little Bites. You’re eating good foods and in good portions, and don’t even realize when you take little sample bites. While this probably won’t affect the scale in the short term, it can have an effect in the long term, so be careful.

4) Muscle vs fat. As you incorporate fitness into your new routine, your body will start to build muscle. As your muscles get stronger, they will be more efficient at burning calories (that’s a good thing, right?). However, one pound of muscle takes up less mass than one pound of fat. How are your clothes fitting? If they are starting to feel loser despite a weight gain, then this could be your answer.

5) Not eating enough. It seems a little counter intuitive, but if you’re not fueling your body with enough nutrition, then it can actually stall your process. Eating too few calories will send your body into “starvation” mode, which will stall your metabolism. Listen to your body, if you are hungry, then eat. If you’ve eaten all of your 21 Day Fix containers for the day, then add an extra green.

After going through this list, here are a few extra tips to set you up for success:

1) Scale consistency. Sometimes different scales can show different weights. Sometimes the same scale will show a different weight in a different location (if the surface beneath it changes). Weigh yourself using the same scale at the same time of day.

2) Take measurements. Keep track of your measurements so you can see the inches you have lost. I’ve got a chart HERE to help you track your measurements. Remember, muscle takes up less mass than fat, so if the scale is going up and your measurements are going down, you’ll have a better insight to the scale “not cooperating”.

3) Patience. Rome wasn’t built in a day. You didn’t gain all of your weight overnight, so it will take TIME to get that weight off. Trust the process, and learn your new habits, and that weight is going to come off FOR GOOD. Even if you average .5 lb of weight loss per week, after a year you will have lost 26 pounds!

4) Lifestyle change. Remember, this is a lifestyle change, not a diet. Diets are short term solutions for long-term problems. When you build consistent habits to eat healthy foods in the right portions and exercise regularly, you will develop a long-term solution to overcome a long-term problem. You’re building healthy, and as you build healthy, you’re going to feel amazing!

March 23, 2015

How to Take Measurements

The scale does NOT always tell the full story. As you start to get fit and gain muscle, your body becomes more efficient at burning calories. Muscle takes up less mass than fat, so sometimes the scale doesn’t budge, even when you can tell a difference in the way your clothes fit!

As you work on your fitness journey, it is a great idea to track your body measurements in addition to your weight. Here is a short video from Beachbody that tells you how to do this properly: