For some strange reason when thinking about writing this post the song “War” by Edwin Starr echoes  in my head. Unlike the anti-war message (which I of course love) in the 1970 song I am definitely pro-running. Maybe I just like the soulful beat and the emphatic James Brown-esque grunts in the chorus.

As many of you reading this may know, I recently completed my first half marathon on October 7, 2012.  It is an accomplishment that has been on my wish list for over 15 years and after 3 failed training attempts due to injury, I decided to try again.  So, In June I signed up with my local Running Room‘s half-marathon clinic and put my best foot forward (quite literally!).

The Why:

I have a desk job. And since moving to Nova Scotia, I rely on my car to get around; almost never walking to accomplish my day-to-day activities as when I lived Toronto.  A regular fitness routine is a no-brainer, but I was bored and disenchanted with the gym and needed a new goal to keep me engaged and accountable.

I kept myself expectations humble. Since in the past, running more than 12K resulted in injury, I decided to take my time, listen to my body and not let my ego push beyond a healthy limit.

The Bigger Why.

To bring even more accountability to this endeavor, I needed a reason larger than just finishing a race. I needed something that would put a fire under my ass (ya I said it), and get me out for a long run in the pouring rain or hill training against gale-force winds. That’s when I made a promise that if I made it through training and all was on-point that I would raise funds for charity: water.  On September 8 I launched the “21K for Clean Water” campaign to fund water projects in Rwanda. I set a goal of $2100.00 and as of the date of this post, this campaign has raised $2466.00!!! Much gratitude to the overwhelming support and generosity of those who have donated!

The Mob is so boss.

The Halifax Running Room clinic was fundamental in my training success. The clinic is designed for all levels of running capabilities and my coaches, Jen Brenton and Sherri Robbins were warm, encouraging and great advocates of John Stanton’s running program.

I go on record stating that I would not have been able to get through the long runs or hill training without the group (aka Mob) support. I am definitely grateful and would recommend these clinics to anyone who is still on the fence about getting involved in a walking or running routine.

I will also go on record to state that the 10:1 method (running for 10 minutes, walk for 1 minute) not only got me fit to complete a half marathon – it got me to the finish line in 1:57 minutes! In my younger, more “type A” years I eschewed this type of training, but now – I’m a believer.

One of these kids is doing his own thing.

I took liberties with my training program to prevent any injury or pain and enhance my performance. Instead of the recommended  5 day a week, I ran only 3-4 times a week and supplemented my training with yoga, cardio on an elliptical machine and resistance training.  I contended with tight IT (iliotibial)  bands on my long runs, which lead to knee pain and stiffness. It did however, improve with massage and “rolling” the tissue along the side of the thigh and stretching sessions and Epsom salt baths.

Food for flight.

I changed up my diet to enhance my training and my body’s ability to recover. I cut back on caffeine, not because I had an unhealthy caffeine habit, but because it can be used to enhance performance and I didn’t want a daily intake of caffeine to build up a tolerance and interfere with my body responding to it for performance enhancement. I also avoided foods that contribute to inflammation in the body such as sugars, alcohol, wheat, dairy and focused on leafy greens, pseudograins, spouted nuts and seeds, and occasionally some fish high in omega 3.  The focus on nourishing not only for health but for performance is a post all to itself. But special mention goes to my pre long run smoothies that were a body-loving combo of spinach, blueberries, vegan protein powder, and chia seeds.  I definitely felt a dip in performance the the one day I skipped it.

So, what IS it good for?

In my case I would say I’ve experienced an increase in overall fitness, cardiovascular health, comradery,  a sense of accomplishment, improved sleep, a lot of fresh air and natural vitamin D, improved mood, improved digestion….I could continue, but it’s time for me to lace up my kicks and enjoy a run on this crisp, sunny fall day.

Can you feel it? Summer is just around the corner – pretty soon we’ll be shedding those baggy sweaters and bulky parkas. YAY! If you’re like me  you may hoping to tone up and shed the winter-hibernation layer. Here are some great tips help bolster your weight loss and/or fitness plan.

1. Write down your intentions.
(I use the words ‘intention’ and ‘goal’  interchangeably).

Make your goals SMART: Specific, Measurable, Achievable, Realistic and Timed.
Take a piece of paper or write down in your journal your SMART health and fitness goals.

For example; By May 2, 2012 I will lose 10 pounds, eat 2 green vegetables every day, and walk 30 minutes a day 3 days a week.

Avoid using words such as “I want”, “I hope” or “I wish”. Neurolinguistic programming experts teach that these terms focus the mind more on the ‘not having’. Better terms are “I intend”, “I will have..” or “I will” which are more positive and proactive.

2. Accountability.
Food and activity diaries are a great way to keep yourself accountable as you check-in with yourself to keep conscious of your goals. Another great way to keep yourself accountable to your fitness goals is to buddy-up with someone who has similar health and fitness goals as you. If you can’t think of someone in your immediate circle, try searching through www.meetup.com a great online resource to help people with shared interests plan meetings and form offline clubs. Also, consider enlisting the services of a health and wellness professional, for valuable expertise, motivation and accountability.

3. Hydrate.
If you drink caffeinated beverages, work indoors, exercise, eat processed food, chances are you are less hydrated than you think! Sometimes the body compensates for this dehydration by retaining water which causes puffiness and weight gain. Being properly hydrated can quell hunger pangs, which can be very useful if you are reducing your food intake. Water is also essential in the delivery of vitamins and minerals to every cell of our bodies and plays a role in the metabolism of fats! I understand that a lot of folks are not big fans of the water. Adding orange, lemon or cucumber slices is a super healthy way to entice to your taste buds to make friends with those H’s and O’s.

4. Eat MORE often.
Small nutrient dense meals or snacks every 3 to 4 hours during the daylight hours is the way to go. This keeps your furnace (aka metabolism) running and also prevents the feeling of being deprived, which can lead to binge eating. Also, try to have your last mouthful of food 3-4 hours before you sleep. Your metabolism naturally slows down in the evening and calories not used up will be stored as extra pounds. Too busy being on the go? Trust me I get it! Some great take-along nutrient dense snack ideas are: raw almonds, raw walnuts, apple, carrot sticks, broccoli florets, to name just a few.

5. Get Physical!
Yes! Get out your head band and Olivia Newton John’s greatest hits album! The key to physical activity is finding something you enjoy. Aim for 30 minutes of sustained physical activity on most days. This could be anything from cycling, dancing, tennis, yoga and walking. Don’t discount walking – it is honestly an amazing form of filling the prescription for getting physical. Almost everyone can do it and it doesn’t cost a penny! Plus regular physical activity like this will boost the happy brain chemicals which has the added bonus of helping you keep on track with your new lifestyle changes.

What tips and tricks do you use to stay on track? I would love to hear your ideas!

Are you ready to take the first step to a healthier,  happier You? Contact Leila today and begin your journey!

It’s no secret that exercise is one of the key facets of a healthy lifestyle. The benefits of regular exercise are extensive, and go way beyond weight control and body composition. It comes as a shock to many when they learn that I’ve gone a week or more without a workout. Sometimes my hectic schedule forces my workouts to take a back seat but that doesn’t mean my level of activity goes down drastically. Here are some tricks I use to sneak in a little exercise into my every day living.

1. Park far away…
from your workplace, the mall or the supermarket to allow for at least a 1-2 minute stroll.

2. Take the stairs whenever possible.
Stair climbing is intense. It engages a large number of muscle groups; butt, thighs, calves, low back and even your abdominals, which means a little can go a long way.

3. Go for a walk on your lunch hour.
The key is to get some continuous activity for 15 minutes or more. It helps to break up your day, and release endorphins so you’ll be in a much better mood for that late afternoon meeting.

4. Play!
Instead of sitting and watching your kids kick a ball or build with their Legos, join in!
No kids? Play with your dog or cat, they need exercise too!

5. Do your housework.
It has to get done anyway, instead of treating it like a chore, think of it as a special way to burn extra calories.

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Last week I went for a long run with a good friend of mine. We got a little lost, went further than expected and my body started to ache. When we got to a familiar fork in the road, I decided to take the shorter way back home. He very tactfully pointed out that the “short” cut that I decided to take was actually the same distance as what I perceived to be the longer route. I had allowed myself to get “mind-fricked”! Then he introduced me to a little video clip that has put some serious fire in my game ever since! I downloaded the audio portion to my iPod and listen to it before every run!

Write it down! Keep in in your wallet or tape it next to your bathroom mirror so you see it every day.

Be clear on your reason for wanting to lose ten pounds, or training for a marathon.

Your “why” should be of greater value and serve a greater purpose than fitting into those new skinny jeans.

For example, over the years, my “why” has matured from “looking fantastic naked” to “having boundless energy and optimum health to realize all my life’s goals and be of better service to my family and community.”

2. Identify your barriers and develop solutions

What are your current barriers to achieving the body of your dreams?
Do you normally snack while watching television? Try reading a good book to relax instead of watching television – it’s a lot more difficult to snack while reading, unless you like getting grease and crumbs on your pages.

If you think lack of time is your major barrier you must learn to make time. Remember, no one can take care of you better than yourself.

Remember the saying “You are the average of the five people you associate with most.”? Think about the people you spend your time with. Do they encourage you to achieve your goals?

No matter how you slice it who you associate with has a huge impact on your success.

Joining a group exercise, dance glass or running/walking group is one way to get to know people who value being fit an healthy.

There is great value in hiring a personal trainer or coach, particularly for those who are new to a gym or workout routine and may feel a bit intimidated.

5. Celebrate your “small” successes

Did you get yourself to the gym today? – celebrate!
Did you manage to go the entire day without any sugar? -celebrate!

Each day choose one simple thing such as drinking more water and congratulate yourself for achieving this mini-goal.

Celebrate by mentally acknowledging these achievements; keeping a daily journal is great way to do this.

Celebrating in this way will break down the seemingly huge end-goal into fun bite size goals and keeps you positively focused.

Have patience. They say it takes 21 days to override old habits – that’s 21 consecutive days of focused re-programming. Make your goals fun and achievable and most of all be kind to yourself.

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