What are you drinking?

Everyone knows hydration is essential when it comes to working out. When I workout, I sweat (or at least I SHOULD be sweating if I'm doing my workout properly and busting my butt). So in order to replace the fluids my body is losing thru sweat, breathing, and - uh - using the bathroom, it's important to drink drink drink!

There are many questions that come to mind when looking for the proper way to stay hydrated. 

- What is the best source of hydration? 

H 2 the Izz-0! Since it makes up about 60% of our bodies, water is by far the best way to replace our lost fluids AND it gets the job done with ZERO calories (who doesn't love that?). There are other drinks out there that can aid in staying hydrated, but the majority of them contain sugar, sodium, carbs, and calories. Now I'm not saying those are bad, but if you're wanting to steer clear of those additives, water is your answer. Milk, tea, juice, coconut water (YUCK), coffee, and even most fruits and veggies will help you stay hydrated in some way. There are also many sport drinks out there that are known to help hydration and recovery. Personally, I try to stay away from sports drinks, such as Powerade and Gatorade, but if they work for you, hey...it's better than not drinking anything at all! There is research out there that proves that sports drinks like these will enhance performance significantly more than plain water when you're doing a high-intensity, long-duration work out. 

- How much do I need to drink? 

The answer to this question varies depending on your age, gender, climate, and activity level. We get about 20% of our daily fluid needs from our food. Taking that into account, an adult male should drink about 13 cups (3 liters) of fluid daily, and an adult woman should drink about 9 cups (2.2 liters) of fluid daily. These numbers are to get through a normal day. If you're working out, bump that up to an additional 6-8 ounces (about 1 cup) for every 15-20 minutes you workout (Source).

- Should I drink before, during, or after my workout? 

All of the above. You should have 8-16 ounces of fluid starting 2 hours before you workout and another 4-8 ounces right before you start. I have always found it difficult to drink water while running. Of course, I would LOVE to have a drink in the middle of my run, but I never want to carry anything in my hands while running or stop and slow down for a mid-run drink. Since my runs are usually only about 3-4 miles a day, I can get away with it. But if you're running or working out longer than an hour, you should try to have another 4-6 ounces every 20 minutes. Post-workout hydration is a must! You should drink 20-24 oz. for every pound of water (sweat) you lost during that time (Source).

- What effects can dehydration have on my body?

Nausea, diarrhea, weakness, cramping, dry mouth, lightheadedness...the list goes on and on. Don't let it happen to you, because it's not pleasant!

My friend Stacie purchased this neat water bottle that is SMART. It calculates your needs and tracks your liquid intake to make sure your hydration goals are met. It seems like a great motivational tool and mine is in the mail!

01/17/2013: Miles run - 40 of 1000. Miles remaining - 960 of 1000

Work Out Gear

Work Out Gear by kelsierakay featuring under armour pants

Skin
$79 - theiconic.com.au

Nike
finishline.com

Under armour pants
lordandtaylor.com

American Eagle Outfitters stripe socks
ae.com

Nike
jcpenney.com

Peters Mountain Works neon bag
openingceremony.us

Timex watch
kohls.com

CamelBak Eddy 32 oz. Water Bottle
dickssportinggoods.com

Affordable and Fashionable Workout Gear

I hope everyone is having a great Wednesday. I'm so relieved I'm not sore from Monday's Body Attack class and yesterday's Body Pump at Gold's Gym. They were both tough, and I worked some muscles I haven't used in quite a while, so I was quite surprised. Today is my active rest day, which means I won't be doing any intense workouts at the gym or running, but I do want to do something active...such as take Cobalt for a walk or possibly yoga from YouTube.  

Yesterday, I came across some really nice workout gear on Pinterest. I clicked on the pictures to visit their website, but the clothes were so expensive! I've always wanted to buy something from Lululemon, since they have quality yoga and running gear, but I can never bring myself to pay $40 for a sports bra or $60 for athletic shorts. Even their "sale" prices are way too much. I could easily get 4 sports bras and 2 or 3 pairs of shorts for those prices at Target (my favorite store, by the way)! 

I started Googling to see what else was out there and came across many other stores similar to Lululemon. But once again, the prices were outrageous.

How cute is this sports bra?

Pretty darn cute, but there's no way I'm paying $34 (plus tax and shipping) for that. (Source)

I'd love for you to share websites or stores where you find affordable, yet fashionable workout items!

What girl doesn't want to look somewhat cute while working out? Yes, we're going to sweat, not have any makeup on, and have crazy hair beyond our control; so, why not control what you can and look great by wearing stylish clothes?

01/16/2013: Miles run - 36.5 of 1000. Miles remaining - 963.5 of 1000

Workouts to Improve your Running

It's time to throw some variety into my running schedule. While I do enjoy running and it is my favorite type of workout, I do want to mix it up and do what I can to improve and make myself a better runner. 

A few reasons why:
1. It'll make things interesting - running is relaxing and calming for me, but it can get boring and tedious at times. I want to do other workouts as well that are fun and I will benefit from.
2. I'll become faster and stronger - by doing interval, core, and strength training, I will be build more muscle in other areas of my body to help with my runs.
3. My body adapts to repetitive workouts - if I keep doing the same workout day after day, my body will eventually get used to it and I won't be getting the same type of benefits I once did. 

I've had a membership at Gold's Gym for about 10 years. I never went when I lived in Dallas because there wasn't a location very close to my apartment (excuses, excuses...I know). Now that I live in Austin, there is a Gold's Gym 5 minutes away. No excuses now! I printed off the schedule and circled the classes I was interested in taking. My list includes Body Attack, Body Pump, Zumba. Yoga, and Body Jam. 

Being the organized freak that I am, I made a calendar for my convenience.

My Aunt Tamie is an instructor at Gold's (thanks for the family discount) so I'm very excited to go to her Body Pump classes on Tuesday's (tonight!). I'm trying to drag my mom along with me to help her start getting into shape for the Capitol 10K we are running in April. It'll be a family affair! 

Last night we went to Body Attack and it was one of the tougher classes I've taken. It was a non-stop, leg intense, bootcamp style that lasted for 55 minutes straight with only a 5 minute cool down at the end. We definitely got our sweat on and it felt great! 

I love having a mix of classes with workouts that help with flexibility, upper and lower body strength, and core strength. What are some of your favorite workouts?

01/15/2013: Miles run - 33 of 1000. Miles remaining - 967 of 1000

Joint Pain in a 24 year old??

I hope everyone had a great weekend! Mine was busy and productive, yet tiring. I feel so much better now that my move to Austin is complete and I'm finally home. I had so much on my mind with things to do and errands to run, so I am happy that I can relax, at last.

My mom came up to Dallas on Saturday morning to help with moving and cleaning. Even though we hired movers for the heavy lifting, we still did our fair share of work and got our workout from going up and down my 3 flights of stairs many times. We got back into Austin around 5:30 and the only thing I wanted to do was shower and have a glass of wine! :) It was well deserved.

Yesterday, we went and unloaded everything into my storage unit and returned the U-Haul. I was a little overwhelmed and feeling anxious about having so much stuff. I could feel a bad mood coming on, so I took off for a 6-mile run around my neighborhood. I ended up beating my last fastest time by cutting 3:30 off my time and completed the 6 miles in 50:19 (8:23 min/mile)! I was PUMPED after that and my mood did a complete 180. It's amazing what a good workout can do for you - both physically and mentally.

My body was hurting afterwards (specifically my knees) so I sat down to do some research on supplements I could start taking to help with joint pain and aches. I know pounding the pavement day after day is not exactly good for your body (which is why I am going to alternate outside and treadmill running, which I'll discuss another day). I have been a tad concerned about what long-term health issues running may have on my body, so I asked my dad what he suggested I take (My dad is by no means a runner, but he does have a degree in chemistry and biology, so I figured he might know what supplements could help).

After talking with my dad and Googling a few things, I decided that I need to start taking Glucosamine and Chondroitin. This isn's the first time I've heard of these supplements. My Great Dane, Cobalt, tore his meniscus a few years back and the vet recommended getting him on Glucosamine and Chondroitin to help with joint pain. Who knew I'd be taking the same pills as my dog!? But, I definitely think it helped his condition and we saw some improvement in his leg.

Would you look at that face! 

According to an Internet poll at Runnersworld.com, 94.5% of runners have tried Glucosamine and Chondroitin with 79.8% of them reporting their knee pain "somewhat improved" or "greatly improved" after taking the supplement. (Source). How could a runner say "no" to trying this with those kinds of results? I am purchasing the one below right NOW! Stay tuned for an update in a few weeks.

What supplements do you take to help with your workout pain? 




01/14/2013: Miles run - 29.5 of 1000. Miles remaining - 970.5 of 1000

Runners Need Protein Too

Am I the only one who thought that muscle builders and weight lifters were the only people who took protein supplements and shakes? A few years ago, I had a fear that if I started using protein powder alongside my workouts, I'd end up looking like this...

YIKES! Nooooo thank you! But after researching and talking to some workout buds, I learned that protein is a very important nutrient that everyone needs, regardless of your workout routine (and it doesn't magically turn you into a he-she). Adding protein doesn't add muscle mass without some intense weight lifting. 

Protein is great for enhanced recovery and muscle repair, fat loss, endurance, and increased growth hormone level (growth hormone helps increase muscle mass and strength, so it can improve your running performance). Source

Now, while everyone needs protein, the question always turns to "how much?" This varies depending on your level of activity, weight, and goal for your body. Obviously, my goal is MUCH different from the lovely lady above. 

According to the USDA Recommended Dietary Allowance, most people should have about .36 grams per pound of body weight (about 47 grams for someone who weighs 130lbs). However, this is not enough for athletes and runners. For us, they suggest .45-.72 grams per pound of body weight (59-94 grams for someone who weighs 130lbs).

There are many ways to get your recommended amount of protein each day. Lean meats, greek yogurt, eggs, and milk are just a few examples of protein packed foods. There are many forms of it out there, and while I do eat a balanced diet with the above mentioned foods, I also drink a protein shake every day, regardless of if I run that day or not.

My choice of protein shake:

I chose this protein powder because it was specifically made with women in mind. We all know men and women have different needs...in all aspects of life... so why should protein be any different? I buy the vanilla flavor and follow the recipe below. It seriously tastes like a cupcake in a glass! The price isn't too bad either - about $15 for a 12-ounce canister, which usually lasts me about a month. You can find it at your local grocery store or buy it on Amazon.com below (if you buy with the link provided, I get a %...cool huh?).

Ingredients: 

2 Scoops of Aria Vanilla Protein Powder

1 Banana

1 Tbsp of All-Natural Peanut Butter

1/2 cup Almond Milk (unsweetened)

1/2 cup Water

8 Cubes of Ice

Directions:

Blend

Serving Size: 16 oz.

Calories: 350

Protein: 24 grams (14g in 2 Scoops of Aria + 8g in my peanut butter) - ALMOST 1/3 of my daily protein needs. 

What kind of protein powders do you enjoy? 

01/11/2013: Miles run - 23.5 of 1000. Miles remaining - 976.5 of 1000

Running Shoes

What girl doesn't love shoes? I'm a big shoe girl...sandals, boots, heels, wedges, tennis shoes...I love them all. But recently, my most important shoe purchase has been the one that will help me reach my goal and finding the best pair of running shoes for me. There are tons of brands, styles, colors, and shapes out there. Everyone has their own opinions and favorites. Heck, some people even think running without shoes all together is the best option for them (Personally, I am not a fan of the "barefoot shoe." I'm sure there are some pro's and con's to them, but I just can't get over the ugly factor.) You'd never catch me in these.

Instead, I've decided to go with the Under Armour Micro G Connect running shoe. Of course, the bright, electric colors caught my eye, but after researching their performance and customer reviews, these were the lucky ones I chose to start me off on my first run this year. Under Armour describes the shoe as "The ultimate lightweight and ventilated shoe. The Micro G® foam midsole is ultra-responsive, giving you the rebound you need to reach new speeds. Its low-to-the-ground components enhance natural stability and performance. Get underfoot protection and eliminate internal slipping with the 4D Foam™ liner." (Source) So far, no complaints! 

Before this pair, I went with Adidas Mens Running Shoes: Mens's adidas Sport Running adiZero Sonic 3 Shoes Prime Green Electricity. "But Kelsie, why would you wear a pair of men's running shoes?" you ask. It's a very simple, yet ridiculous answer. Robert Griffin III. After graduating from Baylor and witnessing this fantastic quarterback turn our football team around, I wanted to do nothing else but support him and follow his career. Obviously, I like the fact these shoes are Baylor colors, but with RG3 being the new face of Adidas and after he wore these shoes at the annual NFL Play 60 event, I had to have them...along with every other hardcore Baylor fan out there. Unfortunately, they weren't available in women's sizes, so I had no choice but to purchase a men's shoe. I have a fairly large foot anyways (I wear a size 10 in women), so it wasn't hard to find my size available and they fit perfectly.  Other than my initial reason for purchasing them, they ended up being a great running shoe and lasted me a good 5-6 months and many miles. "They feature a Formotion™ decoupled heel for smoother landings and sprint web to help keep your foot locked down without extra weight." (Source)

If you're an avid runner, you should replace your running shoes every 300-400 miles, depending on your running style, weight, and the surface where you run. Treadmill runners can get closer to 400 miles, while outdoor runners should start thinking about replacing them closer to 300 miles. I plan on going through about 3 pairs this year. Running in old, worn-out shoes is one of the most common causes for running related injuries. Continuing to run in worn-out shoes increases the stress and impact on your legs and  joints. Source

What brand of running shoes do y'all like? 

This video always comes to mind when I hear the word "Shoes." Fast forward about 1 minute in. It'll make you smile. 

01/10/2013: Miles run - 19.5 of 1000. Miles remaining - 980.5 of 1000