Category Archives: Running

May 4, 2016 · 12:17 pm

How Running Makes Us Happy, But Happiness Makes Us Better Runners

You subscribe to a magazine. At first, you read it diligently from cover to cover, can’t wait for the next issue to come out. And then… something comes up and you promise yourself that you’ll read it on your lunch break or while taking a bath. A few months go by and you sadly look at the pile of unread magazines unsure of where even to begin. Has this ever happened to you? Well, that’s the #StoryOfMyLife…

magazine pileSource

This is exactly what happened to me during later stages of pregnancy: My beloved Runners World issues were sitting on a bookshelf collecting dust, feeling all forgotten. That is until a couple of days ago, when I decided to look through them in hopes of finding some invaluable advice for half-marathon training.

Speaking of which, this is what Week 5 of my training looks like:

Monday – 4 miles + arms
Tuesday – rest day
Wednesday – 4 miles + total body
Thursday – 30-40 minutes of cross training: arms, abs & cardio
Friday – 4 miles + HIIT & booty
Saturday – 30- 40 minutes of cross training: arms + yoga
Sunday – rest

*Week 1, Week 2, Week 3, Week 4*

IMG_1390 edit.jpg

As I was looking through the May 2015 issue, I came across the following article: Happy Hour, Approach a run with a positive outlook to improve your performance and your health by Diane Stopyra. It caught my attention right away because I am fascinated by how our brains/minds work. So when I read that ‘Exercise doesn’t just improve happiness, happiness can improve exercise performance,’ as Alfred Bove says, M.D., Ph.D., professor emeritus of medicine at Temple University and a 26-time marathoner, I was sold.

You see, many times we run/exercise to release the stress of a bad day, when we need a little pick-me-up. Endorphines can easily lift our mode and get rid off insecurities. But from what it looks like, ‘We tend to think of being joyful as a personality trait, but it’s actually a skill you can acquire,’ according to a sociologist Christine Carter, Ph.D.

runhappySource

There are quite a few benefits to be a Happy Runner:

  1. Suffers few injuries: Since ‘happiness reverses the body’s muscle-tensing stress response’, we are less prone to injuries;
  2. Performs better: When distractions created by negative emotions are removed, we are more focused on our performance.
  3. Feels less pain:  ‘Happier people have more of the neurotransmitter dopamine coursing through their brains’, which makes it easier to tolerate discomfort, according to Jim Afremow, Ph.D.;
  4. Is healthier: It’s actually very interesting because ‘Ongoing negative emotions can provoke cellular activity that leads to illness, including cancer. Feeling joy, researchers say, reverses this process.’

If you think this got my undivided attention, YOU BET!

I came across a great presentation by social psychologist Amy Cuddy at TED Talk on how your body language shapes who you are.

https://embed-ssl.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are.html

If you have time, definitely watch it. But if you don’t, what she shows in her presentation is how “power posing” — standing in a posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success. She was curious whether ‘we can fake it till we make it’ and found some evidence that our non-verbals govern not only how others see us, but also how we see and feel about ourselves. So, for example, we smile when we feel happy, but also, when we’re forced to smile by holding a pen in our teeth like this, it makes us feel happy.

Tiny tweaks can indeed lead to big changes. According to Jim Afremow, Ph.D., ‘Our expressions aren’t just an indication of how we’re feeling; they help dictate those feelings. In other words, if you look happy, you’ll run happy.’

So what can we do to our face to feel happier?

  • Smile;
  • Relax your forehead, so your brows aren’t furrowed;
  • Lift your chin for an instant confidence boost.

I choose to be happySource

Runners World provides even more suggestions on how to set yourself up for a good run:

  1. Eat well, make sure that you are not low on nutrients that feed your brain like magnesium, omega-3, fatty acids, vitamin B12, iron, and vitamin D.
  2. Sleep at least 6-8 hours.
  3. Belly-breathe: Try doing yoga to learn how to breathe properly.
  4. Listen to music to distract yourself from pain and fatigue. *Read this post to see pros and cons of running with and without music.*
  5. Mantra Up: I actually like to ponder on a quote as I run, but mantras are great, especially when doing yoga!
  6. Be social and buddy up for your run!
  7. Buy a good time: sign up for a fun race or even treat yourself to a massage!
  8. Explore nature!

You make your life happySource

Do you ever fake it till you make it? What are your tricks to get yourself in a better place before your workout?

Missed some of my most recent posts that created great discussions among my fellow bloggers? Here is your chance to catch up:

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

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April 25, 2016 · 6:00 am

Should You Run With Or Without Music?

Happy Monday, y’all!

Before I jump into a rather serious subject *chuckle*, I would like to remind you that my giveaway for Armpocket ends tonight at midnight. Make sure to enter your chance to win this amazing fitness gadget here.

It is Week 4 of my half-marathon training! The training is as follows:

Monday – 4 miles
Tuesday – cross train for 30-40 minutes (Total Body + Booty)
Wednesday – 4  miles + Yoga
Thursday – cross train for 30-40 minutes (HIIT + arms)
Friday – rest day
Saturday – 7 miles + Abs
Sunday – rest day

*Week 1, Week 2, Week 3*

IMG_1232 edit.jpg

Last Saturday, when I went for a 6-mile run, it dawned on me: I have been running without any music for the past month and a half! Somehow it just happened, which is somewhat crazy considering the fact that I was always dependent on my Ipod so much.

It goes back all the way to my Spartan training. *You can read more about races themselves here: Sprint, Super, Beast 1 & 2.* I remember thinking to myself: How am I gonna pull myself through without any music to pump me up when my energy runs low? But I managed without it. It was the first time, believe it or not, that I ran without any music. *Obviously, excluding the ‘unfortunate’ times when I was training and my battery died mid-run.*

And this got me thinking. It happens that in the past month and a half, my running has been the most enjoyable. I guess, at first I started out running with Sofia in a stroller and wanted to be aware of my surroundings for the safety of my daughter,so I didn’t listen to the music. Then I brought my dog, Bella, along with me and wanted to be aware of any people on bicycles, roller blades, etc. *Read more about how to run with you dog here.* And here I am, actually enjoying running without music. Who would have guessed?!

jumping over the fire

I turned to Google for help. According to Runners World’s poll, it appears that the majority of runners prefer to run with music:” 74% – say runners should listen to music while running, should they so choose. 8,354 voted yes, 2,974 voted no.” 

I was not surprised to see that, especially that I was dependent on it as well. But then another question popped: What are the benefits of running with and without music? Here is the result of my brainstorming and research.

Reasons to run WITHOUT music:

  • I personally feel more in tune with my body. I find it easier to focus on my breathing and foot strike when there are no other distractions. I am able to be aware of my effort.
  • As I mentioned before, it is more safe. I can hear if a car is approaching. It is easier for me to react if I am in danger.
  • I am not sure if it is a direct result of not having music blasting in my ears, but I have been able to reflect much more than previously. Before, I struggled with my inability to’get lost in my thoughts’, but not anymore. I’m enjoying to have the opportunity to explore what’s happening in my head and to be in tune with myself. And because of this, my runs seem to fly by.
  • Finally, I truly started to enjoy my surroundings: The birds chirping, the breeze, the sound of my feet hitting the ground, Bella’s panting. It is incredible to be able to enjoy and to be in the moment.

Super Spartan fire

Pro’s for running WITH music:

  • It’s easier for runners, especially beginners, to get distracted from running discomfort to make their runs more enjoyable and easier.
  • Music as an external stimuli can block of some of your fatigue and get you pumped. This can result in longer distances or even faster speed since a perception of your body’s limits is reduced.
  • Upbeat songs can elevate your mood and create excitement.
  • If you do it properly, music can create opportunity to change up paces.
  • It is definitely a life savior on a treadmill since music creates at least some entertainment in otherwise monotone workout.

Super Spartan finish line

I came across some advice some time ago, I think in Runners World, that it’s optimal to go for at least one run without music for every two times that you run with it. To me it makes sense, since there are many races in which headphones are forbidden.

What are your thoughts? Do you run with or without music?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

 

 

 

 

 

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April 20, 2016 · 6:00 am

5 Running Must Haves & Armpocket Review and Giveaway

Happy Hump Day y’all!

How fun was this Monday’s guest post, where coach Suz shared her 5 tips on  how to train for your first half?! A big THANK YOU to all of you who chirped in the conversation! There’s so much to learn.

First half-marathon training tips

The best part about running is that you don’t really need a gym membership or any fancy gear to get started. However, when you are new to the running world everything looks helpful. Sometimes it may get overwhelming and difficult to know what you actually need and what is superfluous. I would like to share some of my favorite running necessities that I can’t live without.

  1. Well-fitted running shoesI found some great tips on how to find perfect running shoes at Run Addicts, here are some of them:
    • Go to the store in the evening: ‘studies have shown feet tend to expand few millimeters up to 2 centimeters by the end of the day’.
    • Make sure to wear socks you normally run in.
    • There must be a finger-width space between your great toe and the shoe box and  a thumb width at the end of the shoe. ‘You will end up buying shoes that are bigger in size than what you normally wear but that’s perfectly OK.’ However, don’t exceed a finger-width span!
    • ‘NEVER wear a brand new running shoe for a race; make sure you already used them for 100 miles runs at minimum’.

    Here is some more.

    Running shoes infographic

    Source

    *Read more on this here.*

     

  2. Foam RollerI have a love-hate relationship with my foam roller. It hurts so much at first, but then feels soooooo good. If you have never foam rolled before, head over to one of my previous posts to find out how to do it as a pro!Benefits of Foam Rolling
  3. Proper Hydration

    I can’t stress enough the importance of staying hydrated not only when you go out for a run but also throughout the day. Why? Because it affects your performance and overall health!I personally like to use a water pack on longer runs *It was my life savior during the Spartan Beast race!*. I will also be soon trying out a Hydro Belt that I recently got as a gift from my parents.Regardless of what your preference is, take your water with you or simply stop at water fountains if it’s an option!
    Why dehydration is making you fat and sick

    Source

    For more hydration tips check out:
    – Hydration 101 – 8 hydration myths busted & tips on how to stay hydrated this summer.
    – 4 Flavoured Water Recipes that will make you excited about drinking water.

  4. Hat & Sunscreen 

    Sunstroke is a real thing, so apply your sunscreen diligently and don’t forget your hat before you get outside.running away from the sun
    Source 

  5. Armpocket!

I was recently contacted by a representative from Armpocket to review their product. I was super excited about this opportunity because I use an app on my phone that tracks my runs, so I absolutely have to have it on me.

Armpocket 1

Previously I used a Flip Belt, which I still like very much. However, I always had to remove the case from my phone to be able to fit it in. *Our phones are getting bigger and bigger by the day! What’s up with that?* It worked, but it was challenging for me to take out my phone mid run. *Oh please, don’t you have to ABSOLUTELY take a picture of something? ‘Ahhh, that’s such a beautiful sunset!’, ‘Check out that beaver!’ LOL!* Also, when I run, I sweat… I won’t go too much in detail, but I think it’s a common knowledge that our phones are home to all kinds of bacteria as is.

So what is an Armpocket?

It is an armband that was engineered with many unique features that provides a comfortable and secure way of carrying their smart phones, keys, IDs and other ‘necessities’ for active people. It is weather and sweat proof. It has a touch-though screen, so you can freely use your apps. It’s moisture-wicking, anti-bacterial, natural bamboo rayon back and vented strap keep you cool and dry.

I was recommended to get Ultra i-35 based on the type and size of my phone. I picked it in Arctic Blue with a medium strap which is good for arm size 10″ to 15″.*It is available in 3 strap length.*

Ultra i-35 armpocket

Of course, I was a bit apprehensive since I’m not used to have anything bulky on my arms as I run. I also wasn’t sure if it would be comfortable and whether it would slip.

I was very pleasantly surprised! To be honest, I completely forgot that I even had it on my arm. I didn’t experience any discomfort: My Armpocket didn’t slip nor did it bounce. I also looooove that it has 3 little pockets inside, so my phone won’t get scratched!

I can assure you that you will be seeing it a lot in my pictures. It’s perfect for any workout or an afternoon hike!

Armpocket 2

My friends at Armpocket were super generous and let me do a giveaway for you guys! One lucky pal or gal will win an Armpocket of their choice. The giveaway is available only to the residents of the U.S. and Canada. All you’ve got to do to enter the draw is to participate in the Rafflecopter giveaway in the link below:

a Rafflecopter giveaway

The giveaway will be closed at 12am on April 26th (Eastern Time). I will contact the winner via email, so please make sure that you provide me with one.

Be sure to check out Armpocket Facebook, Instagram and Twitter too!

What are your must haves when you run?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

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April 18, 2016 · 6:00 am

5 Pieces of Advice You Need for Your First Half Marathon from Coach Suz

Happy Monday, my dear friends!
Today I decided to do something different. As most of you know, I’ve signed up to run my first half marathon this year. This is my 3rd week of training and I’m absolutely loving it! *By the way, so does Bella! If you missed my post on how to turn your pooch into an endurance animal, you can read it here.* I may not be super thrilled to get myself out of the door every single run, yet the runners high post-run is totally worth it. Add some yoga and foam rolling to it, and I’m in heaven! *Haha!*
First half-marathon training tips
Here’s my plan for this week:
Monday – 4 miles
Tuesday – 30-40 minutes of cross training
Wednesday – 4 miles
Thursday – 30-40 minuts of cross training
Friday – rest day
Saturday – 6 miles
Sunday – rest day
Anyhow, back to the subject. I asked one of my dearest blogger friends, Susie, to do a guest post for me on half-marathon training. She is a big inspiration to me not only when it comes to running, but in general. I’d love to pick her brain if  I ever travel to Chicago and get to meet her in the flesh! Oh, and this girl is hilarious! And maybe, just maybe, you may have spotted her on Just Jillian episode during a mic malfunction in Chicago. *If you did, it was priceless!*
Without further ado, meet my beautiful friend Suz!
Susie Lemmer 2 
Hi Everyone! I am so chuffed to be here – I absolutely adore Olena and her gorgeous family, and I was so happy when she asked me to guest post on half marathon advice! For those who don’t know me, my name is Susie, and I claim the little slice of internet called Suzlyfe. Suzlyfe is a running, fitness, and healthy life blog written with the intention to educate, connect, and inspire readers to live beyond expectation! I am also an RRCA Certified Running Coach and NASM Certified Personal Trainer. Now, enough about me, let’s talk training!
So you’ve decided to run your first half marathon. The moment that you decide to embark on this adventure, you are going to hear advice, comments, and well (?) meaning suggestions from all sides. I am going to do you a solid and boil much of what you will be told to 5 pieces of advice that should guide your half marathon training. Here we go!
  1. Treat recovery and rest days like you do long runs, cross training, and all your other training days: as necessary evils/pleasures. The mark of a great runner as opposed to a good runner is one that accepts rest and recovery as being as important to the plan as the biggest workouts! And as they are as important, learn how to nail your recovery days. This doesn’t mean spending them sitting on your biscuit and doing nothing. Check out my tips for optimal muscle recovery, and also make sure that you still get up and move around some on your days off.
  2. Just because you are running a half marathon does not mean that you are going to run a marathon but know that you just might! Half marathons are kind of your make or break distance, in many ways. For a long time, I thought the half marathon was all I ever wanted to do; I had no interest in marathons. But I got curiouser and curiouser, as it were, and I decided that I would go for it (to be honest, the same thing happened with my blog writing!). And now, I’m a running coach. But to wit, remember that just because you are running a half does not mean that now you must run a full. Run a full when you want to, and the timing is best, if at all.Susie lemmer
  3. Get fitted for running shoes by an expert, and one month into training, go back and buy another pair of shoes (possibly different brand or model!). I say wait a month because you want to know that you really dig those shoes, and you will need that much time to get to the miles that will let you know that you like them and they fit properly. Blisters are not badges of honor. That is the sign of a bad fit–be it the shoes overall or just improper lacing. Once you have your two pairs of shoes, rotate them. This is how I rotate my shoes during training.
  4. Do a taste test of fuels before you go out on the road/trail. Make sure that you can stomach what you are going to shove in your mouth however many miles in before you are out there and desperate. HUGE thing here: carbohydrates must be taken with water. Not lots of water, but at least 4 oz/125 mL. Otherwise? You won’t absorb the energy, and you might just revisit that carbohydrate. Not fun. 
  5. Half marathon training (and training in general) is going to test you physically, mentally, and emotionally, but if you go about it properly, you should not get burned out from running. That isn’t to say that every run will be perfect, but you shouldn’t curse running by the time of the race. Check out my post on avoiding marathon training burn out, and think critically about your schedule, training plan, and your approach, and make decisions for how to make training sustainable. 
Because ultimately? I want you to love it so much that you come back for more. 

There is so much more advice that I could give you, but for that, I urge you to check out my blog, contact me at Coach Suz Training for one-on-one running coach and personal training services, and start picking people’s brains! Have fun, stay injury free, and live beyond expectations!

Find me as well on Twitter, Pinterest, and Facebook at @Suzlyfe and Instagram @the_suzlyfe

IMG_20150903_080417

Thank you so much for your amazing advice, Suz! *Isn’t she awesome?!* If you still haven’t, make sure to check out her blog for more advice and laughs. I can assure, you won’t be let down. I’ve been her fan ever since we ‘met’ in the blog world over 2 years ago.

Finally, don’t forget to check in with me this WEDNESDAY as I will be hosting a GIVEAWAY! *Hint: Fitness junkies, you will really love this one!*

Now it’s your turn!

Have you run or trained for a half- or even full-marathon? What is the biggest piece of advice you could share?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

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April 14, 2016 · 8:00 am

How Yoga Has Helped My Running Game

Hi friends!

Before I get into today’s topic, here is how Week 2 of my half-marathon training looks like:

Monday – rest day
Tuesday – 3 miles
Wednesday – cross train for 30-40 minutes
Thursday – 3 miles
Friday – cross train for 30-40 minutes
Saturday – 5 miles
Sunday – rest day

*You can see Week 1 plan here.*

A few days ago I got a question on Instagram: How has yoga helped my running game?

To be honest with you, I never really thought about it. I love yoga and enjoy running very much, so I simply have been doing the two things that bring a smile to my face and make me feel good. However, the question prompted me to think. There is definitely an undeniable complimentary relationship between the two.

Yoga 1

Injury prevention

There is a reason why we need to do warm-up and cool down stretches before going for a run. Yoga stretches ultimately lengthen the muscles that get tight during running. It is especially useful for those with very tight hips and hamstrings. Yoga can also help with soreness after the run.

yoga 2

Proper Breathing

It is detrimental to breathe properly when you do yoga in order to reap all of the benefits of any given pose. Better breathing during running allows a larger delivery of oxygen to the muscles, consequently increasing performance.

I find that I learned various breathing techniques while practicing yoga. A lot of people underestimate savasana, or a corpse pose, because you’re ‘simply’ lying on the floor. However, it is one of the best way to learn how to breathe properly:

  • Lie down comfortably on your back on a yoga mat,
  • Become aware of your natural breath and its rhythm,
  • Focus on raising your belly as you inhale through your nose,
  • Lower your belly as you exhale though your mouth.

yoga 3

I paid closer attention to my breathing over my last few runs. And you know what? I definitely noticed a big difference compared to how I was breathing only a couple of years ago. My breath control has improved drastically and I don’t find myself panting all the time, unless I’m giving it my all as I sprint.

Core Strength

The poses held in yoga strengthen the core, hip flexors, quads and hamstrings. Strong core translates into a good running posture which helps with your speed and endurance. It is easier to run.

yoga 5

Mindfulness

Yoga teaches us of how to stay inthe present moment, how to be mindful. In my opinion, mindfulness is extremely important when you run. It is so much easier to run when you focus on your breathing and stop thinking about how much more you’ve got to go!

On a separate note, I feel like a lot of runners don’t do yoga because they are intimidated by elaborate poses they see on the Internet…

But you should definitely give it a go. Try this awesome yoga for runners routine!

Or if you don’t have 30 minutes, give a try to this sequence.

be3a267c403f4129_yoga-for-runners-pinterest-poster-350

Source

Recently, I came across the following quote and fell in love with it.

admire someone else's beauty

In my opinion, it refers to much more than outward beauty.

It’s in our nature to compare ourselves to others. Unfortunately, instead of being inspired by their success, we, often times, get discouraged by thinking that we aren’t good enough.
The reality is, there will always be someone who is stronger, faster, more flexible, more successful, you name it, than us, but you can’t let this hinder your personal progress and growth.

To avoid this, accept your status as novice, if that’s the case. Accept where you are today, be proud of your accomplishments so far. Celebrate success of others and let it motivate you to reach for new heights. Never underestimate yourself and what you are capable of. Self-doubt is your biggest enemy. Always aim to be the best version of yourself. You are unique and you deserve to love yourself.

handstand with Sofia - large.jpg

Do you practice yoga? How has it helped you?

Want to read more on yoga?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

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April 12, 2016 · 8:00 am

Running With a Dog: Turn Your Pooch Into An Endurance Animal

Heyoooo!

Guys, I can’t believe it’s already Week 2 of my half marathon training! Week 1 was fabulous. It feels sooo good to be running on a regular basis again. I love how running makes me feel inside and out. I can’t help but smile as I run. I feel happy, light and free!

Last week was a week of firsts too! It may be a bit shocking to some of you, but I started running with Bella just now. She is 2 years and 5 months old.

the best running accessory.jpg

I was dying to take her for my jogs back in 2014 when I was training for Spartan Trifecta. However, she was too little.  Yes, there’s such a thing for dogs. Puppies shouldn’t run with you until their bones stop developing, which can take up to 16 months in large breeds.

Technically, I could have started running with Bella last summer, but I was too pregnant and then recovering from a c-section.

It’s only appropriate to involve her now in the early stage of my training for a half marathon. Dogs may be born to run fast, yet it’s important to start gradually.

Runner’s World provides some great tips on ‘How to turn your pooch into an endurance animal’.  You may be surprised, but there is even such a thing as ‘The perfect running program for your dog’. It was created by veterinary neurosurgeon Laruen Talarico.

weekend walk

Here is a quick summary of it.

Week 1: Plan a 2- to 3-mile route at a mild to moderate pace 3 to 4 days this week. Make sure to pay attention that your dog is not winded and stays by your side at a comfortable pace.

Week 2: Add 0.5 mile or 10 minutes to your original distance during each of this week’s three runs. If your dog tolerates it well, try increasing your pace a bit. By the end of the week, you should be able to finish a 3- to 4-mile run.

Week 3: ‘Repeat week 2 and try to increase your average mile pace by 5 percent. The goal of this week is to consistently run 3 to 4 miles at a pace that is moderate for you and your pooch. This is a good week to solidify your dog’s running foundation and prep for adding more mileage.’

Week 4: ‘We are going to build distance again this week. Regardless of where you and your dog are with pace, I recommend increasing your distance by 0.5 to 1 mile 4 to 6 days this week. This will put most runners at a 4 to 5 mile/day regime. I strongly recommend at least one–if not two–days of rest for both you and your pooch.’

Hiking with Bella

Week 5: ‘If you both are tolerating a 4- to 5-mile run well at this point, try increasing your speed to a moderate tempo style run. Both you and your dog should feel tired afterward. I recommend repeating this 4 to 6 days a week with 1 to 2 days of rest. If your dog is still acclimating to the 4- to 5-mile distance, please do not add speed. In this scenario, repeat week 4 above.’

Week 6: ‘Add an additional 0.5 to 1 mile to your distance again this week. Most running teams should be at the 5 to 6 miles a day/5 to 6 days a week point. If you are not quite there yet, no problem! Repeat weeks 4 and 5 until you can achieve this goal.’

It is critical that you do a full warm up and cool down in order to prevent injury. It is no different for your four-legged buddy. Begin all her exercise sessions with a gentle warm-up, between 5 and 10 minutes long. It’s the best way to protect your dog from muscle strains and other pains by stretching the tendons and ligaments, and getting the blood to the muscles and nerves.

The same goes for a cool down. A leisurely saunter, followed by a couple of stretches, is the great way to finish your training session, according to Dr. Julie.

It’s not uncommon for dogs to push themselves too hard, just because they think you want them to. Therefore, it is important to use common sense, practice moderation, and watch for signs of fatigue or for difficulty in breathing. Avoid exercising your dog too vigorously in the heat of the day and keep her/him hydrated to prevent heatstroke.

It is easy for us to forget about our dogs’ paws. Unlike our feet, her paws are not protected. Take precautions against frostbite by not staying outside for too long when there is a big wind-chill. Also check for cracked pads.

Finally, be careful not to feed your dog right before or immediately after a strenuous workout. And don’t let her gulp lots of water either. Once she cooled down, you can give her a moderate amount of water.

my first 10 mile run

Do you run with your dog? Do you have any other tips?

PS. Don’t forget to follow me on Facebook, Instagram and Twitter!

xoxo
Olena

 

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February 23, 2016 · 8:00 am

Manitoba Harvest Hemp Heart Bars Review

Hi there!

Earlier this month I was given an opportunity to review Manitoba Harvest Hemp Heart Bars. I am very honored to do it since it’s a Canadian company.

If you’ve never tried hemp seeds, hemp products have a slightly nutty taste. According to care2 article, hemp has the following 5  health benefits:

  1. The protein and fiber in hemp combine to slow digestion, which prevents spikes in blood sugar and therefore sustains your body’s energy. A diet rich in hemp promotes digestive regularity.
  2. When sprinkled on your cereal or fruit at breakfast, hemp protein and fiber also help aid in satiety, which will prevent you from snacking and keep you fuller longer.
  3. The Omega-3 fatty acids in hemp reduces the risk of cardiovascular disease, lower blood pressure, and may even ward off Alzheimer’s disease. Hemp seeds are one of the few Omega-3 sources found in plants.
  4. The Omega-6 fatty acids in hemp stimulate skin and hair growth, maintain bone health, regulate metabolism, and help the brain function.
  5. Hemp seeds contain essential amino acids, which improves muscle control, mental function, and normal body maintenance of cells, muscle, tissues, and organs.

(Read more: http://www.care2.com/greenliving/5-surprising-health-benefits-of-hemp-2.html#ixzz40wRqQLmS)

Manitoba Harvest Hemp Heart bars are crafted with the goodness of hemp and other tasty ingredients too. They’ve whipped up three different delicious flavours to choose from: vanilla, chocolate and apple cinnamon. Each 45 gram bar contains 10 grams of plant-based protein and 10 grams of omegas, so whether you grab one for a pre-workout snack or nutrition on the go, these convenient bars are sure to get you through even your busiest day! Needless to say, I was very curious to try out the two flavors I was provided with: Apple Cinnamon & Chocolate.

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Apple Cinnamon

Ingredients: Hemp hearts (shelled hemp seeds), organic coconut palm sugar, organic brown rice syrup, dried apple, cinnamon, organic apple flavor, pectin, organic sunflower oil, organic caramel flavour, rosemary extract.

I definitely liked this flavour a lot! It’s not overly sweet, yet satisfies a sweet tooth. I had it as an afternoon snack just before my workout. It was light and filling and gave me the boost I needed.

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Chocolate

Ingredients: Hemp heart (shelled hemp seeds), organic brown rice syrup, organic coconut palm sugar, organic cocoa mass, organic dutch-process cocoa, organic chocolate flavour, pectin, organic sunflower oil, rosemary extract.

It took me a few bites to appreciate the taste of this bar, mostly because it’s been a while since I had dark chocolate. *I’ll blame Valentine’s day for this! Haha!* That being said, I can see myself enjoying it before a long run or simply as a snack.

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Manitoba Harvest is running a photo contest:

Tag @manitobaharvest #hempheartbar #fuelledbyhemp #sweatpink @fitapproach for a chance to win a box of your favorite flavor of Hemp Heart Bars!

A winner will be chosen each month!

Eligibility: open to US and Canada residents

Also Manitoba Harvest offers a discount to all of my readers. The discount code hhbarlaunch1015 will get you 15% off! It expires on March 31, 2016, so go ahead and take advantage of it!

What is your favourite hemp product?

xoxo
Olena

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November 20, 2015 · 8:00 am

Snacking Doesn’t Have To Be Boring! #SeasonEatings

Hi friends!

How have you been?!

There is sooo much happening in our household! Sofia is growing so fast and I’m full of conflicting emotions: I want to see her grow but at the same time I just want to stay in this moment.

It was a big month for us with Sofia’s baptism.

Sofia's Baptism

She also just turned 4 months old.

IMG_7538 edit

Since I’m breastfeeding exclusively, it does take a lot of energy. It doesn’t come as a surprise that I find myself looking in the fridge for a snack more often then usual. However, just like during pregnancy, I want to make sure to opt for healthier options. First of all, everything I eat gets passed on to my baby girl. And with the holidays just around the corner, I want to look my absolute best! *Is it too much to ask for? Haha!*

These past couple of weeks I was experimenting with healthy snacks that not only satisfy my sweet pre-holiday cravings, but also provide me and my baby with nutrients.

Probably one of the best recipes I came across is these No Bake Peanut Butter Bites. They are super delicious and fast & easy to make.

no bake peanut butter bites

First, soak 1 cup of raisins in warm water for 10 minutes. Then, add 2/3 cups of oats, 2 tbs peanut butter, 1 tbs chia seeds and 1/4 cup chocolate chips. Blend together until well mixed. Make 1 inch balls and put in fridge to set for 15 minutes. *Try not to eat them all at once because it’s not snacking at that point, more like pigging out. Haha!*

Another scrumptious snack I made recently is these Chocolate & Peanut Butter Chickpea Cookie Bars. They definitely take a little longer to make, but they are definitely worth it.

Chocolate & PB Chickpea cookie bars.jpg

While preheating the oven to 350 F, rinse and dry 2 cups of chickpeas. In a blender, mix chickpeas, 3/4 cups of maple syrup, 2 tsp vanilla, 1 tsp baking powder and 1 tsp baking soda until smooth. Line a loaf pan with parchment paper and poor batter into it. Lightly press 1/4 cup of dark chocolate chips. Bake for at least 60 minutes or until a toothpick comes out clean. Cool for 15 minutes and then transfer to a rack for another 30 minutes to set. Cut in bars or squares and enjoy!

If you don’t have time or desire to make anything, you can always resort to the following ideas:

  1. Fresh fruits: I personally love snacking on apple slices with peanut butter!
  2. Vegetables: how about a few slices of tomato sprinkled with feta cheese and olive oil or baby carrots & celery with tangy hummus?
  3. Nuts: toss together your favorite trail mix and pre-measure it in serving sized ziplocks.
    By the way, if you are not aware, Nuts.com  has entire page dedicated to various healthy snack ideas.
    nuts_holiday_v02.jpg
  4. Holiday flavored teas to satisfy sweet tooth: I’m addicted to David’s teas! Check out a set I bought for myself this week. I have tried mulled wine, hot chocolate and Alpine punch flavors and I’m in love!
    12 teas of christmas
  5. It’s not really a snack, but try fooling your stomach by lighting some candles at home. At the moment, I’m in love with Vanilla Snow Flake from Bath & Body works. *I bought it last year, so I’m not sure if they still have it to be honest with you.*

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What are your favorite holiday snacks? Please, do share, it’s always fun to try something new!

xoxo
Olena

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November 25, 2014 · 6:45 am

Happy Birthday to candies & crunches!!!

Guys! I can’t believe it, time flies and my blog turns 1 year old today!!!

happy birthday

Even though, I haven’t been particularly active in the blog world over the past few months, don’t worry, I am here to stay!

This blog provided me with so much more than I have ever expected. The community and people I’ve met here and the support I’ve recieved are incredible. I thank each and every one of you from the bottom of my heart for being there for me and simply for being you. I’ve learnt so much about myself along the way: Spartan Trifecta was simply the icing on an already delicious cake!!! *Haha! You get what I mean! Don’t you?!?!? XO*

The year to come will be the most amazing year yet! *PINKY SWEAR!* 

LOVE YOU ALL!!!

xoxo
Olena

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August 5, 2014 · 6:45 am

Spartan Beast & Trifecta That Almost Didn’t Happen (Part 2)

I KNOWWWWW! How could I leave you hanging like that?! Well, I just did! *It was done with love lol!*

If you missed the first part, here it is: Spartan Beast & Trifecta That Almost Didn’t Happen (Part 1)

at the start line

That’s me at the start line. Worried, ecstatic and everything in between. Understandably so! The furthest distance I’d ever run before was 16.8 km and there were NO mountains! This being said, I had my water and gels, AND a friend to run with. Joe ran with me the previous two races too *read more on Spartan Sprint – here, and on Spartan Super – here*; however, we ran at our own pace. This time around, we decided to stick together: Running such a long race is more of a mental game than anything, and we knew that we would need to be there for each other emotionally.

I didn’t have much time to stretch, even though the start was pushed to 10.40 am, but at least I was able to calm down after a whirlwind of an adventure of us getting to the race. I was calm and composed. The plan was to go at a steady pace up hill and speed up on trails as well as while going downhill. I had 6 Gu’s with me, but I was shooting to take one every 5-6 kilometers or so.

The race started out with a gentle hill, but that didn’t last for too long. I considerably slowed my pace, and I was glad I did. The hill was getting really steep. At times, I even had to grab on to trees and their roots to climb huge rocks. It was FUN! Unfortunately, I started getting cramps in my glutes, so I would stop every now and then to massage them a bit.

butt cramps

Source

I am really grateful that my friend was really understanding. I knew, however, that once I got to the flat or downhill path I’d be able to fly, and that thought definitely kept me going. In addition, the weather  was overcast, so I didn’t have to worry about the heat.

This race was definitely the most challenging at 24 kilometers long. This time around there was much more mud on slopes, more heavy weight lifting, lots of crawling under the barbed wire be it on a flat surface, incline or in water.There was a fair share of people who were feeling sick, throwing up and unable to walk anymore, which was a good reminder that it’s good to have ambitious goals, but it’s important that they are manageable too. That being said, there was a lot of inspiration all over the place! People constantly making sure that everyone is okay, offering their help to those in need, a lot of cheering and smiles. However, I never imagined I would see anything like this.

comradery

I actually saw these guys while running down a very slippery and muddy hill. I was barely able to keep balance on my own when I noticed one of the guys bringing down the wheelchair and another carrying his friend on his back. I even teared up a bit for how great witnessing something like this was!

wheelchair under barbed wire

I forgot about any pain I was experiencing right that moment!

Some of the obstacles I enjoy the most are the rope climb…

climbing rope

Monkey barrel roll *I really have no clue how to call those! It was the first time I ever did it, and I LOVED the challenge!!!*…

barrel

*That’s me sweating there on the far right with a red Camelbak! Haha!*

Oh, and monkey bars, of course!

monkey bars

*As you can see it on my face, it’s a piece of cake haha!*

I would be lying if I said I was able to avoid all burpees!

I slipped on the traverse wall…

traverse wall

And I didn’t even attempt completing this challenge and went straight for burpees. *The finish line was about 100 meters away and I had sever lower back pain.*

the iron ring burpees

*Can you see through those rings how excited I was? NOT! Haha!*

As I mentioned before, there were a lot of obstacles that included lifting heavy objects. I was really surprised that most of the times girls had to lift the same weight as guys. Even though I completed all of them, I was really struggling, especially when the weight was distributed unevenly. Definitely something I have to work on!

The second half of the race was mostly run on trails which felt AH-mazing!!! There was also a lot of walking, crawling, swimming in water which was very refreshing and welcome.

And guess what? I actually have a decent jumping over the fire picture this time around!!! The fire was so high that I totally thought that it was gonna be one of those pictures again.

jumping over the fire

 *Aren’t you proud of me?! I, personally, can’t believe I was even able to jump so high after the longest race of my life so far, forget about the face and shape! LOL!*

Want to know another fun fact? I almost broke down crying when the girl was putting the medal around my neck. I was happy, I was overwhelmed, I was tired! To make things even better, my hubby decided to take his coat and turn away as I was running the final stretch, so it took me probably 15-20 minutes to find him. *Mind you, I could barely walk, and and my brain was fried and I couldn’t recall what he was wearing.* And he, poor thing, was still waiting for me at the slippery wall! *I actually was able to see him when I zoomed in on the picture above, looking away, waiting for me to arrive. Haha!*

Anyhow, once I found him, I was a happy trooper again!

at the finish line

Do I have any regrets? Of course! I am definitely saddened *and ecstatic at the same time* that the Spartan Trifecta is complete. Now I need to find another worthy and exciting challenge to complete and train for. Also… Ummm… I regret not taking a granola bar with me, my stomach was definitely unhappy from not eating anything but gels from 7 am till about 5 pm!!! Haha!

Have you ever been upset about completing your goal? What are your favorite obstacles? Any near missed big races?

xoxo
Olena

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