Training Thursday : The Medal

Hi everyone! On my Training Thursday blog from last week, I bragged about being able to run 10km for the first in years, remember?

I had signed up for a virtual 10km race from the site Jost Running and I was really excited about the whole idea behind.

Well... Today when I got home from work, I saw that I had mail...

Shout Out Saturday - May 31st, 2014

Another week has passed and I hope you have had a great time like I did. But now, it is Saturday again and for me, it means it is time to spread some blogger love. It is Shout Out Saturday time!

Shout Out Saturday by Debbie In Shape

Training Thursday : Running 10km again

Today it is holiday in Belgium and since the gym was closed, I took advantage of the nice weather to go for a run. The idea was doing it in the morning, right after breakfast, but I assume that I overslept, so I changed my plans to 3PM in the afternoon.

Last week, I did 9km indoors, on a treadmill without inclination. So this week I could not escape it. The time has arrived to go for a 10km again. And that is what I did!

Training Thursday : Running 10km again

Shout Out Saturday - May 24th, 2014

Wow! What a great week this one was. Since I was home for 5 days (Vacation!!! Whoohoo!), I had time to organize things around the house, read and write blogs almost daily. I had a great time!

Today, I want to take the opportunity to give some shout outs this week:

Wellness Wednesday : Runner Socks

As I started to run again recently and to get connected to other runners around the globe, I have been discovering a lot of new techniques and products that support performance and recovery.

One of the products I have been reading very positive reviews about are runner and compression socks. No matter how clean my diet is or how much water I drink, I experience frequent swelling. Since it has been proven that compression socks limit, it is already worth trying.

Wellness Wednesday

Summary Sunday

Hi there! How is everything on your side? I cannot complain about this Sunday. The sun is shining here (it should be National Holiday in Belgium every time we have such a beautiful day) and I killed it in the gym this morning.

This week, I am on vacation for a couple of days. The plan was going to UK to attend Body Power, but even though things did not go as expect, I am still making the most out of my days.

Running for starters

Running has become a major sport in the past years. I remember that when I participated in a race for the very first time, there was room for everyone and even for group pictures. By the second time I attended to it though, the place was packed and it only gets more crowded each year.

The great about running is that you can do it anywhere. You do not need much equipment and how fast or long you run is entirely up to you. You can run in groups or on your own at any time of the day, any day of the week.

Everything is simple and there are excellent plans out there for those who want to get started or improve. However, there are those small details that are hard to figure out on your own and less mentioned by experienced runners. I have learned some tips and tricks throughout the years that I want to share with you.

Etiquette

When running outside, one has to be extra careful when moving among vehicles and passers-by. If you are using on the road, make sure you run against traffic. Personally, I prefer to wear a fluorescent vest. It makes easier for drivers to see me in any weather condition.

When on sidewalks or trails, stay on the right, including when sharing the path with bikers and skaters. This can be a tricky one if others are not aware of it, which happens a lot to me. In this case, timely move to the other side after checking oncoming traffic. Sometimes, you will be able to force your way, but watch out for kids, elderly people, large groups and animals.

Posture

Mainly when you are working on improving your performance, be careful not to be sloppy with your posture. The same way as we tend to sit badly in our chairs at the office after many hours, we also get loose when tired during a workout.

In short, keep your head high, shoulders relaxed, hips facing forward, torso slightly lean forward and land using the area between your heel and midfoot. Your arms should remain on the side of your body swinging in rhythm with your stride.

Four simple steps to good form

Nutrition

Whatever sport or physical activity you incorporate in your routine, it will require more energy from your body than you used before in your sedentary days. Therefore, you will need to have in mind that your eating habits have to changed a little bit.

Running (or jogging) is an aerobic exercise. Many use it as support for weight loss because it allows burnning more calories during practice. Reaching deficit is the ultimate goal of those who want to lose some extra pounds. However, you still need energy to train and perform your daily activities. 

The solution in this case is to use and abuse of slow carbs such as vegetables, legumes, whole grains and nuts. They will support your training as well as stimulate your weight loss. 

Proteins are a must. Meat in general, (low-fat) yogurt and fish are great sources of protein and accessible to various doctrines. I also incorporate protein shakes to my diet because of their fast absorption and I do not get sick during training as I would after a full pre-workout meal. 

Tilapia Burgers

Hydration

Water has to become your best friend, if not already. There is an endless list of great beverages that promise (and some deliver) fast hydration, performance improvement and whatsoever. Still, nothing beats a minimum of 2 liter water for me. On the days that I need some extra minerals, I add some Celtic salt to the mix. Note that my longest race was a 10km. If you are going anything above that, other rules apply to speed up recovery and avoid health issues.

Note that I do make use of BCAAs during my training with weights, but when I run, I try to stay away from sugar. I have seen some alternatives out there recently, but I have not tried them yet. Time your water intake so that you have enough reserves during a race and hydrate again as soon as you are done.


These are very basic tips. I hope they can help you quick start, but be aware that the more you progress, the deeper you may need to go for efficiency. If there is anything else I can help you with, please let me know it.

#success

Gain muscle mass and lose weight

I remember that about 10 years ago, when I first attempted a come-back, someone asked me the killing question: "What is your goal: to lose weight or to gain muscle mass?" Unless you start the right way, with someone orienting you in the right direction, you will not be able to answer to it as I could not either.

My return did not happen back then because of health issues (I will talk more about it in another blog in the future). However, the truth is, I did not know what to say. For me, it was obvious that everyone wanted to lose weight. There was absolutely nothing else to think of. And what was this "gain muscle mass" talk?!? I did not want to become a bodybuilder...

Please note that I had already lifted weights before at the age of 19yo. At that time, I was also on a diet to 'put on muscle', but I was not even aware of that. The 10 years gap made me forget the whole process though.

Easter Sunday strength training

But why was this question so important? The thing is that, depending on your goals, not only your workouts, but your diet and supplementation, changes. Because you will be training your body differently, it will need more, or less, of certain nutrients and vitamins in order to function properly and lead you to the desired results.

You will surely find experts (and I mean real experts, not broscience) who talk about doing the two things at the same time. Do I believe it is possible? Yes, I do. Can anyone achieve it easily? I am not so sure about it.

Similar to those who show progress with IIFYM plans, those who have muscle maturity tend to have higher levels of success in building muscle and leaning down at the same time. Unless their metabolism is damaged for whatever the reason, such athletes (professionals or amateurs), are real fat-burning machines on a daily basis. And when they add some cardio to their routine and keep their carbs intake monitored, BOOM!

Unless you have some genetic predisposition, things may not go that smooth when trying to do both at the same time. It is true that you can (and should) try, but be aware that it will take a lot of pre-work before finally being able to implement a solid routine safely if you are new to it.

Temperature in °C earlier today: Perfect weather for running!

To start things, build muscle. If you have never dared entering the free weights room (this one goes mainly for the ladies), it is time to get over it. Personally, I have already gone through pretty much everything, but I am way too stubborn to let a spotter or a sexist take me away from my objective. When there, lift as heavy as you can. If you have to start with 2lbs weight because that is all you can, so be it. However, do not get stuck with them. Remember the quote: "Don't lift weights lighter than your handbag." For the moms, think about your kids weight. You can carry them around, can't you? So why not lifting at least the same weight at the gym?

For the guys, the tip is not lifting whatever weight you can unless your form is perfect. You may not feel it now, but no one can tell the damage bad posture can cause to your back and joints. Swinging dumbbells during curls will not make your biceps grow, but it may hurt your elbows seriously. Remember that you are at the gym for yourself. Leave the ego at the door. It is better to go ass to the grass with light weights than 3/4 squats with 100lbs. 

Depending on your fit level, wait from one week up to two months to start doing cardio. Hard gainers should wait the longest. You do not want to blow your gains at any cost. And when I mention cardio, I am not suggesting that you become a battery bunny and spend hours on the treadmill. Getting fit is the ultimate goal no matter. Becoming a toothpick is not an option. What you want is to get blood flowing in your body and to strengthen your cardiovascular system. Steady cardio once a week is fine and if you need some extra burn, go for HIIT.

Why? Because! Leaving for today's run.

Log your exercises, meals and progress (please see my blog "How you can make it work for you" for tips on ways to create your log). Take your mood and energy levels into consideration. Did you have a stressful day? Did you sleep enough? Everything matters. After a while, you will be able to see a pattern. This should be your guide for moving forward.

These are a few guidelines I have been using for myself in my "Personal experiment". Do you have other suggestions? Please let me know them. I would love hearing from you too.

'Till next time!

#DebbieInShape

Personal experiment

Some blogs ago, I mentioned that I was about to start a program to get in shape for the summer. Unfortunately, it seems that there was some confusion with the date. Instead of today, May 3rd, 2014 is the appointment for the kick-off. With that said, there is going to be a change of plans.

In the past month, I have been bulking. It is not like have been eating crap like there is no tomorrow, but I have increased the amount of carbs of my intake in an attempt to build some muscle mass in the process. I did hit some PRs at the gym however, my weight pretty much stayed the same no matter what.

Well, now I have two extra weeks in my hand, without any plan limitations and total freedom. So, I decided that I am going to make the best out of it.

Why? Because!

All these years, I have been always following someone's 'plan'. Whether it was a plan put together specially for me by a personal trainer or from a book or website, I myself never dared being creative about my training. Despite having the example of my boyfriend who built a great physique throughout 20 years of being his own trainer, I have always feared not knowing enough. But let's face it, no one knows me better, right?

Therefore, the time has arrived when I am going to be a big girl and put into practice all the things I have learned so far. It is going to be a great experience no matter the results. Of course that the knowledge my trainers acquired throughout the years is not to be compared. Still, I think I have gone through enough to deserve my trust too.

For this week, the idea is lifting three times and running/jogging/sprinting three times. I want to make sure that I improve my running performance without damaging the (little) muscle mass. It will be an experiment and I am really excited about it. So you will be hearing (or should I say reading) not only about my impressions, but I will be sharing my workouts, meals and everything related to my fitness schedule and reactions to it.

Where you invest your love,  you invest your life.

I am looking having you in this journey with me, but it will be great to hear from you as well. Who puts your plans together? Have you ever trained your own? What sports do you practice? Please let me know about your experience too.

Wishing everyone an awesome Easter!

#DebbieInShape

Guess who's back?

Here I am. A little more than one month away from turning 39, I decided to write another page of the book about my fitness adventures. After doing a lot of thinking, my heart (or should I say my feet) spoke louder. This person here is going to run again!

For most of my life, I have been involved with physical activities. First, it was ballet like most little girls, but it soon took off to all other available dance styles.

Around the age of 18, I started having major back problems. They discovered I had scoliosis and it had reached a point that it was even preventing me from getting out of bed on 'bad' days. Along with physical therapy, I was advised to swim. I could not swim back then and I found the lessons very boring. I quit classes after less than 2 months. And it was not until the age of 34 that I went back to the pool to learn it.

Sincerely, I do not remember how lifting weights appeared as a solution. I did not have internet at the time, so I wonder if I read it somewhere or heard it from a friend. The fact is that I was introduced to the iron by the age of 19 and it was love at first “sight”.

Throughout the years, I had many hiatus, with the longest one being from 2001 until 2010. My life had changed drastically: I left Brazil and moved to Belgium where I attended college (my classes were in Dutch and I did not speak one word during the first year). The money I had saved was only enough for my studies, so going to the gym was a luxury I could not afford. And after graduation, I started working right away (awesome!), but then time became an issue.

Last time I participated in a running event in 2011.

Making a long story short, at the age of 34 I decided that I had to do something about my physique. There were a lot of great things going on in my life, but from outside, I looked heavy, carrying extra weight that did not belong to me.

In the meantime, I have run, lifted weights, practiced BJJ and since last year, started participating in fitness competitions. The reasons for me changing so much vary from health issues to lack of time, or simply not being able to combine some of them.

In all three contests that I attended, I participated as a Bikini competitor, but now I am looking forward putting on more muscle and going for Figure (Body fitness outside the US). Because it is a new experience to me, I still do not know how long it will take me to build the necessary amount of lean muscle to hit the stage again. I am not in a rush though. I am enjoying this journey way too much to spoil the fun with useless stress.

And the best part about taking a sabbatic year is to be able to experiment and learn more about my body. Each person is different and what works for one does not necessarily work for another. Trial and error may not be the most efficient method, but it is a process full of rewarding lessons.

At the moment, I am lifting as heavy as I can to build some muscle mass. I am also adding extra lean carbs to my diet because I want all energy I can get. As from April 18^th, I will be joining a program from Flex Magazine Netherlands to get ready for the summer. It will last 8 weeks and I am dying to see the results.

Despite all the activity around me, there was something missing. I did not want to give in and I looked for excuses everywhere. But when things are meant to be, they happen. So yesterday, I bought myself a new pair of running shoes. Yes!!! I do not have plans for a marathon or anything of that matter (just yet). I only want to kick-off some beginner start to run plan and see how it goes. I miss the streets. I miss the weather working for me or challenging me. I miss running...

Next Saturday, April 12^th, it will be exactly one month before my 39^th birthday. Even though it was not part of the plan, it fits perfectly.

Gym look, new running shoes and flowers to bright the day!

Why did I write all that? It is because I want to share my journey with as many people as possible. I would love to learn from other runners, beginners or pros. I want to share tactics, tips and experiences. Tell me your fun stories and “wow” moments. I will be sharing things from my side as well. I have a feeling that it will play an important role in my journey to the physique of my dreams. I am just getting started.