5k...10k...13.1 miles... marathon!

Sweat dripping constantly in your eyes, your shorts riding up and the look of extreme exhaust is what I saw this past weekend at the Marine Corps Marathon in Washington D.C. Standing at mile-marker 23 I felt compelled to clap and shout "C'mon runners, you can do it!" At one point a 40-something couple ran past hand-in-hand and that's what brought tears to my eyes. Many can't explain it, but the emotions that overcame the finishers and spectators were extreme to say the least.

This got me thinking... I run, I workout, why am I not running this race? I found I have a case of the "mental block." This article explains the importance of "being there mentally" during a race... especially a marathon. Believe it or not but self-pep-talks before and during a race have proven to help even the "non-runners" get through a race.

I met an obsessive runner at the expo last weekend, Jeff Horowitz. Horowitz's recent book divulges his first 100 marathons. By the time this book was published (October 6, 2008) he had run OVER 2,620 miles in races ALONE! I asked, " Jeff are you running this weekend?" "No, no I ran two marathons last week," he said. Two marathons in one week and he just completed his first ultramarathon of 50 miles.

All this talk about running and overcoming mental and physical barriers made me commit to a plan... a half marathon training plan. That is 13.1 miles to be exact. This is the best website to plan out your runs no matter how short or long. This website will track your run down to the tenth of a mile. Not only that, it will calculate how much gas and money you saved in your route along with the carbon offset of your run. I find this to be the most beneficial form of run-tracking out there. It's easy-to-use features make it work for any runner.

Think Before You Eat.

Recently I was at Five Guys Burgers and Fries and I caught myself eating. Sorry, overeating. Overeating is a main contribution to the obesity epidemic in the U.S. What happens with portion-control when you go out to eat you may ask. Almost ALL restaurants give you double or triple the normal portion size. Therefore, YOU are the key to your weight's destiny. A good rule of thumb is meat, pasta and carbohydrates can be measures as one portion size when compared to the size of your closed fist. Another visual to compare your food is a deck of playing cards, that roughly equals one serving size (all that you should be consuming at dinner of red meat or carbohydrates).

A recent study proved that when you overeat you spend more money on all fronts including fuel cost, food maintenance cost and health insurance costs! Now, what can you do to prevent this unconscious eating habit?

1. Ask for a box before you start eating in order to divide up the portions for yourself. You will have a second meal for later and save money in the long run!

2. Ask for NO bread at the table. Don't even let your server put the basket on your table, once it hits your table you're pretty much done.

3. Get water instead of any other drink. Consuming one glass of cold water before your meal helps to supress your appetite and will aid in the disgestion process. Again, you'll save that $2-5 on a drink which you're checking account will thank you later.

4. Avoid the white, cream sauces. These are the worst. These sauces are made with heavy cream which are packed with calories. Who can resist the chicken alfredo from Olive Garden or the Lobster Ravioli with cream sauce? YOU CAN. The substitute would be red sauce.

REMEMBER: Pasta is an easy dish to overeat, so aim for a veggie-included dish.

5. Eat with your non-dominant hand. For example, if you're right handed, try your left hand with a fork and vice versa. In this case, the uncoordination is a good thing! Using your opposite hand you are likely to pick up less food and consume your food slower. This will help your mind catch up with your stomach and realize when you are full.

Stairway to Heaven... or at least a great butt

Accidental exercise. No, it's not an oxymoron. You can actually get exercise throughout the day (workday too) even if you sit at a desk all day. I've scoured St. Petersburg, FL for different and creative ways to keep your metabolism cookin' throughout the dreaded nine to five day.

1. Park your car in the farthest spot from the entrance or on the highest floor of the parking garage and walk or climb.

Even though it's hot or cold outside or you're tired or you just don't feel like it, this form of accidental exercise burns an extra 100 calories per day! Taking that extra 10 minutes a day to walk up the stairs to your car can be that little extra push for your total number of calories burned per day.

2. Walk to places 1 mile or less distance away.

If your grocery store or any errands you need to run is a few blocks away, drop the keys and put on your tennis shoes. Especially with the weather cooling down (in Florida anyway), walking is a great way to relieve stress and burn extra calories. PLUS, a benefit of picking up the things you need and carrying them back adds resistance to your walk. It's almost as if you were carrying 5-10 lb. weights home.

3. Clean the house... with your favorite music blasting

Have you ever had one of those moments, alone where the music is loud and you are singing the lyrics at the top of your lungs? Well, add the small amount of cardio from vacuuming, dusting, or mopping the floors and you have a workout. Housecleaning for 45 minutes will burn roughly 300 calories, depending on your current weight. Add the music to pump you up and who knows, your house may be spic and span after an hour of cleaning!

4. Start caring about your yard... or garden.

Getting outside will not only improve your mood, but yardwork is a great upper and lower body workout. Mowing the lawn for just 45 minutes (which I know I do at my house) burns an average of 250 calories depending on your speed. The key here is to get a push-mower rather than the easy sit down kind. You will clean up your yard and your health after this outside workout.
5. Carry your kids under the age of 3, or babysit!

My good friend recently had a baby girl. I lifted her up and after holding her for about 5 minutes I realized that my arms are starting to feel it. I swear, biceps, triceps and shoulders all felt the weight of this baby. This website gives great ideas to workout and have fun with your baby. If you are not a mom, then offer to babysit for a friend! Not only would mom most likely be utterly greatful for some "me" time, but you will get an upper body workout too. Just walking while pushing a stroller for 30 minutes will burn 150 more calories.


I know it's hard to get motivated some days, but trying to incorporate a few accidental exercise moves in your day will help keep you alert and multiply your endorphins to make your happier through the day.

Music for the Mind

Music when I run is a necessity. The strong, pounding beat starts to have an effect on my feet while I run, right, left, right, left. Anything with a fast, upbeat tempo keeps me motivated. I like Pod Runner's mixes to run to, a solid beat with a mixture of songs keeps me pumped throughout my run. The iPod is a great way to carry your music with you on youre trek, but the iPod shuffle I feel is made athletes during their workout; you would never know you're carrying an mp3 player it's so light (.55 oz. to be exact). In fact, a recent study found that running with rock or pop music increased endurance by 15%. I don't know about you, but for me that 15% is the home stretch of my 10-mile run, the moment I want to just stop and walk or the last 100 yard sprint of my recent 10k.

Some need running partners or groups (which I have never tried), but music is my motivation. If groups are your thing then this website locates a running group in your area to find others who are in your situation. I have found that when I run with others my competitive streak kicks in high gear, my times are usually faster and I find I am distracted from the physical and emotional reasons that I could stop. Next time you get in a rut with your running, try switching it up with music or groups. I promise you'll enjoy the change.