Running – Jenna Jamieson, Author

Workout shoes matter…a lot!

By Jenna Jamieson | March 19, 2015 | Comments 0 Comment

My boyfriend and I recently went shopping and he ended up buying another pair of running shoes. This is something that people don’t always think about, but it actually is very important. Your shoes can either enhance and help you through your workout or they could be hindering you, causing damage and pain during your workout. There are several things to remember about your workout shoes: 1) Try to keep a general estimate of the number of miles you put on your shoes 2) Have a dedicated pair of shoes that you only use to workout 3) Be sure to find shoes that are specific to your activity–in other words, have running shoes for running, interval/circuit/cross training shoes if you’re doing multi-activity training, walking shoes for walking, and so on.

1) Be sure to estimate the number of miles you are putting on your shoes. Shoes need to be replaced typically after about 500 miles, but can range anywhere from 400-600 miles depending on your level of activity, type of activity, and how much “wear and tear” that is caused by your workout, or naturally occurs over time from extensive use. This is important because when your shoes start to breakdown, the padding which lends support to your feet starts to wear down. Further, your shoe laces get stretched over time and no longer keep your shoes snug and in place causing your shoe to be loose, causing your foot to lose valuable support.

2) Be sure you have a dedicated pair of workout shoes, or if possible two or three pairs that you can rotate to keep from having to replace shoes as often and to stretch their life a bit longer. I am definitely guilty of not switching mine out enough–shoes are expensive, so if you don’t either, you aren’t alone! Additionally, be sure to take shoes off properly—don’t step on the heels to take them off or pull them off without unlacing them. This causes damage and stretching to your shoes altering their protection and support to your feet. P.S. Be sure you are wearing the right size, too! This is vital and can prevent sores, chafing, and rough skin on your feet. If you aren’t sure, just ask to be sized, ask for advice, or even ask if they have a machine or computerized test that can look at each foot to determine where you put the most pressure. These are key components to not only successfully finding the right pair of shoes, but also to keeping your feet healthy and happy! 😉

3) Lastly, and maybe one of the most important tips to remember is to have shoes that are specific to the activity you are performing. Activity-specific shoes are vital to help with your overall success, performance, and can help enhance your ability to last longer, go farther, and challenge yourself more without pain, discomfort, or damage to your feet and heels. After all, your feet are a pretty important part of your body, so be sure to take care of them, appreciate them, and cherish them!

Maybe this gives you an excuse to go shoe shopping?! Or just an opportunity to reevaluate your workout shoes to ensure you have the right type and size!

~jj

ABCs + Exercises = Get Moving!

By Jenna Jamieson | February 9, 2015 | Comments 0 Comment

I thought it would be fun to do something a little different this week that would be creative, a little out of the ordinary, and something that family and kids, couples, and people of all ages can enjoy together! In honor of the American Heart Association’s Go Red for Women campaign and to pay tribute to Heart Health Month it seemed appropriate to put together an “ABCs of Exercises” to get people moving this month and throughout 2015! So, here are some exercise ideas to get you going!

A: Ab workout

B: Biking, Basketball, Bicycle Crunches

C: Crunches, Canoeing

D: Dancing

E: Equestrian – Ride horses!

F: Football

G: Game night w/ a twist – do exercises in-between games and snack breaks!

H: Hiking

I: Ice skating

J: Jumping jacks, Jogging

K: Kayaking

L: Lunges

M: Make a fort, make a tunnel, or make something creative outside!

N: Natural surroundings, use your imagination in your neighborhood to play outside.

O: Open Air — because I love fresh air and being outside! Run, jog, walk, hike, the possibilities are endless!

P: Push-ups, Paddle boat

Q: Quick run

R: Racquetball, Running

S: Squats, Soccer, Skiing, Stretching, Swimming

T: Tennis

U: Ultimate frisbee

V: Volleyball

W: Weights/Weight training, Walking

X: X-treme water park? It’s X…give me a break, there aren’t too many options with X!

Y: Yoga, Yard work

Z: Zoo outing might be an option as long as it involves some walking, of course!

Happy exploring, playing, and moving! Find your interests and hobbies and use those along with your imagination and creativity to come up with activities that you can enjoy all while moving!

~jj

Music, rhythm, and workout inspiration!

By Jenna Jamieson | January 29, 2015 | Comments 0 Comment

There are a few things about music that I absolutely LOVE: 1) It makes my workout go faster. 1, 2, 3 and you’re done in a flash! 2) It provides a great beat to ensure I keep up with my workout pace. 3) It helps me accomplish my goals through motivation. These are 3 things that will help you throughout your workout. Think of it as you + the music vs. your workout! 😉

Think of the world without music. Now, think of your workout without music. That would be something that is hard to consider for many of us because we use music to push us through our workout. The music almost becomes one with us because we want something to focus on besides our actual workout. Something that helps us become distracted and makes the workout go faster.

Another great thing about music is the beat it provides. I love this because it helps me stay on pace and go faster even when I am getting tired. It pushes me and challenges me so that I get through my entire workout and for that reason alone I think music is a perfect combination for working out. I have noticed that I try to stay with the beat of the music during my workout. Not that I actually “dance” throughout my interval training workout, but that I rhythmically do the exercises, staying in tune with the music. It helps me keep pace, stay focused, and makes my workout more fun! This is what makes music inspiration because it motivates and engages me during my workouts.

Music is a great way to make you happy, change your mood, and can help you accomplish your goals during your workout. With music, you can train your mind and body to move with the rhythm of the music, making your workout more challenging and fun! Further, music is a great way to help you accomplish your goals. Remember that it is important to be happy with whatever you accomplish because that along with music will help you to keep pushing forward! Music often makes you train harder so that you can pass your fitness and wellness goals.

If music isn’t your thing, try reading a book where you read 10 pages then run for 5 minutes, or some variation that works for you. The same can work for those who watch tv while they workout. You can run during commercials and walk during the program. Both options provide great interval training and that’s something that is great for your body. Interval training has actually been shown to be more beneficial than strictly running or walking.

So, next time you head to the gym, go outside for a run, or start your workout, you may just want to throw your earphones in as well! Happy skipping, moving, and working out to the music! 🙂

~jj

Make cold weather your motivation!

By Jenna Jamieson | December 2, 2014 | Comments 0 Comment

So, all I hear right now are complaints and negativity about the cold weather, snow, winter and yada yada yada. Personally, I LOVE snow and I LOVE cold weather. I actually can’t emphasize that enough and mostly because I love sweaters and boots and turtlenecks and scarves. It makes me feel warm and fuzzy inside! 🙂

But for all those cold weather haters and grumpy “grinches” out there, here’s something for you to think about! Cold weather has actually been proven in several studies to be better for you! For one, people tend to move faster and walk more briskly when it is cold out, increasing their heart rate more quickly than they would in warm or hot temperatures. During the summer, people tend to walk more leisurely and therefore not as many calories are burned and your heart rate doesn’t speed up as quickly. In other words, all those exercises such as walking, running, hiking, etc that you do (outside) after your Christmas feast or before the drinks and appetizers begin on NYE will be most beneficial in the cold, winter temperatures! 😉

Second, studies have shown that people burn more calories during the cold, winter months when the body must use more energy in order to maintain a warm, steady body temperature. So, next time you consider complaining about the cold, winter months, maybe you should be thanking Mother Nature for the gift she is giving you! 😉 Two great exercise benefits: 1) you walk faster to keep your body heat up to get to your destination and 2) you burn more calories because your body is working equally as hard to help you maintain a balanced body temperature. Sounds like a win win to me…so get out there and get to moving. Play in the snow with your kids, take a hike to see the scenery, walk your dog to get fresh air, or even take treats to neighbors and friends by foot to get into the real holiday spirit of giving!

Let me remind everyone that each person’s body is different so what works for me, may not work for you. Cold weather is something I love and enjoy, but it may not be something that fits you or your workout! Further, where I see success, you may not see as much success because of the activity and level of intensity within the workout. Don’t let that discourage you, but rather let those stumbling blocks be the force and motivation that keep you going.

So, grab some gloves, a hat, and cold weather gear, throw on a pullover or winter running clothing and get to exercising. After all, there are plenty of fun outside activities to do, so don’t let the cold weather stop you from getting your 30 minutes a day! Happy Winter!

~jj

Slow, steady, and consistent wins the race ;-)

By Jenna Jamieson | October 23, 2014 | Comments 0 Comment

I wasn’t entirely sure what I wanted to write about today, but as I drove my boyfriend to work he brought up his half marathon that I “spectated” over the weekend…if you can even call it that! It was more like I got to see him start and finish the race, which honestly was a pleasure and while the 5:30am alarm was not what I would call pleasant, it was an experience I wouldn’t trade for the world. After all, it was his first half marathon and, well supporting him is what it’s all about, right?

I was people watching, talking, and kind of doing my own thing as I passed the time until my boyfriend would come running across the finish line. I began to believe and probably even realize that these half marathoners and full marathoners might be considered half crazy or completely crazy. (No disrespect to those who train, love, and compete in them, but I got this feeling the more I talked and overheard competitors discuss the race…most said race day would come and they would wake up feeling crazy!) Sure, I can get my butt out of bed to do interval training early in the morning because it’s fast paced, interval exercises that go quickly and are ever changing, but running? Really, are you kidding me? Get up at 5:30a and be ready and willing to run at 7am seems nuts! I hand it to any and all runners who choose to get up and run 13.1 or 26.2 miles before the sun has even begun to come up, but I will stick to my interval training that keeps me on my toes and my eyes wide open! That’s why a 5k would need to be fun or adventurous for me to take part. Maybe even a triathlon at some point…that would at least be more similar to high intensity interval training…kind of, right?!

So, you might be asking yourself what’s the point of this post? Talking about half and full marathon runners along with high intensity, fast paced interval training is like comparing apples to oranges…or is it?! This is where the important stuff comes in. 😉 Both are very different exercises and both fit different people’s lifestyles, interests, and personalities, but one thing is that both are workouts. And with workouts, especially running and long, cardio interval training is that the best way to maintain your workout is to go at a slow, steady, and consistent speed to maintain pace throughout your entire workout.

Whether it is running, interval training, yoga, or some other type of workout, it is best to build yourself up as you go through your workout. The best way to go about your workout without getting tired too soon is to realize that going at a slow, steady, and consistent speed will allow you to keep pace. Don’t challenge yourself or go fast too early in your workout. You should think of the beginning of your run or interval training as your “warm-up” so that you get your muscles moving, ready, and prepared for the middle part which should be the most challenging part of your workout. The middle part should push you to your limits. This is the part of your workout where you can increase your speed, increase the number of reps and sets, and set your goals higher than the beginning or end.

The moral of the story? We may all be different shapes and different sizes with different personalities, hobbies, interests, and even different fitness goals, but in the end we are all working out to stay healthy. So whether you are running, walking, doing interval training, or yoga you should still realize that we are all in it together when it comes to working out. This means we all need to maintain a slow, steady, ad consistent speed in order to get the most out of our workouts. After all, while being fast may seem to pump you up and get you going, it is slow, steady, and consistent that wins the race!

Happy running, training, and working out! 🙂

~jj

Small progress should make you happy!

By Jenna Jamieson | August 23, 2014 | Comments 0 Comment

Small progress may be frustrating, but small progress is better than no progress, moving backwards, or having setbacks. While you may wish to see more progress in terms of weight loss, muscle tone and definition, or in your energy level, remember that progress takes time, especially when it comes to changing your habits and body. It is safest to see slow, steady results that are consistent and maintained over time.

Changing your habits and making changes to your body through exercise and nutrition can take time (and should take time). Quick weight loss and sudden food changes such as eliminating caffeine, sugar, or carbohydrates may not only be dangerous, but also may present side effects including mood changes, increased anxiety and stress levels, or even could be harmful if you have rapid weight loss in a short period of time.

It is important to be happy with small milestones as those add up and help you achieve your overarching fitness and nutrition goals. So as you workout and make fitness and nutrition goals (see Fitness and nutrition goals to the rescue!) remember that your small progress should be motivation to keep you going and further your desire to see your end result. My boyfriend likes to sign up for 5ks as a goal to work toward for himself and is now signed up for a half marathon in October. It is a great goal and is something that he can slowly train for. He signed up for the half marathon in April to give himself plenty of time to train and work up to the 13.1 miles he will be running. Setting large goals for yourself that are 3-6 months or more out is great because it allows you to slowly make progress over time. For example, my boyfriend can set a goal of running 3.5 miles for 3-4 weeks (he can already do that because that’s about the distance of 5ks) followed by increasing his distance to half of the marathon of about 6.5 miles and do that for about 2-3 weeks and then do three fourths of the race by increasing to about 9.75 miles for 2-3 weeks and then do the full 13.1 miles for at least one week. This is just an example, so do what you feel the most comfortable with and works best for you based on your fitness level and experience.

Just remember that building yourself up by slowly making progress over time is much healthier than pushing yourself too hard in a short period, losing weight rapidly, or cutting out food or food groups too quickly. Small progress is not only great progress, but will make life less stressful over time and is proven to make it easier to maintain and sustain.

~jj

A walk, jog, walk/jog kind of day with a 5k finish!

By Jenna Jamieson | July 7, 2014 | Comments 0 Comment

I wasn’t sure what I wanted to post about this week because I hadn’t given it too much thought, but after doing several walks and jogs with my boyfriend over the weekend I thought I would do an entry inspired by him. He does more running than me because truthfully I don’t really like running unless it is on outdoor trails in nature in the middle of nowhere where I can clear my mind and soak up the sun in the woods! I guess I get that side from being an outdoor enthusiast and lover. Call me crazy, but something about being in nature on your own running provides some major freedom and relaxation. (For me, anyway!) Anyway, back to this week’s blog. We often go on walks together throughout the weekend, but we don’t typically do runs (because I don’t like them) and because we usually do our own workouts during the week and do less strenuous workouts during the weekend.

This weekend we were pressed for time, but still wanted to fit in some fitness, so we set out on our usual walking path and decided in order to meet our walking goal and finish by the time we needed to be done we would have to run at least part of it. I think it may have actually been my idea! I know that’s shocking since I just said I don’t like running! 😉 Maybe I hate running, but I just love fitness! That was on Saturday, but we set out for another walk on Sunday afternoon. Not nearly as cool as the Saturday evening walk/jog and basically no breeze to counteract the heat so we decided we better run at least part of it again. We started out walking, but he suggested we run to beat the heat to get back to the house faster. It was his idea this time to run, which was fine. It didn’t seem so bad since we had just done it the night before. This time not only did we run much more than the previous night, but we also managed to run almost the entire time. We weren’t really trying to run the entire time, but it was pretty warm and then I had to go pee, so I wanted to get back. You’re probably thinking what’s the point of telling you all this, right?! Well, the point is that someone that is as much of a wellness, nutrition, and fitness enthusiast as myself still doesn’t find much pleasure in running because I consider myself a cross trainer and much prefer cross training and interval exercising. I think this could become a trend for us because we actually enjoyed it and while it wasn’t my “typical” crossing training, it did have a cross training like feel because we walked and jogged. Walking and jogging in intervals has actually been proven in many studies to be as good and in some cases better than just running or jogging.

I think this is a great example where starting something new that may not seem that appealing (like running, in my mind) may turn out to be a new hobby or a fresh start to a small workout that can be enjoyable and quick. You might start off hating running (like me) and then gradually decide it’s not so bad. In my case, I am sure it didn’t hurt having my boyfriend beside me since I know he enjoys running so it is something I can do with him to enjoy time together. He loves 5ks and is much better than I would be at them because I don’t find pleasure in running nor do I enjoy competitions against others. I LOVE competing against myself, but with others in a crowded atmosphere on roads or in cities has no appeal to me at all.

The flipside to 5k competition runs is this: My boyfriend and I eventually plan on doing a “fun” 5k together such as a color or graffiti run, glow run, zombie run, warrior dash, mud run, cupcake run, or something of the sort. I would like to do a graffiti run, but obstacle course and fun 5k runs are perfect mergers for beginner runners, those who don’t love to run, or even cross trainers because they often are “stop and go” runs meaning you run for a short period and then stop to do the obstacle or color/graffiti at stations along the way.

Happy walking, jogging, and walking/jogging. Remember a 5k can be a fun finish or a fun goal to work towards even if you don’t run the entire thing. After all, life is about having fun AND making a few healthy choices that are fitness, nutrition, and wellness related! 🙂

~jj