Recap :On The Run and Fit Lifestyler Did I reach My Goals This Week?

The week has come to an end Readers, with the Holiday, and weekly responsibility to my family, business and fit lifestyle living did I reach my fitness goals? Yes, I did!! each week I set goals for myself and  I strongly recommend, having a weekly plan of running and weight workouts so that you and me keep on track. This week I ran 24 miles, with my Friday as the longest 9.1miles. Actually, this week I scaled back on my miles for recovery, and will go back up next week between 25-30 miles. The more miles I am doing will help my speed  for the  up coming 20k and Half marathon race. My workouts I did three days of weights, which included my weight full body class. I usually do a minimum of 4 weight sessions and non on long run Fridays with my running group. I missed my cardio sessions before my weight class this week, I was just tired and could not manage to get up in time to get the full hour. I did hit my goal for this month in total of 90 miles outdoors this Month!!! that is Awesome for a 10 month newbie. I have added in at night and on Saturdays, Hatha Yoga (gentle yoga) which I will set a goal of 3-4 days a week. really need to go back to logging my meals in my Fitness Pal, I have stop doing, I will get back to this next week. Hey my readers to obtain any type of goal you must log it, write it down, put it in your phone, or a workout diary. This will keep you accountable to yourself, especially when life gets in the way, or you feel stress and you do not see progress. I believe in order to have a fit lifestyle consistency is the key. Make sure you allow time  for mind and body  so that  you will be more helpful for your family, work and friends.
Your Personal Cheerleader!
Ronnita

I have taken the Yoga Plunge!! But what Type of Yoga Should I do!!

Hey readers, well how many times have you thought of incorporating something that will help you stretch, relax, and help with breathing?. Well I use to do yoga ( don't know what type it was) at my Gym some years back  and I remembered how much I loved it and how I became relaxed and more limber. Well since I am a fit for living Girl, I said self you need to revisit this. One of my favorite bloggers, is very good at it and she does so many poses. Since, I am at the beginning stages of this I will start with Hatha Yoga which is Gentle Yoga.
Hatha Yoga is the most widely practiced form of yoga in the world. Hatha Yoga uses postures (asana) and conscious breathing (Pranayama) in combination with mental focus to develop awareness, strength and flexibility, and relaxation. Through proper alignment and mindful actions of the body, Hatha Yoga brings balance, strength, and a sense of well-being to the practitioner.
Flow-Based Hatha Yoga uses movement and breath together to produce a "flow" of postures that lead from one to the next.
Benefits of Hatha Yoga
Builds strength
Increases flexibility and muscle tone
Brings focus to the mind
Encourages physical and mental balance
Develops proper body alignment
Reduces stress
Encourages a sense of calm and peace
Increases lung capacity for better breathing
My first session was on Tuesday, in which my toddler decided to join me, it was 35 minutes long, with a tape I used and with breathing technics. At the end I was so relaxed I was almost sleep. So this is a keeper. Stay tune for future updates.
Your Personal Cheerleader!!
Ronnita

On The Run!! Run A Fast Lighting 10K Race!!! Yes I Did On Memorial Day

Hey Readers, You want to build your endurance for faster speed preparation for your Half Marathons? Well lets talk, as I am preparing for my next Half Marathon, I have decide a Personal Record of 2hours and including as much speed work as possible with more miles to obtain my goal. This Memorial Day , I ran a 10k with a running mate, the route was very fast, various hills, and will build upon my training to reach my goal. Well this race on Monday(sorry for the delay), met that, it was small, organized, the route was awesome. I meet a few Full Marathoners, a barefoot runner and some super runner team. For me I start off stretching , and making sure my legs where ready for this consider I am recovering from a fall last week. I took off and my run keeper app was not working I did not know that till mile 3 and turned it back on. I broke away from my running mate a little to stretch out during my race to get a feel. Made it back in official time of 1:12, in which I was shooting for 55 minutes so I came up short by 17 minutes. So I must get that under me in the next few months. My running mate this was my first time running a race with her, and she is awesome, fun, and thrive on the run. My over all on this race, would I return back to do this one? I would next year, it was just right! Keep up with me I will share my progress with you readers to keep me and you encourage.                             
Your Personal  Cheerleader!
Ronnita

Memorial Day Food, Family, Remembrance and You Know it A RACE!!!!

Hey Readers, I know that this is a weekend in the U.S.A, that is the kick off of Summertime fun, family and activities. Food is a big thing awesome plus, remembering our soldiers that have giving their lives for freedom. Memorial Day started in remembrance to Union Soldiers that needed proper burial during battle for Civil War for the freedom of slaves. This weekend is a restful one for many, I other hand not resting because I have a toddler and those days are out the window! Saturday I took sometime for myself colored my hair etc. Still not decided on what we will eat for the celebration weekend but really would like some grilled food. I do not it much grilled food, and definitely will not want to overeat but will make the best of it. The weather has been great so far no rain, in which it normally does, the Holiday weekend, no run today so far, but I am contemplating it because will it is my me time. I do have a race tomorrow YEEPEE!! It is a Memorial Day 10k race with a finisher medal. Not all 10k have a finisher medal. I am looking forward to getting a great race in a good PR Personal Record. One of my Running mates we will meet up there in the morning and I will pick up my race packet in the morning. In addition to this month I did do a virtual run 5k, It was $8.00 to do. Not so sure on the virtual run thing? Once I receive the Medal I will post it and share my thoughts on it.

You are Running a Marathon, Half Mary,10k or 5k? Does Your time Matter? Holy Smokes It Does!!!

Hey Readers,If you want to get right down to it, basically everything is inconsequential when you pull back far enough.  But my point is that if you don't run as fast as you want, it is not the end of the world. If you are looking for accolades, your friends in the know will still understand how someday race day is not your day and your friends not in the know think anyone running any distance ever is amazing. If you are running for self-gratification, then the fact you put yourself on the starting line should be enough, deep down, to give you a sense of accomplishment. If you are running for charity, or in someone's memory, or to have fun, who cares about your time?

The difference between running and racing is that when you toe the line of the race, you have made an unspoken agreement that you will run the fastest you can on that day. You an run easy and have fun and celebrate your existence the other six days of the week. Now you can argue with me but will you argue with the ghost of Steve Prefontaine (and his nipples?) I
In summary Readers, Time Matters, Yes It does!! Be the Best You can be in your investment of time in training!!
Your Personal Cheerleader!!
Ronnita

Friday! Yeah! SnapShot Of The Week Gone By!

Hey Readers, Well it Is Friday, I have a minute to get in a conversation with all of you and how the week went by!!! woo it did! I lose track of each day.. To give a snapshot of just today, as a mom, wife and fit lifestyle. I read various blogs and have so many woman and men that I love so much and sometimes when I read their busy lives I get exhausted by how much they are doing per day. Well It even overwhelms me so I reflect back on what I am going to share, I hopefully you will not be overwhelmed either. I applaud those that can cram a lot in a day. I use to be like that (speaking of self not judging). But now having a child it is even more important that I try to stay balance. Sometimes I feel it and have to sit back say what will it profit me, to run like a rabbit, and see my life past me by. To share about me, I was giving a chance to have a baby that I did desire but I was so consumed with life and afraid of what if? God ( I give him the glory) that I was pleasantly surprise with a pregnancy to my husband of 14 years( now, 17 years). I was like wow and shock! So once she was born she revived me, honestly and help me put things in prospective. I even sleep so much better, because I suffered from severe insomnia. Slow down everyone, please! my husband and I was giving a gift, and I am very glad to be available to see her grow at home with work from home. She is such a blessing to me!. My husband is really cool too, we have been in each other corner. My doggie Happy, teaches me before my baby, love, he is the sweetest son in fur. Readers value what is first that is those that you love. When it boils down to it that will be the most important in your life. I have learned that Today, is the most important just today! I can not predict tomorrow, today is my life that is all I have, and so do you. I hope this finds you encourage to say because I try not to look past material things or what I want, because wants change daily I just pray that all is met for my family needs.
So let me get to the fit lifestyle,:
1.This week I accomplish my goal 27 miles complete Yeah!!!
2.I weights this week 3 days minimum but will take it up to 4 days
3.I am getting in my water intake of 64oz and above.
My run group we have bump up hour mileage which is great because it will keep me from not getting bored, and challenged.
My Blog Goals:
1. I will make sure to blog a minimum of 3-4 times per week
2. I need to update my blog with a design
3. Add my Girls Gone Sporty Ambassador badge
So if any one wants to donate to upgrade it  by all means I welcome it!!!
Your Personal Cheerleader
Ronnita

Wednesday Mid Week Recap! Fit Life, Family Time and on the Grind!!

My Baby Girl she is 2 1/2 and my dog " Happy"

Hey Readers, so it is Hump Day Wednesday, already, it is the middle of the week, and here  in Georgia children last day of school, and the sign of Summer Vacation. Well today my toddler is a stay at home baby girl and get to enjoy the comfort of home and learning socially and curriculum with me. As a mom of a baby I waited some years for it is always refreshing to see the changes in her growth, and I now cant believe she is 2 1/2 and will be 3 at the end of July. In saying that today it was so beautiful me, her and the doggie Happy hung out and had a picnic at Panda Express sat outside and ate. My baby got her first little purse at this coolest consignment store. So, This morning I ran at 4am did 6miles with my running crew. It was a slow pace because I got a chance to talk with a fellow runner that is at a slower pace and I never really had a conversation. I learned a lot about her and she is so sweet! I get to enjoy women and their lives on the pavement and it bounds on the pavement. I did not do any weights today I came home. I actually took a bad fall on my Monday run, that I wanted my ankle and knee to be on easy street. So tomorrow, will rock out on cardio and my Hour of power. I miss the class on Tuesday to sleep later and my ankle was swollen. I have a race on Memorial Day a 10k so I need to be in tip top shape because I am going for speed. I will have another running mate with me, my main buddy is on a running break. My goal is to still reach, 25-30 miles this week and get to more days of weights. Also, reminder, please make sure that you are getting your H20, 64oz minimum of water.

Monday Move It Motivation!

Hey Readers, I hope your weekend went will, I had a full a great one spending time with my husband, toddler, and doggie. This Past Saturday, we went to our local city Mableton Festival they had a 5k also, but I did not do. But We as a family hung out together and enjoyed the fest, with a children area, vendors more. Afterwards because I love the weekend warrior we went to the Shrine Circus and Fair. My toddler was so excited! Now that she is very verbal since last year she was naming everything that would be at the Circus and enjoyed the view and Clowns. Readers It is so important to take time with your family. To see the view of life as of its day and not everything in the future. I am learning to take each day as this is the day I can live it today. On Sunday I got a chance to run 8.3miles outdoors in the rain. I set a new Personal Record of shaving off 20minutes off my run, by doing Fartlek training in which in the up coming weeks I will share about my experience. I do have some Plans for my workout this week considering this Morning I fell during my morning 4am run of 5 miles with my group, hopefully the swelling on my ankle and knee will not slow my progress down. (Praying). Here is My Weekly Goal:
Run four times this week outdoors- 26miles( 25-30 per week)
Workout four times this week with weights
Two days included Fartlek and Breathing Training
Minimum of 64oz or more per day
Goal Setting is very important to complete the task at hand. Please add this to your workout as a weekly promise to yourself. Your body will be grateful!!

Workout Recap"Get it Girl " Weekly Review Workout/Run

Hey Readers! It was a great week  for my workout, I did some changes this week do to I was tired and noticed that I really need to rest and recover from well, life and all. So this week I did not get in my long run on Mother's Day which on Sunday's starts my week of run/workout. It was a great Mothers Day! Rest with my husband, toddler and son in fur. I did not have to cook which was great and went to my favorite Mexican Small Restaurant and enjoyed it. I did keep up with my water intake as well. I did notice since I do not drink anything else but water for the past few months if I try juice it upsets my stomach. I do flavor my water with lemons, cucumbers and oranges. I only have Green Tea and just started having 8oz of coffee a day just to get me going in the mid morning. This week I only did one weight lift class, and it was a tough I did not complete the ab portion so that means Girl " you need to rest. So I, did not do my total of running miles this week either. My goal is 25-30 miles per week, but I did 19 miles with a long run today o 8.2 miles. To recover my muscles I did a long Epsom salt soaking bath and I rest this morning and woke up refresh. Last week it took me way to many days to recover from the my long run, this week I  will, make sure to include two days of soaking bath. In conclusion, me and you readers must listen to our bodies to recover all together for the week. For home life to be productive and balance. Is it ever to late to start a workout routine? Never, but you should start somewhere, small walks with yourself for relaxation something that will get your heart pumping.
Your Personal Cheerleader,
Ronnita

Lose a Dress size with out Diet! Yes you can do it I did!!

Hey Readers! I am excited to shared that I officially lost a dress!! Yes I did finally, WOO Wee!!! I knew there was a change in my clothes and workout clothes and personals. Everything felt looser and I knew that meant okay, I got a size down I believe. You say will how did you do it with out diet? One thing I  refuse to do this time around since I started workouts and running is to eat to live and no dieting, no pills, no starving etc. What I did was keep up with my food caloric count with My Fitness pal, to chart my eating , no sweet drinks maybe every know and then, and water only with lemon or cucumbers. I do eat pretty clean 80% of the time. I have treats a special meal on Saturdays which is my favorite Pizza or Mexican. I do have few cookies or treats but I do not over do it. What would life be like with out  treats or desserts!!! I repeat no diets, soon as I stop I gained wait before. I also in the past have had HCG shots few years ago, and soon as I stop the ridiculous low calories and the expense $50 plus shots and diet pills to appetite suppressant I gained the weight back. Can you lose weight without diet yes!, but you must understand your body, figure out a good workout regimen, and stick to it. Once I did this I stuck with, and stop weighing myself. That can be totally discouraging, I log my workouts weekly, and my runs and got the results. Even when I had no results I figured if I be consistent it will change!. If you need advice please start up a discussion with me, I will tell you the truth. I have also, gain definition muscles all over... It can be done. I will continue to post my workout plan weekly...
Your Personal Cheerleader,
Ronnita

Dont Run alone! Run with a Group ! Yes You will not miss a Run Again!!

Running Group Just a Few of Them but we are a big group!! Me in the Middle 5am

Some of the 4am run group Me on the Far Right!

Hey Readers, Are you a new runner? want to run?  want to learn to run better? Well today I wanted to share how running group has help me become a runner and how the support to keep a fit lifestyle with other people on the same quest. Running is sometimes viewed as a loner sport, but actual since more people of ages have embrace the run lifestyle more groups have develop to bound others  together with a common goal. I truly would not be a consistent runner today if it was not for my running group. We meet three times a week and as the weather is warm the group has added evening runs and weekends. I have learn to run due to my group, and have increase my knowledge because running is part of my life. Some of the people will come out sometimes, and some will be their every time we run. I , as of 9 months come every run 3 times a week and I run on the weekend alone.
Why Group Runs?
1.Sometimes as a runner only runners will understand why you run, non-runners will not be able to relate concerning PR, (personal records) to why runners have goals even if they are not professional runners.
2. Entertainment. On group runs, I’ve heard stories about dysfunctional families,  bad dining experiences  I’ve heard ideas for documentaries, praying, home purchases etc. You just can’t get that type of entertainment from an ipod.
3. Competition. I am no bible thumper, but I once read The Bible for the specific purpose of being able to argue intelligently with religious people. This Ecclesiastes character was my fave. This line of his always stuck with me: “I observed the basic motive for success is the driving force of envy and jealousy.” So insightful. He was cynical, I think, but it is true that when we see others achieving great feats —especially when they are our own peers — we want to get some for ourselves! And as a result, we work harder to obtain it — even if it means saying, “Sure, I’ll run at the track with you at 4 a.m.” or “yes, I am up for an evening run, during which it is 105 degrees in the shade” or “I know I just lost my lunch on the sidewalk, but don’t worry ’bout me; I’m right behind you.”
4. Opportunity to share the wisdom. “If you want to master something, teach it.” —Yogi Bhajan. A group like our Black Girls Run and Powder Springs Pretties enjoys a steady stream of new runners — it’s a ripe opportunity for giving back and mastering the sport though sharing experience and acquired knowledge.
5.. Accountability. Alone running – any excuse to skip will do. Group running — if you miss, you’re going to get nothing. Others are counting on you to show up. Valid excuses dwindle.
This is a good way to stick with your goals, believe me I am so up lifted when I see my running group.
Your Personal Cheerleader!
Ronnita

New Week!New Workout! New Run Week! Yup Last Do This!!

My First Time At the Sunday Morning Breakfast Club Crew!!

You are Healthy!

Hey Readers, Update since Wednesday, that I have completed my goal to run a at 25-30 miles per week. Well I did it!! 27 miles this past week, and workout went great. To plan for this week, you must reset, your plan for this week to accomplish whatever you are trying to do. I believe that running and workout out is a weekly plan to stay determined to stick with it. Plus, food for the week and just plan life in general. At times to stay motivated I visited websites to find out more I should do to be better at running and workout. It is just like when you set out for a career, you have to study, and plan for that career. Once you obtain that goal, you work the job, and even invest in getting better with additional course work etc. The same goes for the workout, I love to go to my group class, it is so inspiring it keeps me coming and motivated, even when I am tired because my instructor and classmates keep each other in the loop to stay motivated. My runs, oh awesome I do several group runs a week and weekly one alone. But this Sunday I went to a awesome group run this morning and we had a ball. One area that is a must is eating, if you do not plan to eat well for the week and that is even when you go to work because I find that the must challenging pack a lunch and eat it. Make sure you add fruit and tons of water 64oz minimum. One can even sabotage yourself if you do not plan the food and drinks especially if you are losing weight. Everyone will not be your supporter, sometimes the famous line is" Don't Get To Skinny" ! yuck, If you are working out you will be fit not skinny. Find people that share the same passion for your fit lifestyle. My runningmate and fitnessmate we always send a text to encourage each other. Also, hey read my blog I will always encourage you and say Get It ! You can Do it!!..
Your Personal Cheerleader!
Ronnita