Move it Monday: Recap, Reset, and "On the Run

It is the Second week of August and Wow! time is Moving I am actually looking forward to Fall but since it is not and it is Summer I will stay in the moment! I have been trying to get back in to blogging but have a few blops and blunders!! Laptop issues and timing. So today back in the path. This week I am sticking with my 100mile challenge for August. So far I am 61miles in !!. And trying to shredded 3pounds by the end of the month to lighting up for my speed of the run. My 10mile Sunday was okay I did a slower pace and had great conversation by phone(YES) with one of my running buddies. Today did a recovery run of 5.65miles and my hips flexors are sore. With my weights I will try to do 2days of group power. I need to put a complete day of rest during the week which will be on this Wednesday. In saying this my goal for my first 20k race to complete  2:00hours... Happy Running To you All and healthy eating!!! Ronnita

Runners, Margarita, Running and Eat!!!

 

 

Hey Readers,
Check out the best run group 4amers!!!I love this women( me and baby girl). There is more women in our group 40 women that are consistent dedicated to their health and families so that we are advocates to survive a long life and be models for our families. We had an opportunity to celebrate one of the women passing her boards to become a license Respiratory therapist! awesome!!. We had some great drinks and eats, and managed to get up the next morning to run 6-9miles. I love to share about my running experience and how it has transformed my life this past year. People find many areas that give them purpose, besides my husband, beautiful baby girl, and my dog son in fur. Running has help strengthen me! Physically and let me know I am strong and spiritually because it allows time with my God. Happy Running Everyone
Ronnita

Busy Weekend Baby Girls Birthday ! I did my 2nd 13.1 Half, and much More!!

Hey Readers, I am trying to blog back consistently but time has been getting away from me since last week!!! I was planning my baby girl birthday party she turned 3 years old. My biggest accomplishment is her and her life. I think of her and well being and future I guess all moms do!! I have been shopping around with the selection for next year 4year preschool and kindergarten too woo!!. Also I ran on Friday my second unofficial Half Marathon this was in support of my running mate. She needed to complete her virtual Half, and me and my other mate agreed to run with her and support her... Than well, Party time Saturday!My Daughter had a great time with her daddy and friends that came and celebrate with us. This was such a great experience and I watch my baby realized that she is apart of the world, it was in her eyes and of course tears filled mine!!. My baby is the best thing that has ever happen to me!!!. Sunday I rested well, with no soreness from my Half on Friday. We started at 4am(Friday)and got it done!!. Monday back on the grind to the pavement I well needed to complete my 100mile July challenged, well today I completed it YES!!! So my readers, set goals for yourself, in any area in your life. It keeps your hopes and dreams alive.....
Your Personal Cheerleader!!!
Ronnita

On The Run! Is A Mile Just A Mile?

As a runner of 11months the question comes to mind and to several runners that are 10+ mile pace, are you really a runner or a walker?. I was with my run group on Friday and we had a new runner to come to our 4am group, and she stated that she was a runner. We ask a few questions to get a feel for experience, pace, etc. Well we decided to switch up and run at her pace to find out and take the best approach on hills and the pavement. Even with me being new to the pavement, I noticed that I think that she has not exactly ran the way our group does. So we took our time and did not run at the pace we usually are at even though we each run at various speeds. I thought about this, before I blogged this readers, and I was like am I really a runner? considering I am at 10+mile pace myself. I sure am a runner, it may look slow to 7-8+ mile pace but heck I give it my full best as I can each time I hit the pavement. Never, underestimate the spirit of some ones ability of fitness. Show support and how the running community has a open heart to everyone that chooses to run on the pavement.
Your Personal Cheerleader,
Ronnita

Your On The Run! Motivation Reset, Run, Release and Workout

Hey Readers it is that time again to get those goals in check! revisit them for your weekly commitment for you and me to do it again! I completed last weeks goals, and this week I do need extra rest day because we all need it . Last week I only had one rest day, this week I have  2 days work in, so here is the following:
Monday- 5miles outdoor run, and weights: chest/shoulders/abs  and biceps
Tuesday- Rest Day ( I need it no early wake up for me!)  Hatha Yoga at night 35 minutes
Wednesday- 6 mile outdoor run speed training,  and weights: lungs/squats/abs/quads
Thursday- 15minutes cardio and Body Pump hour and Hatha Yoga at night 35 minutes
Friday- 8 mile outdoor run  and Hatha Yoga at night 35minutes
Saturday- Rest Day
Sunday-8-9 mile run speed training and Hatha Yoga at night 35 minutes
My goal per week is 25-30 miles per week run and to reach at least 100 miles this month. Also for weights to build more strength in my upper body. Getting ready for 5k race finish time of 30minutes and under.
Your Biggest Cheerleader!
Ronnita

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

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!!

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

Stick With It Thursday!! 4 Easy steps To Do Daily In Taking Care Of You Health & Fitness

Hey Readers, It is Thursday 5th day of the week. ( I believe Sunday starts the week).I have stuck with my weekly plan to the Get It Girl" Workout plan. To create a habit the rule of thumb if you stick with it for 30 days you have created a habit. Well for myself to keep a plan for my fitness/health lifestyle and set goals to keep me accountable for myself. We give an account to work daily to take care of our families but what about your health? Do you goal set for that? most people fly by the seat of their pants on this area and expect results. In a lifestyle plan you must create a training play to stick with it! First off is water? How do you plan to get in at least 64oz? This is truly accomplishable because you can keep a 32 oz  BPA Bottle and refill with purified water. The workout? do you plan for this? you can walk on your lunch hour to blocking at time for yourself. I personally, workout/run starting at 4am during the week. I did this because my family is not in the way and it is my time, no mess. Healthy eats thirdly, this is something you can also plan for. First shopping in the Farmers Market for cheaper and fresh produce and meats. I go their because of my budget, I can get it cheap and organic  and I by my meats including fish and freeze for the month. I also by tofu there as well and my spices that I will use. I do go to big box stores for other items for the months and shop frozen veggies for low cost. I buy mix rice for cost like brown rice and white rice. I have found doing this I even spill over to the next month. Oh! don't get me started on budget buying I buy for the month another topic!. Last but not least, Sleep well! Oh my please get your sleep, this is vital for adults and mommy's you can not function on low sleep and plenty of people do not sleep enough. Please get your rest and you will feel so much more better and if you do not deprivation will creep up on you and cause insomnia type problems.
Your Personal Cheerleader!
Ronnita