Running Interview with Crystal, my sister

Hi Fit Guys and Gals,

Today I wanted to talk about someone beside's myself for a change....lol

I wanted to feature my sister because even though she may not know it; she is an inspiration. She took up running even though she has said for years that she couldn't do it. She got involved in boot camps and started going to her local gym.

Here is my brief interview with her:

Name: Crystal Fahey-Reid

From: Newfoundland, Canada

Age: 31

Have you always been a runner or did you discover running later in life?

I wasn't always a runner, actually, I wasn't very active at all until a little over a year ago. I began to get involved in local bootcamp classes, going to the gym and then started running.

What made you start running?

The reason I started running was because I wanted to be able to prove to myself that I could do it. I always thought I wouldn't be able to run but I was wrong. I love running now!!

What would you tell ‘The You’ of a year ago?

The me of a year ago was an inactive person who didn't make time for much physical activity in my life or had no interest in being physically active. I would remind myself that great feelings come with being active and that I can achieve anything I set my mind to.

Has running changed you on the inside in anyway?

Running has changed me by realizing that I can do anything I put my mind too. If I want to do it then I can make it happen. Don't ever let anyone tell you you can't do something!

Are you working toward a particular running goal right now?

My goal for running is to be able to run 10k. I am also hoping to run in the Tely 10 this summer which is a 16 km run.

What advice do you have for other women just getting started into Running?

My advice for anyone stating out is to start slowly and gradually increase the distance and time of their run. Also, believe in yourself and that you can do anything you put your mind too.

'Mud Immortal 2013'

Thanks Crystal for agreeing to do this. I'm proud of your fitness achievements to date. Keep going!!

Until next time,

Food Prep

Happy Monday!!

Let’s talk food prep. It’s an important part of staying on track, don’t you think? What’s that saying; oh yes “Failing to plan is planning to fail”.

 

Personally, myself I take one day every week to prepare all my food for the upcoming work days. That day is usually Sunday simply because I don’t work on that day, however this weekend it turned out to be Saturday.

I prepped, cooked, washed and bagged all my food for this; my last week of work before the Christmas break.

 So what did I do?

This week I made my oven roasted green veggies as per usual; which I love. Simply sprinkle veggies with coconut oil, sea salt and bake until tender. I did this with my brussel sprouts, asparagus and broccoli. Yum!

 

 

I also grilled salmon and halibut steaks. I just seasoned them with a little lemon pepper.

 

Next I made my other typical item; scrambled eggs. Nothing to this one, simply mix together a few eggs, add additional egg whites, some veggies and/or meat and cook. Simple but delicious!

I made my protein muffins again because my hubby just loves them. Get the recipe here

 

Last but certainly not least I played with the juicing again, I made a big salad, washed and bagged fruit and raw veggies and I think that was it.

Voila—Done!

It may seem like a daunting task just thinking about spending several hours in the kitchen but believe me you and your body will be thankful you did. It makes staying on track so much easier and with the food right in front of you; you are bound to only eat clean plus packing lunch is a breeze.

 

Enjoy!

Until next time,

 

Question: Do you do food prep early week?

FitGirlsRock: Runner spotlight of the week

Hi Everyone,

How is your weekend going? Mine has been good; I got a lot of things accomplished and I'm just enjoying the pre-Christmas hustle and bustle. I love this time of year.

Today I am the runner spotlight of the week over at Road Runner Girl. Thanks Mindy :)

Check it out at Here :)

Question for you. Do you enjoy the Christmas season? What is your favourite part?

Until next time,

Metabolic Damage = Frustration

I recently had an appointment with my doctor because I wanted to see if he knew anything and was able to give me any direction as to metabolic damage and how to repair it. Short answer: he does not.

So here I am sitting in his office explaining my symptoms, which have obviously improved from where I was 6-8 months ago but are still not back to normal, and he basically tells me that he doesn’t know anything about metabolic damage and that I don’t really need him because I am healthier now than I have ever been. I am not overweight; I have lots of muscle, all my blood work came back normal so I should relax and be happy.

What am I supposed to do with that? I mean I certainly agree to an extent. I am healthier and fitter than I have ever been and no I am not overweight but I don’t always feel comfortable in my own skin, I am not able to shed any excess fat and I don’t know how to fix it. Isn’t that some cause for concern?

 

 

Needless to say visiting the doctor has gotten me no closer to getting to the bottom of this but on a brighter note I think I have finally hit a plateau in my weight gain because I haven’t notice any changes in the last little while. I am still a size 2.

My doctor wanted to weigh me yesterday and I must confess that I haven’t stepped foot on the scale since about a week or two post-competition last November. So I was very hesitant and in my head I was screaming “Noooooo!” and telling myself not to cry because no matter what it is just a number like I tell everybody else. So the moment of truth, I currently weigh 154lbs—ouch! I felt like I got slapped in the face but then I had a realization and I relaxed a little. I started this journey in 2011 at 156lbs and a size 6-8 however I am now 154lbs and a size 2. It just goes to show you that the scale CAN NOT tell the whole story. Obviously I carry a lot of extra muscle now compared to then.

Long story short, I have improved immensely from where I was and although I am still struggling; I am very hopeful.

One thing is for sure; I have learned to listen to my body more intently and I am still as determined as ever to beat this thing.

 

 

Have you ever experienced metabolic damage or anything similar? How did you deal with it?

Until next time,

Costa Rica- Yoga with Sanga Retreats

Ola from Costa Rica!

As some of you know, I've been on a 7 night/8 day yoga retreat with Sanga Retreats since last week. It is now coming to a close and as sad as that is; I am so happy and content to have taken part in this experience.

I feel I have improved my yoga practice. I have certainly learned more yoga postures and I have relaxed; even though the relaxation part has only fully come to light in the last couple of days.

In this moment I am sitting at a wooden table and chairs in the restaurant/bar area of hotel Pelicano, directly facing the beach, feeling the ocean air on my face and in my hair and listening to nothing other than the crash of waves as they roll in onto the beach. Could there be anything more relaxing??

Our days here have been filled with morning power yoga on the deck facing the ocean. This class leaves us all dripping with sweat. The teacher is amazing and makes her self available for questions

and one-on-one sessions when and if we need. I have learned and boosted my confidence in my practice so much just by being here and learning from her. On this particular retreat, there is only a small group of us so we have really been asking lots of questions, learning new postures and taking advantage of getting in as much yoga as possible.

The remainder of the day I use as free time to do as I please. There are lots of options here and we have gone zip-lining, white-water rafting, my husband has taken 2 surf lessons, shopping, watching a surf competition, walks on the beach in search of treasures, runs on the beach for added exercise or just relaxing and laying at the beach. The chocolate beach here is completely peaceful, tranquil with hardly a person. It is the perfect retreat. The perfect getaway. A once in a lifetime experience that I would recommend to anyone.

And don't be worried about your yoga abilities, the retreat is open to any and all levels from beginners to the more advanced so don't feel intimidated if you are new. My husband had only taken 3-4 classes before he came and he is still not overly flexible but does feel a difference and also feels that what he has done and learned will help with his hockey.

There is a restorative evening yoga class as well. I found this one hard to get into at first because it is more tranquil and meditative. I have a hard time staying still and relaxing but in the last couple of classes I have certainly gotten better at it.

I wake every morning since I have been here at 6:30am and start my day either seated here or at the beach with my coffee before class. I have not felt drained or tired in the last week and the food--wow! Sanga Retreats had a special menu developed that includes all healthy meals with both vegetarian and non-vegetarian options. The vegetables and fruit taste so fresh, fruit smoothies are made fresh with each meal and my favourite so far; fresh pineapple and banana. Delicious! Personally the only thing I would change about the food would be the breakfast; it could use a little something extra. Oatmeal, maybe??

In closing, the retreat has been exactly what I needed at this time; what my husband and I both needed. We have a lot of stress right now with our jobs and deciding what it is exactly that we want to do with the future. Have we made any concrete decisions? Not really but we have both determined that we need a change. Mine lies heavily in the fitness industry; I just have to complete my certifications and go for it. My interest in yoga has also highly increased by being here and I may just look into getting certified to teach as well one day soon.

Until next time,
Pura Vida!!

Leg Workout = Sore Booty

Looking for leg training ideas?

Here is one of my leg training sessions from last week:

Hack squats x 4 sets of 20
Barbell squats x 4 sets of 20 superset with weighted walking lunges x 4 sets of 20
Overhead squats x 4 sets of 15
Calf raises x 4 sets of 20

I had a sore booty for sure but I love that feeling :)

Until next time,

Juicing

I've started back into juicing this weekend as a way to get all my macros and vitamins. My husband has been feeling sluggish and sort of like he is coming down with a flu so what better way to make sure you are getting loads of vitamins than with natural, healthy, juicy fruit and veggies.

As you all know, when I first started down the road to metabolic recovery (an ongoing process still), I was juicing 3-4 times a day to ensure that I was fueling my body with the proper nutrients but also because at that time food was not my favourite thing. I mean I didn't give up eating but I was just enjoying my juices and shakes much more than anything else at the time.

Juicing came up again this week when I saw some posts on facebook of friends who were doing it and I got inspired to pick up where I left off. My husband and I started today with 2 juice and will continue for the next 3 days until we leave to go away on vacation.

Today's recipe:
3-4 sticks of kale
3-4 sticks of romaine lettuce
1 lemon
1 apple
1 celery stick
3-4 sprigs of Cilantro

What do you think of juicing? Have you ever tried it? Share your recipes  :)

Until next time,

FitGirlsRock Exciting Features and Ambassador Programs

FitGirlsRock seems to be growing and becoming more recognized :)

I am so happy to be a part of some great, inpiring and motivating communities.

Pro Staff at Lift like a girl http://www.fytnessfanatik.com
Sweat Pink ambassador http://www.fitapproach.com
Swirl Gear http://www.swirlgear.com/
Girls Gone Sporty http://www.girlsgonesporty.com
FitMark http://fitmarkbags.com/
Sisters in Shape http://www.sisinshape.com
ECTDS http://ectds.com.au/
Train Dirty Fitness, celebrating it's 1st birthday today http://www.traindirtyfitness.com

Also, Just this week I became an ambassador for 'Strong Figure'. Strong Figure’s mission is to provide a place to inspire, educate, and entertain those interested in nutrition and fitness. We are passionate about helping people–especially people who may have battled with various fitness and dieting struggles, or for those just looking for new ways to reach their goals.

http://strongfigure.com/ambassadors/

and for 'This Girl Lifts' as well. This Girl Lifts is a community made up of many women from around the world who pride themselves in fitness and nutrition. It is a strong belief that women should not lift weights but we are here to prove that concept wrong. 

http://www.thisgirllifts.com/ambassadors.html

I was also featured on 'The Feel Better Community' :)

http://ca.hypervibe.com/blog/meet-our-october-feel-better-community-partners-canada/

As you can see there are lots of exciting and wonderful things happening :)

Until next time;

The Fort McMurray Fall Hustle Race- A Recap

I took part in the Fort McMurray fall hustle race this past Saturday and what a great experience. As you know, I love to run and do so almost daily, so 6km (5.8 to be exact); didn't seem like a big deal to me. However, holy hills! One after the other almost continuously throughout the entire race. It was brutal and I will even admit having to walk 1/2 of the way up a couple of them. It felt great though and it was an awesome added challenge :)

The event is the first one put off by a new running group within the community and I was very pleased with the organization, communication and the entire event actually. The community got involved with prize donations, there was a DJ and although it was only +2 degrees Celsius, everyone seemed happy to run.

There were a couple of different options in the race. Hardcore (5.8km) or Insanity (11.6km) and there was also a kids race. I love it when kids have the opportunity to race too and it's just so darn cute!

I'm a competitive person by nature so one of my tricks when racing is to start out at a pace I can maintain throughout the race and then to pick people as I go along to speed up and pass. For instance, if there is someone not that far ahead of me; I will speed up until I pass them, go back to my normal pace until I see someone else and do the same thing and so on. It's just something I do and have always done.

The 5.8km hardcore option took me 35 minutes to complete. A 5km run generally takes me between 18 & 20 minutes so with all the hills added in here that's not too bad. The air was crisp but it didn't take long to warm up and before I knew it; I was thinking what a perfect temperature it was to run in. Being that it was in the trails, the birds were chirping and it was so peaceful that at one point I swear the birds were cheering us on...lol

I'm happy to have taken part in this event, even more pleased that we have a group within the community organizing races again and I certainly look forward to the next.

**I know my hat is too big; but it was cold**

What did you do this weekend? Anyone else take part in a race?

Until next time,

Booty Camp Fitness

As I have talked about before and as most of us can probably relate to; weight lifting has long been an intimidating concept for the ladies. But did you know that developing strong lean muscle mass helps the body to burn more calories at rest?? Rather than "bulking up" like so many people fear, this helps you to look leaner, fitter and feel stronger than ever before!
I've recently come across a program created by a woman that knows how tough it can be to begin a weight training program when you have no idea where to start. Sammie Kennedy, CEO and Creator of Booty Camp Fitness and a woman with a mission to make the intimidating more accessible, has launched a new online weight training program to empower women across the world to take this important step towards a healthier active body!

With her new online program she teaches you the ins and outs of resistance training in efficient and effective workouts that you can do in the comfort of your own home, condo, fitness area or gym! Sammie gives you all the tools you need to make the right choices for your fitness, including a wide variety of accommodating workouts, nutritional guidance, and a community where you can feel safe and supported by our coaches and peers.
BONUS: Not only is this program already discounted $40 until Oct. 31st as a pre-launch special but Sammie is offering an additional $10 off if you use the coupon code FitGirlsRock at check out.

You can read about the full program here.

This is an getting opportunity to get started on the road to change without feeling intimidated by the gym.

All the best and good luck with the program :)

Until next time,

Interview with Annie at Strong Brees

I had another interview last week and I get more and more excited each time a new opportunity like this pops up.

This one was with Annie of Strong Brees for Motivation Monday.

Check out the post:
http://strongbrees.blogspot.ca/2013/10/motivation-monday-melissa-from.html

These are always so much fun!

Thanks again Annie :)

Until next time,

Raspberry protein muffins

Sunday is usually my day to plan ahead for the week and complete all my food prep as well. Today I tried a new recipe and went with protein muffins instead of protein bars as per my usual.

I thought you guys might enjoy the recipe:

Dry ingredients:
1 cup almond flour
11/2 cup rolled oats
2 scoops of vanilla protein
2 tbsp flax seed
Sprinkle of cinnamon
Sprinkle of coconut
Tsp baking soda
Tsp baking powder

Wet ingredients:
1/4 cup coconut oil
1/4 cup egg whites
1 cup water
1/4 cup organic agave syrup (you can substitute this with raw honey or natural maple syrup)

1/2 to 1 cup of raspberries (up to you)

Mix dry ingredients together then gradually add in wet ingredients. Stir well. Add muffin liners to muffin pan, spoon in mixture and bake at 350 for 10-15 minutes.



Enjoy!

Until next time,

Swirl Gear Brand Ambassador

There has been so much exciting stuff going on at FitGirlsRock this past month and now I have more exciting news to add to the pile.

Today I became a Swirl Gear Ambassador and ordered some new gear for myself as well.

Swirl Gear celebrates the individual spirit of active, discerning and motivated women. The performance fabric will keep you cool and dry, even during your most intense workouts. Designed by a woman runner, for women runners.

You log a lot of miles out there...It's time you get noticed.

Check out http://www.swirlgear.com 

Until next time,

Interview with John Casto Fitness Expert

It has been an exciting week fitness wise for me. Today my interview with John Casto Fitness Expert went live.

This on top of my 'Coily Bombshell' of the week from yesterday and I would say this has been a phenomenal week so far :)

Check out my interview with John:

http://johncastofitness.com/melissa/

You can also follow John on facebook at https://www.facebook.com/johncastofitness

Until next time;

The Coily Bombshell: Bombshell of the week

I'm excited to announce that I have been featured on 'The Coily Bombshell' Blog as the Bombshell of the week.

http://www.thecoilybombshell.com/

Preshii Rodgers (owner of the blog) contacted me last week and said that I would be featured today. What a great opportunity, check out the link to the story.

http://www.thecoilybombshell.com/2013/10/bombshell-transformation-melissa.html

Until next time;

CIBC Run for the Cure

This weekend I participated in the CIBC Run for the Cure. An annual run held each October in support of breast cancer awareness.

As you know, October is breast cancer awareness month and as the opening ceremonies got underway, I was very moved by some of the emotional speeches of breast cancer survivors. I thought of and ran for all women who have survived, who are fighting or who have gone before due to this terrible disease.

It was an explosion of pink as all runners took off for the 5k. There were men with pink tutus, baby strollers decked out in pink, dogs with pink ribbons and so on.

myself all decked out in pink as well

The weather was beautiful and I stayed strong throughout the entire run. I finished in approximately 18 minutes.

Thank you to anyone who donated to the cause and to my run in particular. I raised close to $1100.00 :)

pre-run

 

This was my first time ever wearing long socks for a run and I must admit that I was surprised by how comfortable they are. Mine say 'Tough Tatas'; fitting for the particular occasion I think :)

 

check out http://www.thesoxbox.com for the socks. They come in all colors with many different sayings.



Until next time,

Total Body Training Circuit by FitGirlsRock

My training has been all over the place this last little while because I've been travelling for work and off schedule. I am getting my training in but it is sporadic and feels somewhat disorganized.

Last night I made it to the gym for the first time in a week. I've been doing a lot of my workouts and cardio at home as of late.

Here is what came from my gym session last night; this and sore hamstrings...lol

Try it out for yourselves :)

5 sets of 10 push press superset with 10 straight leg deadlifts
4 sets of 12 cable flyes superset with 10 weighted step ups per leg
4 sets of 10 reverse flyes superset with 10 front raises
5 sets of 10 hanging leg raises

Let me know how you do if you try this out :)

Until next time,

Train Dirty Fitness Ambassador

I'm excited to announce that I became a Train Dirty Fitness Ambassador yesterday. Yay me!

So what is a TDFA?

A TDFA is someone who promotes the TDF vision of fitness, well-being, clean living in a judgement free environment. I will provide support, refrain from judgement and most of all show everyone through my actions that I live and embody what TDF stand for.

I will also be taking part in #pinkWednesdays which is simply that on Wednesday we wear pink! Yesterday was my first pink Wednesday and I wore my new pink 'Tough Tatas' socks for my workout from http://www.thesoxbox.com


FitGirlsRock--#PinkWednesday and Tough Tatas workout:

5 sets:
20 box jumps
5 chinups
20 pushups
5 dumb bell clean & press (50lbs) each arm
1 minute plank

 
check out Train Dirty Fitness:
http://www.traindirtyfitness.com
http://www.facebook.com/traindirtyfitness

Until next time,

The 'Terry Fox Run' and Other News

September 15^th marked ‘Terry Fox Run’ day. I participated in the event and ran 10km; the first time I actually ran that distance continuously in a long time.

For more info on Terry Fox and the Marathon of Hope visit: http://www.terryfox.org/

Fort McMurray actually combined the races into the 1^st annual Center City Half Marathon, the 10km, 5km, 3km and I believe 1km kid’s race as well. The event was very well organized.

It was a beautiful morning; a little chilly to start but very nice for running. I started off well and had a good pace for most of the race, however at about the half way mark or maybe even the ¾ mark I got a stitch that slowed me down and my breathing got a little off track from there. I was however able to complete in approximately 50 minutes; not my best but not bad.

I have been struggling with my training and getting myself on track since the Spartan Super race because I have had a cold that I am only now just getting over. I finally seem to be back in the groove and am really looking forward to getting to the gym and lifting some heavy things J

In regards to my metabolism issues, I am still following my high day, low day plan but not seeing much by way of body results however I am not getting discouraged as I do feel really good overall. My supplementation hasn’t changed and I am still following a 5 day training regimen (weights) with morning fasted cardio every second day of the week.

I generally train:

Monday- legs
Tuesday- morning run & chest/triceps
Wednesday- total body endurance and yoga class
Thursday- morning run & Back/ Biceps/ Shoulders
Friday- legs
Saturday- morning run or other active cardio
Sunday- rest

This varies from time to time as sometimes the days change and I may train on Saturdays and take a day off mid-week depending on how I feel or what is going on in my life but generally the structure stays the same.

I have another couple of runs coming up. I plan to participate in the 5.5km zombie run on October 5 and also the Run for the Cure on October 6. Other than that I am just concentrating on how my body feels, on lifting lighter weight for more reps with maybe something really heavy thrown in there every once in a while.

*Remember the hard is what makes it great*

If you are interested in donating to my run for breast cancer on October 6; please click on the link below:

http://www.runforthecure.com/site/TR/RunFortheCure2014/CentralOffice?px=3022480&pg=personal&fr_id=1749

Thanks in advance for the support J

Until next time,