Color Run 2013: Montreal

I did it again, first one of the year: The Color Run!

Once again I made my way to Montreal to do the Happiest 5K on the Planet with my friend who lives in the city. It was so much fun! It was better than last year because last year it was held in October and was more than a little chilly. This time it was a clear, warm, sunny morning - could not have been more ideal. It was definitely busier than last year - the craze is catching on! The whole weekend was great. After the run we did a little bit of shopping and had a great meal on a cute patio downtown. 

Now, until the next one... I highly recommend it!

***Originally this post was intended for Monday or Tuesday, but I've been under the weather since I woke up Sunday morning with a funny feeling throat. I was hoping it was just because I breathed in a bunch of the powdered colour, but no such luck, it was a good 'ol fashioned cold! 

So many runners! Some prematurely throwing their colour as you see, haha!

This picture doesn't do the ground justice but everywhere you walk the ground is like artwork with all the random colour!

Fitness Friday: Resistance

I have not done a Fitness Friday post in some time! I blame the summer for that, as I've just not been blogging as much in general! Inspired by another Harley Pasternak blog post, I really wanted to share the information I learned about the importance of resistance training. 

So to start at the beginning we already know how important diet and exercise is to simulate and

maintain weight loss. When I say exercise it's important to note that it takes more than just aerobic excercise, but also resistance exercise that is needed to get a lean, fit, and healthy body. 

When I think of resistance I think of weights. That isn't wrong but there are so many more exercises like yoga and Pilates that are in that category as well! Basically anything to do with weight, including your own body weight. When I think of resistance I also think of bulking up. So many people fear bulking up with the more intense weight resistance training so it's good to point out that our bodies won't just do that. It takes A LOT (a lot a lot) of additional calories in combination with heavy duty training to do that. Phew!

Now, on to the 3 reasons you should resistance train:

1. You'll be more likely to stick to your diet. I thought that this was REALLY interesting. Resistance training burns calories and boosts our metabolism and doesn't leave us starving at the end, whereas sometimes after a heavy cardio session, people feel starved and eat whatever they can right away.  
2. You'll lose up to 40% more fat. Cardio might burn more calories than resistance training, but the secret here is that unlike cardio, with a resistance workout you continue to burn calories long after you're done. Also resistance training is all about building muscle which increases your metabolism.
3. You'll be more productive. Did you know that resistance training keeps our brains sharp? I did not. There are studies that showed doing regular resistance training can result in improved cognitive function in the form of better verbal reasoning, attention span, and memory. Another study showed an improvement in productivity and performance, as well as (maybe not as surprising) improved general mood and interpersonal skills. 

And there you have it! Some things you might have already known, but also probably something you didn't! I don't know about you but I find understanding the benefits of something can really motivate me to get at it!

Happy Friday!

The Weekend of all Weekends

Most of Last Year's Team

This weekend for me is the WEEKEND OF ALL WEEKENDS! Or at least tomorrow is the DAY OF ALL DAYS! Tomorrow my city is holding it's annual H.O.P.E. (Helping Other People Everywhere) Volleyball Summerfest! Basically it's a just for fun (unless you're competitive, which I my friends, am not) all day volleyball tournament and all 'round good time! It is also a charity tournament, if you didn't get that from the acronym, so there really is no downside.  I look forward to this day almost all year long. Fact. Or at least starting in January. In January I start looking forward to April which I know is when the early bird registration begins. In March I have to try and restrain myself from recruiting a team because it's "too early" when in fact, I know that we're only a month away from registration! April, well April is awesome. Then every month after that I count down is in full force. It's my Christmastime in summer essentially! :)

I started playing in HOPE 8 years ago when I worked at a restaurant that put in a team. I could not believe the time I had. I played for that team for 2 more years and was addicted! The next year I had graduated school and was in my career and not at the restaurant, which meant I wouldn't be playing on that team. I took it upon myself to start my own team and have kept it up the last 5 years - this will be year 6 of my team and 9th year playing! So far my team has been an all-girls team where the point of the day is primarily to have a good time. If ever a new person plays for us sometimes they worry that they're not a good volleyball player. As much as it's fun to win, that's not what the day (and the team) is about. 

Every year we try to do some sort of theme as well. The first year most of us wore the same vibrant purple bikinis with white cover-ups, then it was the same VS deep pink bikinis, then an all-neon theme, then black and white (most of us did zebra), last year was pacific blue with neon yellow shorts, and this year is white suits with neon accessories/cover-ups. Outfits are half the fun sometimes I swear!

2010 - Neon Year

As far at the "Summerfest" goes, in addition to the volleyball playing, there are a couple of tents that serve drinks and play music all day, as well as a mini-concert series towards the end of the day. As I type this I'm pretty darn excited, and it doesn't hurt that tomorrow looks like a STELLAR day :)
 
Have an excellent weekend!

Fitness Friday: Gear

Is it just me or can half of the fun of a workout be the gear? Clothes, shoes, accessories - you can have fun with fashion while working out! There are times I definitely enjoy having fun with my workout gear but I also like to find the balance between fun and practical.

My Gear

First off, don't think you have to drop a lot of cash to get great workout stuff. I've gotten some work-out clothes lately at Joe Fresh and Gap that are not wildly expensive and that allow you to get more bang for your buck. Although I don't think you need to spend a lot of money on the clothes, I do recommend making sure you have actual workout clothes. Workout specific clothes are designed for physical activities - from yoga, to running, to kickboxing, and everything in between! The materials of the fabric are designed for your body chemistry - like the general heat your body creates or your sweat. If you don't have the right clothes on, an unpleasant reaction may happen. I've always worn workout clothes so it's never happened to me, but I've heard about it and read about it and it does not sound good (rashes and such)! Also, workout clothes help support your movements in your exercise! No matter what your workout of choice is, there is an outfit designed just for you - but in the interest of saving money (should that be something you want to be mindful of) just look for basic versatile pieces that will take you though any kind of exercise. For example, a good black crop works for every workout under the sun! 

If you want to splurge on something then I tend to believe that one thing worth doing that with is something important like your shoes. Having a good pair of shoes for your workout (whatever it may be) is super important because they are built to enhance your performance as well as protecting you. When I say protecting you, I mean protecting the soles of your feet, your ankles, your knees - pretty much every part of you! You need a shoe that reduces the impact on your body if you are working hard. When I mention a shoe can enhance your performance well, that's why shoes are designed for different activities. There's no need to wonder why there is a running shoe, tennis shoe, basketball shoe, etc. Each activity has it's own movements and requirements so a shoe was made to accommodate that. And if you're not a runner or don't play a lot of specific sports, there's a trainer! I had often wondered how often one should replace their running shoe. After some research I found an article a while back that recommended replacing every 1,000km. If you're not a runner working with that value might not mean as much to you so it would more depend on your work out style, intensity, and frequency. For me, I try to replace them ABOUT every year to year and a half. Nowadays too there are so many colours and styles you can totally have fun with the shoes too. Like I said before though, make sure they're the right shoes for your activities! :)

Do you have any workout staples or a particular style? Colours or basic black?

Fitness Friday: Stretching & Sweating Myths

Today I wanted to share some information that I've stumbled across that I thought was interesting. As you may have guessed, it's to do with stretching and sweating - both things that are part of the working-out package. 

Let's start with stretching. The information I'm about to share comes from celebrity trainer Harley Pasternak who's celeb clients include Megan Fox, Kate Beckinsale, Katy Perry, Robert Downey Jr., Nina Dobrev, Maria Menounos... basically everyone with a hot bod. So back to stretching. We all know that stretching is important. But do you know why? Or when you should/shouldn't stretch? You may think you do, but I'm gonna bet, you don't know the full story. Here are 6 quick myths/facts about stretching:

1. You should stretch before and after a workout. FALSE. What?! This is one I didn't really know. Basically a study came out that found static stretching (a stretch you hold without moving) can actually harm you. When you do static stretching on a "cold" muscle before a workout you are temporarily weakening the muscle, which diminishes the strength and can result in injury. What is OK is dynamic stretching - stretching with movement. Think leg kicks, crab-walks, lunges, and arm rotations/swings. This is the kind of stretching you will see athletes doing and now you know why!

2. Stretching reduces your chance of being injured. FALSE. It isn't stretching that prevents injury, but rather a warm-up that prevents injury. A warm-up is essentially a gentle aerobic activity, or a lighter version of your workout. What this does is warms up your muscles, tendons and liagments, making them more pliable and flexible. He used the example of pulling on a rubber band when it's cold vs warm. After your workout there is no evidence that stretching decreases your chance of injury, but if it feels good and helps you relax, then do it!

3. A good stretch hurts. FALSE. Stretching is meant to feel good, and the second that you feel any sort of pain you need to back off because you might be overstretching. This is something that makes me think of yoga and how one instructor said that it is ok to feel uncomfortable but never in pain.

4. Never bounce in a stretch. TRUE. This one drives me BONKERS! I feel like I've always known that bouncing during a stretch is the worst thing you can do. I see it every now and again in yoga class where one person starts bouncing to get deeper into a stretch. I can't stand it. Basically the repeated momentum of your body pushes your body to its limit and increases the chance of a serious (and painful) muscle strain or tear. If not a serious tear, it can also create micro-tears which leaves scar tissue and tightens the muscle further. Please, if you are a bouncer, cease and desist today!

5. Stretching prevents muscle soreness. FALSE. This one is the sister of #2. It's similar in that the key to reducing muscle soreness after an exercise is a good warm up at the start, helping to ease ourselves into new activites. Although stretching can help prevent stiffness, there is no evidence it can prevent soreness. With Delayed-Onset Muscle Soreness (DOMS), it occurs as a result of microscopic "damage" to the fibers of the muscles involved in the exercise, and simply put, stretching can't undo damage or accelerate healing.

6. Stretching can relieve back pain. TRUE. Whatever the cause or reason, 80% of Americans have been bothered by back pain at some point in their lives, resulting in spending of $50 billion each year. Considering that, it's important to learn what you can do now to prevent it. Yoga and Pilates classes include exercises and stretches specifically designed for you back, so if you do either of those you're already ahead! If you don't, just look some up online that you can mix into your routine like the superman exercise or the cobra stretch. 

There you have it: Stretching 101. Now onto a quick, but important, fact about sweating that I learned from Jillian Michaels. Every one sweats, whether a little or a lot depends on the person, but during your workout you are likely prepared to sweat. The only problem here is that a lot of people think that the amount they sweat is directly correlated to the quality or intensity of their workout, or the amount of calories being burned. It is not. Sweating is just your body's way of cooling itself, so if you find you're sweating buckets, it's not always a good thing and probably means you're overheating. Kind of like I said at the beginning of this series, that it is SO important to listen to your body, it's also important to pay attention to how your body is reacting to your exercises. And whether you're working out or not, but ESPECIALLY when you're working out, hydrate, hydrate, hydrate!

Previous Fitness Friday Posts:

*My Basics

*Running

*Yoga

*You are what you eat

Fitness Friday: You are what you eat!

Well, we have reached an important segment in my Fitness Friday series: diet! When I say diet, I am referring only to what you eat and not an actual "diet" or "diets". I am not a fan of diets. I don't do them, I don't like hearing about them, I just... don't. If you want to clean up what you eat, then do so! But I think it's important to do so without restricting yourself (or at least feeling restricted) as that will more often than not backfire. No one likes it when things backfire, ESPECIALLY in the form of weight gain. Am I right? 

The reason your diet is so important is that it accounts for about 80% of your results. You might have heard that "abs are made in the kitchen". Well it's true!  

Something my mom has said that has stuck with me is that you can make a big impact by cutting out 5 things: sugar, butter, bread, cheese and booze. What kind of life would that be?!?! This is a case of "do as I say, not as I do" because you will NOT find me (or my mom for that matter) removing some of those things from our diets (*cough* cheese *cough*), BUT it is good to be aware of them and your intake of them. I think moderation is key here, or slowly cutting back. The easiest one for me? Sugar. I find that by removing bad foods from my diet I crave them less, and then when I finally have that food again, I enjoy it less. I'm sure you've heard that before, I had, but I never really thought it was true until I experienced it first hand. I should also note, this happens after not having something for a LONG period of time, not a week. It's not that easy.

When I'm on a kick I just try to eat healthy, clean foods all day everyday - much like how I try to work out everyday - if I try to do that then the days where I don't or can't, I don't feel bad about indulging! Another thing I've noticed though is some people think they're eating "healthy" foods but they aren't healthy at all. In fact instead of helping you lose weight they are potentially causing you to gain it! Check out the ingredients in your food to try and understand what you're putting in your body. I also want to explain what "clean eating" is for anyone who is unsure. For me, it is best understood as NOT eating foods that are processed, foods with preservatives, foods with added sugar or salt, or foods with bad (saturated or trans) fat. Not always easy or ideal to do, but worth an effort or a consciously thinking about when making food choices. If it's clean, it's healthy!

Let's also remember another key to success: portion control. If you're overeating healthy food, at the end of the day it's still overeating. I like the practice of only eating when you're hungry and eating at a pace that allows you to know when you're full.


Unless a good diet has been a part of your existence for a long time, it is another situation that requires a fair amount of motivation. What are your goals? You need to know what it is you want to achieve before you can effectively work your way towards it. Once you figure that out, what are you willing to do (or give up) to get it?

Previous Fitness Friday Posts:
*My Basics
*Running
*Yoga

Fitness Friday: Yoga

Everyone is very different with what workouts they like doing, and most importantly, what actually works with their body. I've already shared that my best mix is running and yoga. Running is new-ish to me (the last 3 years) but yoga I have been doing for about 10 years now. I love it and can't get enough. I mentioned it already in a previous post, but one of my most favourite things about yoga is that no matter what is going on in your life or your day, it can absolutely be like hitting the reset button. I find it so calming and relaxing, while giving my body an amazing workout.

One of my favourite yoga poses: wheel

People who don't do yoga often refer to it as glorified stretching. It's definitely more then stretching! But if we're going to mention stretching you might as well know when practicing yoga your muscles naturally get stretched in the sense of being elongated, which help you look longer and leaner. Who wouldn't want that?! Many workouts, especially ones involving weights, can stimulate your muscles in such a way that it tenses or shortens your muscles. My answer to that is to recommend mixing yoga in with your regular workout routine. People who don't do yoga also think that it's full hippie talk and deep symbolism... well, it can be depending on WHERE you do your yoga and WHO the instructor is, but it is really up to you to embrace or ignore. You don't need to pay attention to it in order to move through the poses. In fact, ignoring could actually help you enhance your concentration (I just made that up but it sounds right).I tend not to mind it because it can be encouraging or can stimulate different perspectives. BUT sometimes it's just weird and does make me shake my head (on the inside).

A big part of yoga is breathing. Breathing and focusing on your breath. They say focusing on your breath helps you stay in the present - your breath is not in your past nor in present, but in this very moment right now. Yeah, that's one of those "deep" facts, but a fact nonetheless! Another part of yoga is testing your physical limits. Yoga is not "hard" as there are multiple levels to every single pose and you can advance through them or stay within a level that works best for you! Just make sure to listen to your body and know your limits. There are many different styles of yoga but those two elements are always the same.  

I feel like I should mention hot yoga as it's really become huge in the last few years! Studios are popping up everywhere it seems. I think hot yoga is great because it just adds another element to the practice. You essentially work through the class while in sauna-like temperatures. It's not for everyone, and probably not the best way to start yoga, but if you are a fan of yoga I would recommend to give it a try (assuming you haven't already)! Oddly enough my favourite time to do hot yoga is in the summer. I realize that doesn't make much sense, but it is what it is! Like advancing through poses, the most important thing to remember is to listen to your body and if you get to hot, just stop. There's even an "I'm-too-hot-and-need-to-stop-for-a-minute" pose (aka child's pose if you speak yoga speak).  

Final fun fact: at the end of yoga classes is the meditation relaxation. This part of the class has many benefits as well, aside from the meditation and relaxing. Did you know if you do it correctly (clear your mind and resist the urge to move) you can change your metabolism, heart rate, respiration, blood pressure and brain chemistry - all for the better of course! I always think about that when some people skip out on it. I personally also think of it as a great reward for the work that I've just done. 

Have you tried yoga? Is it for you?


Previous Fitness Friday Posts: 
- My Basics
- Running

Fitness Friday (Early Edition): Running

I love running! That is something I have only really been able to say the last few years. Sometimes, like any task, I dread it but the second my laces are tied and I'm out on the open road, I love it. The best part is the feeling I get afterwards! I just like it.

I've really only been running since 2010 when I starting to do a 5K route that goes around my neighbourhood. It is not easy to run and definitely was something I had to work up to. What I found worked for me was starting with a 5 minute warm up of speed walking, then intervals of 3 minutes of jogging and 3 minutes of speed walking (when I say "speed walking" I simply mean walking so as to keep the heart rate up, otherwise what's the point?). Once comfortable I would add a minute of jogging leaving the 3 mins of walking the same. Finally the jogging part was so long I removed the breaks and worked on my pace - keeping it reasonable so as not to get exhausted too soon. 

Last year I am pleased to say that I crossed "run a race" off my bucket list! In fact, I did not one, but two 5K races. Both of my races were Color Runs: the first in Boston, and then one in Montreal. It felt so good to get those under my belt, and staring with The Color Run was the best decision as it was more like running disguised as a really really good time. I'm planning to do another one this year too!

The thing I love about running is that it's all about working at your own pace. One day you can go slower or faster, one day you can go a little bit further or take an entirely different route - basically your run never has to be the same! 

In my last Fitness Friday post I touched on motivation. Although running is my favourite cardio (enjoyment-wise and results-wise), I still find it very difficult to motivate myself to do it. My mind says "nah, let's go tomorrow instead", or my mind will tell me to do yoga or something different altogether. I'll fight back and push myself, and once I'm out the door, I am so happy and proud I did it (knowing that "out the door" pride is coming is sometimes what gets me out the door). The other inner battle comes once I'm actually running. There comes a point on my run that my mind says I should walk or take a short cut. WHY does this happen?!?! I've tried to Google the psychology but nothing seems to come up. The first thing I do is a body analysis. I will continue running and think to myself "Why do I want to stop? Do I need to stop?". I then work from the bottom up to figure out: if my ankles hurt (I have bad ankles), do my knees hurt (running can be hard on your knees), do I have a cramp, am I able to breathe... usually this analysis tells me I'm fine and my mind is just wimping out. What I will do then is a few things: I concentrate solely on the music and the beat and just get right into it - I think about my goal and literally picture myself running towards it - I think about wearing a bikini all summer long - I think about my fitness inspiration board on Pinterest - literally ANYTHING other than stopping. Some of it is mood of the day, but I find the more I run, the less my mind gives up which is rewarding in itself! I also love using the Nike App when I run - it's cheesy but they have celebrities voices that cheer you on when you accomplish something (longest run, fastest run, etc.) and it actually excites me to hit those targets!  

As I mentioned, one motivator for me is simply music! I love nothing more than running to a soundtrack and having the music pump me up and push me farther. I change up my music all the time but my current "Running" playlist includes:

1. Anything Could Happen - Ellie Goulding
2. #thatPOWER - will.i.am feat Justin Bieber
3. Chasing Summers - (R3hab & Quintino Remix) 
4. I Love It - Icona Pop
5. Cinema - (Skrillex Remix)
6. Greyhound - Swedish House Mafia
7. Sofi Needs a Ladder - deadmau5
8. Right Now (feat. David Guetta) - Rihanna feat David Guetta
9. Scream & Shout - will.i.am feat Britney Spears      

On a good day I'm done my 5K by song 8 but I threw in a 9th song just in case of varying pace. I'm not sure if anyone remembers MC Mario from their teen years, but he is still around and still putting out great mixes! His latest that I got is MC Mario Mixdown 2013 - loving it so far! Basically anything with a beat is my key.

What's your ideal cardio? What works for you to motivate or pump you up?

Fitness Friday: My Basics

You may not want fitness advice and tips, and I may not be "qualified" to give them, but one thing I love reading on other blogs is what other people are doing and what works for them. In general I find it motivating and can spark ideas! So with bathing suit season pretty much upon us, I will be starting Fitness Friday themed posts! I want to share some things that I've learned or that personally work for me when getting fit and being healthy, and hopefully I will get some comments about what works for you! 

I will start at the beginning and try to outline my fitness regime. It’s hard to define because it is never the same. On average I probably work out 4 times a week. At times it’s more and at times less depending on the season, or what I’ve got going on any particular week. I want to say it right now that I do NOT let the gym take priority in my life if plans happen or something comes up. I plan for the gym and make time for it (like anything else), but life first, then plan the gym around that. 

With summer approaching I am definitely on a fitness kick. The past few weeks I have been pretty strict with my workouts and they have been more like 5 or 6 times a week. I realize that might sound like a lot but they are not all intense workouts. I very much like to run (or rather jog - I rarely get up to 6 miles/hour which is technically what running is). It’s something I have to work up to (as far as distance, speed and consistency) but I enjoy being outside and working with different terrain. It’s my favourite cardio. I also love yoga. Yoga is a big one for me, not just physically but mentally too! I find it very calming and it can almost be like hitting the "reset" button after a busy day. There are many days I will just do yoga. Because it’s so excellent for your body when you mix in other workouts here and there, I try to do that whenever I can. My latest one in the mix is Jillian Michaels Shred class that my gym just started offering. I love it and I hate it. It's so intense but a perfect addition to my routine and it's timing couldn't be better! It’s a known fact that everyone's body responds to different things and different workouts, but through the years of trying different workouts and listening to my body, it’s definitely running and yoga that do it for me. 

On now to motivation. Motivation is hard. It can be the hardest part. Our minds are very powerful beasts and it’s about no longer being your own worst critic and becoming your biggest cheerleader! Only you know what your ultimate personal goal/desire is, and only you can get yourself there. My thing is that I cannot wait to throw on a bikini for the first time this season, and I tend to live in bikinis all summer long. As a result my current goal is toning. It is so difficult, so tedious. I find toning to be the worst. It's a difficult change to spot since it's not an obvious, drastic, or quick change, and because of that, it can be hard to stay motivated. I really have to find an inner motivation by telling myself, "it's not for today, it's not for tomorrow, it's for a month from now", or two months from now! And YOU have to be the one motivating YOU. You can absolutely find supporters in friends and family, but at the end of the day it's personal. That's why I when I work out I tend to do it solo. Not necessarily on purpose but I think it’s important to march to the beat of your own drum. A friend of mine who's a trainer said that so many people HAVE to have a workout buddy and, more often than not, they use each other as a crutch (without realizing it) and end up not meeting their goals. That's not to say I don't ever workout with a friend - I will definitely join someone for their workout and I also share my workout plans with friends and welcome them to join me! It's just that I control my own routine. No coordinating with anyone, and no dependency. You get to work out at your own pace, and it's on your own when you can push yourself and your limits and meet those goals faster. I definitely do. Your own personal motivation is more powerful than anything else, and by finding it, you’re more likely to succeed!  

With summer approaching is anyone else on a fitness kick? Do you make plans and goals?