Product Review- EatSmart Precision MaxView Digital Bathroom Scale.

I recently was contacted by EatSmart products to review their new Bathroom Scale, the Precision MaxView Digital Bathroom Scale, the newest scale in their line of products. It was good timing, since my old bathroom scale recently crapped out! I was debating whether or not I wanted to get another scale, honestly; It's easy to get really wrapped up in weight and numbers. That being said, I appreciate the ability to be able hop on a scale at home to check in and see both the progress I am making, and also to be able to get some perspective on those tough weeks.


That being said, the Precision Max is definitely a scale I would purchase, if I had not been sent one to review! It's really easy to use, and very simple. Basically, set-up involves putting in batteries (which it comes with) and letting the scale calibrate. You can set it to stone, kg, or lbs, which is nice for folks on the other side of "the pond".

The design is modern and clean, and it is a stable little guy, which is a unique feature for a scale. I've had several that rock to one side when you step onto it with just one foot. My husband actually commented "wow this is solid!", without my soliciting any input from him.

The large display is nice and it's backlit in blue, which is a little feature I like- most mornings I like to leave the lights off while I get ready, and now I can incorporate a weigh-in into my morning routine without flipping on the bathroom lights. The display is big enough to see without having to do any squinting down at my feet too!

It sells for $29.95 on Amazon, and I feel that's a fair and reasonable price for a new scale. EatSmart also has a variety of kitchen scales and other products which I'm excited to learn more about. If you're in the market for a new, nice & simple scale that's in your price range, take a look at the Precision MaxView- it's worth your while!

*I was sent a complimentary EatSmart Precision MaxView Scale to review, and keep. However, my opinion and review on the scale are solely my own honest feelings not influenced by EatSmart Products.

Shaping Up for Spinning!

Hi folks, and Happy Friday!

I have got a booty-bustin' weekend planned, including 2 spins and a Kettlebell class at my new gym! I also told my husband I'm gonna kick his butt at the gym on Sunday evening- I'm gonna school him Bootcamp style, with a custom workout created by yours truly! He's been known to throw up after other Arika's Bootcamp workouts. While that's not at all the goal, it means he's working hard! ;-)

Here's what I'm up to, workout-wise, for the weekend! What do you have planned?

Weekend Workout Plan- 8/22-8/24/14

Friday- 6:00am Spinning @ Vie Fitness (already done!)
Saturday- 8:15am Kettlebell class @ 1on1 Athletic
Sunday- 7:00am Wake Up and Ryde @ RydeOn  & 7:00pm Arika's Bootcamp

I'm making a point to get out to my gym at least 3 times a week. I want to establish a presence there, get to know my fellow instructors & staff, and meet more members. Hopefully, this will be a great way to build relationships, make some workout buddies, and do some pre-recruitment for my Spinning classes, when they start!

I'm also working hard to get myself into tip-top shape for my new role as Spinning Instructor. This will involve visiting many gyms/studios in the next couple of weeks, sweating buckets, and getting a taste of different spinning/cycling styles. Each new class will help me learn more about the style and persona I'd like to bring to my classes- it should be a great learning experience!

Lastly, I'm going to do some shopping- I gotta get gear for Spinning! I'll be getting my first pair of clipless cycling shoes, and my first heart rate monitor! I'm so dang excited :)

Sharing Time:

What brand of Cycling/clipless shoes do you have and love? Will be used mostly for Spinning, but also some outdoor rides on my 1971 Schwinn LeTour!

What brand/which Heart Rate Monitor should I get? I don't need it to be super high-tech- I'm looking for heart rate, zones, and maybe calories burned (optional)

Have a great weekend!!

Heck Yeah- Teaching Spinning at my local gym!

After 8+ years of sweating my butt off as a Spinning class participant, I’m now a certified Mad Dogg Athletics Spinning Instructor!!  I’m sitting on “the other side of the podium” and I’m ready to work my butt off creating amazing Spinning experiences for others.

My role in the Spinning studio has changed, but my love for Spinning has only grown. I completed my Spinning Instructor Course at the end of June, 2014 (facilitated by the amazing Ralph Mlady), and in July I auditioned for a position at a local gym, One on One Athletic Club in Ann Arbor. I've been hired on as one of 3 Spinning Instructors at the club, and I am endlessly psyched!

I haven’t yet been assigned my own regular class slots yet, but my club let me fill in as a sub, since both of the other instructors were out on vacations this week.  That means I got to teach my first-ever Spinning classes!!

Boy, was it a learning experience! I've been reflecting on what I think I did well, what I could have improved upon, and areas that I’d like to focus on as I develop my Instructor experience base.

I rocked at:

Attendance        B-

I had 5 riders in my first class and 6 in my second class. While I will work to build attendance, I’m happy with these numbers for now. Monsoon-type weather both days might have kept people away, and new-instructor-phobia could have been a factor too. I did have 1 return participant, who came both days. That was really exciting!

Attitude               A

I’m generally a positive, upbeat person, and I think this came out pretty naturally in class. I also thought a lot ahead of time about the authentic, happy persona that I want to project, and that helped me achieve my mission here. Since I am new to participants, and they are new to me, I walked around to each person, introduced myself, and thanked them for coming.

Bike Set-up        A

I asked each participant if they were comfortable setting up their own bike. A few folks looked like they had questions, so I made a bee-line and gave them some tips. I think this resulted in more comfort and safety for my riders, and built a rapport too.

Chutzpah             A

As a new Instructor, the only way to get experience is by doing! I was very willing and excited to have a chance to sub a few times before I get my own regular class times, and I give myself a pat on the back for jumping in with enthusiasm. Go me!

I’ll work on:

Communication B-

I quickly learned the importance of clear communication, both in terms of volume (making sure riders can hear you over the music) and content. While I think I was so-so at this, I want to work at being more concise and specific, about upcoming position changes, about time left in tough positions (only 15 seconds left!)

Music                    B-

To start off, I chose music that I thought would be pretty universally appealing. For my second class, I selected a playlist that I loved and was super-excited about. I think the second class had more cohesion, and I was into it more, which probably came across in the class. I am still continuing to learn about song speed, and the correlating cadence for my riders. Also, a few of my Seated Flat “recover/rest” songs were a bit too long; Awkward! J

Rapport                C

Since we were new to each other, I made sure to go up and greet each rider, thank them for coming, ask their name, and introduce myself. I also remembered to give a little intro about myself at the beginning of the class, so people got to know me a bit. The negative side- I was so excited that I didn’t really remember anyone’s name once they said it to me. I’ll have time to improve in this area, but rapport-building is going to be a major focus for me, because I recognize the importance of it.

Vibe                     C

Overall, still deciding what type of vibe I’d like my classes to have. Music, Attitude, and so many other factors go in to this decision, and I know it will be an on-going process, Overall, I just want to differentiate myself from the other instructors  and create my own ‘brand’ of classes that riders look forward to.

Join me on my journey as a new Instructor, as I build class profiles, refine and learn new techniques, and grow my new identity at my home club, on "The Other Side of the Podium"! 

Wandering towards The Middle Way

I have never been one to traverse the elusive "Middle Way", no matter what the topic is. I like black and white. I like defined and delineated. I thrive on planning, clear direction, and goal setting. Many times, professionally and otherwise, this mindset is an asset. However, it has contributed to a lot of pain and heartache in my personal life. 

Being physically active and eating healthfully without being crazed; Still working on it every. damn. day.

Let me illustrate: For me, “I think I’ll go out for a run” is two quick steps from “and why don’t I just train for my first Marathon!” I have this quirky all-or-nothing mentality that has caused me a lot of trouble, anxiety, and needless stress.

Looking back at where I was a year ago, in May 2013, I can see more clearly than ever the un-healthiness of the “Healthiest I’ve Ever Been” status I’d achieved. I was at my lowest weight - a weight that left me feeling cold even in the heat of summer, and having very low-energy, even for daily activities. I was physically active for at least an hour most days- to the point of it interfering with other life stuff.  I consistently tracked every calorie that went into my body, and rated each and every thing on this self-imposed scaled of whether or not it was a “good” food or a “bad” food. Of course, I was not allowed to let any “bad foods” enter my system.  I had essentially turned being thin and fit into a religion, one to which I was an enthusiastic convert, diving headfirst into orthodoxy.

Now, I’m reformed my worship. I’m still practicing in the temple of Fitness, but I am fitting it in to my life where it belongs. It’s a component of a well-rounded, happy me; it’s not all-consuming, it is not ME. Throughout the last year since my "turning point", even within all these struggles with food, nutrition, feelings, cravings, sadness, and exercise, I have been building a more resilient self. Deconstructing the tough, hardened, rigid self I had created and taking pieces to form a flexible, adaptable, authentic me.

What this looks like for me: the ability to exercise frequently or even participate in races without having to train for the Olympics. The ability to eat healthfully and nourish my body without going on a Whole 30, Paleo-inspiried elimination diet. The ability to get to a place of fitness where I feel comfortable, energetic and active without feeling like I’ll be PERFECT if I just loose those last 2 lbs.

I’ve been working hard at this elusive destination- this Middle Way of health/fitness. I’m moving towards it. Heck, I guess that being on the path to the Middle Way essentially means I am already traveling the Middle Way. Now if I could only quantify where the true Middle is? ;) Just kiddin'.

In the midst of all this flailing about, there is a LOT to be proud of:

• I continue to flail. I fall and fail on a weekly basis, but I get back up. Each time, I am a bit better at picking myself up, I fall a little less far, and I can rebound more quickly.

• I’m consistently making it to the gym several times a week- I have successfully cultivated a Gym Habit- that’s a big deal!

• I’m still un-packing my eating issues. Overall, I am more relaxed with eating what sounds good to me, without a lot of restriction.

• I've continued to take whatever action is available to get my elusive menstrual period back ,and most days, I can stop myself from flipping out that I haven't had it in more than 1.5 years. Most days.

• I am working, with the support of counselors, through a lot of the emotional issues that put me in this mindset in the first place. Counseling is painful, terribly slow, and helpful. Also, sometimes it’s the worst.

• I am falling back in love with exercise, for the simple pleasure of it. I have continued to run 2-3 times a week for fun, I am getting back in to yoga, and I’m thinking about a 10k race here in a few weeks.

• I’d still REALLY love to become a Spinning Instructor, and I’m planning on registering for a certification course for the end of June. 

The gift of honest self-reflection is priceless. It's a gift that I try to give myself in the toughest times, because a little stumble on the path does not equal a back-breaking tumble down the hill of the Middle Way. As the amazing Cat Stevens would say, ♫ There's so much left to know, and I'm on the road to find out ♫ 

The Well-worn Road of Health and Fitness

Hi friends,

I have had a tough couple of months here, although I think I am turning a corner, finally.

This has been such a year of Highs and Lows. On the High side, I've learned and thought a LOT (too much!) about healthy eating, clean eating, Paleo eating, high-fat low-carb eating. I've hit some great physical benchmarks- completing my first and second Half Marathons, finishing 12 (will be 13) races in a year, loosing over 30 lbs, squatting more than my body weight. I've developed a regular gym habit, which I've sustained for over a year.

I have also struggled with a lot  of Lows this year. Over the past 12 months I have struggled with loosing my period (in February of 2013) and going through a series of tests & doctor visits to try to figure out what is going on, Getting down past my "Goal Weight" to a place that was not very healthy or realistic for me to maintain, a very tough transition of leaving a job at an organization I thought I'd be with for the next 5 years, intentionally having to gain weight back (and then some) in an attempt to regulate my period, and trying to make the transition to this new, great job as a normal, functioning employee who feels valued and respected. On top of all of that, I'm feeling ready and excited and even anxious to start a family with my hubs, yet I cannot do so because of the lack of a menstrual cycle.

The past 5 months, particularly, have been pretty low. Feeling like I have lost a lot of the physical progress I made due to intentional weight gain and then emotional eating. At first, I was gaining weight back to be at a body fat % where my period might return. Now I am definitely in a safe zone there, and probably heading back into the overweight category without successfully regaining my period. This has been a huge blow to my self-confidence and self-esteem. I'm now in the process, with the help of a counselor, of building my self-esteem back up.

I have learned some truly life-changing thing about myself in the past 12 months:

• I have huge issues with  burying feelings that I can't manage and "dealing with them" through emotional eating. This "coping" mechanisms has been super destructive to my life in the past several years. 
• I withdraw from friends and family when experience severe emotional distress, rather than reaching out, which is silly!
• I have really missed music and  involvement in the Jewish community, two things I gradually, unintentionally stepped away from. I don't know how I became so disconnected from them, but I need them as a emotional and spiritual outlet.

While these two things are hard truths to bear, they will help inform my focuses for next year:

• Reach out, connect, and put myself out there
• Open myself back up to exercise- I can still have exercise goals without heading down a Disordered Eating pathway again.
• Accept what comes next- if I get my period back, great! If not, we'll continue down the adoption path
• My body is capable of amazing things- Running farther than I ever thought possible, lifting heavy things, and functioning on high efficiency when I treat it well

The summary of all this craziness is this: I can't and WILL NOT let fear and anxiety run my life any more. The best way for me to respect myself is to treat myself well. Fuel my body with whole, nutritious foods (with some treats in there too!), Get out and be active most days, and Continue to build and grow my awareness of myself and others.

Thanks to everyone who has supported me on this roller coaster of a ride! I'm looking forward to 2014 and renewing my commitment to this fulfilling journey I have started.

Reflections on my Fittest Year (so far!)

Sept 7th, 2013 marked what I consider to be my 1 year Fit-i-versary:
On Sept 7th, 2012, I had my first fitness assessment at my gym. I had just joined the previous week, and I had barely begun my journey towards health and fitness.

Looking back, 2012 me would have been shocked by many of the things 2013 me has accomplished: 

• Picking up running & ENJOYING it
• Completing 9 fitness events/races including a 5k in under 26 minutes
• Finishing my first Whole30
• Hiking 13 miles in one day on the Appalachian Trail
• Loosing over 25 lbs (& maintaining!)
• Squatting 125 lbs

Even the fact that I've fit in a workout 4-6 days a week EVERY SINGLE WEEK for a year just blew the socks off my 2012 self. I've achieved lots of the short and long term goals that I set, and even knocked some things off of my 2013 "Bucket List".

Ringing in a new 'year'

I celebrated my Fit-i-versary of Sept 7th in a way I feel was very appropriate- giving a bit of my time to some truly inspiration athletes trying to achieve some of their own amazing goals. I spent the wee-early hours of Saturday morning at Run Woodstock, a weekend-long series of running events here in S.E. Michigan. I wanted to be a part of this awesome weekend, and I decided to volunteer as a Aide Station "Roadie" on the 50 K/50 Mile/100 K/100 Mile course. To see these incredible folks giving 125% effort was SO inspiring. 

Let me paint a quick picture:

I woke up, got dressed, made some oatmeal, and headed out the door around 4:40am on Saturday. I drove 40 minutes to get to Hell Creek Ranch, near Pinckney, Michigan, where the Run Woodstock weekend was being held. It was still dark when I arrived around 5:20am, and I could see lots and lots of stars in the sky! I parked, checked in, and drove with a new volunteer buddy to Gracie's Aide Station, where we'd be spending the next 6 hours helping race participants. It was really neat to see the runners, most outfitted with headlamps, trucking down the trails. At this point (6am), the 100 Milers and 100 K'ers had been going since 4pm!!! the previous evening, and the 50 Mile/50 K folks were just starting. 

Over the next 6 hours, I saw runners in elite form, and others who looked like this task was quite a challenge for them. I saw runners who looked amazingly unfazed by an 100 mile distance, and others who stumbled to the aide station and could not take another step. I saw a pencil-thin woman with a knee-gash get bandaged up and continue on the trail. I saw a father encourage his son, despondent by the distance he had yet to run, that he could and would finish. Many of the runners seemed to be over 40, if not over 50, which was an awesome surprise. 

I was really thankful to have had this experience, and to support fellow athletes in this way as I myself celebrated quite a year. As I drove home around noon, I spent some time reflecting on the key fitness lessons I've learned over the past 12 months.

Lessons from a year of Fit Living

Get Moving, and Keep Moving

It really is true- If you can make it to the gym, or to the start of your workout for the day, whatever it is, you're 90% there! Getting out 4-6 days a week and being active has been key for me; not only has it helped me to move to a healthy weight, but it's also been a stress-reliever, and allowed me to compete in 9 fitness events so far this year, a huge source of pride and accomplishment. If I feel like shit tomorrow, I'll still go to the gym. If I only do 30 minutes of cardio, no problem. 9 times out of 10, once I start my workout I feel better and I'm able to knock out a kickass session, whether that's 30 minutes or 90 minutes!

Eat to Fuel movement, not Move to justify Eating!

When you're looking to loose weight, you do need to create a calorie deficit somehow. This usually involves eating less calories than your body needs. Now that I am where I want and need to be, weight-wise, I have realized that I need to switch my mentality from working out so I can burn "enough" calories to one of "eating enough to fuel the awesome things I want to do". True athletes eat LOTS- enough so they can power through their practices, games, and events. There's no reason why it should be different for us everyday athletes; we need enough fuel to power our bodies and recover for another hard workout tomorrow!

It's all about Feeling Good

The biggest thing I've learned this year is that health and fitness are all about feeling good. Eat what makes you feel good. Occasionally, this could mean taking time for a cookie or a special treat. Most often, this means eating whole foods, saying no to processed junk, and eating until you're full; not less, and definitely not more. 

I learned that the same thing goes with weight- the weight you feel physically good at is better than the one where you look like a supermodel and can't make it through the day because you have no energy. In February, once I hit my goal weight, I just kept loosing weight. If I'm feeling and looking great at 110lbs, wouldn't 105 be AMAZING? I got down to 105 and found out that the answer is No; for me 105 or even 108lbs was not a sustainable weight. When I hit 106lbs and 17.5% bodyfat, I felt a little leaf, about to be knocked over by the wind. I was cold all.the.time, and I didn't really have enough energy to fuel myself. By all accounts, women can get down to 12% bodyfat and still be in a healthy range, but for me, this is not the case. I looked fit, I looked skinny, and I did not feel good. It wasn't worth it, and it took me some time to recognize those feelings.

I'm now at about 110-112 lbs, which is just fine with me. Not sure what my bodyfat % is, and I'm not sure that I care to know right now. I am learning to trust myself and my body. I have the knowledge and skills to make good food choices, to move and exercise in a way that will keep me at a healthy weight for me.

In Conclusion..

Lots of good things achieved, but I'm not done yet! This weekend, I'm headed to the Kensington Challenge for my first 15k, October 5th I have a "practice" Half Marathon at the Heroes on Hines race, all to prep for a MAJOR challenge- the Detroit Free Press Half Marathon on October 20th! I'd still like to take the Spin Instructor Certification this year- there's a class coming up in November so stay tuned for that! Thanks for your support and encouragement through my journey so far!

Weekly Goals - wrapping up August!

It's time for some motivation and inspiration, in the form of Weekly Goals!

Here are my goals for the week of 8/26-9/1

Workouts:

• 3 weights sessions, 45-60 mins each
• Monday, Wed & Fri
• 3 runs, including a 9.5 mile long run 
• Tues (soccer), Thurs (long run), Sunday (short run)
• At least 1 outdoor workout
• Milford 30k Ride on Saturday
• Hiking on Sunday 

Food prep:

• Seasoned ground chicken for lettuce wraps
• Ratatouile
• Turkey Chilli
• Hummus
• Chopped veggies for nori wraps
• Freeze bananas for smoothies

Nutrition:

• Eat enough! 1400-1700 cals, depending on the day and the activity level
• Make sure to eat enough at breakfast so future meals are not rushed or too far between
• Modified Whole 30, Week 3-
• Try to fill more of daily calories with actual meals and not snacks (even healthy snacks)

Let's hear your weekly goals!

2013 Goals - Halfway point Check-in!

It's about that time, folks- it's halfway through the calendar year! Time to review the goals I set back in January and my progress towards them. Stopping to look back is always helpful, I find. Even if there are areas left to improve upon!

Health and Fitness Process goals

Work out 6 x a week for 60 minutes Have cut down to 4-5 days/week for 60 minutes, but still consistently working out! On track!

Body Stats and Calorie Intake

• Up calorie intake to 1450/day + extra workout calories 
• Progress as of 5/13/2013:  Upped to 1350 per day, considering 1400. On track!
• Maintain weight at 110 lbs +/- 2 lbs 
• Progress as of 5/13: 108 lbs! Held strong at 109-110 since mid-Feb! Beat it!

Body fat percentage: 

• 20% by 3/7/13  
• Was at 17.8% at my 3/7/13 check in! Beat it!
• 16% by 6/7/2013 Progress as of 5/13:  
• Not sure! Won't know until 6/7 On track!

Fitness Benchmark Goals

Improve run times (by 12/31/2013)

• 5k time: under 26 minutes 
• Corktown 5k in March- 25:54! Beat it!
• 10k time: under 50 minutes 
• Progress as of 5/13: 5 miler in 42:42 On track!
• Complete a Half Marathon in under 2 hours 
• Progress as of 5/13: Training is not going very well, although I am running a lot. Severe lack of long run motivation. Race-wise, I am scaling up (doing my first 10k in a few weeks) so I'll make it to 13.1 slow & steadily! On track!

13 in 2013 Challenge (by 12/31/2013)

•  Complete 13 fitness events in 2013 (see my list of events on the right)! On track!

Pull-ups (by 12/31/2013)

• Do 10 consecutive pull-ups! 
• Progress as of 5/13:  5 consecutive pulls ups! On track!

Strong Lifts (by 8/1/2013)

• Squat 150 lbs 
• Progress as of 5/13:  125 lbs On track!
• Overhead Press 70 lbs 
• Progress as of 5/13:  60 lbs On track!
• Bench Press 90 lbs 
• Progress as of 5/13:  80 lbs On track!
• Row 90 lbs 
• Progress as of 5/13:  70 lbs Needs some more work
• Deadlift 150 lbs 
• Progress as of 5/13:  125 lbs On track!

Crossing some things off my bucket list for 2013 as well- hell yeah! :) How's your year going so far?

Race Recap- Falcon 5 Miler, Bowling Green OH

For my 4th 13 in 2013 challenge race of the year, I chose the Falcon 5 Miler in Bowling Green, Ohio! It was a fundrasier for the BGSU Track/CC Teams, which is great, and it was a 5 mile run- something I was searching for! Since I'm training for the Freep Half Marathon in October, I've been trying to plan my monthly races accordingly, so I am building up my mileage in training and in racing as well.

Race Highlights

Pre-Race Training:

I'd scaled back my running about a month ago, and had been building back up in preparation for this race. I was a bit nervous going into it that I hadn't run enough 5 mile practices to be ready, but in the 2 weeks before, I ran 2 practice 5's. In my two practice 5's I'd finished with times of 44:09 and 44:00, so for race day I was aiming for a time of 43:00.

Registration and Packet Pick-up:

Since the run was in Bowling Green (about 1 hr 5 minutes from my home), I didn't go pick up my packet early. On Friday, I changed into my race clothes and left work around 4:00pm to head down to BG. It was cold and overcast- not looking like the early Spring day I was hoping for. I'd guess it was about 40 degrees out, tops. Packet pick-up was easy and quick. Bibs were the "old-fashioned kind" where there's a perforated bottom strip that tears off, and that's where your time gets written! No fancy QR codes this time lol!

Race Day and Course:

Luckily I had packed clothing for all types of weather! I ended up going with my spandex running tights, a thermal long-sleeve shirt and my cute black and pink jacket, with a winter hat. I was worried I'd be too cold, but I'm glad I didn't layer up any more- once I started running, I warmed up pretty quickly. The race started at Sebo Athletic Center, which is attached to BGSU's Football stadium. 

I was REALLY surprised at the size of the group of runners- It seemed like less that 50 people! When I later looked at the results, the final # was 108, but that's a big difference from my last race, the 9,000+ Corktown 5K!

Everyone was bundled up pretty intensly, and we all lined up outside the stadium on the road. The began, and we  were off! We swung around the stadium and headed back towards campus, running past the student center, lots of residence halls, the library.. there were BGSU track/cc members along the course periodically with directional signs, encouraging us along! Although it was cold, they were all pretty cheery. I get a lot of motivation from a simple "Great job!" so it was nice to have strategically placed encouragement along the route! 

Another surprise was the water stop- I assumed there would be a 1.5 mile water stop and a 3 mile, but instead there was just one stop at the 2.5 mark. I ended up pushing through though, and once I got to the 3 mile mark, I was able to push myself forward- just make it to mile 4. Right before mile 4, we turned away from campus and began our approach back to the stadium. It was nice to be able to see our destination for the last mile, and I knew I could make it the rest of the way.

My Results: 

When I crossed the finish line, the clock said 42:42. I had started a few second behind the front pack, so I estimate my true time to be 42:40- awesome!!! The track/cc team members had been calling out our times each mile, so I know that I started out slow (first mile was 9:07), and built up speed after mile 1 (2nd mile 17:17, don't remember 3rd mile, 4th mile was 34:20). 

I'm really happy with my time- 42:40 is an 8:32/mile average, which is pretty great for a 5 mile run! Also, I'm proud to say that I ran the entire race- no stops, no walking. THAT is an accomplishment!

Race Swag: 

All race registrants got a Falcon 5 Miler t-shirt! They are uni-sex shirts, which is disapointing because they don't fit too flatteringly, but oh well. 

Overall Thoughts:

I really enjoyed my first 5 mile race! I wish the weather had been warmer, but there's no controlling that! Both participants and track/cc team members were friendly, helpful, and encouraging. The race was well organized, and it was kind of fun to run through campus. Overall, a cold-but-well worth it race day.

If you're looking for a small, friendly Spring race that raises money so others can run, consider the Falcon 5 Miler next year!

Fitness Friday

I'm finally getting back into the swing of things after a week-long 'hiatus' of sorts. Last Wednesday I somehow re-aggravated my neck injury (it seems to re-appear every March anyway), and that was FRUSTRATING! I spent several days feeling sorry for myself and beating myself up, along the lines of, "What did I do wrong?", "Why is this happpening to me?". Then I got over it. Although I did sort of whine like a baby, I am proud of three things during this week:

• I did not turn to emotional eating to comfort myself, & constitently logged my calories & exercise
• I continued to work out, even if it was just walking/slower running vs. my usual StrongLifts routine
• I took the injury seriously- I iced my neck/back almost every day, as well as spent time in the hot tub

These are three things I would have had a hard time doing 6 months or a year ago, and it feels great to know that my habits have changed for the better.

I also had a realization, which I shared on Twitter this week:

Kinda goofy, I know! But after taking a 5 day break from pushing it hard at my workouts like I usually do, I couldn't resist- on Sunday, I ran at an all-out pace for 6 miles. It felt AWESOME! I didn't realize how much I has missed running, and pushing myself that hard, but boy did I! Realizing that was probably my high of the week!

What was your high of the week?

My first Liebster Award! Sharing the Love

Awesome!! My bud Jennifer from Wine To Weightlifting nominated me for something called a Liebster. It's sort of a “getting to know you” award. Here are the rules:

• Each nominated person must post 11 things about themselves.
• Answer the questions that the nominator set for you.
• Create 11 questions for the people you’ve nominated.
• Nominate 11 people and link them to your post.
• Go to their page and tell them and most importantly, NO TAG BACKS!

11 Random Facts About Arika:

• My birthdate is a palindrome: 5-8-85 
• I was a premie when I was born- I weighed 2 lbs, 12 & 1/2 oz!
• I love gardening and canning, and blog on those topics here
• I am TERRIBLE at returning books to the library and I regularly make "donations" there ;)
• I played the flute from 6th grade- college and was in Marching Band for 6 years
• I DO NOT like peanut butter. Not allergic, just think it's gross!
• I was a vegetarian for several years in college and mostly ate grains and fruit. Not so healthy!
• Cannot handle when people crack their knuckles, etc. in front of me; it's such a gross noise
• Favorite basketball player- Shane Battier. A friend and I followed Duke Basketball religiously in high school (1999-2003) and he was my favorite player. I have a signed Duke jersey from him!
• One time, when I was 8 or 9, my mom ran over me with her bicycle (and I lived to tell the tale!)

Here's the questions that Jen posed to me, and my answers:

What is your favorite fitness activity, and how did you get started doing it?
A) It's hard to pick a favorite. I love being active, and I love variety! I'd have to say it's a four-way tie between Running, Lifting, Yoga, and Spinning!

What is your favorite cheat meal, and how often do you do it?
A) Most of my cheat meals involve bread and once I eat them I feel yucky! So I'd have to say dessert of any kind. I probably have a small dessert 2-3 times per week. Keeps my actual food intake really healthy!

Most favorite “healthy” recipe? Share the link if you’d like, too!
A) Gosh- I've been cooking for myself so much lately that it's hard to choose!

How old were you when you started taking care of your fitness?
A) 23 when I started to workout regularly for the first time seriously, 25 when I started again, and 27 when I've most recently lost 35 lbs and am now on to maintenance. (23, 25, 27..Those even years were trouble, huh?)

What is your worst bad habit?
A) Nail-biting and serial over-committment to projects!

Favorite place to shop?
A) I'm a cheapster. I like to rock the thrift stores, although for athletic apparel I like to go to my local running store, Running Fit. I also like TekGear brand- at Kohl's 

Top song on your workout/running playlist?
A) Surprise! I don't workout to music unless it's spin class. I LOVE music, but I find I have to get the perfect song on for the perfect tempo, and then I'm fiddling with my mp3 player instead of concentrating on my workout.

Why did you start blogging?
A) I started blogging over 4 years ago, to start to share my journey into healthy living, gardening, and growing my own food (my other blog is here), but started 5ft and Fit! several months ago to document my weight loss journey, and hopefully share and inspire others, especially short ladies, who have struggled with fitness, weight loss, and finding a balanced, healthy lifestyle!

Do you prefer to workout at home, at a traditional gym, or a specialized workout facility?
A) I've done P90X at home before with some success, but I am IN LOVE with my gym currently- it's owned by our local community college and it's very spa-like. Lots of great classes, a hot tub, a big selection of cardio machines and a pretty nice weights area. I can't duplicate that at my house!

Favorite board game or smartphone game?
A) Oooh! I love games!! I especially like word games like Taboo, Apples to Apples, Scattergories, or Times Up!

What vitamins or supplements do you take daily?
A) A multi-vitamin on and off, but I will be starting to take glucosamine daily very soon, for my spine & vertebrae!

My Nominees:

So now, I get to choose 11 more people to do this fun little survey! These are bloggers whose blogs I enjoy and regregularly check-in on. Make sure you check them out!:

Alicia at In Healthy Habits We Trust
Holly at Holly Would if She Could
Tara at A Daily Dose of Fit
Chris at Marathon Living
Laura at Mommy Run Fast
Becki at Fighting for Wellness
Amanda at Run to the Finish
Elle at Nutritionella  
Kacie at Savvy Sassy Me
Maria at Lift Love Life
head Goal Crrrusher over at 300 Lbs and Running

My questions for you:
1. What's your favorite race distance (if you like to run/cycle)?
2. Favorite dessert item?
3. Your go-to meal on the go?
4. Dream fitness destination?
5. Ultimate motivational workout song for you?
6. What keeps you moving?
7. What was the moment where you first realized you wanted to commit to a healthy lifestyle?
8. Do you have a fitness/workout mantra? If so, what is it?
9. Favorite inspirational athlete (doesn't have to be a professional)
10. Favorite piece of workout attire?
11. Favorite healthy cookbook?

Weight Training- Get Started Today!

I'm a big fan of doing something just because nobody thinks you can. That's reason enough, right? :) The topic of conversation recently for a lot of ladies aspiring to get in shape (and men too) has been: 

"Should I strength train/lift weights?"
and  
"I just want to loose weight. Won't weight training make me bulk up?'".

I have learned a lot over the last 10 weeks of my lifting program of choice, StrongLifts, and I'd like to share some tips to getting started with lifting. I believe that Weight Training is an essential component for ANY athlete, regardless of your goal.

Get Started!  

Tips for adding weight training to your schedule:

Learn It
Youtube has some awesome videos if you are looking for guidance on how to do certain exercises. When I started StrongLifts, I didn't know what a Deadlift or an Overhead Press looked like. BAM! Looked it up on Youtube. Practice the movements at home in front of the mirror, and you'll be ready to go when you get to the gym! Don't be afraid to practice the movements with no weight until you get it right- good form is SO important.

Mean It
One of the toughest parts of learning to lift was actually entering The Weight Room. Its usual inhabitants are hulky muscle men- Can you really fit in next to them? The answer, of course, is HELL Yes! First of all, as long as you're being safe, don't be shy about staking out a weight bench and taking your time figuring things out. We're not talking about monopolize the bench for hours, but know that your 20 (or 30 or 50) lb bench press is just as important as their 140 lb ones! Secondly, most hulky muscle men are pretty friendly, if you greet them as weight-lifting equals. Nothing to be afraid of!

Do It
It's hard to escape the Cardio Trap, and I know it well- "If I stop doing cardio, I won't loose the weight I'd like to. Maybe I should wait until I hit my 'goal weight' before I start lifting".Weight training doesn't burn as many calories during the actual workout, but has a much greater afterburn than cardio exercise. If you're nervous about dropping cutting out cardio, or you love running, etc., phase in weight training little by little.

Maybe start with 2 days/week for 30 minutes, and over time, you can transition out some of that cardio! I started by doing 30 mins of cardio 5 x/week and 30 mins weights 2 x/week. Now, for the past 10 weeks, I've been doing  30-60 mins of running 3 x/week and 60 mins weights 3 x/week! I haven't bulked up or turned into a she-hulk, I promise! And my bodyfat % has decreased by nearly 5% in 2 months! Not too shabby, weightlifting. Not too shabby at all. :)

Schedule It
Like any other fitness routine, weight training will give you the most results when you engage in it regularly. Whether you're starting out with 1 or 2 half-hour sessions a week, or going for 3-4 hour-long sessions per week, figure out when you'll get that weight training in, and what your routine will be. Even if your focus isn't building muscle, there's no reason NOT to make yourself a lifting program, or find one and follow it (New Rules of Lifting for Women or StrongLifts are two popular ones).

Share It
I feel that as a lady lifter, it's my role to spread the good word- the Lifting Gospel, if you will! Adding a strength building component to my workouts has had a lot of benefits for me, and I want to let other folks know that you don't have to shy away from weights and that strength training has lots of healthy benefits:

• Increased strength
• Feeling like a badass
• Stronger running
• Fat loss and muscle gains
• Repping for strong ladies everywhere!

Are you currently weight lifting? 
If so, how are you liking it? 
If not, what's holding you up?

Race Recap- Super 5K, Novi MI

On Sunday, I ran the Super 5K, a Superbowl Day 5K (as the name implies) in Novi, Michigan. It was my first time running the Super 5K, and I guess it was a new route, but it was new to me anyway! Overall, a great race! 

Race Highlights

Pre-Race Training: Since I'm doing 13 running events this year, I have been consistently training since I ran the Turkey Trot in November of last year. To prep for the Super 5K I had been running 3 times a week, 2 short(er) days of 2.5-4 miles a day, with one long run where I am building up mileage, simultaneously working up towards the Freep Half Marathon in October! I knew I could run a 5K already, having 2 others under my belt in the past 3 months.

Registration and Packet Pick-up: Registration was online through the RunningFit website, which was nice and easy. There was an optional pre-race day packet pick up at the Novi Civic Center (on race site) the Saturday before, and I chose to go and get my bib and swag early- nice option! Packet pick-up was pretty straight forward, and early pick-up helped me to mentally prepare for "race-mode"!

Race Day and Course:  It was a brisk- ok who am I kidding, damn cold- 10 degrees outside on race day, and was a bit windy as well! Luckily I had swung by Running Fit, a local chain of running apparel stores, to get a cold-weather top. I was decked out in a sweat-wicking base layer, a thermal shirt over that, and my new asics running top over that (pic on the right)! I put on my new tech beanie, and a winter hat on over that, and I had on two pairs of spandex pants and two pairs of socks on!

The participants mosied towards the start line, and at 9AM we were off. I was way at the back of the pack, since I had to use the restroom before the race and stood in line for 20 minutes to do so (Never Again!!). It was funny because I didn't hear any starting gun or starting announcements, so when the pack took off, it felt like a sudden start to the race! The course was nice loop down Taft Rd. through a neighborhood near the Novi High School campus, and leading back out onto Taft Rd again for the finish. there were a few small hills that I didn't expect-a good reminder to do some higher-incline treadmill workouts in my next month of training!

I felt really good and strong in Mile 1, and warmed up quickly. Mile 2 seemed to take a while to come, but I kept busy by keeping my eyes on the roads to make sure I didn't slip and do a faceplant! We finished circling through the neighborhood and came out onto Taft Rd for the end of Mile 2, and hit Mile 3 right before the finish, turning back into the High School complex. There were also GREAT volunteers along the route that were encouraging participants as they went; I really appreciated that. I always wave at the volunteers, and a returned wave, smile or cheer can keep me going strong for the next quarter to half mile sometimes! There were lots of folks cheering at the end, which is always a good last half-mile pick-me-up!

My Results: I was hoping to finish the race with a time of 28 minutes or less. My last recorded 5K time was 29:42 at the Smoke the Turkey run in November, although we did the Commitment Day 5K on Jan 1st and I estimated my time to be 29:00. Although I've been running a 5K on the treadmill indoors in between 26:14-26:50, that doesn't include the 30 second water breaks I take every 10 minutes. The 28:00 goal time also factored in the cold, which is always a bit of a shock to the system! I kicked it into high gear for the last .25 mile, and crossed the finish line strong!

The finish line clock said 29:32, and I was a bit disappointed. I started a mental cheerleading routine- 

"That's an improvement from your Smoke the Turkey time- any improvement is something to be proud of..",

and then remembered that the counter reflected the race start time, not my start time! I practically ran indoors to the after-party to see where the results had been posted, and got to see my REAL finishing time: 27:17! Out of my Age Group (Females 24-29) I finished 18th out of 86- not too shabby! Considering the cold weather and the fact that during the race I ran the entire thing (vs taking water breaks like in training), I am SO happy with my time, and it's better than I had hoped for!

Race Swag: In addition to the great tech beanie, which is an awesome addition to my running apparel drawer, the first 2,000 finishers received a cool pint glass!

Overall thoughts: This was a fun, enjoyable Winter race, and a good idea, since I totally pigged out at our Superbowl Party later in the afternoon. Pretty close to home, great swag, well organized race, timely posting of race results; not too much more you can ask for!

If you're lining up your running schedule for 2014, consider adding the Super 5K to your list!

Staying Motivated AFTER Weight loss

I'm at a VERY exciting point in my continual fitness journey- a point where I am almost at my "target weight"! To even call it that might not be accurate- my target weight is less of a weight I've always dreamed of being and essentially a weight that I think is healthy and manageable for my age, height, gender, size, and fitness level.

One lesson of the many I've learned on this journey is that I am hugely motivated by goals. If I don't have defined goals, it ain't happening. On the other hand, if I have clear, SMART goals, I can amaze myself with what is possible! So as I'm heading down towards this magical "target weight", I've started a new list of Health & Fitness Goals for my new, weight-maintenance world. I'll be turning my focus from weight loss to strength and muscle development, flexibility, and improved athletic performance.

Process goals

Work out 6 x a week for 60 minutes

Incorporate the following workouts into schedule:

• 2 short runs (between 2.5 and 5 miles)
• 1 long run (6-10 miles)
• 3 45 minute weight sessions (2 Strong Lifts x week)
• 1 yoga class
• 1 Spin class

Up calorie intake to 1450/day + extra workout calories 

Maintain weight at 110 lbs +/- 2 lbs

Fitness Goals

Body fat percentage: 

• 20% by 3/7/13
• 16% by 6/7/2013

Improve run times (by 12/31/2013)

• 5k time: under 26 minutes
• 10k time: under 50 minutes
• Complete a Half Marathon in under 2 hours 

13 in 2013 Challenge (by 12/31/2013)

•  Complete 13 fitness events in 2013 (see my list of events on the right)!
  

Pull-ups (by 12/31/2013)

• Do 10 consecutive pull-ups!

Strong Lifts: (by 3/7/13)

• Bench Press- 65lbs
• Overhead Press- 60 lbs
• Deadlift- 100 lbs
• Row- 80 lbs
• Squat- 100 lbs

Health/Nutrition Goals 

Eat Clean(er)

• 6-8 servings Vegetables/day
• 2-3 servings of protein/day from:
•  sustainable meat & eggs
• legumes
• nut butters
• cottage cheese/greek yogurt
•  2-3 servings of Fruits/day
• 2-3 servings of Whole grains/day
• Chocolate in moderation (2-3 servings per week)

• Avoid:
• Refined/enriched grain items 
• Milk and cheese (not including cottage cheese/greek yogurt)
• Added sugars, although prioritizing honey & maple syrup as sweeteners when applicable

Share:  
Have you gotten to a place of weight maintenance? If so, what goals keep you inspired and motivated?

My Health and Fitness Bucket List for 2013

I'm not always one for hard-core New Year's Resolutions, but I do love a good list! Here are some activities and things I'd like to Try, Do, Maintain, Learn about, or Grow in for 2013. I've already signed up for 2 of my 12 fitness events for 2013- a strong start to a new year!

I like to share- it keeps us all more accountable!

Let's shake on it.

Cheers to a Happy, Healthy, and AWESOME 2013!

What do you resolve for 2013?

Fitness Gifts for us Petite Ladies

If you're short like I am, I know how long you've spent trying to find workout clothes and accessories that fit you. For us, shopping at most major clothing retailers (or online) always starts with selecting a number of cute items, and then realizing that cute sweat-wicking top is going to be like a dress on our bodies, or that those adorable capris will look like flood pants on us!

With that in mind, I've put together Short-inspired Fitness Wishlist! These are either products that I've bought and loved, or ones that I'm eyeing. Check them out, and keep them in mind as you're sending off those last minute Holiday wishlists.

                                               Shortie Fitness Wishlist

Tek Gear- Button-Hem Yoga Capris
I own these (got 'em from Kohl's, and they fit GREAT! 
If Kohl's still has some on the sale rack, RUN and go get them ASAP! 
I should have purchased 5 pairs while I had the chance.

FitFour- Cropped workout gloves
These are awesome workout gloves from FitFour!
I was about to purchase a pair, but worried they would be too big for my hands.
FitFour sent me a pair for free to try out, and after two weeks of use I can say that
they fit great on me (size Small), and I also feel like a badass every time I lift at the gym. 

Natural Fitness- 55cm (Small size) Exercise Ball

Phthalate/Toxin Free
When I go to the gym I always try to snag one of the smaller exercise balls 
for my calesthenics, stretching & other exercises. If not, I'm rolling all over the floor! 
This is a perfect size for a shortie. 

Sweet Petites- Sis Carbon Sky Pants
Haven't worn these personally, but they are on my list to try out-
workout wear designed specifically for petite ladies BY a petite lady;
I like it!

Timex- Personal Trainer HRM
This is not a petite-specific Heart Rate Monitor, but I have it on my list this year.  
Most fitness machines' estimates of calories burned and other numbers are 
not always accurate for us short ladies. This HRM will allow you to know 
how many calories we really burned. Knowledge is power!

Gaiam- Everything Fits Gym Bag
This is just too dang cute. 
Petite, Tall or Average, I just love the functionality of this bag!

Isokinetics- Foam Roller Set
Foam Roller are a lifesaver. If you haven't tried them out, they are worth the purchase. 
As someone w/ upper back & neck issues, I try to "roll out" my back 
before & after each work out. This set comes with some different sizes, perfect for us!

Yoga Monster- Yoga MatNon-toxic
For those of us trying to loose weight & build muscle, 
Yoga is an important part of strength & balance work that will improve your 
overall fitness levels and even help during workouts! 

I hope these items helped to spark some gift ideas for you and your short loved ones. Happy Shopping!