10K Gone Wrong!

So this past weekend was the 2nd annual Black Girls Run Conference/Race here in Charlotte, NC and I almost missed the entire darn thing!  5 chapters and 12 homework assignments later, I did manage to make and somewhat run the race.

All I can say about my race yesterday is, "Don't try to run a 10K (6.2 miles) after not running at all for almost 2 months!"  So, after a very painful and long recovery surgery that had me out 99% of the two months, I was still determined to run the race.  

I arrived at the race at least an hour and half before it was scheduled.  Partly because I am always early, and also because we had to take a Charlotte group picture at a designated place and time.  While I was waiting for my group to arrive, I ran into some old friends and ended up walking to the meeting place with them because we didn't want to be late for the picture.

After the picture was taken, we were then preceded to be told that the race was "serious."  LOL!  OK, let me explain this to some people.  We all run for different reasons.  Whether we run for fitness, weight loss, for fun, or to compete with our own time, DO NOT force your expectations on me or others!  I run for fitness and for fun.  I don't go into runs thinking I'm about to go out there and win the darn race because I'm not an Olympic Competitive runner.  I go to races to have fun, run without pressure, do the best I can, and get my medal at the end for finishing.  Fitness experts say if you run at least 30 minutes, at least 3 days a week and can average 12 minute miles as an adult then you are good.  So guess what?  I'm good.  Maybe a pep cheer or some motivation would have sufficed!

But anyway, when I got to the starting line, I was ready to just run and finish.  My friends were telling me that my body will just remember running and the 2 months off won't even matter.  That was a lie!  When the race started, I knew my game was off.  I usually average a pace around 10-11 minutes throughout the entire race, but my body was not cooperating.  My start was definitely not as fast as I normally would go.  It was like I was moving in slow motion.  At the 2 mile marker, my running partner told me that we were averaging 11 minute miles.  I was taken aback because usually the first two miles I'm under 10 then I start to slow down for the remaining miles to get to my average.  It was at that time that I started to get pissed at myself for being out so long.  But hey there was nothing I could do, I had to finish.  When I was almost at the 3 mile marker a previous knee injury decided to come visit.  Hell!  I thought I would be done, but just like in my Columbia relay, I just kept pushing through the pain.  It was torture!  I contemplated leaving the course to see a medic to get my knee wrapped but was told that if I did the medics would probably not allow me to finish.  So that was out! I kept going.  When the race ended all I could say when asked how I did was, "at least I finished," which are the words from someone who knows they didn't do well.

Needless to say, my redemption 10k didn't go so well and that 2 months off took it's toll completely.   I certainly paid for it in the race and I am definitely paying for it today.  I think I'll stick with the 5K's because I run now because it's fun and when I start to feel it's not, then I won't want to run anymore. So I will stay in my own lane for right now, unless I'm inspired to do more.

But don't get me wrong, if races and longer distance is what you aspire to, then go to it!  I will be on the sidelines cheering you on.  Like I said earlier, we all run for different reasons.  All that matters is that we are off the couch and we are moving!

So ladies I will hopefully see you next year and we are going back to Atlanta for the conference/race... WOO HOO!

WTF!!!! Just Run!

I have been running with Black Girls Run (BGR!) for over a year now and there are still ladies, who are members of our Charlotte Facebook group, that haven't been to one group run meet-up.  We call these people STALKERS?  Stalkers look at all the comments, "like" the comments and some even go as far as to reply to comments, but they are still sitting on the couch complaining about their bodies.

I have heard excuse after excuse from my reluctant friends, family, associates etc... about why they haven't come out.

Things like:

"I'm busy"......... But you have time to watch an hour of "Real Housewives of Atlanta"!

"It's not called Black Girls Run for nothing"....... News Cast, not ALL the ladies that come out run. A lot of ladies just walk! 

"You all will leave me".... Please, our motto is "No Woman Left Behind", therefore, everyone must wait to leave until the last lady finishes. 

"I have a bad knee, back, asthma etc..."....  Can you walk?

"I can't run/walk in public".....  What?  Believe me, no one is watching you!  We are all too busy running/walking, focusing on making self improvements.  And the people on the green-ways and trails are too busy doing what they do too and are not paying any attention to you!

These excuses are just that, Excuses!  There has to come a point in your life when you say enough is enough. The way you treat your body is a reflection of the way you feel about yourself.  I love myself!  I say that proud.  Therefore, I'm going to do everything necessary to remain healthy and become more fit.  I think everyone needs to take on that mentality about themselves.  No one likes to hear complainers.  And you can't complain about something you aren't willing to change!

So there are two (2) weeks left until the BGR!  2nd Annual Conference/Race in Charlotte, NC.  And there is no reason why the over 2,000 Charlotte BGR members shouldn't be out there in full force supporting and representing our city.  Even if you haven't run with a group yet, you can still come out and walk.  BGR! is even offering a virtual race for the event for those who can't make it physically.

So ladies, what are you making excuses for?  There shouldn't be any when it comes to improving your health and body image.  Small changes lead to optimum results!

Get off the couch!

Black Girl Down!!!!

So it's 5 weeks away from the Black Girls Run 2nd National Conference/Run here in Charlotte, NC and I am a black girl down!

What does that mean exactly?

Well, I have not hit or even seen the pavement in almost two (2) months.

Why you ask?

Well, it's because I have excuses... LOL!  But I see them as valid excuses.  Yes, I said it, valid somewhat. For almost the last two months I have been studying for the exam of my life.  It was intense, it was difficult and I think I went through every emotion possible during the entire process before I successfully passed it on July 20th.. YAY ME!  And after passing my exam, I had every intention of getting my run on, but mother nature came a knocking.  Not even a full week after passing the exam (3 days exactly), I was in the hospital getting one day outpatient surgery that keeps me from doing any physical activity for an addition three weeks!

Damn!

So when it all comes down to it, I will have exactly three weeks to train for my 10k, which equates to 6.2 miles, in September.  However, I'm not scared!  I'm a warrior!  I have familiarity, skill and determination on my side and a never give up kick ass attitude!  I'm not a quitter, and I don't plan on ever being one no matter how difficult the journey may be.  Bottom line, no matter what my excuses are, I am going to get out there in September, and represent for BGR Charlotte.  And my competitive nature will not allow me to not complete it in a decent time either.  I'm just not built for mediocrity.

So there now, you have heard it from the horses mouth.  But what excuses are you allowing to hold you back from loving your body?  Are you one of the 4 out of 5 African American women overweight in this country?  If so, what are you doing about it?  To sit around and allow yourself to increasingly become more unhealthy and obese is constantly telling your body that it doesn't matter and you could care less about it!  And i don't care what anyone says, but the way you look shows in your confidence and shapes others perception about you.  Unhealthy bodies just radiate an aura of laziness, medical issues and low self esteem. And although you may say this is not the case in your issue, this is how society perceives you if you are guilty.  And another thing ladies, if your child is over a year old, you can no longer use the "I just had a baby" excuse... for real!  I'm not afraid to say it and frankly more people should.

No matter what excuse you have, there are 1,440 minutes in a day and you only need about 20 of them to workout.  You probably just used up 20 minutes reading this blog! Hmmmmm!!!

So anyway on August 13, 2013, or maybe sooner, I will be cleared to train again, OH YEAH!  It's been one week of recovery and I feel good.  I can possibly start small by walking this Saturday which will be oh so wonderful.  I will no longer be a Black Girl Down!

Sweat With Your Sole BGR! Charlotte Conference/Run, here I come!!!

Oh, What shall I wear to run?

I am a girly girl.  I like all things pink, purple and dainty.  And of course I like shoes, purses, clothes etc... but I am far from superficial.  A little vain at times, but not too much, LOL!  However, ever since I have been living a fit and healthy life, I think I have gone crazy!  I, Akilah Smith, now walks into a clothing store and go straight to the workout gear.  Crazy right? NOT!  It's part of my evolution.

I hear stories like mine countless times in my running group.  And the only people who really understand are the people on the same path.  We understand that being fit and healthy is a complete change.  It's a change that not only involves changing your mindset, but changing your possessions to accommodate the change. And if you are truly dedicated, then you will do so freely.

What do you like to wear when you run?  Personally, I like comfortable attire with a little color.  I like tank tops and of course running tights in the summer, and then I'll add long sleeves, running gloves, earmuffs and a running jacket during the cold months.  I can also flow with running skirts, but I reserve those mostly for my races. Some people are flamboyant, some are conservative, some are modern etc.. but whatever your personal style is, make sure it's the correct attire.

As a runner, you must wear proper running gear.  Your clothing should be dry-fit  material to prevent chaffing, and moisture retention.  Although dry-fit is more expensive, it's worth it.  Believe me, running with a burning sensation or being totally wet is not good at all, especially in the cold!  And it goes beyond the clothes!  You CANNOT, and I repeat, you CANNOT call yourself a runner or perform proper running technique without the correct running shoes.  It's impossible!  If you don't believe me, ask the many women in my group that have lost toe nails or have had injuries due to wearing improper or too small running shoes. I suggest if you want to run, walk etc... you go to your local running store and get a gate analysis.  This analysis allows you to be tested and fitted for the proper shoe.  And most likely you will end up with a shoe that's at least one whole size above what size you normally wear.  Does that make sense?  Well, it should! Your feet moves and sometimes expand when you run.  You must allow room in your shoes for them to do so and to be pain free while running.  You also should have at least 3 pairs of shoes for rotation.  Shoe soles swell as well and need time to settle before the next run.  And to round out the shoes, you MUST wear running socks.  There isn't anyway around it!  Many people aren't too fond of running, or exercising and any small discomfort will make them quit altogether.  So I say nip it in the bud up front!  Purchase what you need early on and you will be happier in the long run.

Whether you run, bike, swim, workout etc... there is proper attire for each activity.  Educate yourself on your sport. Go out and purchase what you need.  I'd rather have a handful of the correct running gear items instead of an entire wardrobe of fashion running gear just to look cute!  You can always tell who is serious about their lifestyle by their clothing, shoes and accessories they acquire to perform!

Get it right, keep it tight! Peace!

To Eat or Not to Eat!!!

So once again, it's that time of the year..... another Holiday! Independence Day!

Now if you are like me, you are already thinking about all the different kinds of food you are planning on chomping down on at the 4th of July cookout.  You are thinking about the barbecue chicken, ribs, steak, hamburgers, hot dogs, seafood etc...   Then you have the side items like baked beans, potato salad, macaroni salad, corn on the cob etc...  And let's not forget about the desserts; cakes, pies, banana pudding etc...   Ummm Ummm, my mouth is watering just thinking about it all!  And I guess we will wash it all down with the many drink choices of soda, juices, alcoholic beverages or good old fashion sweet tea.  You may even go to more than one cookout the entire Holiday weekend, which starts this Thursday and will end about  midnight Sunday.... LOL!

Needless to say, many of us put on a few extra pounds during the Holiday season because temptation is all around us.  And no matter what we have done up to that point, by eating healthier and staying on track with our clean eating habits, the Holiday food choices set us back about a month!

However, there is hope!

Sometimes it's not about what you eat, it's about how much of it you do eat!  It's OK to satisfy your food temptations once in a while, but it's not alright to glutton yourself with those temptations.  Piling your plate up with food as high as a mountain is NOT healthy.  Going back up for seconds, thirds and fourths just so you can fit in all the food items offered, when you are already full is NOT healthy either.  If you are like me, and you usually like a taste of a little bit of everything, it's easy to get side tracked.  However, how big are your portion sizes?

To stay on track with your fitness goals, try to lessen your portion sizes.  If you must have a taste of everything just because it's being offered, take small spoon-fulls of each item and limit your meat selections to three or less.  Also, think about the choices that are being offered and make the best selections.  You can load up on tossed salad instead of three sides.  You can drink water instead of the pure sugar items mentioned earlier.  If you are able to do smaller portions, then you can fit a variety of selections on your plate, which tricks the mind to believe that you are satisfied because you'll have a taste of everything.  Therefore, you won't have to go back up for seconds, thirds or fourths, because you have had everything already.

But if you are unable to control your temptations and you do overindulge in everything, it's OK!  Before I even go to a cookout, I have already figured out what workout routine I'm going to do afterwards to burn off all those calories and you should to.  And it doesn't have to be a strenuous workout.  You can do anything from walking, to swimming, to a cardio workout or even a bike ride.  You can pick back up where you left off.  Just don't get so off track that you don't get back on the horse at all!

So don't get bogged down with counting calories, or not allowing yourself to eat tempting items.  If you don't indulge in foods you enjoy once in a while it will lead to overeating binges, and sometimes a desire not to continue eating healthy at all.

As long as you stay ACTIVE and your main sources of nutrition are HEALTHY choices, you will be OK!

Happy 4th of July!!!!

Summer Swimsuit Motivation!

Yes, you read my title right!  My motivation this summer is to look good in my already purchased MONOKINI swimsuit!!! LOL!

Call it shallow, and call it what you want, but it's a real motivating factor for most women in the summertime.  Women want to look good or be able to put on a two-piece or sexy bathing suit without blobs of fat poking out everywhere! And I'm not the type to throw one on  if my body is not up-to-par! No, not me!  I'm consciously aware of what looks good and what does not!  But, I know, I know, that you aren't supposed to care what others think.....love yourself, love your body etc....... but  BOO HOO, rolls and curves are not the same thing!!! My routine for the summer, because I am not too fond of the heat, is to mainly tone up.  My weight goals have almost been met, just 5 lbs to go, so now it's time to add more muscle and toning.

These are my steps to reach my summer motivation goal in 1 month:

First, I am going to continue to eat healthy.  My refrigerator now only consists of lean meats, fruits, vegetables, some low fat condiments and a lot of water.  I did a complete overhaul over a month ago and it's paying off big time in my fitness endeavors.  I suggest you do the same thing.

Secondly, I am incorporating more strengthening into my workout.  I suggest if you are the type that don't like working out alone or at home, join a gym.  They have plenty of strengthening classes, and whether they call the class Total Strength, Weight Lifting, Power etc...  the goals are the same.  You CANNOT, and I will say this again, you CANNOT tone up properly or get fantastic AB definition without incorporating weight training into your fitness routine.  Not going to happen!!! You can maybe get flat abs from doing cardio and eating right, but not a six pack, nor those Angela Bassette arms from "What's Love Got To Do With It."  LOL!  I need her arms like yesterday!!

And Last, to keep my eyes on the prize, I will continue to run and drink lot's of water.  Running has now become enjoyable for me.  I have dramatically changed my mindset about running.  I stopped focusing on the miles, pain etc... that comes along with it.  I now focus on the positives, like better endurance, speed and longevity.

I know it's hard to stay on track if you have a family to take care of, because they eat differently and sometimes try to sabotage your lifestyle change, but you have to make the decision for yourself to be obedient!
.
You have to ask yourself:

• What I you want most?
• Who is in charge of my body?
• Who controls my mind?
• Do I really want to die unfit?  Hmmmm..... think about that one.

Bottom line!!  It's your body, it's your mind, and only you control both of them, NOT your significant other, NOT your children, NOT your friends etc...  Only YOU!!

So, now I ask, what is motivating you this summer to get fit and healthy?

What Ya Rockin' With!!

I often wonder what keeps others motivated while running.  For me, it changes every day, which may seem strange, but I'm not your typical runner.  So what does it for you?

Is it focusing on your breathing?

Is it listening to the rhythm of your heartbeat?

Is it enjoying the time to meditate?

Is it becoming one with nature?

Or are you just plain running your worries of the day away??  LOL!  

The list could go on and on.  But, for the majority of us, it's what we are listening to!

Now, I'm not saying all of the above aren't great motivators, because in the beginning I ran a good four months without listening to anything but my GPS tracker updating me on my progress.  It was cool at first, but then I started to get bored.  I was tired of listening to the wind, my heartbeat, the birds etc.... I wanted something extra to enjoy my runs more.  

So, I decided that I'd try what everyone else was doing and make a playlist.  I didn't know what I was doing, what songs I wanted on the list or what was appropriate.  So, I began downloading songs that I thought would keep me pumped up like Eye of the Tiger, that Champion whatever song, Hip Hop etc...  I even threw in a few slow songs.   

When I set off on my first run with my new playlist, I thought I was going to be rockin'!  I thought I would just cruise along listening to my tunes and forget about the run altogether.  NOT!!  It was a disaster!!!!!  I'm usually an even paced runner and that never changes.  I can either speed up my pace for the entire run or slow it down and it stays the same for the entire mileage I decide to do.  But not the day of my first playlist experience.  I was all over the place.  When  an uptempo song came on, my pace sped up,  immediately followed by some slow song which slowed me down!  Not only was the music throwing me off my routine, I also went through all the emotions in the lyrics of the songs!!   NOT GOOD!  I had to shut the music off mid-run and become one with nature. LOL!  Needless to say, that run did not go as intended.  I had to regroup and refocus.  I had to do more research!  And by research, that means I had to ask around! 

So, after countless runs with different playlists, I was about to give up and go back to my silent, peaceful runs.  But then an Angel came to my rescue.  My girl, fellow BGR! Charlotte runner Crystal Blair, saved me!  She told me about this Pandora station she listens to which is all "Urban Comedy."  At first, I didn't think that would work, listening to people talk while running.  But hey, I was going to give it a try because I like to talk while running so what's the difference?   It was a blessing in disguise.  My first run with the Urban Comedy show was wonderful!  Not only did I forget that I was running, I laughed the entire time.  Granted, the people running around me probably thought I was on drugs, but who cares!  I don't say anything when I see people talking to themselves walking down the street!  LOL!  So if we can get used to people doing that because they are on their cell phones, then darn it, we can get used to people busting out laughing at any moment just because!  Man, from Kevin Heart, to Paul Rodriguez, Bernie Mack, and Kat Williams etc... I was rockin' and running with them all!  I cannot go running without my Urban Comedy!  I highly suggest you try it.

Either way, whatever you are listening to, make sure it's something that you enjoy!  Whether its music, comedy, or even a book reading, make sure that it's not conflicting with your pace.  Your listening selections should be in tune with your running pace, needs and goals.  And if you are one of those runners that don't like listening to anything, that's fine too.  

My next thing is to try listening to a book while running.  I just know it has to be a drama to keep my interest.  I have made a list of things that I'd like to listen to while running and I'm going to try each one.  I always say, I'd try "ALMOST" anything once! 

Whatever motivates you stay off the couch and keep moving forward is fantastic!  Just keep moving!!!!!

10 K....... ROUND 2!

So, here we go again!  

A year ago this month, I started my running journey.  And now with a few 5K's down, and a marathon relay under my belt, I am going to go another round with the 10K!  

At the 1st inaugural BGR! conference in Atlanta last September, I signed up to run the 5K, made a wrong turn and ended up on the 10K trail.  Let's just say that I started off pretty but it got real ugly towards the end...LOL!  But I finished! However, those who know me knows that I'm not one of those women who uses the term "At least I finished!" Heck, I always finish and usually better than I planned.  Needless to say, I chalked the Atlanta run up as an experience and kept it moving!  

So now the Queen City, yes Charlotte, NC, is hosting the 2nd annual BGR! "Sweat With Your Sole" conference this September and I am psyched!  Not only do I get to represent my city, I get to redeem myself and run my first OFFICIAL 10K race. And this time I will be prepared, hands down!  This time there won't be any wrong turns!  The only wrong turn I could make is to a shorter race and I don't think I'd have any complaints about that.... LOL!   

This running venture has had it's ups and downs.  However, I am still in it to win it and have inspired many of my family members and friends along the way.  I can honestly say that I made an assist in getting a lot of women off the couch and living healthier lives.  I am proud! 

How do you get started?  That is the question?

First, you have to be sick and tired of being sick and tired!  You have to get a big kick in the rear end, whether it be physical or mental that makes your mind say enough is enough!  I know I did a year ago when I was tipping the scale more than 20 lbs than I am today!  What was my motivation?  Honestly, I just didn't want to be bigger than my man!  Yes, I said it!  Hey, don' t knock my motivation because all of us are motivated by different things. 

Secondly, once you are tired, you have to take action.  Do a refrigerator overhaul!  Get rid of any food that you can't get from the outside isles in the grocery store.  The outside isles contain real food with little to no additives, like fruits, veggies, meat, dairy etc...  Being fit and healthy is 90% of what you eat.  Sometimes just changing your eating habits can drop the lbs without exercise.  And, once you change your eating habits, you won't even crave unhealthy foods anymore.  And nowadays you can find all the foods you love to eat in healthier choices.

Third, get active! Join your local BGR! group, and if your city doesn't have one, then you can be the driving force to start a chapter in your city.  But don't let lack of a BGR! chapter stop you.  You can download any of the FREE couch to 5K (c25k) apps and start at the beginning with running.  These apps take you from walking to running a full 5k in 9 weeks.  If you can't run, because of health issues, then walking is great as well.  And if you can't walk, then take it to the pool!   LOL!  Lack of exercise is detrimental to trying improving weight loss.  You just have to suck it up and do it!  All it takes is 3 days a week, for at least 30 minutes a day.  

So ladies, and gents, eating properly and exercising is the only way of getting healthy, fit and losing the lbs., aside from surgery.  Who wants surgery?  I have a few friends who had the surgery, but they are back to eating unhealthy and the weight is piling back on.  So I'd say surgery does not change the persons frame of mind.  It's a temporary solution for an ongoing problem!

The struggle is staying fit and being consistent and that takes discipline and motivation.  With 4 out of every 5 African American women in this country overweight, many of us should already be sick and tired!  A lazy mind produces ZERO results physically!  

I exercise because I must!  

I eat healthy because I must! 

I do both because I love myself!

Now, you must do it because you love yourself! 

After my first 5K....OOPS, I meant accidental 10K...

See, what had happened was!!!!! LOL!

So, I was in Atlanta to run my first 5k and I was ready.  The atmosphere was exhilarating and I was pumped.  There were so many BGR women and supporters, you couldn't help but feel the love.  And after a weekend filled with shopping, eating, mingling and many BGR! socials, the race was an end cap to a great fun-filled trip.

I arrived at the race @ 6:30am, only to make numerous phone calls to other Charlotte BGR friends so that I didn't have to at least start the race alone.  Once I found them, we were all excited and ready to go!  Being among thousands of women, and a few men, all there for the same reason was truly amazing. So, after taking numerous before photos, chatting  etc... they were ready to start the race. =)

The race started @ 7:30am and we were off.  Myself and four other BGR Charlotte ladies started running together.  We were running smoothly for the first 20 yards, but then there were obstacles.  I found myself bobbing and weaving through numerous walkers, which was no easy task.  After dodging @ 50 of the walkers, and stumbling numerous times, I thought to myself "Why don't these darn walkers walk to the right!!!".  I mean that's common courtesy!  Let us runners through!   Five minutes into the race, because of these obstacles, I lost my running buddies.  No big deal, I run a lot alone and I was on my own mission.

So @ two miles into the race came the break-off point between the 5k and 10k runners.  Apparently, there were people shouting directions, which I couldn't hear because of my headphones.  There was supposedly also a sign with arrows pointing direction for the runners, which I didn't see because of the hundreds of people in front of me and the sign not posted more than 5 feet in the air.  All I heard someone say was "5k" and when I looked up, I saw a gentlemen pointing left which I assumed was for the 5k runners.  But I would soon find out that the person who yelled out "5k" wasn't the same person who was pointing!!

OK, so the left turn I made was an immediate hill!!  I thought then, OK this is one of a couple of hills we were warned of by the Atlanta BGR ladies.  No biggie, I take hills training!  On the hill, I looked at my GPS tracking system and it said that I only had 1 mile left and I was happy.  So I just kept running.  And a mile and half later my GPS tracker announcer came on saying that I had been running for 35 minutes.  What!!  I immediately knew something was wrong because I would have been finished by then.  I looked down at my phone and saw that I was at 3.6 miles.  What! First, I thought maybe the distance is a little over 3.1 miles because when I run with my regular groups we always run more distance then we thought we were, so I just kept running.  However, when I finally was becoming fatigued and saw the 4 mile marker a few feet ahead, I started talking.  I turned to the lady next to me an said "This is the longest 5k I have ever done!"  She started laughing and said "Girl, this is the 10K.  You missed the break-off point almost two miles back."  OMG! I started to panic, and I'm not sure why.  I should have known something was wrong when I didn't see anybody I knew on the route.  But I knew I wasn't turning around, Oh no, I was too far into this 10K.  There was nothing else for me to do but finish.  The Atlanta BGR ladies who were running around me were encouraging me, saying that I could do it, and it was meant to be etc... However, at that moment, I wasn't trying to hear all that, I was just in shock.  But I eventually sucked it up and continued and their words kept me going.  Let's keep in mind that I didn't train for the 10k, and I was not prepared.  I think I stopped and walked a total of 3 times along the way, but the walking stops were no more than 30 seconds long.  However, I did slow my pace down dramatically to adjust to the additional distance and hills.

At the 5 mile marker I received a phone call from my traveling buddy, who also ran the 10k, wondering where I was.  Heck, I was supposed to be at the finish line already cheering her in, but I guess when she finished her 10k in 1 hour 9 minutes and I was no where to be found, she got worried.  And YES, I answered the phone.. LOL!  We couldn't do anything but laugh at the mishap.  So after hanging up, tackling over 8 hills that I actually counted on the 10k route and one being a monster hill at the very end, I was finally rounding the corner into Atlantic Station towards the finish line.  I was met by my traveling running buddy who sprinted me all the way to the finish line.

I was exhausted!!  I had pushed my body to a distance it had never been, and wasn't ready to go to, but I was OK.  And even though my time was 1 hour 21 minutes, I felt it was good enough for someone who wasn't even mentally or physically ready to run a 10k.  I had originally signed up for the 10k but after not preparing my body, I changed it to the 5k about a month before the race.  But I can now say that I ran a 10K and I feel great about that!

So what's next for me?  First, I need to run a 5k to get it under my belt.  Then I need to train for a 10k and improve on my time.  I'm just competitive like that.  Next year I will be doing a Triathlon and who knows maybe a half marathon is in my future.....

This experience has been great and it has been a pleasure to share my journey with everyone.  From the couch to 5k program to my first 5k oops I meant 10k race, it has all been worth it.  I'm just going to continue being healthy, become even more fit and encourage others to do the same.  I already have several of my friends doing runs in Charlotte and in other states and I will continue to recruit so we can battle and win this war against obesity.

Stay Strong and Fit Ladies!!!!

1 Week til My First 5K

I have made it ya'll!!!!

In exactly one week and two days (next Sunday), I will be in Atlanta, GA to run my first official 5k race... WOO HOO!!

To say that I am super excited, would be an understatement.  After all the struggles, the mental and physical doubts, and that little voice in the back of my head that kept saying "What the hell are you doing!", I have persevered!!

Thirteen weeks later, I am a runner!

And yes, you heard right.  I am now doing the 5K, instead of the 10K.  I have prepared my body to run a 5k, therefore, running a 10K would not have given me positive results.  Sometimes you have to go with what you prepare for because trying to do too much too fast can stifle your progress and sometimes end your desire for something if you do not succeed.  Failure doesn't necessarily makes everyone stronger, sometimes it makes them quit altogether.  And if you are like me, and have never really enjoyed distance running before you began running again, it's always smart to start at the beginning.

My mind is already in Atlanta.  I already have all my clothes laid out for packing.  Got my funds ready for spending.  And all travel and lodging arrangements are finalized.  There is no turning back for me!  Even if I was to sustain an injury (fingers crossed), I would still be in Atlanta regardless.  But I keep all negative thoughts out of my mind.  I keep my mind focused on the prize, which is crossing that finish line.

My goal is to run the entire 5k, hills and all, non-stop in personal record (PR) time.  It's what I trained for!   It's not about coming in first, or the top 5!  It's about doing my best.  And I think that's every runners goal, every time they hit the pavement.  A runner wants to always out-do what they have previously done.  Whether you are running for charity, competition, or just for fun, you are chasing and most likely trying to conquer your prior PR.  It's what drives me during my runs.  That run programs voice who is constantly in my ear updating me on my miles, calories burned, and average pace, is what pushes me to increase my speed a little faster and run a little longer.  It's that constant auditory motivation that keeps me focused, keeps me yearning for more miles and keeps me on track.

How am I preparing for my first 5k?  I am continuing to do what I have been doing since I began this journey.   I continue to eat regular healthy clean foods.  I drink lots of water and continue to drink Gatorade after long workouts for hydration.  I take care of my body by getting plenty of rest.  I ensure that I stretch my muscles thoroughly before and after exercising.   And stretching has always been my nemesis, because I used to bypass it because I had no patience.  I thought it was a waste of time.  However, my body, in a not so nice way, reminded me that it's necessary!  I continue to cross-train by doing a lot of cardio classes and I also ride my bike as well.  I am ready mentally and I am ready physically for this 5k.

So if you are still on the fence about getting off the couch, gain some courage and reach out to your local BGR! group.  If you don't have a local group, join the closest city to you and someone will get you on the right track and guide you every step of the way.  Start moving, start getting healthy and you will begin to feel good about all aspects of your life.  When you have a great self image of yourself, it radiates to all other aspects of your life.  I am proof!

Ladies and gentlemen, I am Atlanta bound, and I am a runner!!!!!!!!!!!!!!!!!

Motivational Ups & Downs

What's motivating me to run and get fit?

Hmm, a million things come to mind when I think of the word motivation, but when it comes to running and getting fit, there are only a couple for me.  I'm not motivated because I love running, nor do I love to exercise. I mean who really loves being in temporary pain and overexerted? Not me, and I think I'm not alone in this.

I'm motivated because I love the results!

I'm starting to like the way I look in the mirror naked, and the way I'm fitting back into my smaller clothing.  I'm motivated by not having to go out and buy an entirely new wardrobe wasting money.  I'm also motivated by not failing!  I'm not the failing type!  I usually excel in everything that I try, so why let exercising stop me?

But I do have my motivational ups & downs.  I know what I need to do to reach my fitness goals, but sometimes I'm just lazy or allow other responsibilities to deter me.  When I decided almost 12 weeks ago that I was tired of getting even more and more out of shape and gaining more and more weight, I got up off the couch!  However, there were numerous weeks, within that 12 weeks, that I just didn't feel like exercising.  And although I still run at least 3 times a week, and that's a struggle, I haven't been to the gym to cross train in almost two weeks.  And it's not because it's a far drive from my house, nor is it because I'm injured.  It's just because I have times where my motivation for getting fit just isn't strong enough.  It's a mental struggle for me every day between the "fat girl" and "skinny girl", and sometimes the "skinny girl" just loses.  Granted, I have never been considered fat or overweight, with my biggest clothing size ever only being a size 6, but in my own mind there is a fat girl or at least the potential to be one.  And those two women are always at war!  But like you, I must decide which one makes the most sense?  Which one is stronger?  Which one has my best interest at heart?  Heck, which one looks the best!!!

So this week I had to get re-motivated.  I had to ignore my "fat girl" mentality and start listening to the "skinny girl" more often.  So, I started off by revamping my music playlist with only upbeat inspirational music to keep me pressing on longer during runs.  I had to tell my fiance to take his crappy lunch snacks (twinkies, snickers, pringles, oreos, etc... ) and put them in his man room...LOL!  I started putting on my workout clothes as soon as I get off work because they say that you are 90% more likely to go workout if you already have on your workout clothes!  And I had to refocus and remember that I always finish what I start!!!

I know all this doesn't seem like a lot, but it's enough to get me motivated!  It's enough to keep me on track! And it's enough to to kill the "fat girl"!!!!!!!!!!!!

So when you want to quit, when you want to eat a twinkie, and when you want to give up, just reach back out and grab your motivation!

Are you still on the couch??.......Get Up, It's Necessary!!!

I read on the Black Girls Run (BGR!) website that 80% (4 out of 5) African American women are overweight in this country.  This number is outrageous to me, and down right embarrassing.  I even asked myself, if I was one of the four women contributing to this epidemic?  Well, if I go by the BMI (Body Mass Index) chart, at the height of 5'4", then I am 1 lb away from being considered overweight, 30 lbs from being obese and 88 lbs from severe obesity.  Whew!!!! I am not a contributor!!!!  I am cleared by a huge 1 lb... Please!!   I am not happy about that.  I am one cheeseburger away from being in the 4, however, I refuse to allow that to happen!!!!!

So ask yourself, 
Where do I fall into those statistics? Am I one of the four?

Do I love my body image when I look in the mirror?

Am I breathing heavily after walking up just two flights of stairs or maybe just one?

If you answered yes to ANY of the these questions, then what are you going to do about it???

It has not been an easy road.  Before I started this journey of taking back control of my body, I was a procrastinator when it came to getting fit.  Even when I looked in the mirror and saw the love handles rising and the back fat forming, I still wasn't motivated.  It took a wake up call on the scale, and determination not to weigh more than my fiance for me to realize that I had to take action.  There have been good weeks and bad weeks.  I have fallen off the wagon a couple of times.  And although I have kept running at least three times a week, in the last two weeks, I haven't done any cross training.  It may be due to the fact that I am now back in school full-time with 5 classes who all seem to give at least two chapters of homework a week and keep in mind I still have to go to work....LOL!  See how easily I get sidetracked? But I believe there is still at least a couple of down hours in the day to put my health first.  And I'm proud that I still make sure I get my weekly runs in.  Honestly, if I miss a run, I feel guilty!  I feel like I'm cheating or something.  Is that crazy?

The journey has not only been physical, but the mental toll is plentiful.  I have met a lot of women, and had to realize that sometimes people may not have your best interests at heart.  And when my body was becoming stronger, my mind was becoming weaker for some reason.  I had been pushed out of my character to a person I did not recognize, doing and saying reckless things and hurting people in the process.  However, after a deep conversation with a wonderful LEADER, I have let those demons go (DELETED) and am now back on the path to mental healing and peace.  DO NOT allow others to deter you from your goals or take you out of your character.  Bad Association Spoils Useful Habits!!  It's just the truth!  Being strong mentally induces your chances of succeeding physically!  Get supporters around you and you will succeed!!!!

OK, now getting back to the issue at hand.  If you are one of the 4 women contributors, or you are teetering the lines of obesity, you owe it to yourself and your body to take action!!! I think most women are in denial.  We just won't admit that we are fat.  We will even go as far as to say that we have big bones so losing weight won't look right, which is crazy!!! No, you have big fat, sorry!!!  Some women will also lie to themselves by saying they are "fat and happy".  No one is fat and happy!!!   If that were true, then why are you always talking about dieting or exercising?? 

I know we all have busy lives.  We all work every day, have families to take care of, housework, school, errands etc... We even use all these as excuses not to get in shape.  But let me ask you this?  How many hours do you spend watching reality TV, playing games on Facebook and following people on twitter????  Is missing one hour of women fighting on TV not worth saving your life? I think it is!!!!!!!!!!!!  

Obesity is an illness and it must be treated.  The only ways to treat this nasty illness, that has invaded our culture, is with exercise and drastically changing your eating habits.  Your first step was joining a BGR! group...... YAY!  Now mentally tell yourself that you are worth it and that you deserve to be fit.  Get out of your procrastination zone like I did and go out to meet your fellow BGR! members in your city.  You will not regret it.  It's nothing scary about it, unless you slip up and go to an UNOFFICIAL Run... LOL!!  
No one will laugh at you!  No one will make you feel unwanted! No one will force you to do more than you are capable of doing! No one will leave you behind! It's actually the total opposite....                     
Yes, everyone will welcome you! Yes, everyone will encourage you!  Yes, someone will walk or run with you the entire time! and Yes, you can do it!!!! Once you go out the first time, you most definitely will want go back.  You will soon realize that everyone wants you to be successful in all your fitness goals.  I just ask that you don't quit!!!  Because, yes, it gets tough.  And there will be days that your body aches so bad that you won't be able to walk properly, but I now welcome these days with open arms.  I say, that's just my body telling me that I'm doing something great! You will get stronger and stronger! 

I am now on my 9th week of running and I feel empowered.  I have officially finished the c25k  program... YAY!!  We have a graduation 5k run for all c25k graduates on August 25th and I think, well I know I am ready.  Matter fact, a day after I wrote my last blog, I got out on the green-way and ran four miles straight without stopping.  And prior to that, I wasn't even able to run a full two miles.  However, with encouragement from my sisters, I pushed through it and persevered.  And I believe that you can do it to, but you must take the first step.  

Actions speak louder than words!!!!

From One Beginner To Another!!!!

I never thought that after only seven weeks of running, that I’d actually be excited about the thought of getting up the next day and doing it all over again.  After I posted my last blog, the very next day I hit the pavement and ran a continuous 4 miles.  And before this, I wasn’t even able to run 2 miles straight without stopping and walking.  I can say that I have conquered my mental inhibitors and am not far off from achieving my fitness goals.  And it was getting out of my comfort zone, perseverance and dedication that has gotten me this far and will carry me even further until I succeed. 

But when I first started running, it was a little overwhelming.  It wasn’t about just throwing on a pair of sneakers; tights and a t-shirt and thinking that’s all I needed.  It took way more preparation!  So, whether you want to run for health, fitness, weight loss, competition, or just for fun, it’s a process. 

  

Get Motivated!! Motivation comes in all forms.  For me, it was joining a good running group where everyone encouraged me to do my best.  Having inspiration and accountability increased my commitment because I was part of a group.  Even getting a running buddy helps.  If you know you have someone else counting on you, then you are less likely to disappoint them.

Get the right attire!!  If you go out running, and it’s your first day, the right shoes and clothing makes all the difference.  We get so easily discouraged when exercising and any tiny discomfort can send us back to the couch.  After my first day with the group, I knew my shoes weren’t fit for running distances.  The very next day I went to a sporting goods store and was aided in finding the correct running shoe for my foot type, which made a world of difference.  And be prepared to pay top dollar for a good pair of running shoes.  Believe me; it’s worth it in the long run.  You also must make sure you get the right clothing.  By saying this, you have to make sure the material you wear is fit for running and can handle moisture properly.  You want to avoid any type of material that may cause chaffing and skin discomfort.  You will NOT want to run if you develop a serious case of chaffing!  It is not a good feeling.

Get on a beginners running plan!! If you are a beginner runner, you have to start at the beginning.  You can’t possibly believe that after not exercising for years that you are going to go out the first day and run 3 miles, let alone even 1 mile.  Not going to happen!  Your mind may believe it, but you probably won’t achieve it!  I didn’t!  So I had to follow a plan.  I used a simple couch to 5k (c25k) beginners program which starts out with minimal running and increases the run time week by week.  Your body must get acclimated to actually running distances.  Therefore, you must start off slow and get in tune with your body.  Even running for 30 seconds may have you feeling the results the next day.  And this is because your body must adapt.  In my case, it took 4-6 weeks for my body to get accustomed to running without being in severe muscle pain the next day.  But I never gave up…. I have goals to obtain!

Get Hydrated and Eat!!  I try to eat at least two hours before I run.  This gives me the necessary amount of energy for the strenuous activity I am about to partake in…. LOL!!  If you DO NOT fuel your body properly, you WILL feel the repercussions while you are running.  It will make your run feel like a struggle and your muscles will be drained.  And also hydrate!  Drink lots of water, at least 16-20 oz about two hours before you run.  I was bad about hydration in the beginning because I simply didn’t drink that much water.  However, running and being exhausted and fatigued has opened my eyes and I now drink plenty of water on a daily basis.  I like to drink Gatorade after I run as well because it adds back electrolytes that are lost on the run.  Please do both of these because eating properly and hydration are most important!!!

Get Rest and Warm-Up!!  And last but not least, make sure you are properly stretching before and after your runs and getting plenty of rest.  Warm-ups come in many forms.  You should at least do a 5-minute warm-up before any exercise.  This keeps your muscles from getting tense during your run.  I do a 5-minute walk to warm me up before I start running which loosens me up.  Also, get plenty of rest.  Rest gives your body the proper time to recover, and this I encourage.  If your body doesn’t recover properly, and you go out running prematurely, it may cause injury.  And no one wants an injury! 

I really think the above tips will give you an idea of what to expect and also how to prepare yourself mentally and physically before you decide to start running.  Hopefully you will be encouraged to get up, get out, get moving and start taking back control of your body.  I’m not a fitness expert, but I know what works for me.  I have a long way to go before I reach my fitness goals, but it’s a lot less then where I was seven weeks ago.  Getting in shape takes time.  It’s not going to happen overnight!  However, if you are willing to take the time and have the dedication, don’t you want to be happy when looking at your body in the mirror, instead of pointing out what you feel are imperfections???

5 Weeks Strong and I'm still Alive!!!

OK, before I started this running journey, I didn't even like running.  I would get on the treadmill and just walk, and even then I wouldn't even last a good five minutes.  It was pathetic!  Now, I can proudly say that I am 5 weeks into the BGR! couch to 5k (c25k) running program and I actually enjoy running.  I enjoy the way it makes me feel........Energized and Strong! 

But if anyone tells you that changing your life and deciding to get into shape is easy, then they are definitely bending the truth.  My first two weeks were rough! I felt pain in parts of my body I didn't even know existed.   I would actually soak in a tub of Epsom Salt, YES I said Epsom Salt, wishing that it would immediately take the pain away.  And unfortunately, it did not! But no matter how painful it got, I knew that it was only temporary.  So battered body and all, I kept stepping back onto the pavement!!


NO PAIN, NO GAIN!

See, running is a sport.  It took me at least three weeks to realize that I had to run my own race.  I had to do my own pace, find a comfortable form and adjust my breathing.  Oh, and also get a great pair of running shoes!!!!!!  These four things were vital to improving my pace and distance. I also started drinking water constantly, because hydration is vital, especially on these over 90 degree weather days we have been having consistently.

So after I accepted the fact that I had to make changes so I could reach my ultimate goal, and after 5 weeks of running at least 3 days a week, my body has adjusted and I am running faster, and longer every time I step onto the pavement.  I can now actually run 2 complete miles without stopping.  This is huge!!!  I couldn't even run half a mile the first day. LOL!!  And I'm not out there competing against my running partners, I'm competing against myself and trying to improve my own time.  And when I do improve, the feeling can't be explained.  It's just a wonderful feeling =)


And I have not stopped at just running.  I have reactivated my gym membership and I hit the gym on the days that I am not jogging on the green ways.  Cross-training is very important and actually improves your running abilities.  So, I now go to the gym and I do group kickboxing, weight lifting, cycling, yoga and an Abs class... Oh yeah, I am getting it in!!!!   


I am a true believer of "when you look good, you feel good."  And even though it's only been 5 weeks, I am toner, healthier, stronger and happier!  But I still have a long way to go!

I feel good and I owe it all to my BGR! Charlotte family, especially the University crew and my slave driving running partner Ann Thomas who leaves me in the dust but is never out of sight =)

No woman left behind!

My Path, My Way.......From the Couch To My First 10K

"I'll just grab some fast food."...............because I was too busy to cook.
"I will get on the treadmill tomorrow and workout"..... but tomorrow came too soon.
"I guess I will do that lemonade diet"...........but couldn't make it past the first day.

Sound familiar?

Like many people, I was always too busy to cook or go grocery shopping. Fast food is quick and it also tastes good, even though I knew it wasn't healthy for me. However, I told myself that I can always workout and lose any weight that I would gain from eating out regularly. But when the time came for me to burn off the calories, I actually cringed at the thought of exercising. I mean, who gets excited about exercising? I certainly did not.

However, two years later, and tipping the scale 20lbs heavier than my highest weight ever, and also not being able to fit all the clothes in my closet, I said enough is enough!!! It was three months ago that I made a mental decision to get in shape so I wouldn't have to go buy an entire new wardrobe. No, I refused to accept the weight!

In April 2012, I joined the Black Girls Run (BGR!) Charlotte Facebook online group at the insistence of a good friend of mine because I asked her about running groups. I had no prior knowledge of the group and was a little apprehensive at first, because it was unknown to me. Also, running is not my first choice of exercising, but I knew it would give me good results. So instead of jumping right into the mix of things with the group, I stalked the page for months. I read posts, I followed links, I even got brave and clicked some "like's" on occasion.... LOL! But I always thought that everyone on the page were novice runners and I would not fit in.

I WAS WRONG!

A little over three weeks ago I saw my opening to stop procrastinating and start exercising. The BGR! Charlotte group was doing small group programs called "couch to 5k" (c25k). It was a beginner running program to get people who had little or no running experience off the couch and ready to enter their first 5k race. This was my opening to put up or shut-up! So, I decided to actually make a post on the page that I was interested in doing the c25k program. I was excited and I was ready and I couldn't back out because everyone in the Charlotte BGR! group had seen my post, so I couldn't flake out. I had to be brave......

After posting my interest message, I got an immediate response from a run coordinator that the c25k groups were full. My first reaction was disappointment, then I started to get discouraged altogether. I knew that if I did not get into that program that I probably would go back on the couch and back to stalking the page. But a miracle happened! There were so many beginner runners interested in the c25k program that our Charlotte BGR! leader started a third group for the program, and I was now in the group..... Oh the joy!!

I have now completed my third week of the c25k program and I am feeling great. I am running longer and further than I have ever thought possible. And I am actually starting to enjoy running. I have changed my eating habits dramatically, cutting out all fried foods completely and eating more fruits and vegetables. I have already lost weight and inches, so I am stoked about what's to come, including the 10K Race to End Hunger BGR! race I have registered for in Atlanta!! Yes, I said 10K!!! Go hard or go home!

If I can do it, so can you. Stop making excuses about being overweight and unhealthy.  You are your own deterrent!!!!

Just do it!!!!!!!!!!!!

http://www.blackgirlsrun.com/events/active/black-girls-rundrive-to-end-hunger-5k10k/

Let's Support the race to End Hunger!  Be there!

http://www.blackgirlsrun.com/events/active/black-girls-rundrive-to-end-hunger-5k10k/