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How Far Do You Need To Run?

Have you ever wondered how far you'd need to run in order to burn of that Thanksgiving feast? This great article from Shine lays it out for you.

How Far You'd Have to Run to Burn Off…

Apple cider: 1 c Treetop brand = 120 cal = 11 min = 1.1 miles

Glazed Donut: 1 Krispy Kreme = 200 cal = 18 min = 1.8 miles

Pumpkin Pie: 1 piece = 316 cal = 29 min = 2.9 miles (or try this healthier version for only a 1.1 mile run!)

Turkey Leg: 1 leg and thigh with skin = 192 cal = 17.5 min = 1.8 miles

Mashed Potatoes and Gravy: Boston Market 4.4 oz = 190 cal = 17 min = 1.7 miles

Mulled Wine: 3.4 oz = 118 cal = 11 min = 1.1 miles

Sweet Potato Casserole: Boston Market 7 oz = 460 cal = 42 min = 4.2 miles

Pecan Pie: 1 slice from recipe = 503 cal = 46 min = 4.6 miles

You better lace up those shoes and hit the pavement!

Holiday Travel

I, along with most of the country, will be traveling this weekend. Luckily my flight is first thing tomorrow morning. Most people would hate this but I'm a morning person and would rather be up and out tomorrow instead of dealing with the craziness of tonight! Anyway, a friend of mine posted a great list of holiday travel tips of facebook and I thought I'd share it.

5 Things To Think About:

1. ALWAYS have your confirmation code accessible. Maybe in an email on your phone, but a paper backup is best. 
2. Expect them to loose or delay your luggage's arrival. Pack with that assumption.
3. They can't bump you from a flight against your will if you have a seat assigned. Get one as soon as you can. But don't freak out if you are 5 rows away from your traveling companion. You're on a 2 hour flight, not moving to Brazil. Enjoy the time away from each other while you can.
4. Check in online and print your boarding pass at home. Yes, you can do that even if you are checking bags. Can save you 30min in line.
5. Be nicer than they deserve. You couldn't PAY ME ENOUGH to work at an airport any day this week. You might just get the extra help you need by being firm, but really nice. 

I believe number 5 is the most important. I know travelling is not always easy but remember the people around you are just doing their job. How would you like it if people were constantly yelling at you in your office?

Safe travel and enjoy the time you have with your family. 

Thanksgiving Facts

Here are some Thanksgiving facts I've come across

• Did you know that 46 million turkeys are consumed on Thanksgiving Day?

• Did you know that, on average, we consume an extra 619 calories per day between Thanksgiving and New Years?

• Im sure you’ve heard the average Thanksgiving meal contains between 3000-7000 calories. Did you know, however, that Overeaters Anonymous has stated that this meal, even with its high caloric content, does not fall under the definition of binge? In their words: Thanksgiving dinner falls under the umbrella of careful eating & a binge is food consumption which is completely out of control and mindless. 
• According to the Today Show, the average American's Thanksgiving meal contains 4500 calories. This does not include breakfast, appetizers, or late night snacking. 

• Did you know, if you want more numbers, you can text meals to diet1 & they’ll text you back the calorie count?
• The annual Macy's Thanksgiving Day Parade tradition began in the 1920's.
• The average weight of a turkey purchased at Thanksgiving is 15 pounds.
• Turkey has more protein than chicken or beef.
• The best time to see a turkey is on a warm clear day or in a light rain.
• Turkeys can drown if they look up when it is raining.
• This year marks the 85th annual Macy’s Thanksgiving Day Parade
• Snoopy is the character that has appeared most in the parade.
• 91% of Americans eat turkey on Thanksgiving
• Swanson’s started creating T.V. dinners in 1953 to do something with all of the frozen leftover turkeys from Thanksgiving.
  

Thanks to Run To The Finish, WHSV, and WNCX. 

Good Morning

I'm happy to report a fantastic 7.5 mile run last night. I'm in the middle of serving jury duty so when we were let out yesterday my legs we dying to get moving. I guess I picked the right career because man, I can't sit still all day!

Since it gets dark so early, I headed to the gym after dinner to get my sweat on while watching Monday Night Football. The place was packed! I guess everyone's trying to get themselves ready for seeing family and eating enormous amounts of food on Thanksgiving. I had to wait in line for a treadmill which never happens! This makes me more than a little terrified of what January and all those New Years Resolutions will be like.

I had to start out on an incredibly old, out dated, and kind of rough treadmill. I jogged a 2.25 warm up all the while monitoring the other section of newer treadmills to see if I could snag one. Luckily just before the game started everyone else seemed to leave so I made the switch an figured I get in another 3 or so to round out my usual 5 mile treadmill run. I was so into the game that my first mile at a race pace turned into 3 at race pace then since I was still feeling good I slowed it down a touch and finished another 2.

It felt great to be moving for the first time all day and it seems my hydration and eating today was just right. This was the first run since before the marathon that I wasn't light headed or nauseous. I hope I can duplicate my success again tonight. Although I don't have my Patriots to keep me going!



Quick Update. I emailed Gatorade and asked about the Carb Energy Chews from the earlier post. Here's what they told me:

"The Carb Energy Chews are not available just yet. The product is expected to be available in specialty stores (triathlon/bike/running) in February of 2012. Initially they will not be sold online."



Also, I just joined a few blog sites. Check me out on BlogHer, BlogLovin, and Bloggers.

My New Obsession

I picked up samples of Gatorade's Carb Energy Chews at the NYC marathon expo and love them. They will be part of their Pro Series as an additional Prime option. I used to use cliff blocks but these start to dissolve when you put them in your mouth and the flavor is great! I don't always fuel before long runs but these are more like eating candy yet give you the carbs you need.. Each sample pack came with 4 chews in the pouch and according to the nutrition facts one pouch has 120 calories and 31g of carbs. The front of the pouch, seen above, says 30g of carbs so I'm a little confused but either way they are good.

Now how do we get Gatorade to get them into stores? I've been searching for them online and it seems they haven't been distributed yet. I can say that the moment they come out I will be stocking up!

Self Magazine's Tone Anywhere

Work Out Anywhere, Tone Up Everywhere

Squeeze It In "Exercise makes me feel better inside and out, but it's hard to fit in," DeFer says. "These moves make it easier because you don't need a gym membership or a lot of space to do them!"

THE EXPERT Trainer Jay Cardiello created this tight-space tone-up for his celebrity clients. He calls it Cardio Core 4x4 because it's designed to be done in a 4-foot-by-4-foot area like a tour bus, dressing room or trailer. For you, that might mean a clutter-free corner of the living room.

YOU'LL NEED Nada! Each move uses the weight of your body to create resistance, sculpting sexy definition without equipment.

YOUR PLAN Perform the indicated reps (or time) for each move three times per week on alternate days. Add 30 minutes of cardio(walk, run—you decide) most days to fast-track firming.

Morning Riser

Lie faceup, right arm extended to ceiling. Using left arm for support, sit up, keeping right arm up (as shown), then stand. Reverse to start, keeping right arm raised throughout. Do 15 reps. Switch sides; repeat.

• WORKS SHOULDERS, ABS, BUTT, THIGHS

X Jump

Start in plank position with arms straight, wrists directly below shoulders, legs together. Engage abs, and jump feet out into a wide V (as shown). Hop feet back together to return to start. Continue quickly jumping in and out for 1 minute.

• WORKS SHOULDERS, TRICEPS, CHEST, ABS, THIGHS

Sumo Strut

Stand in a wide squat, toes turned out, arms extended to sides at shoulder height, palms facing down. Shift weight to left foot, raising right knee toward right elbow (as shown). Return to start. Repeat on opposite side for 1 rep. Do 15 reps.

• WORKS ARMS, ABS, BUTT

Charlie's Angel

Stagger feet wider than hip-width apart, left foot in front of right, right heel lifted; interlace fingers, pointers out; extend arms to shoulder level. Bend knees until thighs form a 45-degree angle, and rotate torso to left (as shown). Return to start for 1 rep. Do 15 reps. Switch sides; repeat.

• WORKS ARMS, ABS, BUTT, LEGS

Thigh Hover

Lie faceup, knees bent, arms out to sides at shoulder height on floor, palms down. Extend left leg to ceiling (as shown) to start. Pressing your back into floor, slowly lower left leg out to side until it's hovering above floor. Return to start. Do 15 reps. Switch sides; repeat.

• WORKS THIGHS, BACK, ABS, HIPS

Bow to Me

Stand in a wide squat, toes turned out, arms lifted to sides at shoulder height, elbows bent 90 degrees like a goalpost (as shown). Hold squat as you rotate arms forward until forearms are parallel to floor. Reverse to return to start for 1 rep. Do 15 reps.

• WORKS SHOULDERS, BACK, BUTT, LEGS

Leaning Tower

Stand with feet hip-width apart, arms extended to sides at shoulder height; raise right knee until thigh is parallel to floor. Engage abs and bend forward, reaching right hand to left foot (as shown). Return to start. Do 15 reps. Switch sides; repeat.

• WORKS OBLIQUES, BUTT, LEGS

Crocodile Lift

Lie on left side, legs extended, left hand supporting upper body. Bend right knee, and place right foot in front of left thigh, right arm on hip. Lift hips as high as you can (as shown), to start. Lower hips to just above floor, then return to start. Do 15 reps. Switch sides; repeat.
















Reposted from Self Magazine

Lunchtime Stroll Around Downtown

Jury Duty is incredibly boring and so far has been a huge waste of time. Today they gave us a two and a half hour lunch break. Why? I have no idea. What does one do when they have two hours to kill and nothing at all to do? Why walk around and pretend to be a tourist of course!

I wondered toward the South Street Seaport first and found these great chairs along the water on the third floor. I sat in the third chair from the left and ate the lunch I brought from home. I  assumed we'd only have a short lunch break and didn't want to spend most of it waiting in line with the thousands of others who take lunch at the same time. 

The view to the north. That's the Brooklyn Bridge and behind it is the Manhattan Bridge. I  was also able to see the Queensboro bridge but couldn't get it in the picture. I have fond memories of running bridges during the marathon but am glad I don't have to do it again for awhile. 

I love this part of the Seaport. The old buildings, cobblestone streets, and outdoor seating make me feel right at home!

Christmas tree at the South Street Seaport. 

I've already started counting down to Christmas!

After leaving the Seaport, I walked up Fulton St and treated myself to some froyo from Red Mango.  From there I decided to walk across the Brooklyn Bridge. The red building that says Pier 17 on the side is at the Seaport and the chairs I sat in for lunch are on the left side of the building near the old ship. 

One of the things that always makes me laugh are the number of photo shoots  I see. They go on all the time in the city and its not uncommon to turn a corner, or in this case, walk across a bridge and find on in progress.

These poor girls were running back and forth on the bridge in 30 degree temps.  To bad they weren't running a bit further than maybe they would have warmed up. 

Quick! Get the tiny models some warm coats!

Looking south at the Financial District. 

Walking back to Manhattan. 

I think that little church is so precious. Its tiny and often gets lost among the larger buildings surrounding it. 

See how small it is compared to the buildings around it!

Walking around the large building to the left of the church. You never know what you'll see downtown. 

The city has done a great job updating many of the older plazas. I would love to eat lunch or read a book here in the summer. 

The famous Law and Order courthouse. No, I did not serve jury duty here. We're in an ugly building a few block north of here. There are a million cops in there pictures because the Occupy Wall St people were yelling about something ridiculous nearby. 

Looking south to all the building in the above pictures. This is where my walk ended as I returned to courtroom 94 . 

Don't be too hard on yourself

Why do people beat themselves up all the time? Im sitting here waiting to be called into a courtroom to serve my jury duty and a decided to sit on the floor against a wall in the hallway. A very well dressed older gentleman decided to do the same and came to sit next to me. As he was lowering himself to the floor on of his feet slipped slightly, do slight that even sitting a foot away I barely noticed. He immediately began muttering under his breath things like "graceful" "that looked good" "old man" and was shaking his head. On a slippery granite floor it's not surprising that we all slipped a bit but why did this man feel the need to beat himself up about it?

We all have our moments or days when things just aren't going right and we feel defeated. Why make it worse? The world is rough enough so why do we feel the need to make life harder?

I'm a pretty positive person but I know I also will point out and obsess over my own flaws or mistakes. I say things to myself that no one would ever be mean enough to say. I will berate myself for not running fast enough, long enough, for the way my clothes fit, or something I say that might come out awkward.

It's time to change this. Over the next month I will try to replace my negative self thoughts with more positive ones. I know I can't stop them from creeping into my head but for every negative one I will find two positive things in that moment to remind myself of.

Thank you to the man sitting next to me typing away on his iPad for inspiring me to make my holiday season brighter for myself!

Back At It

I finally dragged my sorry behind back to the gym. It wasn't the greatest trip but man, it felt so good to sweat again.


I started in the treadmill aiming for 5 miles at a leisurely first day back at the gym pace. After the first mile I was feeling loose and ready for a bitter so I nudged up the pace a tiny bit and then everything went downhill. By the time the treadmill was showing 2 miles completed, I was so nauseous that I had to get off the treadmill and make my way to the bathroom. I didn't get sick but I certainly could have.


I tried getting back on the treadmill to get through the last 3 miles if my planned workout but after a minute of running I knew t wasn't smart.

That's where this guy came in:

I have tried this machine once before and remembered liking the arm buster option so I decided to go for it. 20 joyous minutes later, my arms felt like they'd done a little work and the glut kicker gave me a good burn. I was pleased that I'd actually challenged myself with the resistance as I tend to stay in a comfortable low effort zone on ellipiticals.