{Back to Basics}: Jump Start the Journey to Good Health

Hey there health buffs, couch potatoes and the in-betweeners!

The first month of this year, 2016 is almost through!  I'm sure that most of us have already gotten over the long holidays (or getting there, somehow) and have now acclimated to the normal life routines.  Like most people, you may have already written down those resolutions, intent and committed to achieving those. I just hope you haven't thrown out your list of goals this early.  If you don't have goals, now is the best time to think about it.  I myself have set some goals for this year, and it will not be complete without the health goals. 

Here's the thing.  Last year, I have joined only one organized fun run and I don't do my regular weekly runs after that.  I regressed, so to speak.  I don't know.  Maybe I got tired of running around lol! Naturally, I gained weight...and bulges uggghhh!  But you know, having started this health blog some years ago, I wasn't really so much into the body image thing.  I was mostly concerned about my overall health. Being slimmer is just a desirable by-product of a healthier lifestyle.  

Running Out of Excuses...and a Short Update

Running Woman @ Freedigitalphotos.net

It's high time I go back to running.  Yep, you read that right, and from someone who has advocated running since she started blogging on this site. My bad! It's really shameful to admit that, but I have to be honest.  Even some health and fitness enthusiasts get lazy sometimes.  I'm speaking mostly for myself so you fitness fiends, don't throw running shoes and dumbbells at me.  I am just saying, we're all human here.  I'll stop right there before I get clobbered lol!

So what happened to me and my affair with running?  If my memory serves me well, my last official run was six months ago, during the Condura Skyway Marathon.  I actually loved that run.  It was my first time to run on the Skyway.  The wind was chilly and my throat dried instantly.  But I was able to make it to the first drinking station which took 48 years years or so.  Seriously, it felt like that, but my guess is that, it was after running maybe 2 kilometers.  Two kilometers!  Dry throat, chilly weather...and then at the water station I was internally saying "Oh come on!"  Why?  They had water....water!  It was the next drinking station I think where they have Gatorade drinks.  I don't like drinking plain water on my runs, that is if I have a choice.  Why?  I'm pretty sure I'll need a toilet break within the next 20 minutes.  So anyway, what choice have I got but to take water?  Or I could just torture myself and go on and maybe pass out before the next water station hahaha!  

38th Milo Marathon Finals Postponed Due to Hagupit

Me after one of my practice runs @ Luneta

Our supposed run yesterday was postponed in anticipation of the coming super typhoon Ruby (aka Hagupit) downgraded to typhoon and now going back to super typhoon status.  Am not so sure about the category status and I probably got it all mixed up already with reading so many news online.  I was keeping tabs since Thursday afternoon.  I am just glad that people seemed to have learned the lesson from Yolanda and are now better prepared and most people now actually heed the evacuation protocols.

Getting Rusty...Just a Bit

Image courtesy of Ambro at FreeDigitalPhotos.net

I have not been running for so long that the word backsliding is not even an apt term.  To say that I am just a tad better than a couch potato is closer to the truth.  And if I have not signed up for the Milo Marathon this coming December 7, I might have continued with this downward spiral when it comes to fitness.  Am I turning into a sloth? No way!

With just two weeks before the run, I really had to force myself last Tuesday.  I didn't like going out these days specially after dark.  It makes me uncomfortable, less safe because you know what this season brings on.  But I figured, I have to practice somehow and since I have work and cannot do it in the daylight, night running is my only option.

Ready for Run United 2014

Looks like we're all set for the first leg of Run United 2014 tomorrow, March 16.  See what the cat dragged in yesterday.  Well, actually, it's one of my running buddies who claimed our race kits for the four of us runners.  I guess this is hard to miss because of the color.  Last year, they give out the loot goodies after the run.  This year, they decided to give it already together with the singlet and race bib.  I wonder if there will still be other giveaways after the run.  Well, we will just have to see tomorrow.

Loot bag

Taking It Slow

It's been a while, but I'm back! I've been trying to ease back into running (and writing). My last long run was during the first week of December last year. Well, you know with the holidays just around the corner that time, not much exercise followed after that 10K run.  Naturally, most of us gained pounds.  Tell me who didn't and I'll say you're simply incredible!  I've been trying to shake those extra pounds before I go back to running.  I'm just being kinder and more careful with my knees, the left one in particular. So no running until I lose a few pounds.

{Fit and Strong Day 31}: Wrapping It Up

31 Days

Whew!

We've finally come to the end of the series, but definitely not the end of the journey. Hardly. In fact, to many of us, it's just the kick off. The habit of which is a lifetime commitment, not a 31 Day Challenge that you forgo after a month. This challenge is more than just a writing challenge, by the way. It is a commitment to make life changing steps that hopefully will result in a positive transformation that will become a part of our lifestyle.  I commend The Nester for this very challenging and brilliant idea.

{Fit and Strong Day 30}: For When You Backslide

Source

Finding yourself backsliding from your fitness regimen?

{Fit and Strong Day 29}: Setting Up A Workout Schedule

Make time

Most of you have expressed their sincere interest in taking up a fitness regimen.  I think that's a great start!  But we all know (yes that includes me) that excuses are lurking up everywhere.  One of the overly used excuse (that I have used often enough for myself) is that I am just too busy.  And it's probably true for most of us.  But you know what?  We will always be busy, no matter what.  Unless of course we abandon our jobs or responsibilities and just go on a vacation spree.  By then we'll have another excuse, that we're on vacation lol!

{Fit and Strong Day 24}: Yoga for Strength Training

Yoga was part of our curriculum back in high school. In fact, we combined it with basic gymnastics, doing Yoga poses on the balance beam. I was still pretty much flexible at that age and I can do most everything, except the head stand. We didn't do that anymore.

I wonder if I could go back to that practice. Maybe...because some people start to learn in the adult years, and having tried that before, at least I know what to expect. I probably don't even need to enroll in a class, as there are a lot of videos online to learn from.

{Fit and Strong Day 23}: Stronger Through Swimming

If you've been reading my blog for a time, you probably know that I have only started learning to swim earlier this year.  If you're an adult, regardless of age, and still don't know this skill, it is never too late to learn.  Seriously.

{Fit and Strong Day 22}: Ready to Run?

Just RUN!

Are you ready to run?

{Fit and Strong Day 21}: Try Tai Chi

How about some martial arts?  Sounds scary or daunting?  Not really, when you're just talking about the gentle martial arts form called Tai Chi.  You know, I used to think that Tai Chi is some sort of a slow dance done by those Chinese elders in our community.  As a kid, I would watch them, entranced by the relaxing flow of movements.

{Fit and Strong Day 20}: Let's Walk

My Pedometer

Did you have a good rest over the weekend?  I did.  In fact, I skipped my usual Sunday run.  I got tired last Saturday and I have had a major head splitting headache and I simply cannot wake up early for the morning run.  I had to take it easy for a while.  

A little later in the morning, I was feeling my usual self again, with only a dull headache.  I went to church, had lunch with a good friend and headed off to the mall.  I have some errands, that's why.  And I will do a lot of walking, for sure, so it's the next best thing to running.  Too bad my pedometer ran out of battery so I have no idea how many steps I had within the day.  Suffice to say I did a lot of walking, having visited two different malls.

{Fit and Strong Day 18}: The Feet and Ankles

Now we come to the bottom of things...literally, as we talk about the ankles and feet and how to strengthen them.  Again, these two are very important for mobility and full range of motion.  We need to strengthen them too, to prevent injuries.  I think a sprained ankle is worse than an injured knee, as the ankles and feet bear the weight of the whole body.  They are the base support, so to speak and we know what a weak foundation spells out.  

I've scoured the internet to find good ankle and foot exercises and most of them are really very simple to do at the comfort of the home or office.  No special tools or equipment needed here.

{Fit and Strong Day 17}: Calf Exercises

I have big lower legs.  They're muscular but not like those of bodybuilders.  They're already like that since I took notice. Blame it on genetics.  That said, it's no reason to completely forget about strengthening the calves despite the huge trunks.  Besides, the lower leg does a lot of work in walking, running, jumping and all sorts of activities in which we move around.  

I have observed that although my calves may be the most developed of all the muscles we have been going through so far in this 31 Days Series, these are the very muscles that succumb to cramps after my runs.  Thankfully, it's always after the run and not before.  We all know it's hard to hobble your way to the finish line.

{Fit and Strong Day 16}: Knee Strength

We now know that the key to protecting knees from injuries is to develop the muscles that support the knees and lessen the pressure from this overused joint. We've so far covered the hips, glutes, quadriceps, and hamstrings that play important role in how our knees absorb the impacts from our daily and sports activities.  

I've read from Howcast that women athletes are more likely to have knee injuries than men.  Ouch!  But I wasn't even an avid runner nor a Tai ji practitioner when I got my knee injury in the first place.  And doing those activities now, I needed something to support my injured left knee.  Even in swimming, I feel my left leg could not kick as much as the right one.  But that does not deter me.

{Fit and Strong Day 15}: Toughen Those Hamstrings

We've covered the front thighs or the quadriceps in Day 14.  Now we go to the back part or the hamstrings.  Having read this article and another article I now have a good solution to my knee problem and to prevent future injuries.  The hamstrings provide counter action to the quadriceps and both should have equal strength, but between the two, the hamstrings should essentially be the stronger one.  

As for me, I'd really do my best to toughen those hamstrings, knowing now that it is very beneficial to my knees, particularly the injured one.  Also, I could probably run faster and have better leg endurance when I have a good balance of strength between the quads and the hamstrings.

{Fit and Strong Day 14}: Tough Quadriceps

I'm a couple of posts behind, but still catching up with the 31 Days series.  I went home to the province to survey the devastation brought about by Typhoon Santi (international: Nari).  I have not seen such a devastating aftermath, with big, strong trees uprooted and pylons felled down.  Those trees looked like they were plucked from the ground by a giant, roots and all!

Anyway, speaking of strong and powerful, let's concentrate on the quadruceps this time.  I remember when I used to have regular Tai ji sessions, I think my quads were more toned and defined than they are now.  I still get a good quads workout through running, but I think I'm going to go back to doing regular horse stance.

{Fit and Strong Day 13}: Strong, Firm Glutes

I'm doing an advance post again.  Well, I don't usually have an access to the internet on a Sunday, so here is my post for tomorrow.

Getting on with the topic...let's talk about the gluteus medius, minimus, and maximus, or simply the glutes.  Why do we need to strengthen that part of the human anatomy?  Besides the fact that a toned tush looks more appealing, we need to have strong glutes to aid us in a lot of activities from sitting down, to maintaining good posture, to running, walking, bending, you name it.  Strong glutes also protect against lower back pain. 

The good thing about exercising the glutes is that no special equipment is needed.  You just need to do some moves in the proper form for optimum results.  Here's a rundown of my favorite and quite easy workouts that target the glutes: