Want to boost your run naturally?
Try a shot of doterra peppermint in a glass of water before you head out.
According to Abbas Meamarbashi, et. al., in “The effects of peppermint on exercise performance,” published in the Journal of the International Society of Sports Nutrition 2013, the results of peppermint on performance were actually pretty surprising.
You might expect a boost, but the extent that peppermint consumption improved performance was considerable.
The oil improved exercise performance, respiratory function, blood pressure, heart rate, and respiratory gas exchange. It also reduced resting blood pressure and heart rate.
The amount of total work performed by the test subjects was increased by a whopping 51%, including an increase in the time to exhaustion of about 25%. So not only did the subjects go for a quarter longer than they did without the peppermint oil, their work rate per unit time was higher too. In other words, they went faster for longer.
Throw in a little banana as an energy source, set yourself up to CRUSH those morning 400m burst interval sessions and get your body into fat burning mode all day!!! Who else is uses and loves peppermint?
I have a guide on essential oils for runners. If you want it, comment below. #runningmoms#motherrunner#namaste#essentialoils#gratitude#faster#stronger#hippiemom#allnatural#zenfitness#vibratehigher
•Magic, beauty, strength and grace don’t happen because “shit was easy”. They happen because we courageously dealt with whatever life served up & we gave ourselves permission to transform the muck, both new and old, into soulful, holyfire purpose. That’s it. & Amen.• - Thug Unicorn 🦄 by Tanya Markul ————————————————————
Track Wednesday 🔥
800 WU- 4:34
8 x 400 Repeats
800 CD- 6:36
Thank you for all the bedtime prayers last night frans 🙏🏽 And on Wednesday’s we wear pink 💕
This picture pretty much sums up my day… it shows the bags of rubble, builders rubbish and offcuts which reflects the chaos of juggling builders, electricians, tilers, plumbers…! They’ve all had questions for me that need answering, decisions i’ve had to make on the fly… all with a nice cup of tea and 2 sugars!!!
Then there is the nice new bifold door which shows me that we are nearly there… we are water tight and secure… its now the last push to the finish! The door somehow stands as a ‘last kilometre to go’ sign!
Then there is tonights run… it was on the plan! I didn’t want to do it, but I did it! Taking inspiration from those that do ‘Parkrun Sandwiches’ I did a club run sandwich so I got to do my distance without missing out on the club run and gaining the momentum and motivation the club run gives me! *
Oh boy did i need that run after today! If you ever try and talk yourself out of a run, pause, because they truly are the runs you need to run and will gain from the most! Trust me!
Both story... I went to bed Thursday in some pain I wondered if I would go into labor that night but I slept great and woke up a little disappointed. (Disclaimer: with my first I had to be induced so I wasn’t sure what contractions felt like.) went for 4 mile run/walk in the morning then went to get donuts with hubs and Leon. I was feeling some back pain but at that point that was normal. I felt some on and off pain but never really thought I was having contractions, at 2:30 my water broke, I decided to start timing contractions. They were all less then 5 minuets apart😬. Leon woke up from his nap and I called my midwife to see if I should go in and she said yes! Called by husband who was out with some friends. By 4:30 I still couldn’t reach him and my contractions were 4-3 minuets apart. One of my sisters came to watch Leon while another one took me to the hospital. I was 5 centimeters dilated and in triage. By husband made it as soon as he saw his phone 😘 a little after 6. I asked him to see if we could get into a room. By 6:20 I was in a room, 6 centimeters dilated, hubs was filling up a tub because I had back labor😣. I labored in the tub for almost a hour, when I looked up and said I wanted help with the pain. So I climbed out of the tub. My midwife said she saw my labor had changed wanted to check me before I got stared on IV. I was 10 centimeters dilated, and it was time to push. After my first push I looked eyes with my midwife and said ‘I don’t think I can do this I think she is stuck 😂’ she kindly look back and said ‘I really think you can have her out with the next push’. So the next push I pushed with everything I had left and out she came born at 7:22pm! 😭. We were so happy! I was so thankful for the support from my family, midwife and nurses. 💕#38weekspregnant#thirdtrimester#birthday#birthstory#pregnantrunner#motherhood#motherrunner#babytime#babygirl
TRAINING WHEELS OFF
This morning’s run was an easy little thing that had me feeling back in stride with my training plan. I’m not falling victim to overtraining by adding too many new elements to my program with nine weeks to go until @marinecorpsmarathon. I want to get back to strength training but also want to be smart about it given the 14-miler I want to do on Saturday morning. I’m feeling much more myself today, which is a very happy thing indeed!
Week 9, day 4 of marathon training
Trying to figure it all out for what seems like the millionth time!🤔
How do I fit all the things I am “suppose” to do in only 24 hours (weIl actually only 16 as I’m trying SO much harder to sleep for 8)?! ☝🏼How do I work a career job, grow a small business, raise a tiny human who is now involved in after school activities, manage a household, have a healthy marriage, train for my best half marathon and oh and you know take care of my health and well-being?! 😩 This life is exhausting! It is no wonder that the stress weight is beginning to appear! 😭
The hubby and I talked last night about options. This morning I met with a mama who’s interested in teaching some Stroller Strides. And tomorrow I’m meeting with a fellow franchisee to help me get a handle on some things. THEN...I need to reach out to my Principal. 😬
I feel like I have FINALLY come up with a plan, a “perfect” day if you will, that hopefully my Principal will be willing to work with.
It’s also been SUPER helpful that just in this last week I have become more comfortable asking for non-family help because I’m going to need all the help this school year! 🙌🏼 I apologize for how this account has turned away from my fitness journey but this in the season of life I’m in and my fitness has definitely fallen to the wayside. 😔 It just is what it is right now. If anyone has conquered all of those things I have listed then you are my hero!!! 💯 And hats off to you, SERIOUSLY, you’re amazing! And to those that are still trying to figure it out like me, well...we’ll get there, but there will definitely be hard times and for me, this is a HARD time! 🙃
It’s a rest day from lifting, so I just did a nice long (for me) run. Between that and nursing I was so freaking hungry this afternoon! I don’t normally eat clif bars (they have 19g sugar- for comparison’s sake, a snickers bar has 20g), but that is exactly what I wanted, so that’s what I had!in the bowl: 1 banana, natural pb, a crunchy pb clif bar, salty sunflower seeds, and crushed pecans. So good! #postrunsnack#vegansnack#fitmom#motherrunner#afternoonsnack#runchat#womensrunningcommunity
〰️ Minibands! 〰️
Hvem er det som ikke har et par minibands liggende hjemme? Da er det bare å finne de og ta de i bruk for disse gjør hjemmetrening mye morsommere. 😊 Litt kreativitet skader ikke heller. 😃
Who doesn't like a good miniband workout? Minibands are among the first things I pack whenever I travel, and I certainly use them at home too. Especially when my girls are running around and I don't want to miss any heavy weights on them. Lucky me that these are sold 3 pieces per packet, so there's no fight about whose turn it is to use them. Win-win! 🏋 #mommylife
The thoughts and the constant battle that go through a pregnant runner's head..well at least for me lately! (I go to the bathroom prior even if I don't feel the urge..sort of like standing in line for the porta-pottys before a race.. 99.9% sure I don't have to go, but better make damn sure I at least attempted!)
▪ 30 min into a run feeling good, but my bladder is starting to let me know a pee break may be imminent ▪ 35 min..okay!! You can make it to 40 min..distract myself with ESPN, baseball highlights and preseason football coverage
▪40 min..You made it 40 min..20 more min of w/o you got this...(bladder is prolly just playing games 🤨)
▪45 min into it..not so sure I can make it (talk myself into stopping at mile 5 and then do my cooldown) ▪Count down the time and happy to say I made it 1 whole hr without giving into my bladder..but you can bet I pretty much hightailed it to the nearest bathroom stall 😳 (everyday is a different story with running and the urge to pee for real ya'll! Monday it was like 5 min into a run and had to stop at 30 min to go 🤦♀️) BUT, nowadays its the small victories I get excited about (drinking all the water and pregnant runner bladder isn't easy folks)!! 😂🤰🏃♀️ 16 wks 5 days
More than 1,000 ft. of gain in less than two miles, followed by 3.5 glorious downhill miles. This route always kills me. And that’s why I love it.
Confession: I’ve been mistaking complacency for comfort lately, especially with work. Things were feeling pretty, dare I say, stable and easy. So I stopped hustling. Worse, I stopped dreaming.
But I recently had an uncomfortable wake-up call that’s causing me to claim back more ownership of my career. This isn’t the easy path. I am remembering how worthwhile it is, though.
So do this for me: Recommit to a goal, whether it’s big or small, personal or professional. Life may not be easier, but it *is* better with goals in your sights.
This has been a hard training block for me. Just haven’t been motivated most of the time. Even wrote a depressing email to my coach earlier this week talking about potentially quitting…
It is workouts like today that I can put in the bank to get me out the door for the next 10 that I may not want to do. This was probably my best track workout since high school. Booyah!!! 💪🏼 ***
10 x 400s - fastest @ 7:16
5 x 200s - fastest @ 6:24
Set a new threshold pace 9 sec faster than it was and had 3rd highest all time 1 min heart rate @ 197 bpm. 🏃🏽♀️❤️🔥🏃🏽♀️ I’d like to thank dopio espresso and @dmx for their contributions to these milestones. 🤣☕️🎧 #thecupcakecartel#motherrunner#beginnertriathlete#iloverunning#trainharder
Work hard and follow your heart 💙 Deciding my race plans for the next few months had me thinking about where I want to go and what I want to do. Truth is, I’m a trail runner at heart, and as much as I have fun sometimes running and racing on the roads- I really just want to be out on the trails. So, whilst I’ll still be running New Forest Marathon I’ll be doing it as a workout to prepare for my next big challenge @maverickrace X-series Snowdonia. Beyond excited to actually run a marathon UP A MOUNTAIN, and I cannot wait to see what adventure is up next. 10 miles easy today and big ups to @running_bucky for the most excellent and reasonably priced advice on how to peak and taper for this next event cycle. All the mountains, all the time. ⛰💜🏃🏼♀️💜⛰ @inov8 #getagrip#theoutdoorsawait#maverickrace#snowdonia#mountainrunning
Stress + Rest/sleep = Growth
Sleep is one of the most important and most productive activities anyone can do with increasing marginal returns the longer we sleep. Pretty much every system of the body needs it. This goes for all those people who say they only need 4 hours of sleep too 🥺 For athletes to recover, rebuild and to simply get better, prioritizing sleep is as important as strength training, speed and tempo workouts. All that work is wasted when we aren't matching it with the right amount of rest. There are many known sleep hygiene recommendations out there to assist people who may have a hard time. A mindset shift can be helpful as well. Last night my mind was racing and I was rolling around like a rotisserie chicken🐔 I really didn't need to be stressing myself before bed (especially things I can't control😑). I started some body scans, focused on breathing, and gently reminded myself sleep is more important. I zonked out☠️ One of the biggest differences between my last marathon training cycle and this one is the amount and quality of sleep I'm getting😴 My daughter was an awful sleeper the first year. Through the bulk of training we would be up several times a night🥴, which resulted in one or both of us needing to sleep later in the morning. Theres a light though #momma#mamacita#motherrunner#mom#headhancho#doerofeverything ...Now we rarely EVER wake up for her 💃 (knock on ALL the wood). 8 miles: 4x10-11 min threshold, with 2 min recovery. It sucked. It was hot. I was dehydrated. #hormones . Getting to bed early tonight!
When the sun looks like a faraway star, the sky is yellow and it smells like a campfire outside it's perhaps not the best day to pull in nearly 28k but I was feeling motivated and had friends to join me. First run was with @isafitmom and we may have taken a @toddonthetrails style loop in the bush, but it was possibly one of the best runs of the summer so I can't complain, we had a blast. Carmen and I had a little break at Savage and then met up with @janellejespersenschultz and Cara (glad to meet new people always) for a round the river loop. Cara had never been to end of the world before so we made our own trail up to get to it! While I didn't anticipate any real running this week I'm happy to break in the new shoes and put in the mileage! Nice to get back to regular weekly runs again instead of tapers and recovery after and before races.
😍 little fingers reaching up. This arrived! I loved the first one so much that I’ve had this on preorder. And, well, because (praises!) there are little fingers in my life, I’m not running anywhere this week. 9 months postpartum and my body still thinks I’m pregnant. My pelvis is out of alignment. Lordosis. Must do all the core work... 🤷🏻♀️ trying to stay optimistic for the Fall races!!
One year ago, I was sitting in our yearly mandatory teacher meetings, when I got a text from my husband...
It was a video of our daughter getting on to the bus for her first day of Kindergarten.
I walked out of the meeting and went to the bathroom and cried. 😭
I was the mom who wasn’t there to put her daughter on the bus for the first day of school.
I made a promise to myself right there and then that I would do whatever it takes to be there for her every single day. For both of my kids.
I was sick + tired of...
❌ Having to take my children to before school care
❌ Relying on family + friends to do things I should be doing for my kids
❌ Missing Muffins with Moms + other special school days
Because I had a job that wasn’t flexible enough to allow me to prioritize my family over work.
I’ve fought an uphill battle since that day. I’ve had times where I’ve sobbed because I felt like this dream I so desperately wanted would never become a reality. I’ve had to start over and start new things until I finally found something the worked. And if something didn’t work, I’d figure out something that was going to work.
I’ve sacrificed time, money, and my personal freedom to get to this point, but today...
❤️ I was able to take my son to his first day of preschool, without him having to go to before school care.
❤️ I was able to stand at the bus stop with my daughter for her first day of FIRST GRADE.
❤️ I was able to pick up Miles from school and get MacKenna off the bus today.
And I’ll be able to do that every single day from now on. 🙌🏻
Yes, I’m still going to have to work my ass off while they’re at school, but the hustle I put in, those sacrifices I’ve had to make, have been worth just those few moments I was able to have today with them.
And if you’re wondering how I was able to take that leap, I’m an open book. Just reach out and ask. Because every day you don’t take that step toward what you want, is one less day you’ll have with the people who matter most.
There is nothing pretty about making chicken soup. I’m not talking to open the can kind of chicken soup or the kind that you find in a cookbook that takes less than 30 minutes using a leftover rotisserie chicken. I am talking the old-school, simmer on the stove for hours chicken soup. The kind of soup that my mom taught me to make. Start to finish, it’s just a mess. From shoving your hand up the poor chicken’s hind end to retrieve the gizzards, to the near finger burning process of pulling the meat off the bones to the drips of salty broth escaping the spoon and landing on your lap - it’s messy business.
A lot like parenthood.
99 days out of 100, I’m not sure that I am doing this job right. I am impatient, lose my temper and get distracted doing things like staring at a training plan or mindlessly thumbing through Instagram. I work too much and not enough. I savor cuddles when I should be firm and putting my kids in bed, and I crawl up inside myself when I should be open to the love around me. I wear my emotions on my face, otherwise known as RBF, and keep my heart so far for my sleeve that it is probably deep inside my pant leg.
Growing up in a house that was so far from happy at times that all I could do was think of how to get away, I wonder what my kids will think of me when they’re my age. It can cause anxiety, fear and the urge to start saving for their therapy bills. But as I stood over the stove, burning my fingers on hot pieces of thigh meat, the aroma of carrots and onion wafting in front of my face, I was hit with something. This is what my kids will remember. They will remember that I rushed to school to pick them up when they were sick. I carried them out the front doors, their legs wrapped around me, their feverish skin on mine. They will remember that I stopped at the store to buy chicken just to make them homemade soup.
They will remember mom who wad not perfect but one who was there.
🗣️ Hey Friends!! I'm hosting another sneak peek into the mindful eating prorgram that I've been following and I want you to join me!!
I have spots for more WOMEN ONLY who want to lose 10-30 pounds and exercise is EXTRA CREDIT! 🏋️♀️(You all know I think you should but sometimes injuries and life happen!)
💖My coaching is always completely complimentary to you! I coach from my heart and soul, and I am aboslutely passionate about helping you change your life in the most positive way!
💖You will have to invest in a small amount of supplies for yourself! If you do not love the results, you will recieve a full money back refund!! No contracts, autoship, no skin off your back. It's pretty sensible.
💖 Best part? It's so flexible. You can pair it with ANY work out - running, crossfit, every program we have, group classes, literally anything. It's a life long method and you can still enjoy your favorite foods - wine, chocolate, you know the mom staples!
Give me a 🖐️ or I DO to learn more!
It’s always fun to try new things out right??? I’m not a huge fan of yoga because i love to sweat and get my heart rate up...
Well this morning I decided to try out a new class at my gym which was called Fire🔥- HIIT yoga....HOLY COW!!! That class may have changed my mind about yoga!! It was AWESOME!! I loved the HIIT intervals we did and the music was loud and got my heart ❤️ pumping!! My heart rate hit 177 bpm!!! And my average was 119 bpm and 397 calories burned. Not bad at all👊🏻. The 60 mins went so fast too. I did pretty well until the end where we were kind of on our own... then I was just making up moves 😂I couldn’t remember the vinyasa moves🤣.. Thank goodness I had some regular yogis around me because I just copied them😆.
Do you incorporate 🧘🏻♀️in your weekly workouts? If so what’s your favorite class? Have you tried a HIIT YOGA CLASS before? I really think i will try and attend this class once a week! The amount sweat 💦 that was dripping off me was insane! I think I sweat more than when I run😆!! Super excited to find a yoga class that fits my style of working out!
Hope you’re having a great day!
Even though IG is all about perfect poses and good lighting this picture shows my true life 🤣 Dark basements at 5 am, blurry legs, and thankfully you can’t see my face or you’d see some pretty tired eyes 😁 BUT there is no better feeling then getting my run done before 6:15 am and then getting to go snuggle my little man! 💙
For the longest time before I had our son I woke up at 4 am (sometimes earlier) every day to run. My biggest early morning running tips are simple:
1️⃣Do what makes you feel safe. I ran a lot on the treadmill and when I was outside I ran in well lit areas (ran the same roads over and over) and carried mace with me.
2️⃣ If you prefer the treadmill in the early morning (or if your like me and have to stay home because baby is sleeping) remember that the treadmill is what YOU make it. It can be as easy or as challenging as you need. Play with pace, incline, and learn what helps pass the time - music, Netflix, etc.
3️⃣ Be prepared the night before and have everything ready to go. My clothes are always laid out, water in the refrigerator, and music ready by the door to the basement.
4️⃣ Don’t give yourself another option - sure there are days when I’ve chosen to sleep but overall I find that when I say “oh you can do it later if you don’t get up” then I never get up and always regret it.
5️⃣ Remember how good it feels when you’re done! 🙌
What time do you usually run? ⬇️
Marathon Fact #34 :
German Markus Jurgens holds the world record for fastest marathon while running BACKWARDS. He ran a 3:38 at the Hannover marathon in 2017.
I wonder if he wore his shorts backwards like I do... 🤔.
This morning was bittersweet. I had a suuuper tough time getting going and could just barely make it through 5km/30 minutes on the treadmill. I know, I know, what the heck is sweet about that?!
Well, friends, I know that my legs are dead today because I really pushed them yesterday - and that's a good thing!
Running can't always be about the eff yes, killed it, super awesome runs. It's actually more often about the slogs, and the trudges and the didn't-want-to-but-did-anyway sessions where you really (and I mean REALLY) ask why you're up at 4:30am, struggling to pull compression socks on in the dark and holding your breath so you don't wake all the other sane people in the house.
I fall into this trap in parenting, too - thinking that it should all be comfy cozy cuddles with cuties in matching outfits who magically learn to read at age 2.5 and become outstanding global citizens.
A lot of the time... even MOST of the time, it's a slog, and a trudge and I wonder what I'm doing and why I still can't even say I'm done having kids even though I already find it hard to have three and really haven't even hit the *hard stuff* yet (so my mom loves to remind me).
The thing is.... it's all worth it. It is so. frigging. three million percent WORTH IT.
Whether you're a runner or a parent, or both, you know exactly what I'm talking about.
You know that sometimes it takes all you've got not to give up and give in, but when you don't, you get rewarded with those 8 milliseconds of joy that are just so absolutely pure that you put yourself back in the saddle again and again and again.
Keep your eye on the prize... even if the prize is constantly fleeting.
Question: if you had one hour to run anywhere in the world, where would you run?
5km, 31 Minutes on the treadmill
The other day, my husband and I were talking about how long August has felt. Not necessarily in a bad way - just that it's been a mostly uneventful and predictable month, characterized by warm, sunny days with an occasional evening shower. Summer is quietly fading into Fall.
Lately, my runs have been just like August: steady, not especially exciting, and warm - but comfortable, not overwhelmingly hot and humid like July. And while I am *so* looking forward to Fall - my favorite season - I know a part of me is going to miss these lazy, hazy August days when the weather turns cold again. ****
I’m on track to break 30 miles this week, which is the most I’ve run in over 9 years, and even then I only did this a small handful of times, on my biggest weeks of marathon training. I am not officially marathon training yet, just building a solid base of mileage.
My problem is that to increase mileage safely, I’m supposed to run slower. And I don’t like running slower because it doesn’t give me the sense of achievement I get when I see a fast pace on my running app. And it’s just not as fun to share that I ran a 9:15 pace this morning as it is a 7:15 pace! Runner problems! 😂 Can anyone relate?
After teaching Bootcamp today I decided to go for a run since I got to love on some of the little babies in my @tonedmamas class and my friend and work out partner in crime Brittany said “I’ll go with you” without hesitation even though she had pushed herself for an hour! Thank you for going with me he first lap Brittany and thanks for being there after I got done to tell me I did good when I felt as I should have pushed myself a little more... 🤪Friends like these are the gals I need more of in my life. #findyourtribeandlovethemhard