Category Archives: Running

Second Trimester [Meal Plan and Workouts]

[Meal Plan Sample]

  • Meal 1: Green Smoothie: (3-4 cups spinach, 1 scoop vanilla protein (or 1/2 C greek yogurt), 1 cup frozen berries or mixed fruit, 1/2 banana, 1 1/2 cup water)
  • Meal 2: 1 Cup Greek yogurt with sliced almonds (about 8-10 almonds) + berries if I needed something sweet
  • Meal 3: Chicken Salad in whole wheat 1/2 pita (with sliced avocado, bean sprouts, pickle bits and peppers)
  • Meal 4: 1 Cup fat free cottage cheese and a small apple (you could sub the apple for wheat thins  OR Apple slices with 1 Tbsp All-natural peanut butter)
  • Meal 5:4-5 Egg whites with veggies
  • Meal 6: Fish and steamed veggies  (or sometimes boiled as a soup)


I got back to running 5ks and am running one nearly every Saturday! My week typically looks like this:

  • Monday: Legs
  • Tuesday: Back/shoulders/chest + light cardio  (short jog, elliptical, bike, stairmill, or walking)
  • Wednesday: Arms + Run (for distance)
  • Thursday: Legs
  • Friday: Full Body + light cardio (short jog, elliptical, bike, stairmill, or walking)
  • Saturday: 5k Race

ENERGY!!!! [full week of workout routines]

Rawr. Workout like a pregnant lady, what! ^__^ This was/is my week of workouts this week.  16 weeks and it feels SO. GREAT. to be back at the gym and killing it. My diet is pretty awesome too now that I have less food aversions. Sa-weeeeet!

Monday – Legs
Smith machine warm up squats light weight or no weight. 2 x50.
3×15 squats medium weight
3×15 leg extensions superset with standing lunges 15 ea. side.
3×20 Seated leg curls
3×20 leg extensions
3×15 bench step ups with weight..15 each leg.
5 x30 calves (raises)
Do 10 minutes of abs after the end of workout utilizing machines and crunches.
Total of 250 reps.

Tuesday – Shoulders, back and chest
Circuit 1: 3×15 Smith machine shoulder press (1 set light for warm up)
Pull ups 3×15 (assisted)
Push ups 3×20
Bent over dbell fliees 4x 20
Circuit 2:
Lateral dbell raise 3×15
Wide grip pull downs 3×15
Upright row 3×15
Rear delt rope pulls 3×20
End of workout do 50 pushups

Wednesday – Arms
Circuit 1: dbell curls drop set 12lbs. for 15 reps, 10lbs. for 15 reps then 8lbs for 25 reps. right into dbell skull crushers 3×20 superset with bench dips 3×30. repeat these 3x through.
Circuit 2: Triceps cable push downs 4×15 Bicep curls 4×15
Crossover pushups 4x 10 each way

Thursday – Legs
Stationary squats 50 reps
Walking lunges 3×60 steps regular, diagnol and double.
Bench Step ups 3×15
Lateral side squats 3×15
Lunges with back foot on bench 3×30.
Straight leg dead lifts 3×25
Leg curls 3×25

Friday: Total body day!

Saturday: 5k Race

Sunday: REST, oh sweet, blessed rest day! 😀

Separating the Dreamers from the Goal Reachers

Week 2

Run when you don’t want to, run when you do want to and reach your goal!

Day 1: Stretch and Strengthen. This is a great day for yoga, but I’m saving every where I can – Christmas is around the corner! So I opted to do my stretching at home.

Day 2: Weight Training + RUN. Great Tri workout at lunch with the hot husband @lukekeithRain, Cold, and a case of the sweat pants: After work I debated whether to run outdoors or hit the shredmill and finally decided to drive home to run the neighborhood. As I drove home I saw how misty it was and could tell I had symptoms of the excuses. The onset of the excuses made me slap my face and remind myself I already committed to running outdoors tonight and if I skipped now then I would most likely not be able to complete half marathon training. I ran! It was cold and the air was misty, but by mile 2 it started RAINING. By the time I was done with my run it was pouring and I was drenched. But, oh sweet molly, I felt a sense of pride.

Day 3: Weight Training + cross

Day 4: Run. 3 miler woot! gettin’ ‘er done!

Day 5: Rest. Thanksgiving – yes I timed this week so that I could rest ^_^

Day 6: Weight Training. Back and shoulders

Day 7: Long run. <<did not get this one in due to picking up my parents from the airport and visiting and then the day ended…it happens


Week 3 has already begun as I am finally posting this – hope everyone is reaching their winter goals!! I’m cheering you on!! Get it done!

Let the training begin!

Stretching Exercises for Runners

Week 1 – Kick started!

Day 1: Mental preparedness. I spent this day stretching and plotting my running schedule.  If you don’t have a plan or a routine of when exactly you will run, you probably won’t. Planning is key!

Day 2: I ran 2.25 EZ miles and it felt pretty good. I wasn’t winded and my muscles were feeling good. My joints however, we’re feeling the ache.  I stretched good and am drinking more water. Hopefully my joints will remember the running and get stronger soon.

Day 3: Weight training. Did a back/shoulder workout at lunch – bumped my lat pull downs to 105 and still cranking out 10-12 reps for 5 sets! Woot! I plan to continue weight training until the running starts needing my dedicated energy supply.

Day 4: 3 mile jog. I decided it was better to keep my pace low for now as my body adjusts, so I did this 3 miler as a jog pace instead of my race speed or faster. As a result, I ran out of time because I had a fundraiser to attend, so I only finished 2.5. Felt solid though, so I am so excited about this week’s long run!!

Day 5: Weight training. Normally I would have this day be an Active Recovery Day with a very light cardio to keep my legs moving but allow them to rest. Since tomorrow will be my first long run I want to give my legs and back a little more rest and opt for an arm+upperbody workout.  My tailbone is still giving me grief from running this week….ugh… :/ I’m going to be a very decrepit old lady.

Day 6: Long run. WHAT? It didn’t happen! Between the cold weather change AND my awesome cousins coming in town for the weekend I just never made it out there.  I realize, though, that my half marathon is in JANUARY so that means I better get myself used to the cold pronto! Or else I am going to be MISERABLE.  I need to slowly ween myself from the shredmill and out on to the pavement.

I’m ready for week 2!!

Goals with a cause

My friend (age 24) was just diagnosed with ovarian cancer. It is a real reminder that no matter how rough life may seem, there is always someone out there going through much worse.

She is a fitness-lover like we are and used to a very active lifestyle. You can imagine how being diagnosed with cancer would be a jolt to such a fit minded person with many dreams and goals. Chemo therapy and a lot of bed rest – not your ideal way to enjoy your early 20’s :(. Help me support Amber in her fight against ovarian cancer.

She is my motivation to train for a race.

21 Day Challenge: Day 3

The spring weather is phenom. After a leg workout with my girlfriend (also a new client of IFBB Fitness pro, Susan Groshek), I took my cardio outdoors again!  My cousin, Paul, is ginormous…12 foot long legs…ok thats a slight exaggeration…but his “jog” was my sprinting! After nearly a quarter mile of sprinting I finally got up the guts to say I might need to take it down a notch haha.  He really pushed me and it was great to have someone to talk to for 3 miles.

Anyone else enjoying spring weather?

Are you doing the 21 Day Challenge? Tell me about it! 🙂

21 Day Challenge: Day 1

Shakin things up with Michelle’s challenge:  I exchanged my 30-40 minutes of cardio for an evening 5K on one of the prettiest trails in Dallas, Texas.  It was perfect running weather and the crowd was lively – what a great decision!

Faith Keith and sister - Michelob Ultra Katy Trail 5k

the finish line!

Faith Keith and friends - Michelob Ultra Katy Trail 5k

we love cardio!

Join Michelle’s 21 Day Challenge to Success! It’s about breaking or making habits to get back on an active lifestyle and reach your goals with enjoyment! Michelle shakes it up with her challenge…read more

Follow Michelle on twitter

Killer Cardio: Treadmill Fun

Instructions:  This program is done on the treadmill.  Do a 5 minute warm up at a 0% grade at 3.5 speed.  Raise the ramp to a 12% grade and at a 3.0 speed for 7 minutes taking long exaggerated strides.  At the end of 7 minutes take the ramp to an 8% grade and jog at a speed of 5.5 for 7 minutes.  At the end of 7 minutes take the ramp down to a 0% grade and the speed up to 7.5.  Do a brisk run for 1 minute then jump off and do a set of pop squats for 30 seconds.  At the end of 30 seconds go back to your brisk run for another minute.  (take the additional 30 seconds to get back on the treadmill)  Repeat this cycle for 10 minutes.  At the end of the 10 minutes walk for 5 minutes at a speed of 3.3.


0:00 – 5:00 3.5 0%
5:00 – 12:00 3.0 12%
12:00 – 19:00 5.5 8%
19:00 – 20:00 7.5 0%
20:00 – 20:30 POP SQUATS
21:00 – 22:00 7.5 0%
22:00 – 22:30 POP SQUATS
23:00 – 24:00 7.5 0%
24:00 – 24:30 POP SQUATS
25:00 – 26:00 7.5 0%
26:00 – 26:30 POP SQUATS
27:00 – 28:00 7.5 0%
28:00 – 28:30 POP SQUATS
29:00 – 30:00 7.5 0%
30:00 – 35:00 3.3 0%

by susan groshek with

Train Yourself To Take It Easy

Whatever your sport (running, swimming, lifting, biking, etc) keep in mind form, but also remember to relax.

Runner looking very relaxed

Doesn't this runner look relaxed?

You’d be surprised how much energy you might be exerting in those tightened shoulders while you run or the constant flexed feet or overly tight grip.  Ease up a bit by focusing on using your muscles, not tightening your entire body.  I periodically will check myself especially when I am in the last leg of a long run.  Don’t relax till you lose form, just be aware of what your body is doing and what it needs.  Treat your body well and it will respond well.

What’s That Smell? It’s 5 A.M

I decided to start running short runs in the morning before work.  I love short runs because it means I can exert more energy into speed instead of pacing myself. I shaved 2 minutes off my mile this morning.  That pace felt great.  Running in the morning, even if it is short, really sets the tone for my day (and it makes me feel like I did something).

woman runningThis week: shoot for getting 8 hrs of sleep every night, eating well, and starting a run schedule.

Next week: Let the half training begin!

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