FFF Diva Spotlight: How OPERATION BOOT CAMP Changed My Life

Original Operation Boot Camp Article: http://www.operationbootcamp.com/OBCBlog/tabid/469/Default.aspx

HOW IT STARTED: Growing up my siblings and I were always the heavier kids in the family. Being Filipina-American was difficult because there was always pressure to lose weight. However, my siblings and I turned to food and our outgoing personalities to take us far. When I first started college I was 196 lbs and a size 18. At the end of my freshman year I had gained 47 lbs, which was due to a lot of heavy drinking, late night food runs, and lack of exercise. For the first time in my life I was over 200 lbs. However, I didn’t let my heavy weight get to me because I was popular at school and always had a boyfriend who loved me no matter what size I was.

ROCK BOTTOM: During the first couple of months of my senior year in college I wasn’t sleeping very well. In fact I was sleeping all day, only waking up to go to class and to eat. Being lethargic all the time didn’t cause me worry because I was the typical college student who slept and ate late to study and party. I didn’t worry until I fell asleep at the wheel while driving home from school and almost got into a car accident on the freeway. December 2006 I was diagnosed with sleep apnea. My doctors told me that the reason why I couldn’t breathe at night and was sleepy all that time was because of my severe obesity. I was shocked. I was given a C-PAP machine that I had to use every night to breathe. As a college student and a young woman trying to compete in the dating world a C-PAP machine was not sexy at all.

BREAKTHROUGH MOMENT: I just graduated from college May 2007. In the mail I was sent a photo proof of me receiving my diploma. I couldn’t believe my eyes at how much weight I had gained. I was so startled that I was searching the house of photos of me from the last four years for comparison. During four years away at college I had gained 124 lbs, which placed me at a final weight at 320lbs and size 28. I always was the confident, fun, fat girl, but I knew it was time to be selfish for once and focus on myself and my health.

WHY DID I JOIN OPERATION BOOT CAMP (OBC)?

When I was 320 lbs I joined a gym and hired gym trainer Ronny Varghese (OBC-San Jose Franchise Owner). In a 1 1/2 years I managed to lose almost 96 lbs. However, I was also a full-time MBA graduate student, had a full-time job, was a full-time commuter in my car at least 2 hours a day, and had many family obligations. Long story short in Spring/Summer 2009 I gained almost half of the weight I had originally lost back again and found myself back in my 280s lbs. I joined Operation Boot Camp, because I needed to drastically push my body out of its comfort zone, but in a way where I wouldn't hurt myself or be alone. OBC gives me an extra push other than the traditional setting of a gym. It's been really helpful to participate in boot camp because there is a sense of support and camaraderie in a group setting, especially when it comes to exercise.

My favorite OBC Memory:
"THE PYRAMID." The Pyramid consisted of 110 reps each of squats, push-ups, sit-ups, dips, leg-raisers, etc. with running in between. I remember I was so hot in my sweats that when I took off my hoodie hot steam was escaping from my body. UGH. It was totally intense like the circus. I think the best part about boot camp other than the professional guidance from staff and support from other participants is the fact that we always meet no matter what RAIN or SHINE.

How OBC Changed My Life: I started OBC in April 2009. This April marks my 1 year anniversary with OBC. Below are the changes by facts and figures...

SPRING/SUMMER 2009

I started OBC almost at 283 lbs.
PT mile time: 16 minutes and 45 seconds
PT sit-ups: 15
PT facilitated push-ups: 14
PT facilitated dips: 10

WINTER/SPRING 2010

April 2010: 243 lbs.
best overall PT mile time: 12 minutes and 17 seconds
PT sit-ups: 24
PT facilitated push-ups: 24
PT facilitated dips: 23

I started running ONLY because of the running addiction I gained from Operation Boot Camp. I started running competitively in May 2009. Since my first 5K race & with the support from my friends at OBC I never looked back...

May 2009: 5K Marin Human Race
August 2009: 5K San Francisco Plate to Plate Race
September 2009: 5K Bubba Gump Co. Race at Great America
October 2009: San Jose Rock n' Roll 1/2 Marathon (13.1 miles) (w/ OBC members)
November 2009: 10K Silicon Valley Turkey Trot (w/ OBC members)
January 2010: 5K Fremont Run for the Homeless
February 2010: 10K Campbell Valentine's Day Run
March 2010: Los Angeles Marathon on my 25th birthday & met Sean Astin (26.2 miles)
April 2010: Santa Cruz 10K and 1/2 Marathon (did the 10K)
Currently training for the Nike Women's Full Marathon in San Francisco, CA

Blogging for Accountability: "I'm a Fierce Fat Filipina Diva: A Weight Loss Adventure"

I started keeping a blog for public accountability. In college I gained so much weight in 4 years and in 1 1/2 years I lost almost 75% of it and got rid of my sleep apnea, but I relapsed and plateaued and almost started at square one in almost 6 months. I needed a change. I needed support. I needed accountability. I needed motivation. That's why I started a blog. Since I started my blog in May 2009 I gained a new description from friends, family, the on-line weight loss community, and even strangers: "You are an inspiration." Inspiration is a very powerful word and people were using it left and right to describe me and my weight loss journey. Friends and family have gotten off their couches and have started taking steps to a healthier lifestyle because of my journey. I realized with every pound I lose and every mile I run, someone is always watching and will become motivated to do it for themselves. As for future goals, I am working to reach 145 lbs and 22% body fat, run an 8 minute mile, and run the Nike Women's Full Marathon in 6 1/2 hours.

Finally, I have to say though that a lot of the reasons why I broke through my plateau and weight gain was the love and support I received from my instructors and fellow campers at OBC. They are my inspiration to do MORE. In fact 4 of our instructors were former campers themselves, but through several months of camp their bodies and mindsets changed and now they motivate other campers like myself. I specifically want to also say that OBC is for every type of person (including those who have never ran a mile in years). Nobody feels like they are last. I might be the last runner coming into the finish line, but I am greeted with a crowd of my biggest supporters--my OBC family.

FFF Diva News: Nike Women's Full Marathon in San Francisco, CA (P.S. I AM REGISTERED!)

Dear Maureen De Nieva,

Congratulations! You are now officially registered for the 2010 Nike Women's Marathon, a race to benefit The Leukemia & Lymphoma Society! Your credit card has been charged the race fee (your statment will show Signmeup.com*Nike Run), and you will begin receiving emails with more information about the race. In the meantime, keep up with Nike Women's Marathon team online!

Click here to find us on FACEBOOK

Click here to follow us on TWITTER

Click here to visit NIKEMARATHON.COM

RACE DAY
Sunday, October 17, 2010
Race Start: 7:00am
Union Square, San Francisco, CA

Click here to see the COURSE MAP »

RACE PACKET PICK-UP
Race packet pick-up will be at the Expotique in Union Square (Geary between Powell & Stockton Streets).* Parking is available in local garages. Please plan your travel to allow for time to pick up your race packet and experience our interactive Expotique. Please note: there will be no packet pickup on race morning.

EXPOTIQUE HOURS**
Thursday, October 14th (Ladies Night)
4pm–8pm

Friday, October 15th
10am–8pm

Saturday, October 16th
8am–6pm

*You will receive an email in early October with your SignMeUp.com confirmation bar code. Please bring the confirmation email along with photo identification to the Expotique to pick up your race packet. You must pick up your own race packet.

**Times subject to change

I RUN TO START TRAINING
Now that you're running in the Nike Women's Marathon, it's time to hit the pavement and start training! Join the thousands of others who are already using Nike+ to track your distance, pace and calories as you count down to race day. Log your miles online, find new running routes in your neighborhood or visit the forums to find a running partner.

Check out NIKEPLUS.COM

Train in the latest Running Gear »

PLEASE NOTE: if a credit card payment was required, the charge on the cardholder's statement will appear as signmeup.com*Nike Run. SignMeUp.com and Nike do not issue refunds.

For registration inquiries or for more information on this year's event, visit nikemarathon.com, email nwm@signmeup.com, or call us at 1.866.RUN.NIKE.

-------------------------------------------------------

The above portion was directly cut and pasted by my confirmation email!!! Thousands of women across the country entered the official random drawing for the Nike Women's Marathon and I got it! My sister Leilani, cousin Lisa, and fellow Operation Boot Camper Alex all registered, but only my cousin and I got into the race. It is definitely a crap shoot to enter this race. At the end of the race for those who qualify you receive a commemorative Tiffany & Co. necklace! In order to qualify you have to run the 1/2 (13.1 miles) or full marathon (26.2 miles) in 6.5 hours! Let the 6 months of grueling training begin!

I must add that my life is going to change drastically to achieve this goal. Currently I average a 13 minute mile on flat surfaces. To qualify I need to run at least a 15 minute mile but through hills in San Francisco! Yikes!

Best supportive advice I received from my Operation Boot Camp instructor/camper/friend Jill:

"Concentrate on you and only you. Family and friends are there forever. There is only one shot at a Tiffany marathon necklace. Sorry family and friends. Mo, you ran 4 miles in 40 minutes. You can do this, I'll sign up and run with me!"


"Some things I cannot change, but until I try I'll never know...I think I'll try defying gravity."
-Elphaba, "Defying Gravity" from the musical Wicked

It sounds truly crazy, but I will do it. WATCH ME.

Stay tuned FFF Diva fans and followers---these next 6 months are going to be the best and worst of my life! Thanks to all of my friends, family, Operation Boot Camp instructors & campers, and all of YOU who I have never met, but who have supported me through my weight loss journey! Remember I am here to support and cheer you on as well! : )

Committed to change, health, and the underdog,
FFF Diva Mo

FFF Diva Inspiration: 50 Ways to Open Your World to New Possibilities

50 Ways to Open Your World to New Possibilities

by Lori Deschene

“To get something you never had, you have to do something you’ve never done.” ~Unknown

Maybe you feel stuck. Or bored. Or frustrated. It’s not that you don’t like the life you live, it’s just that you suspect there’s something more. Some greater sense of meaning or excitement. New connections. New adventures. New possibilities.

The truth is those possibilities are always within your reach. You may not be able to quit your job or develop new skills by osmosis; but every day contains within it countless opportunities, all dictated by the choices you make.

Some of those choices may seem inconsequential when you face them. They’re the little things, after all. Why not do it how you usually do? Why not stay in your comfort zone when it’s just so comfortable there?

Do it for the possibility. The possibility that if you make one minor change you may set the stage for major fulfillment. Sometimes even the smallest shift in thinking or doing can create the biggest opportunity. Here’s how to get started:
GET OUT OF YOUR HEAD

Get Out Of Your Head

1. Challenge your beliefs about what you can and can’t do. Maybe you are a good leader.

2. Challenge your ideas about how things should work. Sometimes when you decide how things should be you limit your ability to be effective in the world as it actually is.

3. Have a vision session. Write in a journal, create a video, sketch–anything that lets you explore what excites you most.

4. Look for opportunities in a tough situation. Eschew a victim mentality, and opt instead for a “ready for new beginnings” attitude.

5. Remove something from your life that doesn’t serve you to make room for something better and new. You never know what you might let in when you let something go.

6. Commit to something you always say you’ll do but always fail to start–and then take the first step right now.

7. Turn your focus from something don’t want to something you do want. This allows you to shift your energy from complaining to taking action.

8. Replace negative thoughts with positive ones. Positive energy creates positive results.

9. Identify the blocks that keep you from breaking a bad habit. Anytime you improve your habits, you pave the path for personal excellence.

10. Forgive someone if you’ve been holding a grudge. Removing that block will open you up where previously you’d shut down.
GET OUT IN THE OPEN

Get Out in the Open

11. Walk to work and open your eyes. You may find a gym you want to join, or an organization where you’d like to volunteer.

12. Talk to someone while waiting in line and ask what they do. You don’t need to wait for a specified event to network.

13. Make an effort to connect with people you pass—smile and make eye contact for a little longer than usual. Being even slightly more open can open up your world.

14. Learn a new skill. Start taking piano lessons or karate classes.

15. Say yes to something you always talk yourself out of–sing karaoke or take a kickboxing class–even you’re afraid of you’ll feel embarrassed.

16. Take a walking lunch. Walk around your neighborhood for a half-hour, with no destination in mind, and then eat at your desk when you return. You never know what will happen when you get out without a plan.

17. Volunteer at your local animal shelter or ASPCA chapter.

18. Start something you always assumed it was too late to do. Take gymnastics, learn guitar. If it moves you, get started today. It’s never too late.

19. Take up urban foraging–the act of foraging for “free” fruits and vegetables around your city (where harvesting is sanctioned). According to worldchanging.com, “It saves money (free food!), it reduces waste (all that fruit isn’t rotting on the ground) and it builds community (…by forcing interaction between strangers…).”

20. Join an adventure club to try new activities, like white water rafting and rock climbing, and meet new people at the same time.
GET IN WITH PEOPLE

Get In With People

21. Offer to help someone else. Sometimes it’s the best way to help yourself, and not just for the warm fuzzy feeling it provides. You never know what you’ll learn through the process.

22. Carpool to work. This gives you a chance to get to know coworkers better–good for socialization, and possibly good for your career.

23. Compliment a stranger on something you notice. Everyone likes to be appreciated, and it’s a great way to start a conversation.

24. Take pictures of things you find interesting that other people might not notice. When you’re trying to frame the smiley face of leftover food on your plate, people will naturally want to ask what you’re doing. (I know this from experience).

25. Do something you enjoy alone. Go to a museum, or read a book in the park. You’re more accessible when you’re not engulfed in a crowd, making it easier for new people to approach you.

26. Wear an interesting T-shirt, something funny or nostalgic. You likely won’t get through a day wearing a Gem or Alf shirt with at least one conversation with someone new!

27. Move one of your friends into a new pool. Take one from the “we keep things light and casual” pool into the “we share our dreams and confide each other” pool. Research shows people who have 5 or more close friends describe themselves as happy.

28. Bring enough lunch to share with other people at work–particularly childhood favorites. Nothing bonds like shared nostalgia.

29. Pay attention to other people’s body language and expressions so you can offer assistance when they seem to need it.

30. Help someone else get out of their comfort zone. You just may set the precedent that you challenge each other in your friendship.
GET INTO YOUR WORK

Get Into Your Work

31. Show up a half-hour early or leave thirty minutes late. You’ll get more done; you may impress your boss; and you might open yourself up to opportunities for growth–particularly if your coworkers aren’t around.

32. Speak up in a meeting, even if you don’t feel fully confident or you’re afraid you’ll be embarrassed. Your ideas can only take shape if you put them out there.

33. Hold your meeting outside. People work and engage differently in new environments, particularly when they can feel sunlight on their faces.

34. Hold a meeting standing up. This will most likely make it shorter, meaning you’ll be more efficient and create more time to work on something else.

35. Create a business card that speaks to what really matters to you, like Meng Tan’s “jolly good fellow” card.

36. Start learning a new language. The more people you can communicate with, the more valuable you become, particularly for work that involves traveling abraod. Only 6% of the world’s population speaks English.

37. If you don’t work in your dream industry, volunteer within it. This allows you to be your purpose now, even though you don’t have the job; gain experience; and make valuable connections.

38. Find a mentor. Ask someone who does what you’d like to do for tips.

39. Attend a networking event or conference that’s big in your industry. Collect at least 10 business cards, and follow up with emails the next day.

40. Consider one of these creative ways to turn everyday situations into opportunities.
GET CAUGHT IN THE WEB

Get Caught in the Web

41. Check the Craigslist Community section for activities, events, and classes–and then send at least 3 emails today. Don’t wait.

42. Start a group at Meetup.com to connect with like-minded people, or join one that already exists.

43. Ask on Twitter if anyone can offer you any tips to move forward with your dream.

44. Learn to cook one tweet at a time. @cookbook tweets entire recipes and instructions in 140 characters each.

45. Learn how to do anything that interests you on eHow, Instructables, or wikiHow.

46. Have a “friend trade” day on Facebook. Introduce your friends to one of yours, and ask them to do the same.

47. If you blog, find other bloggers in your niche and email them to introduce yourself.

48. Work on personal branding to help market yourself and attract new opportunities. Mashable has an excellent post about this here.

49. Search WeFollow.com to find the most influential people in your niche, then initiate contact them through Twitter or email.

50. Join the TinyBuddha Facebook community, where happiness-minded individuals gather to share their wisdom. (Or subscribe to tinybuddha.com for more tips to live out loud!)

There’s a lot of information here–way more than you can tackle all at once. But it’s more about quality than quantity. Even just one small change can have a ripple effect into every area of your life. Of course it’s up to you to decide what’s possible.

How do you open your world to new possibilities?

Read more about Lori here or at lorideschene.com and follow her on Twitter @lori_deschene. If you’d like to submit a guest post, send it email @ tinybuddha.com.

FFF Tip of the Day: Is your bread fresh?

Below is wonderful tip about the freshness of bread! I <3 my boot camp! FFF Diva Mo

..............

Hello Campers,

When you go buy bread in the grocery store, have you ever wondered which is freshest, so you "squeeze" for freshness or softness? did you know that bread is delivered fresh to the stores five days a week and that each day has a different color twist tie?

Monday = Blue
Tuesday = Green
Thursday = Red
Friday = White
Saturday = Yellow

You can remember because they are alphabetical BLUE-GREEN-RED-WHITE-YELLOW

This is just a simple factoid brought to you by Operation Boot Camp to amaze your friends at your next SALAD PARTY!!! YEAH SALAD.

Have a Great Day
Operation Bood Camp Staff

FFF Diva Article Research: 27 Ways to Run Better Every Day Run Consistently

27 Ways to Run Better Every Day Run Consistently

By Runner's World editors

Runner's World

Mark Covert doesn't have to think about his run today. It's a given; he's going to do it. After running for 12,480 days in a row (through September 30, 2002), Covert isn't about to miss today. Or tomorrow. Or the day after.

You, however, probably need a plan for today's workout. Without a plan, it's just too easy to skip a run. You've got pressures in the office, errands to do, classes to take, things to deal with at home.

And more. Always more. Which makes it tough to put together a consistent training program.

Yet consistency is the most essential piece of every training program. It's the one thing—perhaps the only one—that every coach, physiologist, and medical expert agrees on.

Without consistency, you aren't going anywhere. You're not going to get faster. You're not going to run farther. You're not going to lose weight, lower your blood pressure, finish that marathon, or achieve your other running goals.

With a consistent training program, on the other hand, the sky's the limit. You'll feel better and run better every day. So let's get with it. Here are 27 ways to add more consistency to your running.

1. Run with others. To make sure you do a workout, there's nothing like the social pressure of knowing someone else (or a group) is waiting for you. Bonus: It's often more fun than running alone, especially if you're doing a long run, or a speed workout on the track.

2. Try something new. The fitness world is full of new and fun-filled events, and they don't all require a 3-week trip to Borneo and a survivor diet of grubs and lizards. Don't let yourself get bored with an endless string of 5-K and 10-K races. Cary Stephens, an attorney in Corvallis, Oreg., found himself drawn to "scrambles," an off-road running adventure. (To learn more, visit www.bigredlizard.com.)

3. Run like a tortoise. We can't lie to you. This isn't a sport of instant success and miracle shortcuts. Patience pays off, often in a very big way. At the beginning of a marathon training program, many participants can't imagine themselves running more than 5 miles. Twelve to 16 weeks later, voilà: the cheering crowd and unbelievable exhilaration of reaching a marathon finish line. Stick with the program. Repeat: Stick with the program. Prepare to be amazed.

4. Take a break. To every thing, there is a season. You don't have to run every day, every week, or even every month. Many top runners visualize their training year as a mountain range. It has peaks and valleys—recovery periods when they let their running taper off, so that they can build all the higher in their next training period. For healthy, consistent training, your body needs regular—that is, weekly, seasonal, and annual—recovery periods.

5. Eat a healthy breakfast. We can't emphasize this one enough. Breakfast is the most important meal of the day, because it fuels you for the entire day. To skip breakfast or eat a skimpy one is like failing to rehydrate and refuel after a marathon. You wouldn't do that, would you? Well, your night's sleep is like a marathon to your body, because you don't get any fuel while you're sleeping. So carbo-load at breakfast. And add a little protein.

6. Get cozy with frozen vegetables. This isn't a nutrition tip. It's an injury-prevention tip. If London Marathon winner Paula Radcliffe can take ice baths after a hard race, you can stand a bag of frozen peas against your sore knees for 15 minutes. Nothing reduces inflammation and holds injuries at bay like ice. Result: You stick to your training program. Don't like veggies? Fruit works, too. Try a small bag of frozen blueberries or strawberries. Or one of the many commercial ice wraps, often with handy Velcro straps. (You can find a good one at www.contourpak.com.)

7. Find a coach. Maybe the kind who yells at you every once in a while. (But probably not.) Point being, a coach's first job is to motivate you in a way no one else can. Second job: To lay out your training program. Third job: To prevent you from straying from the program, probably by running too much or too fast. You can find a coach by asking around, calling running stores, and checking the Internet.

8. Join the "X" revolution. Despite the many proven benefits of cross-training, we still know too many runners who only run. C'mon, folks. We love running, too. We know all about the "specificity-of-training" rule, but we still skip the occasional running workout to get in some cross-training. Mainly strength training, bicycling, elliptical training, yoga, stairclimbing, pool running, rowing, and walking. Why? Not because we think these routines will make us faster in our next half-marathon, but because they make us fitter and less prone to injury.


9. Keep a log. Your training log is a great source of the kind of motivation that builds consistency. It beckons to be filled in, reveals the secrets of your training and racing successes, and provides lots of inspirational quotes and useful tips. At least it does if you're using the new Runner's World Training Journal, available at www.rodalestore.com. Check it out.

10. Enter races. You don't have to race to be a serious runner, but, geez, there are so many good reasons to enter races. Jeff Galloway, RW columnist, says that entering races, especially marathons, "scares" people into training the way they should. That's a good one. But we also like the sense of community you get from races. They help you realize that you belong to something big, and that there are more people than you imagined who share your running and fitness goals. Besides, it's good to go for the burn every now and again.

11. Pay attention to your shoes. Some things should be obvious, and this is one of them. But it's worth repeating, if it keeps even one of you from getting injured. Most shoes wear out after 300 to 500 miles. You often can't see the wear, but, your knees, hips, back, and Achilles tendons know it. Give your old, worn shoes to a local Salvation Army or similar group, and get yourself to a running-specialty store for a new pair. (While you're there, buy some reflective gear. The days are getting shorter. Make sure you're visible on the road this winter.)

12. Run early. You want to get something done? Do it early in the day. Everything gets tougher later in the day when various tasks and responsibilities start ganging up on you. In a recent Runner's World Online survey, the two most popular workout times were 5 a.m. and 6 a.m.

13. Practice good posture. Not just when you're running, but all the time. This is especially important if you've got an office job, and are sitting at a computer all day (like us). Make sure your keyboard and monitor are properly positioned, and sit straight but comfortably in your chair. Some of us have recently started sitting on those large Swedish exercise balls, which encourages good posture because you have to use your legs and stomach muscles to keep from falling off. Good posture can improve your running efficiency and decrease injury risk. Ergo, better consistency.

14. Use the fridge. In two ways. First, be sure it's always stocked with those key foods you rely on for healthy nutrition and snacking: sports drinks, low-fat yogurt, fruit, nuts, carrots, etc. Take your pick. Second, put something inspirational on the outside of the fridge: a picture of you and friends at a race, a training plan, a great quote.

15. Schedule it. You've got your Microsoft Office calendar, your PDA, your Day Planner, your napkin with the scrawled list of stuff you absolutely, positively have to get done today. Be sure to write in your workout. Carve out an hour in your day. The experts all agree: Your exercise is one of your most important daily activities. Make it happen. The President of the United States exercises almost every day. You should, too.

16. Subscribe to our free e-mails. We send out several free e-mail newsletters each week, and they're guaranteed to inform and inspire you. Go to www.runnersworld.com/newsletters, where you can pick the one or the several newsletters that most appeals to you.

17. Get your clothes ready. And your shoes. Root through your closets and drawers the night before a morning run to select and organize the running gear you need. Another good trick: Have a complete bag of running gear (and a dry shirt and towel) always at the ready in the trunk of your car. You never know when you'll be able to use them.
18. Run on different surfaces. See how many different surfaces you can run on in a week: Asphalt, gravel, trail, grass, track, treadmill, beach. Each stresses your leg muscles in a slightly different way, helping to prevent overuse injuries. (If possible, avoid concrete, the hardest and least accommodating surface for runners.)

19. Take a trip. Reward your training and racing successes with a special running vacation. Take in an exotic international marathon; many runners have had good luck with a trusted provider, Marathon Tours (www.marathontour.com), which can offer guaranteed entry into those difficult-to-enter events. Or, organize your running partners into a relay team, and enter an exciting and fun-filled road relay like Hood to Coast (Oregon), the Hana Relay (Maui), the Lake Tahoe Relay (California), the Cabot Trail Relay (Nova Scotia), or the Lake Winnipesaukee Relay (New Hampshire).

20. Stay flexible. We like that word—it has so many important meanings. Here, we're talking about a regular stretching program to keep your legs limber and injury-free. Or yoga and Pilates routines, both of which are enjoying a huge surge in popularity. Pick the approach that works best for you. You need to prevent injuries if you want to improve your training consistency.

21. Run before you get home. If you can't run in the morning or at lunch, at least try to run before you get home from work. Stop at a favorite park or trail on your way home from the office, and do a workout there. Or arrange to meet some friends for a run at 5:30 p.m. Once you're at home, it's hard to get out the door again for a workout.

22. Stay hydrated. Eat your fruits and vegetables. Get plenty of sleep. We know: You've heard all this stuff before. Okay, we'll stop. But just remember that the simplest, most basic advice often makes the biggest contribution to improved consistency.

23. Adopt a runner. Sometimes, the most motivating and rewarding thing you can do is to reach out to someone else. It could be someone close: at work or even in your family. Or your club might receive occasional calls from new runners, or those who want to begin. Offer to help. Beginners don't need a mentor with a Ph.D. They need encouragement, a personal connection, and the kind of basic training, nutrition, and injury-prevention experience you already possess.

24. Start a running streak. We don't mean that you should run every day like. In fact, we don't advise that for most runners. But we like the idea of running the same road race every year, like Jack Kirk, who has completed the Dipsea Race in Mill Valley, Calif., for 67 years in a row. Or you could run one marathon a year, every year. Or you could "collect" states by racing in a different state every year.

25. Join an online community. Many running Web sites, including ours, have forums or message boards where runners exchange information, opinions, and greetings that develop into digital friendships. Often, these blossom into "encounters," where the online friends agree to meet at a particular race. Along the way, they encourage each other's training, and lend a sympathetic ear when that's what you need most.

26. Establish a prerun routine. You warm up at the start of a race, and at the beginning of a workout, but it's also helpful to warm up for your warmup, so to speak. Follow a routine. Sixty minutes before your run, reach for a bottle of sports drink. At run-minus-30, get up and take a 3-minute stroll to loosen the legs. At run-minus-10, listen to a favorite psych-up song. Include any other short activities that work for you. Psychologists say these routines help us develop the healthy patterns we want.

27. Don't obsess about it. Hey, we wish every day went as planned, and every run fit perfectly into the scheme of things. But stuff happens. Life has a way of playing tricks on all of us, both the unexpectedly happy variety and that other kind. Don't worry about the runs you miss. Sometimes the best advice is simply to run with a smile on your face, and to enjoy and appreciate every workout. Come to think of it, that's always the best advice.

FFF Diva Update: Who, What, Where, When, and Why?

Hello FFF Diva Fans and Followers!

I HOPE YOU ARE ALL HEALTHY DURING THIS COLD SEASON!!! : )

I know, it's been a very long time since I last posted a blog. I plan to write more detailed and extensive blogs, but here is a quick & dirty (it's a saying) update:

1. I successfully finished my first marathon on my 25th birthday! On March 21st I completed the Los Angeles Marathon with my sister & cousin. More details to come.

2. I got sick for about two weeks in March, and so missed a lot of Operation Boot Camp. Because of this I withdrew myself from the 90 day make-over your body competition. Even though I didn't win, I still feel like a winner because before I withdrew I found out I lost 2% body fat and gained 6 lbs. of muscle! I plan to dunk in the hydrostatic water tank again soon to see a progress update since my marathon. Stay tuned!

3. I was forced to take an unplanned vacation from work to use my paid time off, and so my sister and I visited El Paso, Texas (and Santa Fe, New Mexico) for about two weeks. It was a nice break, especially since my boyfriend also recently broke up with me too. More details to come.

4. I still have a running goal to run 1,010 miles in 2010. I ran 84 miles in January and other 84 miles in February, however being sick in March really held me back. Time to get back to the running groove. DailyMile needs to be updated!

5. I ran a 10K in Santa Cruz this past weekend! It was wet & rainy, and ended at the beach! Photos to follow.

Anyways just wanted to say hello and hope we can all keep in touch and motivate each other again!

All the best,
FFF Diva Mo