FFF Diva Article Research: "The Golden Rules of Weight Loss" by Sarah Butler

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FFF Diva Mo's DISCLAIMER: This is probably the LONGEST research article I have ever posted, however it is so on point. I have been running competitively since May 2009 and it wasn't until I really was honest and changed my eating style in the last two months that the weight came off AND stayed off. No more YO-YOing here! = )
<3 FFF Diva Mo

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The Golden Rules of Weight Loss

Running keeps you fit, healthy, and happy, but to lose real weight, you also have to focus on what you eat.

By Sarah Lorge Butler
From the April 2011 issue of Runner's World

Runners know the miles they log on the pavement, trails, and the treadmill are great for keeping them fit and healthy. High on the list of the sport's many virtues? It is an amazing tool for weight control. But weight loss is a different story. Because you run, you may think you can eat whatever you want and still drop pounds. Unfortunately, that's not true. Running is only half of the equation. You have to look hard at what and how you eat, too.

Leslie Bonci, M.P.H., R.D., pinpoints eight crucial nutrition rules of weight loss in Run Your Butt Off!, a new Runner's World book for beginning runners who are coming to the sport to lose weight. (The book also includes a sensible beginner's training plan and tips for runners of all abilities from Runner's World coach Budd Coates, M.S.) Bonci's advice can help any runner who wants to lose weight—whether it's five pounds or 25. She'll show you how to track your food intake, space meals to ward off hunger, and honestly reckon with the calories you consume in a day (brace yourself). These methods were tested by real runners who overhauled their eating habits and shed dozens of pounds over 12 weeks. And if they can do it, so can you.


RULE 1: TAKE REALLY GOOD NOTES
Writing down everything you eat may sound tedious, but it pays off: Studies have shown that people who log their food intake regularly keep more weight off than those who don't take notes. Bonci recommends recording everything you eat for at least one week (and then doing so again every few weeks after that), making sure to include important details, such as when, where, why, and how much you eat. "Reviewing these details will help you glean important information about your habits," says Bonci, "and highlight ways you can make healthier choices."

Make It Work
"My clients have different systems for keeping a food log," says Bonci. A notebook will do the trick, as will an Excel sheet, or storing details in your iPhone. Bonci suggests recording whether or not you're hungry when you eat and grading the day from 1 to 5 ("1" is a day with unhealthy food, and "5" is a superhealthy day). "This can be a reality check," says Bonci, "like, I'm not doing so badly after all, or My diet is worse than I thought."

To get an idea of what your log might reveal, review the entries below from test panelist DORENE HELTON. She recorded the first at the program's outset and the second after making changes that added up to a 20-pound weight loss in 12 weeks.

BEFORE
7:30 a.m., In front of computer
• Bowl of Special K with 1% milk (173 calories)
• 2 cups of coffee with 1/4 cup 1% milk (31)

11:45, Kitchen table
• Tuna sandwich with mayo, relish, 1 slice cheese, 2 slices wheat bread (470)
• 1 glass 1% milk (105)

2:30 p.m., In car
• Starbucks medium caramel latte with whipped cream (420)

3:30, Kitchen table
• 1/2 apple and water (47)

7:00, Kitchen table
• 8-ounce steak, 1/2 cup mushrooms, 6 asparagus spears (452)
• 6 strawberries (23)
• 1 glass 1% milk (105)

9:00, In front of TV
• 5 crackers (88)

Total: 1,914 calories
Helton used to get a caffeine fix from sugary drinks. Now she has coffee for a fraction of the calories.
Helton realized she was mindlessly eating (and taking in unnecessary calories) watching the tube.


AFTER
7:30 a.m., Kitchen table
• Kashi Go Lean Crunch with blueberries (200)
• Cup of coffee with fat-free milk (14)

10:00, Kitchen table
• Medium coffee with fat-free milk (28)

12:30 p.m., Kitchen table
• Turkey sandwich with 2 oz turkey, thin layer of mayo, 1 slice cheese, 2 slices whole-wheat bread (380)
• 4 celery sticks, 4 cherry tomatoes (21)
• 1 banana (105)

4:15, Kitchen table
• Balance Bar and apple (295)

8:45, Kitchen table
• 6-inch Subway sweet onion chicken teriyaki sandwich with lettuce, onion, and sweet peppers (380)
• 1 cup fat-free milk (91)

Total: 1,514 calories
Helton adds antioxidant-rich blueberries to her filling, high-fiber cereal.
On days she doesn't get home until late, she has a high-protein afternoon snack so she doesn't overeat at dinner.



RULE 2: MEASURE WHAT YOU EAT
Get out a cereal bowl. Fill it as you normally would with your favorite brand. Read the label to find out the serving size and the calories per serving. Look at what's in your bowl. Is it more than a serving? Less? Chances are it's more than you think. Pour it into a measuring cup to find out.

"We measure with our eyes," says Bonci, "and our eyes are terrible judges of portions." Case in point: A study in the American Journal of Preventive Medicine found people serve themselves up to 53 percent more ice cream when simply given a larger scooper and bowl. And since research shows people eat about 92 percent of whatever is in front of them, it pays to know what an appropriate serving should look like. The only way to know that is to measure what you're eating.

Make It Work
While it may seem like a hassle at first, measuring out food can quickly become part of your daily routine. And after a few weeks of practice, you'll begin to train your eyes and brain to recognize what a serving should look like without having to actually measure. But first, you need the right tools to get started.

KEEP EQUIPMENT HANDY
Leave a set of measuring cups and spoons on your kitchen counter so you remember to use them.

THINK CONVENIENCE
Put a collapsible measuring cup in your favorite breakfast cereal so it's easy to measure during your morning rush.

SNACK SMART
Read the label on snack foods, and divide cookies, crackers, pretzels, and chips into individual servings. Store each in an airtight bag or container.

MAKE YOUR MARK
Read the label on block cheese to find out how many servings are in the package, then score the cheese appropriately.
RULE 3: BEEF UP YOUR PROTEIN INTAKE
Protein is essential for a healthy body; it builds muscle and preserves lean body mass. Every day, runners need at least a half gram of protein per pound of weight. For a 150-pound person, that's 75 grams. Protein also plays a key role in weight loss, says Bonci. It takes longer to digest, so you feel fuller longer, and it helps keep blood-sugar levels steady, so you don't get ravenously hungry and feel the need to overeat.

But it's not just how much protein you consume, but when you consume it that's important: Studies show you should spread your protein intake throughout the day, eating some at each meal. "Doing so is better for bone health, muscle mass, and satiety—feeling full," Bonci says. "It's more beneficial than eating very little protein during the day, then at night sitting down to a huge piece of meat."

Make It Work
Even if you add protein to every meal, it can still be hard to meet your daily needs. Bonci suggests getting more by adding it to your snacks. "Many snack foods are high in simple carbohydrates that digest quickly and are low in protein," says Bonci, "so they don't keep you full for long." These weight-loss friendly options offer a dose of protein to satisfy your hunger.

• Smoothie with low-fat chocolate milk and whey protein isolate (27 g protein)
• 5.3-ounce container of fat-free Greek yogurt (15 g protein)
• 1/2 cup cottage cheese with vegetables to dip (14 g protein)
• 1/4 cup roasted soy nuts (13 g protein)
• 1/2 cup edamame (11 g protein)
• 1 cup Raisin Bran cereal and 1/2 cup skim milk (9 g protein)
• 2 tablespoons of peanut butter on a banana (9 g protein)
• 2 slices reduced-fat cheese with an apple (7 g protein)



RULE 4: ADD COLOR TO EVERY MEAL
Eat red, yellow, orange, green, or purple food—and Bonci doesn't mean red wine and Lucky Charms. She's talking about packing your diet with fruits and vegetables. They're low-calorie and loaded with vitamins and minerals your body needs to function, keep your immune system up, and maintain strong bones and muscles. They're also rich in fiber, which is key for slimming down. Tufts University researchers have found that people who eat high-fiber diets are less hungry and lose more weight than people who eat less fiber. "It takes longer to process fiber," says Bonci, "so you're full longer."

Make It Work
"Many people have good intentions and buy a bunch of fresh produce," says Bonci. "Then they forget to use it, and find it later rotting in the bottom of their fridge." While fresh is great, it's not the only way to work in fruits and vegetables.

"Frozen, canned, dried, jarred—those are all fine, too," says Bonci, who suggests filling at least one-third of your plate with vegetables. Use these ideas to color every meal, and you'll be on the path toward good health and weight loss.

Breakfast
• Add a sliced banana to cereal.
• Add frozen, defrosted berries to yogurt.
• Have a glass of tomato juice.
• Add jarred salsa to scrambled eggs.
• Top a waffle with canned peaches.

Lunch
• Put extra vegetables like cucumber or shredded carrots on sandwiches.
• Use hummus or refried beans as a spread, instead of mayo or mustard.
• Have raw vegetables in place of chips or pretzels.
• Blend frozen fruit with seltzer for a peppy drink.

Dinner
• Grill vegetable kebabs as well as meat.
• Add dried apricots or golden raisins to rice pilaf.
• Roast vegetables on the weekend and add to salads all week.
• Add frozen vegetables or canned white beans to spaghetti sauce.
RULE 5: STOP GRAZING!
A few years back, "grazing" came into vogue in dieting circles. The idea was that instead of eating three meals a day, you'd eat six or so small meals. The rationale seemed reasonable: You'd never get too hungry, and then you wouldn't eat too much at any one meal. But a study published in 2010 in the journal Obesity found that people who eat low-calorie diets feel more satisfied and less hungry when they eat three times a day compared to six times a day, suggesting that mini meals aren't beneficial for appetite control. People also tend to graze on unhealthy foods like crackers or cookies, says Bonci. "Most people don't graze on vegetables or chicken." Eating constantly throughout the day increases salivary secretion, explains Bonci, and the production of digestive enzymes that stimulate the gut. "The appetite switch is always on," she says. "You can't really know if you're hungry or full if you're constantly exposed to food." As Bonci puts it: "Cows graze. People shouldn't."

Make It Work
Divide your calories around three meals and one or two snacks, going at least three hours and up to four or five without eating. The goal is to eat when you're hungry but not starving, which reduces the risk of overeating. It will take a few weeks to find the timing that works best for you, but here are two plans to get started.

Scenario 1
8 a.m. Breakfast
12 p.m. Lunch
4 p.m. Snack
7 p.m. Dinner

Scenario 2
7 a.m. Breakfast
10 a.m. Small snack
1:30 p.m. Lunch
5:30 p.m. Dinner
9:30 p.m. Snack



RULE 6: ALWAYS HAVE A PLAN
Runners—like anyone else—encounter trouble when there's nothing healthy at home. What's for dinner? Nothing? Might as well do takeout. "You can whack a lot of calories by creating a menu and making a meal plan," says Bonci, "and then shopping ahead of time for the ingredients you need to execute that plan." That doesn't mean you have to be rigid about your menu if, say, you get held up at work. But you should have a sense of what you're going to eat over the next seven days.

Make It Work
Set aside one hour every weekend to map out your meal plan for the coming week. Then create a shopping list for the ingredients you'll need. Stock up on quick-and-healthy staples, such as tomato sauce and whole-wheat pasta for busy days. You'll notice when you take the time to plan meals, one thing will be missing from your grocery cart—junk food. "If you've got produce, dairy, lean meat, and whole grains in there," Bonci says, "then the Cheetos, cookies, and soda become the top-off instead of the major component. There just isn't room for the bad stuff."

A WEEK OF GOOD DINNERS
SUNDAY: Broil marinated skirt steak. Serve with roasted asparagus and brown rice (stir in raisins and pecans).

MONDAY: Slice leftover steak and wrap in a whole-wheat tortilla along with pepper strips and jarred salsa.

TUESDAY: Roast a chicken (or buy one already cooked). Eat half with a baked sweet potato and steamed broccoli.

WEDNESDAY: Cook rigatoni and one bag frozen Italian vegetables. Combine with spaghetti sauce and leftover chicken.

THURDAY: Bake halibut topped with onion and a can of seasoned, diced tomatoes. Serve with quinoa and salad.

FRIDAY: Cook instant whole-grain brown rice. Top with greens, shrimp, pineapple, and sesame dressing.

SATURDAY: Grill beef and vegetable kebabs. Slice up a baking potato, toss with olive oil and salt. Grill on foil.
RULE 7: SLOW DOWN!
Here's another mealtime experiment for you. Check the clock when you take your first bite of dinner. Look at it again when you're finished eating. How much time has elapsed? Five minutes? Ten? The longer, the better.

Scientists know it takes at least 15 to 20 minutes for nerve endings in the gut to send the signal to the brain that says, "Yup, I'm fed! You can stop eating now!" Wolfing down a meal faster than that can lead to overeating—and that can pack on serious pounds. In fact, a study published in 2008 in the British Medical Journal found that people who eat quickly and eat until they feel full are more than three times as likely to be overweight than people who take their time and eat slowly.

Make It Work
You have to teach yourself to eat slower, simple as that. It can be a gradual process of increasing the amount of time you take for meals. "If you're used to taking three minutes for breakfast," says Bonci, "slow down and take five, then make it 10. If you consume your lunchtime sandwich in front of the computer in five minutes, stretch it out. Eat half, wait a few minutes, have a few sips of water. Then eat the other half."

The other benefit of slowing down and concentrating on what you're eating? "You might actually enjoy the experience," says Bonci. "Chew your food, taste it, and savor it rather than inhaling it and getting on to the next thing." Try Bonci's other tips for slowing down your next meal.

SIT DOWN
Don't eat standing at the counter, which makes it easier to get distracted or quickly refill your plate. Sit down at your kitchen or dining-room table.

AVOID FAMILY-STYLE
When food is at arm's length, you're tempted to refill your plate and eat more than you need. Keep it on the stove or counter and away from the table.

DON'T EAT ALONE
It takes longer to eat (and is more fun) when you're talking to other people.

BE WARY OF THE TV
If you're hungry while watching TV, measure out a finite amount of food and put the bag away before you sit down. Don't leave the bag open so you can reach for additional handfuls.

EAT IN LIKE YOU'RE EATING OUT
Mimic restaurant eating at home. Put your salad on the table, eat it, and then serve the main course. It extends the time it takes you to eat.

DON'T DRIVE HUNGRY
Try to go a whole week without consuming anything in the car. You can't be concentrating on the road and your food.



RULE 8: DO NOT RUSH WEIGHT LOSS
In Bonci's experience helping clients lose weight, she's noticed the self-education process takes about 12 weeks. You need three months to train your brain to make a habit of good consumption behaviors. You need three months to get used to reading labels at the grocery store, to learn how to plan your meals and shop, to figure out how to add in more fruits and vegetables.

Quick-fix or fad diets, like those that rely too much on one ingredient (remember the cabbage soup diet?) or exclude nutrients (like fat or carbs), are destined to fail because they're just that—a quick fix. "You want habits that are sustainable for years, not a few days," says Bonci. And it takes time to develop these habits. Remember, you're a work in progress, as an eater and an athlete.

Make It Work
One of the keys to slimming down for good is avoiding some of the common mistakes people make when trying to lose weight quickly. They're usually errors of deprivation: limiting options until your taste buds get bored, or holding yourself to impossible standards. Then when you fall off the wagon, all the bad habits quickly return. So remember to be flexible, and don't be too hard on yourself.

MAKE YOUR FOOD TASTE GOOD
"When people go into diet mode, all they eat is grilled chicken salad day in and out," says Bonci. "Pretty soon their eyes, tongue, and brain start begging for something else—like salty chips or sweet ice cream." She suggests trying foods with different textures, spices, and flavors. The more variety, the less likely you'll experience cravings for less healthy items.

KEEP FINE-TUNING YOUR PLAN
Sometimes an injury throws your upcoming race out the window. So you readjust and come back stronger. Same holds true for your diet. A good way to re-examine your strategy is to restart your food log. You might realize you've been hungrier on tough workout days and need an extra snack. Or you might see you've been rushing through lunch and should slow down.

DON'T GIVE UP
Just because you had an extra cookie, don't fall into the "I've blown it" mind-set. "People set up such rigid guidelines," Bonci says. "Then it's, Uh-oh, I deviated, so I might as well continue eating until I go to bed. Get out of the 'good' or 'bad' mind-set. Maybe it was more than you wanted, but it's not the end of the world. Move on. You'll be far more successful on your path to weight loss."
BOOST THE BURN
Best running workouts to blast more calories

Go Long
The longer you run, the more calories you burn, says Runner's World coach Budd Coates, M.S. Add one to your routine every other week. But build up slowly, so your total weekly mileage doesn't jump by more than 10 percent in a week.

Go Faster
Speedwork is a great calorie burner, since you burn more calories per minute, says Coates. Run for 10 minutes at a comfortable pace. Then alternate running hard for one minute and easy for one minute, five times.

Go Up
Hill running takes more effort, so it burns more calories. Find a route with four hills, and run it once a week. Or run hills on the treadmill by adjusting the incline.

Go Double
Coates suggests starting the next part of your routine, like strength training, right after your run to extend the time you're active and burn more calories.



FAT TRAPS
Survive high-calorie situations unscathed

Problem: Happy Hour
Survive It: Alcohol stimulates appetite, so pre-empt that hunger with a snack with protein. Don't linger at the bar if unhealthy foods are within reach. Order low-calorie drinks, like a glass of wine or light beer.

Problem: Afternoon Munchies
Survive It: Is it hunger or boredom? If it's boredom, take a walk to the water fountain for a drink. If it's hunger, plan a healthy snack. Or save half your lunch to eat when you hit your afternoon lull.

Problem: Office Goodies
Survive It: If the cake is for a really special occasion, have a slice. Then make a compromise later. Save the nuts and fruit you brought for tomorrow. And move treats to the fridge so they're out of sight.

Problem: Family Barbecues
Survive It: Bring a healthy dish, like fruit salad. Then enjoy the special foods you don't have regularly. Avoid everyday options, like potato chips—they don't taste different just because you're at a party.

FFF Diva Updates: Life as I Know It - In Highlights

Hello fellow FFF Diva followers and fans!

I know it's been almost a month since I last updated! FOR SHAME! However, not only am I going to give you some highlights I will also throw in some motivational extras to make this upcoming well even more inspiring!

Mo-updates:
*In January I ran 91.65 miles to complete my Run 84 Miles a Month Challenge for January
*I ran the 5K Waterfront Run in San Francisco with the wonderful Ladies of OBC
*I am participating in a 365 Day Experiment (see below Mo365: The 2011 Experiment)
*I started my LAST semester of my MBA graduate school program (I graduate in May)
*I am currently training for the Marin County 1/2 Marathon for April 2011
*I got elected to the California Democratic Party: Assembly District Delegate for Aseembly District 24 (I am a young politician!)
*I started cooking actually recipes and food in the kitchen from scratch. Whoa!
*I am going to be a regular guest on my friend NickyP's On-line Radio Show: "What's the 'T' with Nicky P." It's available via podcast on www.radio.dominican.edu. Yesterday was the first episode! Fuuuuun!

Welcome to Mo365: The 2011 Experiment

I want to chronicle and generate ideas on my experiment this year: to do something new thing every day. Anything from trying a new food, going to a new place, meeting a new group of people, learning a few new words in a different language, learn a new skill, (attempt to) learn a new instrument, etc.

In short, I want to have 365 new experiences next year.

I'm interested in seeing how this evolves over the course of the year. I will need your help to hold me accountable and suggest new experiences! = )

Also, I really have to send special thanks to my friend Alicia for inspiring me to take this on in the first place.

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My friend Laura has adopted this as her MOTTO. I totally love it...


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This is how I feel about running races. I felt this way after my first 5K, 10K, 1/2 marathon, and full marathon:

"When I first started doing races, I didn't understand why people did them. I thought it was boring. But give it a try. If you're new to the sport, or maybe even an infrequent runner, try it. Once you do it and finish a race, there's such a feeling of self-accomplishment—that's really been one thing I've taken away from doing running events. Because it's just you, and you have just yourself to credit for doing what you did. It's always a great feeling afterward, because you know you did it all yourself." -Mike Bettes, Meteorologist, The Weather Channel

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My friend Karen came across this video the other. She thought it fitting for all of us pushing past our comfort zone:



That's it for today. Things have been so busy with school, work, running, working out, and commuting, but I can never forget to touch base with my fellow workout buddies! Also, feel free to drop a line to let me know how y'all are doing. Inspiration comes from all sources and I want you to inspire me. = )

All the best,
FFF Diva Mo <3

FFF Diva Resolution: "3 Ways to Stick to Your Running Resolution" & 84 Miles a Month Challenge!

3 Ways to Stick to Your Running Resolution

By Patrick McCrann
Marathon Nation
For Active.com

With the New Year upon us, your peers and countless websites are undoubtedly urging you to make resolutions to be a newer and better you. While I think this annual exercise can be a useful one, the changes we pick almost never turn out to work the way we planned — sometimes this is good, sometimes it isn’t. In this article, my aim is to give you some food for thought that can help you make the most of your critical few resolutions. Here are my top four tips to master the annual resolution process.

You Are Already Awesome
No, seriously. You are. As a runner you have connected your passion for something and turned it into a physical habit that is good for you. It doesn’t matter if you run to win or run for fun, if you run every day or just a few times a week. Whatever “regular” means for your routine, you have it down. This simple act places you in — no joke — a ridiculously small percentage of Americans who exercise regularly. And by small I mean 1 percent.

When’s the last time you were in the top 1 percent of something? Think about it.

Of course you have some work to do. Change is hard. New habits don’t just stick. Yes, you will stumble more than once with your goals. But before we start with this year, I wanted to let you know just how far you’ve already come. Nice work!

All Big Changes Start Small
It’s tempting to pick something pretty epic as a goal: Lose 50 pounds. Travel to Nepal. Learn a foreign language. These are all suitably big as to seem cool and motivating. The issue is that some things are so big — and out of the ordinary — as to defy success from where you stand right now.

Instead of losing 50 pounds; try losing 5. Instead of traveling to Nepal; try determining where you want to go there (read) and how much it will cost (a budget). Instead of learning a foreign language; try to replace your most common daily phrases and/or words with their foreign alternatives (hello, how are you, what’s going on, can you please help me, I don’t know how to, etc.).

Instead of just thinking big, take it one step further and break it down into some very basic goals. The idea here is to create some basic and fundamental momentum, the power of which will help drive you more deeply toward achieving the overall target you set. You’ll be amazed at how powerful this can be.

Stop Dreaming, Start Cloud Seeding
Cloud seeding sounds pretty far-fetched; I think I first heard of it during a Buck Rodgers episode (yes, I am that old!). But it’s actually done today and can be a powerful lesson. With the end goal being more rain / water, traditional solutions revolved around diverting water from areas where it was more plentiful. Done via aqueducts and pipes, this is a geographically difficult and complex solution that often comes with territorial issues. But who owns the clouds that deliver the rain? Answer: No one.

It’s brilliant really, tweaking something just slightly so as to create the desired effect on the ground. You can do the same thing and you don’t even need the ability to travel through space like Buck. Looking to become an early riser? Set a “go to bed” alarm to guarantee sleep. Set out your early morning clothes ahead of time. Get a coffee machine with a timer.

Want to run longer this year? Pick incremental distances. Recruit “long-run buddies." Map out some new cool places to get to.

Trying to avoid another overuse injury? Focus on five minutes of stretching after each workout. Consider foam rolling at night during a TV session. Consider a weekly yoga or Pilates session.

Get Accountable
Having a goal is one thing. Telling other folks about it is another. You might hesitate to share what you want to achieve, but you might be surprised to find that you are not alone. Some of our most basic goals around fitness, health and wellness aren’t unique to us. After all, we could all stand to lose a few pounds, right?

More importantly, involving others makes you accountable and more likely to achieve your goal. It can be a public challenge done via the web or just between friends. Maybe it’s a friendly challenge or a hardcore, money-on-the-table proposition. Whatever works for you, do it. Just don’t keep the goal to yourself unless you are supremely confident in your personal abilities. If there’s no one else, you can tell me on Facebook or Twitter. I promise I won’t bug you about it, and I’ll even silently root for you.

Good luck. I hope you liked my tips and found them useful. If you did, please pass them on to your friends and family. Who knows who you might help.

Marathon Nation is the home of Coach Patrick and his real-world, pace-based marathon training system. Download one of our free resources, find your personal marathon training schedule or join us online to share your training and racing with our growing community of runners. Find more quality articles and video analysis resources online at Marathon Nation: www.marathonnation.us.

Training for a marathon? Download our free PDF guide that will walk you through the final, most critical parts of the pre-marathon experience. You can register to download it from Marathon Nation.

Looking to improve your overall running? Download a free copy of our 29 Tips to Transform Your Running eBook.

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84 Miles a Month Challenge

"Nobody cares if you're not a good dancer. Just get up and dance. The same holds true for racing. Whether first or last, we all cross that same finish line. Just get out there and run." -Dean Karnazes, Ultrarunner and best-selling author

Have you ever wanted to challenge yourself? How about by running 1,000 miles in a year? Is it doable? Of course! It's only about 84 miles a month, which is roughly 2.7 miles a day!

Don't believe me? Well I belong to a wonderful exercise community called Operation Boot Camp and we (and our friends and family) are taking on this challenge and I want to invite all of you too!

Initial Breakdown from our Run 84 miles in January FB page:
http://www.facebook.com/#!/event.php?eid=184530704891885

Hey Guys,
Mia (one of my friends from boot camp) gave me this idea. She has made a challange on her Nike+ to run 84miles in January.
So here is the challange if you wish to accepted:
Run 84 miles in the moth of January.. This breaks down to 2.7miles a day..
You will post your run here to keep yourself accountable. This will be a fun challenge because this will set the tone for the rest of the year. If we start on the right foot the rest of the year will be super easy.. Hope you guys will join...

I do hope all of upu join! To date I have run about 60ish miles and counting just this month! Slow and steady wins the race! My OBC instructor Alex started a Facebook Group just for this challenge:

http://www.facebook.com/#!/pages/84-miles-in-a-month/185993431425310

Feel free to join us and be part of our supportive running and exercise community!

FFF Diva Out,
<3 FFF Diva Mo

Baring It All: The Barefoot Running Trend

Baring It All: The Barefoot Running Trend.
by Susan Rinkunas, RUNNER'S WORLD

Have you seen the alien shoes spotted on celebrities recently? Matthew McConaughey and girlfriend Camila Alves wear them to work out, actor Channing Tatum runs in them, and Heisman Trophy winner Eddie George sports them for beach football.

Just what are these funky, rubber glove toe socks? They’re Vibram FiveFingers—shoes that are meant to mimic the experience of running without shoes, yet protect your feet from dirt and debris. Why would people want to run without their cushy trainers? Running without shoes can strengthen your feet, ankles, and lower legs and improve balance. Some say modern running shoes are to blame for injuries. And one man wrote an immensely popular book that concluded as much.

Vibram started making the five-toed shoes in 2006, but the trend really picked up steam last year, following the publication of Christopher McDougall's book “Born to Run.” The book describes how Mexico’s Tarahumara Indians have become some of the greatest long-distance runners in the world despite running barefoot or in sandals fashioned from tire rubber. McDougall chronicles an ultramarathon race in Mexico’s Copper Canyons attended by a group of Americans including “Barefoot Ted” McDonald, who either ran sans shoes or in FiveFingers, in case of sharp rocks. The author argues that we’d be better off without the souped-up shoes marketed to us by giants like Nike and Adidas, which he says have done nothing to prevent injuries. The book made “The New York Times” bestseller list, and now TMZ is photographing celebrities in their very own lizard shoes.

According to CNN, the FiveFingers have become so popular that the company is having a hard time keeping them in stock—and stopping counterfeiters from selling knock-offs online.

Some barefoot devotees simply like the sensation of feeling the surface they’re running on while others swear up and down that ditching traditional running shoes has helped them prevent injuries. While there’s no scientific evidence to support the latter claim, we do know that running barefoot or in barefoot-style shoes like the FiveFingers or Nike Free changes one’s running mechanics. When runners aren’t wearing shoes with built-up soles, they tend to land in the middle or toward the front of their feet rather than on their heel and researchers believe that such midfoot or forefoot striking results in less impact on the body. But as Susan Paul, M.S., exercise physiologist and program director for the Orlando Track Shack Foundation says, “To date, there are no studies indicating that running shoes contribute to injury or, conversely, that barefoot running reduces injury or makes you run faster.”

If you’re thinking about shedding your shoes, consider these guidelines:

1.Barefoot training is not for people who are just starting to run or returning from a long layoff—it’s something to slowly incorporate into an existing running regimen.
2.If you have persistent or serious foot problems, consult your podiatrist first.
3.Ease in slowly. Paul advises starting with a few minutes on a flat, relatively forgiving surface once a week. Grassy fields, smooth roads, and soft trails qualify. Running on sand might be tempting, but barefooting newbies should stick to wet sand at first as the unstable soft stuff puts a lot of torque on your joints and is much harder to run on.
4.Listen to your body. “Barefoot Ken Bob” Saxton, founder of runningbarefoot.org and finisher of more than 70 barefoot marathons, says, “Luckily, your feet are sensitive, which is a good thing. Listen to them and they'll keep you from doing something stupid.”
Has anyone run barefoot or in minimalist shoes like Vibrams? What did you think? If not, would you ever try it? Why or why not?

Susan Rinkunas is an associate editor at Runner’s World, a magazine (and website) that informs, advises, and motivates runners of all ages and abilities—and we mean it. Her blog on Yahoo! Shine offers tips on running technique, nutrition and weight loss, shoes and apparel, and balancing fitness and life.

FFF Diva Motivation: "How to Improve Your Run All Day Long"

Hi friends, fans, and other FFF Diva followers!

It has been about two months since my world turned upside down when I decided to leave my last career to finish my MBA graduate school program (3 classes left & counting). I went from working well over 40 hours a week and enjoying at least 2 or more hours a day in my car (commute), while trying to take care of family (I have no kids--I live at home), & battle a weight loss journey TO working in a slow paced job at a law firm 15 min away from home, enough time to take care of my grandparents while have a social life, & FINALLY take back control of my weight loss journey by training for my SECOND running marathon this year. Ah yes and I am 25 years old and very Filipino.

What's my point?

I am so happy, because instead of pursuing happiness I am creating it! I always complained about my commute, and although I loved my career how demanding it was, and so on & so forth. When I made big life decisions in May regarding my career I was also making big life decisions for my family and health. Because I now work a hell of a lot closer to home we didn't have to hire a caregiver to come to our house to take care of my 80-something year old grandparents. Because I have a shorter commute and a flexible work schedule I can really focus on all the things associated with training for a marathon (running schedule, training schedule, etc), and most of all be prepared & plan ahead for my daily nutrition.

Other fast fun MO-tastic factoids:
1) I am a wedding officiant and will be performing two wedding ceremonies in August and October 2010. One will actually be at a kiddie amusement park! You may call me Revered Maureen or Rev Mo for short. No seriously.
2) I am running my second marathon in San Francisco this October 2010. My first marathon was in Los Angeles on March 21, 2010 (my 25th birthday)!
3) My sister and best friend Leilani is moving to El Paso, Texas next week. This means I will be a primary caregiver to my grandparents. Therefore, yesterday I became certified by the American Red Cross in CPR for child/infant/adult, AED, and basic first aid. I'll be working on a disaster emergency plan & survival kit(s) for my house, car, & office.
4) Most of my go to karaoke songs are either by ABBA or Cher. Typical.
5) This Sunday I will be running the beautiful Wharf to Wharf Race which is a 7 mile race from Santa Cruz to Capitola. I am running it with my sister Leilani and the wonderful ladies of my 6am outdoor cardio boot camp OPERATION BOOT CAMP. Results and photos to follow!

My life has changed drastically in the last two months, and everyday is a new adventure, but it's totally okay with me.

TOTAL WIN. : )

Anyways, below is an article I found that really had some great tips on how to improve not only your run time but your running motivation. I know I need whatever support I can get.

Last note before I go:
If this is your first time reading my rambling blog...THANK YOU! : )
Also, if you have been a long time reader & supporter BIGGER thank you. Why? Because you have seen me at my best & my worst. It's been about a year since I started this blog and I have received so much love and support from friends & total stranger all with the same goal: TO TAKE BACK OUR LIVES--THE HEALTHY WAY.

All the best,
FFF Diva Mo <3





"How to Improve Your Run All Day Long"

By Liz Plosser
Runner's World

A typical day is filled with obstacles that threaten your five-miler. It might be the staff meeting doughnut fest that could sabotage a workout, or the exploding inbox of e-mails that makes it tough to unplug and lace up. And then there's that Conan habit that could have you reaching for the snooze button instead of your shoes.

Whether you exercise in the morning, afternoon, or evening, how you go about your day has a direct impact on the quality of your run. "All of the actions we take during the day can enhance or hinder our workouts," says Aimee Kimball, Ph.D., director of mental training at the University of Pittsburgh Medical Center's Center for Sports Medicine. "Eat smart, get enough sleep, stretch your legs, and those actions can lead to a faster pace, less fatigue, and better attitude when you run." To perform your best, you've got to plan your day right. Here's how:

5:30 A.M. Don't Hit Snooze
Morning runners should resist the temptation. Unless you're chronically sleep deprived, get up with your alarm and run. "Once you get going, you'll feel better, and the running will help shake off the sleepiness," says Thomas Balkin, Ph. D., chief of the department of behavioral biology at the Walter Reed Army Institute of Research. "The occasional night of inadequate sleep will not have catastrophic results."

7 A.M. Shower
Start your postrun shower with at least a few minutes of cool water for a mini version of an ice-bath. "Cold water constricts blood vessels to reduce swelling," says Michael Conlon, P. T., of Finish Line Physical Therapy in New York City. Haven't run yet? Crank the faucet to warm, and then afterward, stretch while toweling off to loosen up tight muscles.

7:30 A.M. Drink Water
And continue throughout the day. "Your urine should be pale yellow," says Lisa Dorfman, M. S., R. D., director of sports nutrition and performance at the University of Miami. "Clear urine probably means you're overhydrated. Apple juice-colored urine could mean you're dehydrated."

7:45 A.M. Eat Smart
Morning runners need carbs (for energy) and protein (for muscle recovery). Dorfman says. Running at noon? Opt for fruit with oatmeal or a whole-wheat bagel. "The meal before your next run should be the most carb-rich of the day," she says.

8 A.M. Dress for Success
Choose footwear with good support and cushioning. Avoid narrow shoes — squeezing into them after a midday run can exacerbate blisters and pinch swollen feet.

9 A.M. Ignore Your Inbox
"Reset your e-mail so it doesn't 'ding' every time you receive a new message, and check it as infrequently as you can," says Marsha Egan, author of Inbox Detox. "It takes four minutes to recover from any interruption. If you check e-mail 30 times, that's 120 minutes of wasted time every day." That's time you could use to work out.

10 A.M. Snack
Eating a 200-calorie mini-meal (energy bar; yogurt) two hours before a lunch-hour run will fuel your workout. It'll also help you resist the conference room doughnuts, which may make you feel lethargic, cranky, and achy during your sweat session.

10:30 A.M. Take a Walk
Stretch your legs every 60 minutes. "Get blood flowing to your leg muscles to alleviate stiffness," Conlon says.

11 A.M. Chat Up a Coworker
"Talking about your running goals makes you less likely to blow off a workout," Kimball says. Tell your colleague you registered for a 5-K to solidify your commitment.

1 P.M. Prioritize Protein
Morning and afternoon runners need to make protein part of their midday meal for muscle recovery. Running at night? Protein is still important, but you'll need an extra dose of carbs for energy.

2 P.M. Wrap Up a Tough Task
Distance mentally taxing projects from your run. A recent study reported that people who did a challenging job before a workout stopped exercising sooner than when they didn't strain their brains before hitting the gym. "You don't train as well when you're mentally fatigued," says study author Samuele Marcora, Ph. D.

4 P. M. Use Visual Cues
" My running log is the background on my computer," says Chicago marathoner Nate Cook, 32. "When I look at my progression of mileage, it puts me in the mood to run." (For more, see "Desk Inspiration," below.)

5 P.M. Tune In
You can listen to any music that motivates you, but cueing up a running playlist is ideal, says sports psychologist Costas Karageorghis, Ph. D. "Runners associate workout music with the bodily sensations of running, and that shifts their mind-set toward superior running performance."

6:30 P.M. Refuel
"Morning runners need evening carbs to fuel tomorrow's run," Dorfman says. Lateday runners need protein. "A liquid-based meal, such as hearty soup with beans and a glass of milk, is comforting," she says.

8 P.M. Get Ready
If you're a morning runner, set out your clothes for tomorrow's workout, so you're not digging through a laundry basket looking for clean shorts at 5:30 a. m. Afternoon and evening runners should pack their gym bags now—you're more likely to forget a towel during the morning rush.

9:30 P.M. Unplug
Avoid using your TV, computer, or BlackBerry in the 30 minutes before bedtime, advises Edward Suarez, Ph. D., a sleep researcher at Duke University. A bright monitor can make it harder to fall asleep. It can also inhibit the production of melatonin, the hormone that alerts the body it's time for bed. A solid night of shut-eye will make it easier to power through tomorrow's run and will also aid muscle recovery.



Desk Inspiration
Your office's four gray walls may not be inspiring surroundings — yet. Aimee Kimball, Ph. D., suggests ways to get a mental boost from your workspace. —L. P.

PERSONALIZE
Hang an image of an athlete or loved one you admire. Or post a picture of yourself from a race where you PR'ed to remind yourself what you are capable of.

ACCESSORIZE
Decorate with running paraphernalia. Hang a postcard from the city of your next race, post bib numbers and finishers' medals, or keep your gym bag in plain sight.

SOCIALIZE
Log onto The Loop @ RunnersWorld.com. Create a profile, interact with others, and track training progress. "Social support keeps you motivated," Kimball says.

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 Article Research: "8 Tips for Your First Race"

8 Tips for Your First Race

By Bruce Fordyce with Marielle Renssen
Running & FitNews ®
American Running Association

If you're getting ready for your first race, here are some pointers to help you get there successfully:

1. Enter with a friend of similar fitness and ability. It will be less intimidating and more fun with a companion.

2. Make sure nothing you wear is new. Everything on your body, from socks to a headband should be road-tested.

3. Line up with runners of similar ability. If you run a nine-minute mile find the part of the pack that runs your pace, and that won't be at the front. Being swept into a pace that is too fast will be a bad experience and, of course, isn't fair to the faster runners who will have to navigate around you.

4. Always begin slowly. The easiest mistake for a beginning racer to make is to respond to the exuberance of the race and head out too fast. Doing so begs for an injury or at best a rotten finish because you spent your energy too early in the course.

5. Use the water stations. Keep yourself well hydrated. Sports drinks can help keep your energy up. Some marathons provide Vaseline, Band-Aids, and even masseurs.

6. Don't be disheartened when other runners pass you during the race. There will always be runners in front of you--and behind you.

7. Know when the cutoff time is for your race so that you can pace yourself accordingly. It is depressing to finish without a finish line and an official time. For a 10K, the cutoff is usually 1:30; for 15K, from 1:40 to 2:00; for some marathons, as much as 6:00.

8. Tuck some tissues in a baggie pinned to your shorts, just in case you need an emergency pit stop--it happens.

Adapted from Marathon Runner's Handbook, by Bruce Fordyce with Marielle Renssen, 2002, Human Kinetics, Champaign, IL, $19.95, 160 pp.

Running & FitNews, Vol. 20, No. 8
Copyright, The American Running Association

American Running Association, empowering adults to get America'syouth moving. For more information or to join ARA, please visit www.americanrunning.org.

FFF Diva Motivation: Why do you run?

The question gets asked. The answer never seems to capture the real reason. This may help.

FFF Diva Operation Boot Camp "Biggest Loser" Competition: Day 25

FFF Diva Challenge: Operation Boot Camp "Biggest Loser" Competition

DAY 25: Monday, January 25th, 2010

I was welcomed back to 6am boot camp by running suicides in the rain not only in the parking lot, but also on the grassy muddy hill. Not to mention the squats, jumping jacks, plank, & mountain climbers as a bonus. We did it!

A Boot Camp Conversation:
Mo: "Since when did we run suicides up a hill?"
Alex: "We always ran suicides. They just called it a different name so it wouldn't scare us off."
Mo: "Different name? Like what? 'Running really fast in short sprints back & forth between cones' is a name that definitely doesn't work for me!"

A Boot Camp Motivational Moment:
Mo: "Lakshmi you made it! You are only 10 minutes late! Great job finding us at the other side of the park & in the dark no less! What made you come?!"
Lakshmi: "You. I saw your status on Facebook that you ran a total of about 70 miles since January 1st! I only came in the rain, because I was motivated by your running. I am proud of you Mo. Thanks to you I am here today this morning suffering along side you."
Mo: "Haha. Suffering."
Lakshmi: "That's right. Suffering."

A Funny Office Moment:
Office Team: "Alright what is our 1 high and 1 low of the week?"
Mo: "I calculated my running mileage since January 1st. I have run about 70 miles so far! This past week I ran about 25 miles!"
Office Team: "Whoa"
--later that day--
Office Team: "We have decided to instill office health goals that we will hold each other accountable on!"
Mo: "How did this come about?"
Office Teammate: "Well because your exercise is putting us to shame. You know I have a brand new car that doesn't have even 70 miles on it. You have run more miles than my new car!"


Committed to rocking it out the healthy way,
<3 FFF Diva Mo

FFF Diva Operation Boot Camp "Biggest Loser" Competition: Day 11

FFF Diva Challenge: Operation Boot Camp "Biggest Loser" Competition

DAY 11: Monday, January 11th, 2010

Exercise: Today's activity was called "The Centipede." The instructors set up cones in a row and as a participant you weave in and out of the cones by side-shuffling & running. However, you weave in between participants who are at each cone doing an exercise such as holding a plank, sit-ups, push-ups, etc. After those set of cones you run and side-shuffle through another set of zig-zag formation cones. Bottomline is you are running through cones in the shape of a centipede. Oh boot camp at 6am is soooo grand. I will say though that rubber bottom gardening gloves have saved me all these cold and frozen mornings!

After camp I drove back to my house and ran a mile around my neighborhood park. I felt much better today because it was slightly warmer and the cold air wasn't hurting my lungs. PM cardio tonight after work!

Lately I have been getting messages about my running, goals, why I am running, which races I am doing, and how I am documenting it. Below are some useful websites that can address those concerns:

1. Why I am running:

Mile a Day (running for a cause)
http://mileaday.wordpress.com/

My sister Leilani and friend Katherine set up a running goal to run a mile a day for a cause. People sponsor them to run & I join them to support (I also have donated). We are raising money for breast cancer & diabetes prevention.

2. Which races I am running:

Active.com
http://www.active.com/

I use this website as my running & exercise bible. This website is a great resource to find local races, a running community near you, & fantastic articles to prevent injury & motivate you to be active in general!

3. How I document my running:

DailyMile
http://www.dailymile.com/

I LOVE this website. It's basically a Twitter but for those who run. If you keep a blog you can access a widget to keep a running track of how many miles you ran that day and how many miles you have run overall this year. When you access your profile on the website you have the ability to break down your running data by number of miles, how you felt, running times, and where you ran. You can also link it to your Facebook profile. Technology is fantastic!

Committed to health,
FFF Diva Mo

FFF Diva Operation Boot Camp "Biggest Loser" Competition: DAY 10

FFF Diva Challenge: Operation Boot Camp "Biggest Loser" Competition

DAY 10: Sunday, January 10th, 2010

GOAL: Running 1,010 miles in 2010

Exercise: Today I ran one more mile AFTER singing in 7:30am mass & do a PACT faith action at 9:30am mass. By running that one more mile I met my goal of running 20-ish miles a week!!!!

Week 1: 20 miles!

Next week: Hopefully 20 more miles!

Best,
FFF Diva Mo

FFF Diva Operation Boot Camp "Biggest Loser" Competition: DAY 9

FFF Diva Challenge: Operation Boot Camp "Biggest Loser" Competition

DAY 9: Saturday, January 9th, 2010

Exercise: This was the BEST DAY ever. Seriously. I am so proud I could cry with tears of joy. My sister Leilani, my cousin Ate Lisa (who already ran a full marathon at age 26), my cousin Jeremy (who is running with me & Leilani at the L.A. Marathon) ran with me 3.33 miles at Lake Chabot in Castro Valley. We have made a family decision to run different running trails together at least once a month. It's challenging especially since we all live in different parts of the Bay Area. Sooooooo proud.

AGAIN I stretched and foam rolled, but this time with family & this time while watching Lifetime's Bridezillas and America's Next Top Model. "I want wind in my hair!"

Committed to health & fabulousness,
FFF Diva Mo

FFF Diva Operation Boot Camp "Biggest Loser" Competition: DAY 8

FFF Diva Challenge: Operation Boot Camp "Biggest Loser" Competition

DAY 8: Friday, January 8th, 2010

Exercise: At boot camp we did not have our usual FUN FRIDAY. Fun Friday is usually a day where we play a fun activity such as 3 ball soccer, frisbee football, or relay races. We didn't get to do Fun Friday because Ronny was late for set-up (mind you late is 5:45am). Anyways it was fine, because I was laaaaaate too. What sucked was that I could see them across the lake in the dark fog, but since they kept moving I had around the ENTIRE lake in order to reach them. Not so fun.

We did a resistance band exercise that revolved around 21 reps. For example 21 reps of bicep curls, chest flys, and rows, but in interval reps. So much running in between AND up & down the hill. Now that too was not so fun.

Since I was late I had to participate in FUNISHMENT activities. Funishment includes extra activities such as sprints in the parking lot, curb kickers, or more ab workouts. After camp I ran another mile around the lake.

At camp we have to maintain food, exercise, & goal logs (same log book). If we didn't have our goals written down we would have received funishment.

FFF Diva Mo's Goals in January Boot Camp

Physical Goals:
1) lose 10 lbs
2) run mile time under 12 minutes
3) don't walk

Mental Goals:
4) I will not emotionally/stress eat.

New Habits:
5) attend camp everyday
5) stretch/foam roll everyday
6) NO SUGAR. NO PROCESSED FOODS.

We'll see how this goes. (insert nervous laughter here)

Committed to health,
FFF Diva Mo

FFF Diva Operation Boot Camp "Biggest Loser" Competition: DAY 7

FFF Diva Challenge: Operation Boot Camp "Biggest Loser" Competition

DAY 7: Thursday, January 7th, 2010

Exercise:
At camp we did an activity called "Ground Attack" During this activity we did bear crawls, crab walks, lunges, inch-worms, and interval running in between. It would have been ok, but AGAIN the grass was frozen and thankfully one of my fellow campers lent me their gloves. I need to get my own pair of gloves AND I need to get a new pair of running shoes. My socks every morning are soaked. I think I will get running trail shoes from Running Revolution. After all boot campers get 20% off. Nice!

Also, after camp I ran 2 miles, but I HAD TO RUN ON A TREADMILL INDOORS. Again the lungs were feeling heavy. My instructor told me that I should get some type of motorcycle neck warmer that will help keep my neck and face warm. Hmmm. We'll see how that works. Today I finally listened to my body, because at camp it was SOOOOO ROUGH. Even though I could physically do the exercises my heavy breathing due to the cold air in my lungs REALLY SLOWED ME DOWN to the point that I had to walk instead of run. Scary.

Lesson: LISTEN TO YOUR BODY. If you need to rest, don't fight it. It will only work against you in the end.

Committed to health,
FFF Diva Mo

FFF Diva Operation Boot Camp "Biggest Loser" Competition: DAY 6

FFF Diva Challenge: Operation Boot Camp "Biggest Loser" Competition

DAY 6: Wednesday, January 6th, 2010

Exercise:
At Operation Boot Camp we did a running interval workout. SOOOOOOOOOOOO much running. Again the cold air was not so great to my lungs. However instead of listening to my body I ran another 2 miles outside around the lake at Hellyer Park. The good thing was after the run I made time to stretch my body and foam roll my calves.

For those who run, do other cardio, or play a sport PLEASE FOAM ROLL!



"Why Foam Rollers May Still Rock"

Pain
If foam rollers are ineffective why did they become such popular massage tools? I think the answer is uncomfortable. The foam roller’s chief claim to fame may be pain, not the masochistic kind, but a kinder gentler pain. It is probably this “good-pain” that rollers produce that’s made them such a hit. Every time you roll on one it causes mild discomfort. The pain coupled with all the positive press about rollers conveys the illusion that something beneficial is happening.

Endorphin Cocktails
Pain releases a flood of natural chemicals collectively called endorphin cocktails, which includes serotonin, adrenaline, anandamide, dopamine, endorphins, and more into your bloodstream. Your body mixes this cocktail to mask the pain. The endorphin mix produces a slow release from pain which feels like pleasure. The fact that you feel enormous relief getting off the foam further convinces you that the roller did more good than it has. Pain is very persuasive.

Effective Marketing
Another reason for the rollers’ popularity is that they’re easy for professional health care providers to recommend. Foam rollers are inexpensive, look like fun, and have a good reputation. They’re unlikely to cause harm to those athletes who roll on them. They’re also effectively marketed by a talented sales force. And finally, rollers don’t offer much competition. No health care provider has ever lost a client to a foam roller.

Why Rollers Remain Popular
While they may not be great massage tools, foam rollers still rock because they make cool exercise tools. I’ve found they can be very effective props in Pilates and other exercise classes. They are fun to experiment with. They do provide a compression massage which does improve circulation. By placing the large muscles you wish to compress on the roller and allowing your your body’s weight to press them into the hard foam, you not only improve circulation, you release endorphin cocktails, always a pleasant perk. Rollers come in different color coded densities some of which feel better than others. If you do get one, I suggest that you stay away from the white ones which quickly flatten and lose their roll. And if all else fails, Carrie Sauter suggests you can always use the foam roller to rest your head against while lying on the floor watching TV.

Source: http://feelbetterfast.blogspot.com/2008/06/why-foam-rollers-may-still-rock.html

FFF Diva Operation Boot Camp "Biggest Loser" Competition: Day 4

FFF Diva Challenge: Operation Boot Camp "Biggest Loser" Competition

DAY 4: Monday, January 4th, 2010

Today was the first day back at boot camp!!! Which in the Operation Boot Camp world means PT test!

PT Tests: What does that mean?

At the beginning and end of the monthly program, we are given physical training tests to assess our progress.

My results today:

Mile run = 13 minutes, 18 seconds
Facilitated push-ups (on knees) = 35
Facilitated sit-ups (crunches) = 24
Facilitated dips (knees bent) = 30

I am a little bummed about the personal mile time today, because my December '09 PT mile time best was around 11 minutes and 58 seconds (give or take a couple of miliseconds). Anyways it was below 11 minutes and now I am at 13 minutes!

My initial reaction: "BOOOOOOOOOOO! Maureen YOU SUCK!"

My reaction after some rational thought: "Maureen that's pretty good considering you still feel like hell and are getting over a cold of some sort. Pretty good at 6am in the morning (boot camp is from 6-7am outdoors at Hellyer Park). Pretty good considering it was 44 degrees when you ran this morning (our lowest temperature was 27 degrees)."

I feel better.

Actually I felt a lot better after my other run. What do I mean? Well since I have a goal of running 1,010 miles in the year 2010 I needed to catch up on my running mileage. Remember: in order for me to run 1,010 miles in 2010 I need to run at least 2.76 miles a day or at least 20ish miles a week. Since I didn't run yesterday I needed to play catch-up, so I ran another 3 miles after my PT test which took another 50 minutes because it was sooooo cold.

I feel DEFINITELY better.

Tonight? Planning my meals for the week, food logging, stretching, & foam rolling. ALSO planning my exercise schedule for the week.

UPDATE: I will be running the Waterfront Run in San Francisco on Sunday, January 24th. The run is a 5K along the Embarcadero in the city. It will be beautiful I am sure. Let me know if you are running it to!

<3 FFF Diva Mo

FFF Diva Operation Boot Camp Advice: "How will I motivate myself?"

Below is a great article that the staff of my Operation Boot Camp sent to me. It's a great article about really pushing your limits. It's a little long but worth the read!

Have a good read!
FFF Diva Mo

By GINA KOLATA

Published: December 6, 2007

BILL MORGAN, an emeritus professor of kinesiology at the University of Wisconsin, likes to tell the story, which he swears is true, of an Ivy League pole vaulter who held the Division 1 record in the Eastern region.

His coaches and teammates, though, noticed that he could jump even higher. Every time he cleared the pole, he had about a foot to spare. But if they moved the bar up even an inch, the vaulter would hit it every time. One day, when the vaulter was not looking, his teammates raised the bar a good six inches. The man vaulted over it, again with a foot to spare.

When his teammates confessed, the pole vaulter could not believe it. But, Dr. Morgan added, “once he saw what he had done, he walked away from the jumping pit and never came back.” After all, Dr. Morgan said, everyone would expect him to repeat that performance. And how could he?

The moral of the story? No matter how high you jump, how fast you run or swim, how powerfully you row, you can do better. But sometimes your mind gets in the way.

“All maximum performances are actually pseudo-maximum performances,” Dr. Morgan said. “You are always capable of doing more than you are doing.”

One of my running partners, Claire Brown, the executive director of Princeton in Latin America, a nonprofit group, calls it mind over mind-over-body.

She used that idea in June in the Black Bear triathlon in Lehighton, Pa., going all-out when she saw a competitor drawing close. She won her age group (30 to 34) for the half-Ironman distance, coming in fourth among the women.

When it was over, she ended up in a medical tent. “I felt like I was going to pass out or throw up or both,” she recalled. “At a certain point in a hard race, you’ve pushed yourself beyond the point of ignoring the physical pain, and now you have to tell your mind that it can keep going, too.”

The problem for many athletes is how to make a pseudo-maximum performance as close as possible to a maximum one. There are some tricks, exercise physiologists say, but also some risks.

The first thing to know, said Dr. Benjamin Levine, an exercise researcher and a cardiology professor at the University of Texas Southwestern Medical Center in Dallas, is that no one really knows what limits human performance. There’s the ability of the heart to pump blood to the muscles, there’s the ability of the muscles to contract and respond, there’s the question of muscle fuel, and then, of course, there is the mind.

“How does the brain interact with the skeletal muscles and the circulation?” Dr. Levine said. “How much of this is voluntary and how much is involuntary? We just don’t know.”

But since most people can do better, no matter how good their performance, the challenge is to find a safe way to push a little harder. Many ordinary athletes, as well as elites, use a technique known as dissociation.

Dr. Morgan, who tested the method in research studies, said he was inspired by a story, reported by an anthropologist that, he suspects, is apocryphal. It involves Tibetan monks who reportedly ran 300 miles in 30 hours, an average pace of six minutes a mile. Their mental trick was to fixate on a distant object, like a mountain peak, and put their breathing in synchrony with their locomotion. Every time a foot hit the ground they would also repeat a mantra.

So Dr. Morgan and his colleagues instructed runners to say “down” to themselves every time a foot went down. They were also to choose an object and stare at it while running on a treadmill and to breathe in sync with their steps. The result, Dr. Morgan said, was that the runners using the monks’ strategy had a statistically significant increase in endurance, doing much better than members of a control group who ran in their usual way.

That, in a sense, is the trick that Paula Radcliffe said she uses. Ms. Radcliffe, the winner of this year’s New York City Marathon, said in a recent interview that she counts her steps when she struggles in a race. “When I count to 100 three times, it’s a mile,” she said. “It helps me focus on the moment and not think about how many miles I have to go. I concentrate on breathing and striding, and I go within myself.”

Without realizing what I was doing, I dissociated a few months ago, in the middle of a long, fast bike ride. I’d become so tired that I could not hold the pace going up hills. Then I hit upon a method — I focused only on the seat of the rider in front of me and did not look at the hill or what was to come. And I concentrated on my cadence, counting pedal strokes, thinking of nothing else. It worked. Now I know why.

Dr. Morgan, who has worked with hundreds of sub-elite marathon runners, said every one had a dissociation strategy. One wrote letters in his mind to everyone he knew. Another stared at his shadow. But, Dr. Morgan asked him, what if the sun is in front of you? Then, the man said, he focused on someone else’s shadow. But what if the sun goes behind a cloud, Dr. Morgan asked?

“Then it’s tough,” the runner conceded. Dissociation clearly works, Dr. Morgan said, but athletes who use it also take a chance on serious injury if they trick themselves into ignoring excruciating pain. There is, of course, a fine line between too much pain and too little for maximum performance.

“The old adage, no pain no gain comes into play here,” Dr. Morgan said. “In point of fact, maximum performance is associated with pain.”

The brain affects everyday training as well, researchers note.

Imagine you are out running on a wet, windy, cold Sunday morning, said Dr. Timothy Noakes, an exercise physiologist at the University of Cape Town. “The conscious brain says, ‘You know that coffee shop on the corner. That’s where you really should be.’” And suddenly, you feel tired, it’s time to stop. “There is some fatigue in muscle, I’m not suggesting muscles don’t get fatigued,” Dr. Noakes said. “I’m suggesting that the brain can make the muscles work harder if it wanted to.”

Part of a winning strategy is to avoid giving in to lowered expectations, athletes and researchers say. One friend tells me that toward the end of a marathon he tries not to look at people collapsed or limping at the side of the road. If he does, he suddenly realizes how tired he is and just gives up.

Marian Westley, a 35-year-old oceanographer in Princeton, N.J., and another running friend of mine, used several mental strategies in the recent Philadelphia marathon.

She slowed herself down at the start by telling herself repeatedly that she was storing energy in the bank. And when she tired near the race’s finish, she concentrated on pumping her arms. “I thought about letting my arms run the race for me, taking the pressure off my legs.”

She finished in three hours and 43 minutes, meeting her goal of qualifying for the Boston Marathon. “I am over the moon!” she wrote in an e-mail message the day after the race.

FFF Diva Accomplishment: From 320 to 239 lbs

FFF Diva Accomplishment: From 320 to 239 lbs

The above photos capture the BEFORE and AFTER of me. The first five photos are from the Summer of 2007 when I weighed my heaviest 320 lbs & size 28 at 22 years old. The last five photos are from the Fall 2009 when I weighed my adult lightest 239.5 lbs, size 16/18 at 24 years old.

It's been two, almost three years, since I weighed over 300 lbs. I have lost 81 lbs to date & even experienced a plateau and 45 lbs weight gain (which I lost this summer) during the journey.

Statistics:
GOAL WEIGHT: 150 lbs.
Weight gained during 4 years of college: 124 lbs.
Current weight: 239 lbs.

Weight to go:
43 lbs left until my original college weight (before the 124 lbs weight gain)
89 lbs left until GOAL WEIGHT (150 lbs)
40 lbs left until I reach under 200 lbs (199 lbs)

Weight loss to date:
81 lbs (since May 2007 at 320 lbs until December 2009 at 239 lbs)

Running Accomplishments:
May 2009: 5K Marin Human Race
August 2009: 5K San Francisco Plate to Plate
September 2009: 5K Bubba Gump Run at Great America
October 2009: San Jose Rock & Roll 1/2 Marathon
October 2009: 5 mile Silicon Valley AIDS Walk
November 2009: 10K Silicon Valley Turkey Trot

Currently training for: Los Angeles Marathon, March 2010

AND COUNTING...