Archive | July, 2011

12 miles..check!

29 Jul

12 miles done and done! Now time to relax by the Michigan lakes all weekend 🙂


Q & A: Last 5 pounds

29 Jul

The other day I got this question in my Q & A Section:

“Since you’re a personal trainer, any tips or advice on how to try to get rid of the bulge? I have a solid 10-15 lbs I’d like to lose and my body likes to hold most of it in my mid-section unfortunately! Any specific plans for workouts, calorie intake, etc? There’s so many things out there online to read about and half of them contradict each other!”


A great question, and one that is really common! I get asked all the time how to lose the last 5-10 pounds. But my question to the person asking always is, why do you need to lose them?


If you are already at a healthy body fat % for your age, a healthy BMI and have been eating and exercising right for several weeks and your weight has not budgeted then you probably don’t need to lose another 5 pounds!


People get certain numbers stuck in their heads but don’t realize that weighing 130 is probably not going to make you any healthier than weighing 135 if that is what your body is content with.


If you absolutely must lose 5-10 more pounds or you are still above that healthy body fat % there are a few things you can try.


  • Re-evaluate your diet. When you weighed more you needed more calories than you do now at almost your goal weight. On the other hand if you are eating not enough calories than your body is starving itself.
  • Don’t create too big of a calorie deficit. If your daily caloric need is around 1600 (based on current weight and lifestyle) and you are burning 500 calories a day through exercise and only eating 1000 calories you are creating a 1100 calorie deficit- WAY TO HIGH for someone who only has a few pounds to lose. Healthy, sustainable weight loss for a person with only a few pounds to lose is 0.5-1 lb a week. Create a calorie deficit that will lead to this (250-500 calories/day).
  • Start measuring. You may think because of months of healthy eating you know exactly how many calories are in your go to meals but your portion sizes may have gotten bigger now that you stopped measuring everything. Break out the food scale and make sure you are still only eating one portion at a time.
  • Amp up your workouts. If you have been doing the same thing every day it is time to switch it up. Running 5 miles now is not burning the same amount of calories as when you first started doing it. Go longer, or faster, or do intervals. If you have been slacking on the strength training make sure to add it back in!

I know this didn’t address the question exactly but hopefully if you are struggling with just a few more pounds for weight loss this will help you out.

I know I would love to weigh 115 like I did JR year of college but I weight 120 now. I’ve weighed that for the past 2 years and have run (almost!) two half marathons at this weight. I eat healthy and indulge when I want while maintaining a regular exercise routine. This is my body’s happy weight so I am going to let it stay here! 

Have you ever struggled with the “last 5 pounds” mentality?

10 down 16 to go

28 Jul

Its Thursday already and I still have 16 miles left to run this week.. YIKES.

No worries, I have managed to have two good runs so far this week.

6 tempo miles on Tuesday. I did a warm up at 8:59, 4 tempo miles (8:29, 8:36, 8:49, 8:47) and a big time cool down at 9:50. It wasn’t easy but I there’s that 🙂

Last night I did 4 miles at 9:05 pace on the treadmill. It felt blah. And now I still have to do my 12 mile long run on Friday afternoon and 4 recovery miles on Saturday. It’s a little intimidating for sure and I will be glad when this high mileage week is o.v.e.r


My life is pretty much a scrambled mess right now and most likely will be for the next week or so. I need to have all my stuff packed by tonight so I can go relax at my boyfriends lake house in MI before the insanity that is moving apartments happens. Monday afternoon is the big move so I am preparing to not have internet for awhile..anyone wanna guest post?!

And with all that craziness I leave you with puppy pictures..this time of MINE! I know which pup I will be bringing home in two weeks and here he is.. I am so in love already.

Still no name..I am being very indecisive..suggestions?

Workout Wednesday

27 Jul

Life at the Smash household is out of control busy these days. With packing, moving, going out of town and trying to prepare for the new puppy I am feeling really overwhelmed.

That’s why for this week’s Workout Wednesday I wanted to share some of my favorite stretches. I am not big into yoga or pilates but I do know that these are super important for keeping your body flexible and healthy. They really help me to calm down and relax after a stressful day.

I love to go for an easy walk or bike ride then come home and do 10-20 minutes of stretching, especially after a hard run! Try some of these out next time you are feeling sore or stressed.

What is your workout this Wednesday?

My 7 Links

26 Jul

Yesterday the most wonderful Julie from PBFingers tagged me in the 7 links post that has been going around the blog world.

As soon as I saw this post I was really excited to do it because I really love a lot of my blog posts. I was so excited to re-share them with some of my new readers 🙂

Most Beautiful Post ♥

I think the post I wrote about my boyfriend Sean and I’s two year anniversary was probably my most beautiful. 

Most Popular Post

None of my blog posts have really been overwhelmingly popular but the one that got the most views was my Boot Camp Instructor Training Review. 

Most Controversial Post

I haven’t really had a super controversial post either but the post where I discussed how I dislike working out in the morning was the one that got the most comments opposing my views.

Most Helpful Post

My most helpful post would probably be any of my Workout Wednesday post’s especially my first circuit workout. I think my Workout Wednesday posts are a great way for people to get new exercise ideas or switch up their strength training routine!

Surprise Success 

I think the post that I was most surprised by was my “Puppy Fever” post.

Apparently google searchers find my blog A LOT now just by typing in bull dogs and boxers. Ever since I started putting pics of my new puppy up I always get a ton of comments on them.

Not Enough Attention

My post “In Defense of Trainers” did not get a ton of feed back but I really put a lot of time and effort into it. As a personal trainer it is a very strong subject for me when people bash my job. I would love for more people to check this post out and let me know their thoughts.

I also really liked my “Listen to Your Heart” post about using heart rate monitors and would love to get some more feedback on that.

Most Proud Of

The post I am Most Proud of is my Champaign Half Marathon Recap. Even though it was not the race I wanted to run the outpouring of blogger support and love was so awesome. I was very proud to complete my first half and hopefully in a few weeks I will have another awesome race recap!

And I share the 7 link love with some of you!

Donut Muffins

25 Jul

I finally had some free time this past weekend to do some baking! I love to bake but usually I don’t  have enough people to eat my delicious treats..and then I just eat them all.

Luckily when I am home with my family there is plenty of people around to enjoy my baked goods.

I saw this recipe on Amy’s blog a week ago and knew I wanted to make it right away.

The recipe is from Andie’s blog Can You Stay for Dinner: Cinnamon-Sugar Crusted Coffee Cake Muffins

It was super easy to make and didn’t even require a mixer! Just combine dry ingredients, combine wet, and combine together.

Then you cook the muffins, dip in hot butter and roll in cinnamon-sugar. Holy yum.

I am not sure this recipe qualifies as “healthy” by any means, but it does qualify as delicious! I will for sure be making these again.

10 miles and Week 9

24 Jul

It has been a wonderfully relaxing weekend. I did a lot of “sleep, eat, nap, repeat” oh and ran 10 miles.

Saturday morning I was up bright and early to meet my friend Steven and his mom for our long run. We are all three doing the Rock n Roll half in just three short weeks (why so soon? ahhh) so we decided to run together.

It was already 80 degrees when we started running at 7:30 am and when we stopped for water the first time about two miles in I was already drenched with sweat. It was then that I realized this run might kind of suck.

We ended up stopping 4 times for water and I took half a GU at 5 miles but by about mile 8.5 I was so ready to be done. Luckily for me my running buddies encouraged me to push on and we finished out our 10 miles.

Overall one of the slowest long runs I’ve ever done but it was just so hot that I don’t even care. It was over 90 degrees when we finished. And I looked like I had stepped out of a pool I was so drenched in sweat.

The week ended up being pretty similar to last week except this week 3 out of my 4 runs were done on the treadmill.

  • Sunday: Rest
  • Monday: 5 miles (6 x800’s)
  • Tuesday: 10 mile bike ride
  • Wednesday: 5 miles
  • Thursday: 30 min weight videos
  • Friday: 3 miles
  • Saturday: 10 miles
Weekly Total: 23 miles
With only 3 weeks to go until the race I am hoping next week will be my highest mileage week yet! I want to get in a long run of 12 miles and a mid-week run of 6.
I hope it is not as hot on race day as it was yesterday. The race does start at 6:30 am though so that helps.
Any tips on how to deal with long runs in the heat?