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Chafing? How to Stop It – Runners Tips

October 8, 2018

Chafing is a common skin problem caused by friction on the skin thanks to the combination of moisture, and irritating fabric. Chafing mostly occurs in the inner thighs, glutens areas but it can occur in a variety of areas. For runners in particular, arm pits and nipples are also popular and common spots for chafing. It occurs with most of runners and it happened to me for years. I was a Chafing Monster! But don’t be like me. You can learn from my issues and say bye-bye to regular chafing. As a runner with these tried and true tips and solutions. How to Stop Chafing for Runners Here are my quick tips on how to stop chafing and prevent it! Invest in better and moisture-wicking fabrics for fitness gear Ensure garments and clothes are properly fitting and correct size Use anti-chafing ointments and remedies. My picks are: Vaseline and 2Toms Sports Shield Vaseline: https://amzn.to/2C3JSbC Regular: https://amzn.to/2pHikB6 Her Version: https://amzn.to/2Nsl3YM How to Heal Chafing If It Occurs The best way to deal with chaffing after a run is the clean area with mild soap and pat dry. Once dry, use vaseline and avocado oil or your choice a post-chafing ointment. It’s simple as that.

Workout Shorts for Thick Thighs and Big Butts

September 20, 2018

Struggling with finding the right shorts for working out? Do your tights and shorts move when you are running? Can’t find the right shorts that are long and cover your thick thighs or large butt? Don’t look further, this article helps offers some great choices for workout and running shorts while also not breaking the bank. Running & Workouts Shorts for Big Butts and Large Thighs Since this article has been such a hit for the last few years, I made sure to update it with new shorts for the summer that are great for large and thick thighs. I personally tested these recommendations for the las few months in various weathers and love them! Here are my recommendations. 2020’s TOP 7 WORKOUT SHORTS FOR THICK THIGHS AND BIG BUTTS Links for Shorts https://kit.co/alexandria/favorite-running-shorts Brooks Running : Greenlight 9″ Short Tight – My favorites for 2020. I run 90% In these and the pockets don’t fall with my Iphone 11 in them Brooks Running : Greenlight 7” Short Tight – Love the pockets and great for moderate length on shorts. I will update with new link. Brooks Running : Venture Bermuda Short Great for loser fitting but will update with new link. MPG: Women’s Shorts Biker – There are 3 options and hold up for years Nike: One Short – Love the colors and the size range as it goes up to 3x Target:High Waist Shorts – Love the colors and easy access but last a few months) In this series, I break down how to pick the best running shorts especially for women who have thick thighs are a big butt. Tips for Picking Out Running Shorts Before you run out to the store, let’s chat a bit about what to look for when picking out the right shorts. The top 3 things to look for when picking out shorts are length, pockets, and material. There are not a lot of options for running shorts but I am helping you know what to look for before heading into the store. This will save you time and a headache! Trust me!! Top 5 Running Shorts For Fall 2018 Want to see what running shorts I have picked out and tested for months. Here is a list of my top 5 running shorts that are all affordable and in a variety of sizes.

Levitate Your Boobs Event Recap

August 24, 2018

Sports bras are an essential equipment in working out. Not having the proper fit can lead to countless issues including injuries. Boobs are not all equal nor are sports bras. I hosted an in person event to help ladies levitate your boobs with this. This event will focus specifically on women who have a harder time finding bras in larger sizes and learning more about sports bras. I was able to assist and help guide ladies on the importance of a proper foundation – your sports bra – for walking, running and everything in between. We will follow the talk with a bra fitting for attendees. Guests were able to try out sports bras with a quick test walk/run for those who want to make sure their bras hold up to the test in the latest Brooks Levitate 2 shoes. Additionally, some ladies had questions about running shoes so we dove into that as well over some light bites, drinks and great music will be available to attendees. Enjoy the quick recap and pictures above but also if you missed it, don’t forget to see how you can do size your self and also grab my top picks for sports bras for the Fall.

How to Find Your Sports Bra Size

August 13, 2018

Sports bras are an essential foundation and staple for every workout. As a runner, I invest a great deal in great sports bras to make sure I don’t have to worry about my boobs being everywhere. Most women don’t know how to find their own sports bra size, which can lead to wearing the incorrect sports bra. Did you know, wearing the incorrect bra size can give you poor posture, poor blood circulation, a bulky back, headaches, neck pain, and poorly shaped breasts? YES!!! So having a proper sports bra is critical to not just working out but also your overall health. How to Find Your Sports Bra Size The measuring process is designed to guide you to starting band size and cup size. Different sizes and shapes matter when it comes to picking out the best sports bra for you, so don’t forget to try on several different kinds. RIB CAGE MEASUREMENT: Measure around your rib cage around the bottom band, just under the breast. The tape measure should feel quite snug. Round the measurement down to the closest inch. BAND SIZE CONVERSION: Using these measurement guidelines below, find your corresponding band size based on your rib cage measurement. BUST SIZE MEASUREMENT: Measure the bust over the fullest point of the breast. For larger-breasted women, the fullest point may not be at the center and is often lower. As breast tissue can fluctuate as much as 20%, round up to the closest inch. CUP SIZE CONVERSION: Subtract your actual ribcage measurement (step 1) from your actual bust measurement (step 3). The difference in inches is your suggested cup size. If the difference is between sizes, round up to the larger size. Source: Brooks Running What to Look For in Sports Bras Not all sports bras are equal so below are three things to look at in a sports bra. Easy On & Off: Adjustable hooks (j-hook are awesome) back closure makes to ensure the bra easy to put on and take off Breathable Support: Perforated cups and power mesh straps increase airflow, and DriLayer® fabric to wicks sweat away Comfortable Movement: A band that contours to your body for smooth support that enables you to move confidently and comfortably FREE EVENT!! – FALL SPORTS BRA FITTING EVENT Can’t figure it out yourself? I am having a free event where you can get your custom sports bra fitting and find the right bras just for you! It’s FREE!! You will get a free bra bag just for you too! RSVP here. Preserve Your Sports Bra Sports Bras are an investment so don’t let them go to waste by being lazy in the laundry. Hand washing is ideal, but not always possible. Fasten all hooks and straps, place them in a lingerie bag, and use the gentle or delicate cycle. Always line dry, and never use dryer sheets or fabric softeners—they can clog the fabric and shorten the life of the bra. Top Five Picks For Fall Sports Bras for Runners If you want to know what my favorite sports bra are, you are in luck. I got a special fall sports bra guide just for you!! YES! Five sports bras that are focused on keeping you moving and running everywhere you go.

Always Remember – Remembering My Mother

July 13, 2018

In June 2018, I unexpectedly lost my mother. If you have been to any one of my events or races, my mother was mostly there or in spirit. During her funeral, I lead a short devotion of a lesson I learned from her. It’s taken me some time to get back to things but I felt lead to share the message I shared during the funeral in hopes that those who didn’t make or someone else will receive it. This isn’t my normal video and it’s no fancy edits or anything. Just me being open and honest. If you don’t want to watch below are the highlights of what I discuss in the video. Always Remember We live in a world we often remember shortly and forget quickly. Forget to text back folks Forget breakfast during the evening parts of the day. Get a job you prayed for only to forget you prayed for it in the middle of praying it away Boston Marathon Oldest marathon and most prestige Everything was going according to plan but with delays The night before Surprise – Always Remember The Day of the race it didn’t go as planned Following day, pick up my checked items & people encouraged me This wouldn’t have happened if I had completed the race Throughout the Bible, God shows us how important Remembering is 10 Commandments: Remember the sabbath day & to keep it holy Lord Supper: Do this in remembrance of Israelite The Importance of Remember Remembering God’s past grace, character, love and all He is- is necessary to fuel our faith in God’s future grace for us. The bible isn’t just a listing of only the goods and bads but of the journey and every moment, He had his Hand on. Likewise, God wants to remember not the really highs or the really lows but the moments that He has ordained so intricately in our lives. It’s not about how you gotta get over another mountain or to another achievement but understanding the perfection of His alignment of all surrounding you. Being true at this moment and seeing it for what it is.

Running 101: Facebook Live Chats in June

June 4, 2018

I am kicking off the month of June by having my first series of Facebook Live Videos. Each week, I will be teaching on a few essential topics I know that will help you achieve being healthy from the inside out. I will be focusing on running related, but the lives are open to anyone (non-runners, walkers or joggers are welcomed!) Weight Loss & Running Last year, this was me. This was just me in August struggling through a race I waited years to do. It sucked being too slow and frankly was embarrassed. My goal was never to lose weight actually but training for a run. The by-product was the weight-loss, but also some fears, depression, old goals and much more were shredded as well. In my first FB session, I will be chatting about my journey, My weight loss journey and how running helped What I eat in a day for weight loss Essential nutrition & supplements for weight loss Hydration & Working Out Now that you have learned about my weight loss, I couldn’t wait to teach about the importance of hydration. Dehydration can lead to headaches, aid in hair loss and even hinder your ability to workout and lose weight. As Certified Sports Nutritionist, RRCA Running Coach and Boston Marathoner, I will be diving into Why Hydration & Electrolytes are so important Effects on your body due to dehydration Various ways to stay hydrated while working out Hair & Running 101 A huge issue with working out is how to have healthy hair while being active. As a marathoner and triathlete for over the last decade, I know how tough this can be. I founded The FitHair as a way to chat about the latest in wellness and help inspire a healthy hair from the inside out. From hairstyles to the gym to healthy recipes and foods you should eat, my mission is to keep you in tip-top shape from the inside out. We will tackle the following topics in this session My Marathon journey and creation of FitHair Connecting nutrition to hair care as a runner Importance of having a FitHair routine Products and accessories for your hair and running Health, Fitness & Traveling Health, Fitness & Traveling Did you know I have spent almost a decade in the travel industry and have traveled quite a bit for various races around the country? There is nothing more than I love to do than to explore a new city. Don’t believe me? Check out my Running Travel Guides. Running marathons allows me to explore a city within a few hours and have an excellent time! We all know that traveling is impressive, but it can also be stressful and detrimental to our health when we’re always on the go. Tips for staying healthy while traveling Must have items for traveling with only a carry-on bag Supplements for traveling & staying healthy RSVP For Facebook Lives WHEN: Every Wednesday in June at 7:30pm CT. RSVP Here.

How to Wake Up for Early Morning Workouts

May 16, 2018

Are you struggling to wake up in the mornings? Want to hit the gym at 5 or 6am but instead you just keep hitting the snooze button? I love nothing better than a good Saturday sleep in on a cool fall day but truth is, I wake up at 5am pretty much everyday to workout and get my day started. Sometimes I look forward to it, other days, I am over it but honestly when I get done it’s one of the best parts of my day and I feel like I can crush anything. Waking up early and establishing a morning routine, was a critical part of my weight loss journey when training as I made sure nothing came before myself and my mornings rituals. Becoming am morning person and establishing a proper foundation for my mornings propelled me to focus on the positive and the goals I wanted to accomplish. Also, I was less likely to miss a workout later on in the day. Check out this video where I offer a few tips on how I slay the day and my morning workouts easier. How to Wake Up for Early Morning Workouts Tips in a nutshell Lay out workout clothes the night before Go to bed regularly at a proper time Avoid snoozing and get up using the 5 second rule Listen to devotion or meditation in the mornings while getting ready Establish a morning routine Recommended Products Joyce Meyer App The 5 Second Rule BedTime App iPhone https://support.apple.com/en-us/HT208655 Android Sleep Tracker

Weight Loss for Runners | What I Eat In a Day – Morning Edition

May 10, 2018

Training for the 2018 Boston Marathon, I ended up losing some weight. Actually, I lost more inches than anything. Don’t believe me?!! Look at this before my training and during me during my Boston training?! Whoa!! Right?! When I posted this side-by-side while ago on my Instagram, I was flooded with questions of how I lost weight, what my training was like and much more. A post shared by Alexandria Williams (@alexandriawill) on Apr 15, 2018 at 6:33pm PDT I was to busy and focused mainly on Boston to answer everything, to be honest. But I made it through the Boston craziness sooooo now, I am back at it and am doing a series where I answer your questions about running and weight loss. Focus on Your Morning Time Breakfast and your first few hours of the day are vital to your overall health and well being. If you start with proper fuel it will help you stay on track for the day. This was critical for me so I wanted to start with a few videos on the importance of morning. In this video, I break down the importance of fueling my morning and what I eat from the time I wake up to about midday. Weight Loss for Runners | What I Eat In a Day – Morning Edition List of Foods & Supplements I Mention – Download the Meal Plan Sheet for Free – http://bit.ly/mealpreplist – Alkaline Water: Santevia Kit – https://amzn.to/2Iuhz9P – Sprouts Hummus: Everything – Genuine Health Products https://amzn.to/2rAdBlA – Yerba Mate: https://amzn.to/2KSqu2Z – Harney & Sons Black Tea https://amzn.to/2rzebAQ – Milton’s Crackers https://amzn.to/2Iac5S7 Proper Foundations Helps Me Achieve My Goals! Want more details? Truly everything I discuss is really in my book. I wrote the book and seriously applied all the principles and foundations in it finally!! Having the proper foundation allowed for me to achieved being a sub-3 hour half-marathon finally lose 3 dress sizes trained for the Boston Marathon battled my on-going fight with depression. Yep! It’s the foundation that matters! Don’t start tomorrow or on Monday, start now! Check it out for more details on how to have the proper foundation and healthy hair and body from the inside out. Grab your copy right now!

Tulsa City Guide for Runners

May 2, 2018

This year, I am headed to Route 66 Marathon in Tulsa for my 35th Birthday. I am so excited and counting down for not only another race but also some great fun in Tulsa. I spoke at Social Media Tulsa, which is a great conference by the way, and while there got a chance to scoop the Tulsa scene. Here is my Tulsa City Guide for Runners! Tulsa City Guide for Runners! Don’t want to read? Check out this video where I go behind the scenes and show off the city digital and virtually. Where to Stay Double Tree: I stayed in the Double Tree Hotel downtown in Tulsa but it is not right on the strip of downtown. This meant I had to walk 10 minutes to everything. This is a great if you are headed down to the Route 66 Marathon and want to be connected to the expo or a little away from downtown. Other Hotels: My recommendations would be the Aloft and Marriott – Fairfield Inn or Courtyards, which are right downtown and in the heart of everything. Hard Rock Cafe: This is a casino and hotel but I would only recommend this for gamblers mostly and not specifically runners. It’s not very close to much of the downtown attractions so you would have to drive to the race on race morning. Still a must see place. Need Last Minute Running Gear? Route 66 Marathon Team: If you have any questions about running in Tulsa, Route 66 is beyond helpful. I had a long run to do while in the city and they were able to connect me with ambassadors, Fleet Feet Tulsa and much more. Route 66 also host the big marathon every year. It’s known as a top 10 best marathon for a reason! Oh yeah they have a cool App too that is very helpful! I used it while I was. in the city as a secondary reference. Fleet Feet Tulsa literally has everything and will help you with open arms. They host several different races, pop-up runs and much more in the city year around. What To Do In Tulsa Greenwood District: Is the hub of Black Wall Street, and local African- American exhibits. Additionally, it has local popular restaurants and is where the baseball and soccer fields/arenas area. Sports: From the Oklahoma City Thunder to the Tulsa Drillers baseball team, you can cheer on just about any and everyone here. Arts & Museums: From Reconciliation and Healing Walkway to the Woody Guthrie Center and, the arts are all over the city. There are at least 5 museums within the downtown area for you to quickly explore. Tulsa Jazz: Tulsa is known for producing some great artist over the last century – hello Charlie Wilson & the GAP band! It also holds the Jazz Hall of Fame. Jazz still is flowing through the city so Tulsa Jazz is your hub for all things related to music in the genre. Gambling & Hard Rock Casino: DUH! Just minutes away are the casinos so enjoy and check out the Hard Rock Casino. Center of the Universe: This is a mysterious phenomenon that no one can really explain. Located downtown and on a small hill, if you stand in the middle of the circle and make a noise, the sound is echoed back several times louder than it was made. It sounds brining when I type it but it’s really cool when visiting. It’s literally as if you were standing in the center of the universe. Where to Eat & Drink in Tulsa for Runners So Tulsa has no short of dinning places in the town. From craft beer to custom pizza, there are a plethora of dining spots. Here are some of my highlights. Glacier Chocolate: Vegan truffles. Gold Chocolate. Need I say anymore?! Valkyrie: Nothing like a good ole Old Fashion and a chill atmosphere for Class Cigars & Lounge: Did you get a PR and want to celebrate with a cigar? Classic cigars and lounge is right downtown just for you. Laffa Medi-eastern: I love Mediterranean food, which this Laffa is sooooo good! Great for my vegan or vegetarian folks and also includes some African infused dishes. All About Cha: Tea drinkers unite! Need to grab some good wifi and just relax? Looking for great tea or a bento box? All about Cha is more than just Chai tea, it’s a perfect hub for relaxing and hanging out. Pizza & Pasta Are Popular: There are a million pizza places but the one I heard a lot about was Upper Crust Wood Fired Pizza. I didn’t eat there because I had pasta instead at Ti Amo Ristorante Italiano. The food was really good at Ti Amo but my service was super slow. Manager was cool and made up for it but it had the best eggplant parmesan I have heard had in my life soooo. This post is sponsored in part with Route 66 Marathon.

Little Rock Marathon Recap & Guide

April 30, 2018

So the Little Rock Marathon is known as a “A race for every pace.” It is also dubbed as one of Runner’s World “Bucket List: 10 Great Marathons for First-Timers.” This race and city is nothing short of southern hospitality, epic blinging finishers medals and tons of cheering fans along the scenic streets of Arkansas’ capital city. No matter if you are a walker or serious elite marathoner, Little Rock Marathon is a race that runners keep coming back for a reason. Check out my race guide of the Little Rock Marathon. Little Rock Marathon Race Guide Where to Stay There are three main hotels I would recommend staying in Little Rock. The Capital Hotel is where everyone goes and is also very historic. Their service is exceptional, and most governmental, celebrities and VIP folks stay here. Little Rock Marriott is the host hotel of the Little Rock Marathon. It’s connected to the convention center and right outside from the starting line. The hotel puts out fruit and water for the racers and closes to all the major restaurants and tourist attractions. Doubletree Hotel Little Rock is where I stayed both times I went to visit Little Rock. I enjoyed my stay and didn’t have any issues. They accommodated for races very well and had a mix of non-races in the hotel. This was a great perk, as I was able to roll out of bed for my races without having to wait for the elevator. My view was the best as I got to see the Riverfront and bridge. They have a shuttle so you can take that to and from the airport if you want. What to Eat – Dining Places Runners have to eat so here are a list of places you gotta eat at in Little Rock. Arkansas Burger Company: Can’t go wrong with burgers and fries on any day. Get it the Arkansas way. Kilwins Company : Ice cream Friday! Local natural ice cream is it! Gus’s World Famous Fried Chicken: See why I loved them in my Cowtown Race Recap. Iriana’s Pizza: This is the most talked about pizza place, and it’s conveniently located across from most of the hotels I discussed. Great pizza before a race. One Eleven at the Capital: No matter if you are staying at the Capital or not, you should stop at 111 where it’s chefs are internally known for their ability to combined French influences with local flair. Additionally the Capital is known for it’s Sunday brunch! You know I love a good brunch. Kemuri Restaurant: A Japanese restaurant that always has 5 stars for a reason. Great place for great food and service and seafood! Vino’s: Your real hole in the wall pizza restaurant that has fantastic pizza, calzones, and beer without all the frills. Things to See & Do Anything you want to do in Little Rock is just within a few blocks and also needs to be done by 10 pm. The city is pretty much closed and silent after 10pm. Here are few highlights of stops you should see if you are headed for the Little Rock Marathon. Presidential Library: I surprised myself by spending almost 90 minutes in the library reading the work both Bill and Hillary have done over decades. No matter what your political sides are, these two have impacted the entire world, and we have benefited from their policies. Little Rock Central High School: This is the famous historical high school whereas the Little Rock Central Nine went to school Arkansas Governor Faubus called in the Arkansas National Guard to block the black students’ entry into the high school. Later that month, President Dwight D. Eisenhower sent in federal troops to escort the Little Rock Nine into the school. You can learn more about this historic moment that took place from Brown vs. Board of Education here. This is a great stop to visit the center and learn and admire this national park. Pinnacle Mountain State Park: Little Rock has a lot of lands and luscious grass. This park is excellent for a nice hike with the pets or stay and enjoy a night or two in the wild. Little Rock River Market District: This was just a few blocks from my hotel, and I loved going there for fresh fruits and vegetables. There are tons handmade crafts and local concerts. Stop in for juice or State Capitol Visits: There are several museums and governmental buildings open for visitation and viewing. From the Old State House to actual State Capital building, schedule a tour and stop by to learn more about the city. Little Rock Marathon Recap & Tips Little Rock Marathon is one of the top Marathons in the country. It’s a great race that people go back to each year. It has a race for everyone and very friendly to newbie runners. There is a 5k, 10k, half-marathon and full-marathon. Little Rock is known for it’s large and unique medals. The marathon medal is a huge “dinner plate” size medal. How about that for bling?! Their medals are always gorgeous and vibrant each year. So here is a brief recap of the race and some tips if you are going to run it. Crowd Support: Crowd support and sights are nice in the race as you go through the entire city pretty much. The only downfall was not being able to Central High on the half course. However, the full marathon runs through this. There is No shortage of support throughout the course. I had grilled pineapples during the course and boy was that a pickup! I honestly have no issue with this race and would come back repeatedly. Course: It is a hilly course so be prepared but a lot of people end up with a PR at this race so don’t shy away from the hills. Weather: It can be anything. I got a little bit of everything on race day but it was nice and cool. Expect