Tag: fitness

fitness

3 Safety Items for Beginner Runners

May 31, 2020

No matter if you are starting on your walking journey or an expert marathoner, safety is not something that should ever be taken lightly. Weather you are running solo or just walking and exploring the city anything can happen. As runners it’s essential to be mindful in these times to be prepared for the unexpected. Here are a few easy safety items I highly recommend for runners, no matter if you are starting on your walking journey or an expert marathoner. 3 Safety Items for Beginner Runners RoadID A few years ago, I went down in the Boston Marathon, and I remember parts of it. I do remember them looking at my bib and attempting to find my emergency information. I couldn’t remember phone numbers and much except that if they called my mom, she would freak out, and I wouldn’t go down until my coach said so. After I recovered from this DNF of being sick, hyperthermia, and a plethora of issues I discussed in my Boston Marathon recap, I realized how important it would have been for me to have my road ID. it’sIt’s a small id that you can wear 24/7 with medical and emergency contact information. I have worn one, for now, two years and it gives me comfort to know should anything happen to me, just stop my Garmin and call this number. 🙂 There are a couple of different options. You can add the id to your current Apple or Garmin watch or have it as a cute separate bracelet. In the photos I am showing both, one on my Garmin and the other is on a separate bracelet. I like both options but often they have specials on different styles and colors. I was able to grab the limited cobalt blue edition, which pairs nicely with all the blue colors. Road ID CODE :ALEXANDRIA10OFF | SAVE $10 OFF Runner’s Pepper Gel Spray Sabre is one of the most popular brands when it comes to dog repellent and pepper spray. They have a bunch of tactical and safety items for runners in particular. I am a fan of their Pepper gel for runners, which is compact and also can be worn on your hand or arm. The gel also is perfect for windy conditions so that it doesn’t accidentally spray back on you as you spray it. There are other options like alarms and such but this is just essential list and one of my go-to’s for everyone. This adjustable hand strap pepper spray fits right into your rigorous run while keeping you safe and protected. This SABRE runner pepper spray is full strength and guaranteed for reliable takedown power, and the 3-in-1 formula is a winning combination. Powerful lab-formulated pepper spray is combined with CS tear gas to enhance facial burning, plus a UV marking dye helps law enforcement identify the suspect. Garmin Emergency Assistance Alert If anything should happen when you’re on the go, activating the assistance feature will send a message to your emergency contacts immediately with your location. You also have the option of selecting this yourself if you need help too. Think of it as the bat-signal but to your emergency people. You find out more information on the Emergency settings on the Garmin Safety options.

How To Add Workouts on Your Garmin Watch

January 15, 2020

If you have a custom workout or are following a plan that requires various changes and instructions in a workout, you often have to write them down, remember them, or use an app that tells you what to do. One thing I love and use regularly is the workout section in the Garmin Connect. Often my running coach gives me a workout such as the following Warm up 1-1.5 miles Run: 800 meters at 11 min pace 400 meter at recovery pace Break for 30 seconds Do this (steps 2-4) 4 times Cool down for 1 mile or 15 minutes After doing this one time, I honestly have forgotten what I am doing. But that’s where the workout section of the Garmin connect is perfect. I can add this entire workout with the repeats, cool down and warm-up, etc. and to connect, and then it will sync to my Garmin. Once I am ready, I select the workout, and it will keep track and also tell me what to do so I don’t have to think about it. It’s my coach but virtual. In this latest video, I am teaching you how I do this quickly and what it looks like. Below are the step-by-step instructions for reference. Directions on App or Web for Adding a Workout to Garmin Sign into Garmin Connect from a personal computer Select Training in the expanded navigation bar on the left Select Workout Select a workout type… and choose the activity type Select Create a Workout Create and your workout based on your needs Select Save Workout From the Workouts page, the newly created workout will be listed. Click two diagonal arrows to sync the workout to your device. Note: A Send to Device pop up window will appear listing compatible devices the workout can be sent to. Select the device to send the workout to OR use the Garmin app to sync with your Garmin View this post on Instagram A post shared by Alexandria Williams (@alexandriawill) on Jan 7, 2020 at 12:00pm PST To Do the Workout on your Garmin or to review it Once you add the workout and sync it with your watch you want to do the following. From the watch face, select START. Select the activity (Running for this since we made a running workout). Hold Menu symbol (middle button) Select Training > My Workouts.‍ Select a workout. NOTE: Only workouts that are compatible with the selected activity appear in the list. Select Do Workout. Select START to start the timer. That’s it!

Running and High Blood Pressure

February 21, 2019

Did you know February is American Heart Month? I had no idea until I went to the doctor’s for my regular checkup and let’s just say I had a come to Jesus meeting in the office. Whew! Child. I realized I am a hot mess. In the past few months, I landed up with being my heaviest weight that I didn’t tell anyone. I gained weight. Lost it. Then ended up having high blood pressure. Yep. Stressed. So I am trying to not be such a hot mess and get my life together by not being so “together” and chillin out.

Bra Fitting Event

December 22, 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 have a variety of guides, videos and much more to help you get to in formation for the upcoming year.

Tips for Running At Night

November 12, 2018

Long gone are the days of sunlight until 7 or 8pm. There is nothing but darkness for most of the day, which for many can impact your outdoor activities. I hardly run on the treadmill, and a preference to run outdoors. You don’t have to avoid outdoor actives just because it’s dark. Here are a few tips for running at night and in the dark. Safety Tips for Running At Night or In the Dark Be Aware: The easiest way to be safe is to stay aware of your surroundings always. This includes not running with earbuds, making sure you can see clearly around you, and running with others during. Wear Bright Colors: I know black is always easy to grab and go, but it’s harder for people to see most of the time when driving. Wear light and bright colors like a neon yellow or orange, which can be seen from yards away. Invest in Reflective Gear: Reflective gear is a type of clothing apparel that reflects lights when shined upon them. Reflective gear is critical for running at night because folks can see you while moving!! I am embracing reflective gear a lot lately thanks to the Brooks Nightlife line. So The apparel is both stylish in the light, as is reflective in the dark.The attire helps drivers and cyclists distinguish your movements at a glance by providing 24-hour safety and 360-degree visibility. You can learn more about the brooks Nightlife Line and what I am wearing here. Utilize lights: The cheapest way to be seen is to light up. From headlights, blinking clips to slap on wristbands, utilizing lights will ensure you can see and also be seen everywhere. Here are a few extra safety running tips from the folks over at Brooks Running that I wanted to share as well.

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.

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.

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!

Cowtown Marathon Recap

March 1, 2018

This past Sunday, I had the awesome experience of running the Cowtown Half marathon! The Cowtown is one of the largest multi-event races in the state of Texas and was voted favorite marathon by Competitor Magazine readers in 2015. It’s held in Ft. Worth, Texas, which is about 30-40 minutes outside of Dallas. Not only did I get to complete my 7th half marathon, I ran it with a group of my running friends who are more like family. Check out my Cowtown Marathon recap and experience how I hang with my running crew. The Cowtown Marathon Recap Travel Information to the Cowtown Marathon I live in Dallas so I didn’t travel per say to the race. I wanted to offer tips since I do live in the city and in case folks want to travel here. The closet airport to Ft. Worth is DFW airport. Love field airport is at least a 30-40 minute ride away. That can be a pretty expensive uber for you so I highly suggest renting a car for the weekend. The city doesn’t have the best public transportation for most travelers so this is my cheaper and best option for most. I stay in Dallas and wished I would have gotten a hotel just to stay in Ft.Worth. I had my friends in town for the weekend so I was basically an uber. Tim is a dear friend and like a running brother of mine that is on the board of the St. Louis Marathon and is a Running Influencer there. Yal know I got manners and southern hospital so I picked him up from Love Field airport and showed him around Dallas. The City – Funky Town Ft. Worth is unique and folks that live there love, Love, LOVE the city. There is a lot to see and do in Ft. Worth but it’s very different than Dallas. You can expect cowboy boots, trailers and western stores every few miles in Ft. Worth. They are the true Western Texan over there. There is a lot to see in Ft. Worth so take advantage of walking around the various sections of the city such as Magnolia, Fairmont and Sundance. Places to Eat in Ft. Worth In Dallas/ Ft. Worth, we love to eat on a good patio. Patio’ing is a thing around here so you have a million options with great Southern food, craft and local beer, strong cocktails, good service and more in the warm weather. Here are a few of my favorites in Ft. Worth. Heim BBQ: If you can, get there early or be prepared to stand for a bit. This BBQ joint always has a line but it’s worth the wait. Nothing like some good old fashion Texas BBQ. Istanbul Bar & Grill: I am a big fan of Mediterranean food. Their baba ghanoush, and gyros are perfect anytime of the day. This location has a bar so you can grab a tasty beverage if you desire as well. Mash’d: If you can go for brunch, go!! They have a 14inch pancake called the “Manhole cover pancake,” which is stuffed with blueberries butterscotch chips. Yeah! It’s that serious there. Oh should I also mention the mixology bar and they serve moonshine??!! Gus’s Fried Chicken: It’s a Memphis-based spicy fried chicken joint that has juicy fried chicken and the best sweet tea ever! Nammi at the Farmers Market: Head over the Farmers Market and roam around. When you do, stop at my favorite food truck Nammi, which serves Vietnamese food. My favorite dish is always their veggie tofu tacos and basil lemonade. Tom Thumb off 7th Street: Sounds really crazy to put this on here but this Tom Thumb is like a restaurant. You can grab a drink at the bar and watch a game, order pho, pickup toilet paper and so much more in one store. This location is also right by a lot of other restaurants as well. Weekend Socials With My Running Family Friday Night Since Tim was in town, we ended up having a happy hour for him and my local running groups We Run Things and Pint Striders. Founder’s beer came out and gave some swag while chatting about a few local things with me. After that, we enjoyed beer, laughter and good times through the night. Beer is rather normal for us runners to drink as it’s technically just a bunch of carbs and we need it run. Saturday Night Saturday I opted to ditch the 5k and go for a walk with Tim and my other running friend Alex. We ended up wakling to the the Alamo Draft House, which isn’t to far from house, to go see Black Panther. I probably have seen this movie at least 5 times now and can’t stop still! Also this is my favorite movie theater and they had a great Black Panther food and beverage menu too! After that we showered and ran to the Black Marathoners Pre-race dinner. It was great time to just meet folks from all over the country before we lace up for the following day. I had a great time meeting al to of fellow runners who live in Atlanta and I will be seeing again in October at the Baltimore Running Festival. The Cowtown Marathon Race day started bright and early at 4:45AM and it was greatness. I made it there at 6am and was able to get a close free parking space and wait inside in the warm building. I didn’t start until about 7:30 because I switched to a later corral but let me say, all 9,100 of us truly enjoyed the morning jams and tunes while waiting. I always have a mantra song of each race, so for this race, Anita Ward’s Ring my Bell was it! The race was everything! This has been one of my favorite races and I truly mean it. It was really cool to start the race with my