Playing Catch Up, an Apology, and Foodie Penpal Reveal!

Wow. I have been a terrible blogger. Words cannot describe how emotionally, mentally, and physically drained I have been over the past month. I am here to play a quick catch up...

For those of you who don't know, on March 26th I went under the knife to remove an accessory navicular bone in my foot that was severely detached and to have my tendon screwed back onto my ankle bone. I also had a procedure done on my toe so I had a double whammy of recovery and pain. It has NOT been easy. At all. (Sorry in advance for the small pictures-they are all from my phone :(  )



Ready for surgery!

My mom wishing me luck!

Two bones to the right of my ankle/foot...You're only supposed to have one protruding...

Home after surgery... This was about 15 pounds of cotton and ace bandage alone. Yikes!

Not only has the pain been hard to manage, but I will JUST begin walking on my foot tomorrow. That's right. No running, no biking, no walking, no treadmill, no swimming, nothing. I can't even drive since my car is a 5-speed manual. Though I am anxious, nervous, and excited to enter this new phase of my recovery, it is not a speedy one at all. This is very frustrating, especially for someone who has a loving relationship with the gym.

I have been off of work since my surgery day and am not expected to return until the middle of June. Literally, I have had nothing to do for weeks! People say I am lucky and to enjoy it while I can...For the first two weeks, it was great. I was waited on by family and close friends since I felt like I was going to die and I caught up on much needed sleep and even was able to read a book or two, something I haven't done for leisure in a long time. Now, I am antsy and frustrated though. I don't want to be a Debbie Downer, but it's tough!

First day out after surgery. Felt so good to simply go to the movies!

Thanks to some girlfriends for putting together a goodie basket (actually bucket) for me :)

Stuck my dog in my knee scooter basket with my new handicap sticker!

WARNING! These next few pictures are from post-op appointments and may not be for those with weak stomachs!

Only one bump out of my foot/ankle!

10 days post-operation!

Taken today- 5 weeks post-operation...Still lots of swelling but incision looks beautiful!

With not being able to do anything or go anywhere, my mood has really been down in the dumps. That may be putting it lightly. I have been in a slump for about 2 1/2 weeks or so and am not really sure when I will emerge. One thing that has brought a smile to my face, however, is knowing I am still a part of the Foodie Penpal program thanks to Lindsay over at The Lean Green Bean.

Before I get to my reveal, let me say that I have a HUGE apology to send out. For the month of March, I typed up my penpal reveal, and apparently it never posted and has been sitting as a draft ever since. I apologize, sincerely and profoundly to Mallory from The Original Plastic California . Your package did not go unnoticed and I shall put you in the spotlight with this post as well.

For the month of March, Mallory must have been my best friend in a previous life. Her mind-reading skills were amazing and on point for this package. First of all, she sent me Nutella To Go, the delicious hazelnut, chocolate spread with cracker sticks for dipping... Um where has this been all my life?! I didn't even know they made these! Let's just say I couldn't even take a picture of me eating it because it was gone that fast! The next thing I noticed were the multiple snack/granola bars. Apparently Mallory sensed that I love to snack throughout the day and she was kind enough to send me healthy alternatives! (The Larabar Uber Apple Turnover one was my favorite!)

I started laughing as I dug my way deeper into the box because I was JUST mentioning to my mom that I wanted to make homemade pizza with sun-dried tomatoes, yet it was the only ingredient I did not have and thus could not bask in the glory that is homemade pizza. Low and behold, I pull out a bag of tasty Trader Joe's Sun Dried Tomatoes!

Mallory has great taste in treats and even got me hooked on the tomatoes, the dark chocolate bar, and Nutella to go...I went out and got some more for myself! Guilty! Thank you so much Mallory for your wonderful package for the month of March...I got to enjoy everything before my surgery and I loved each and every item!



As for the month of April, like I said, my package could not have come at a better time. I was really not feeling well and feeling pretty "blue" when a pretty white USPS box came from Brittney (@HerleanFitness). Woohoo! Instant smile on my face...the first one in a while :) Of course I do the best that I can trying to carry the package in with one hand yet maintain my crutches. I immediately rip the box open to a note with some of the neatest handwriting I have ever seen on top of, what else? Foodie Goodies!



I got mail! Yay!

First thing I saw...Justin's Natural Nut Butters... Maple Almond and Chocolate Hazelnut to be exact. Breakfast was served my friends! I love putting these spreads on whole wheat toast with banana slices on top for breakfast. Quick, easy and that's speaking highly given I could do it on one leg :) I used some of her Gluten Free Rice Thin crackers as bread crumbs for a homemade Mac & Cheese I made (healthy options, of course!). I still have a handful of them that will be gone soon, I am sure! She even sent me a little container of Mentos gum...she must LOVE me! I ran out of gum and threw this little baby right into my purse! Among other things, this foodie penpal was once again a success. Thank you, Brittney for putting a much needed smile on my face in a time of need!

Want to find out how you can join the club and become a Foodie Penpal yourself??

Here’s a detailed explanation of the program:

-On the 5th of the month, you will receive your penpal pairing via email. It will be your responsibility to contact your penpal and get their mailing address and any other information you might need like allergies or dietary restrictions.
-You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your penpal!
-The boxes are to be filled with fun foodie things, local food items or even homemade treats! The spending limit is $15. The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!
-You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!)
-Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you can choose to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month.
- Foodie Penpals is open to US, Canadian residents & UK residents. Please note, Canadian Residents will be paired with other Canadians only. We’ve determined things might get too slow and backed up if we’re trying to send foods through customs across the border from US to Canada and vice versa. So, I’m going to keep two separate lists and match US w/ US and Canada w/ Canada!
***If you’re in the UK, please contact Carol Anne from This Is Rock Salt at rocksalt@thisisrocksalt.com to get involved!

If you need any more information, check out Lindsay's awesome blog to find out more or contact her with any questions. :)




So thank you for allowing me to vent a little bit. I forgot how easy it is to just type feelings out and that blogging can actually make me feel better. I have wanted to write updated posts but didn't really know what to say. The Foodie Penpal Rveal may just be the jump start back to my old habits that I intend to keep...on my own two feet...




Until the next step bloggers...

A Lot to Tell

I wake up to start my day like everyone else. I put my pants on one leg at a time. I attach a smile on my face, sometimes because I have to and sometimes I really mean it. I realize that each day is to bring new encounters, adventures, and up and downs. I still have a lot of my story to tell though...

I think about what I can give back today. To a friend. To a total stranger. To someone I haven't talked to in years. Will it be a kind word?  A nice email? A smile in passing? A hug? Anything to give a little love. I try to give these small "gifts" daily, though sometimes it is difficult to get them back. I am not looking for it, just aware. But I still have a lot of my story to tell...

I think failure is a blessing in disguise. And I have had many. I think it is a chance to test our faith. Our strength. It is a chance to get off a beaten path and take a new one. We may find exactly what we have been looking for all along. We may never look back. We may lose some people along the way, and gain great ones. Who knows? That is the blessing of failure and then jumping into the unknown. But I still have a lot of my story to tell...

I am a dreamer. I doodle in notebooks and in my calender. My to-do lists are covered with hearts, flowers, or faces I come up with in my head. I daydream. A lot. And I think it's good for you. It lets you find out what you are really searching for. Make sure when you do it, you dream big. Don't hold anything back. Let your imagination run wild and free. Get creative and don't let anyone tell you your ideas are stupid, unrealistic, or childish. They are your ideas and dreams. I still have a lot of my story to tell though...

I am a victim. I am a survivor. I am a role model. I am my own hero. I have been beaten to the ground, figuratively speaking and literally, yet I managed to get back up. I have told my story to those willing to listen. I hope I have told some of the right people who can take my story to heart and help themselves or someone else. My past is in my past. It does not define who I am now nor will it ever define who I am as a person. It has helped me create tough skin and raise my standards for friends and loved ones. I am so thankful for this aspect of it. Nothing but positive energy surrounding me now. Make sure you talk to your friends and loved ones on a deep level sometimes. You never know who is struggling or suffering underneath their smile they fake when they wake up in the morning. You could be the difference to help them create a new and positive life. I still have a lot of my story to tell though...

I am a friend. I am a daughter. A dancer. Procrastinator. A work in progress. Dog lover. Runner. Cook. Blogger. Student. Hard worker. A healer. Survivor. An inspiration. I wear many hats but sometimes it is hard figuring out which one to wear when I am deciding whether to wear my fake or real smile. Which will hide my pain and my story the most and which will show my true colors? Everyday is different. Every day brings new fears of new unknowns.

I like dancing, laughing, working out, cooking, and traveling. I am a new fan of brussel sprouts and Indian food. I enjoy making scrapbooks and giving gifts to people who may be down. I like cheering people up and being a positive person in someone's life. I love sports and enjoy being "one of the guys." I really do like long walks on the beach. I am just trying to find an ear to listen to my story and a hand to hold on my journey...walking on my own two feet...






Until the next step bloggers...

Get To Know Me Better: The Question Game!

Ok so I saw an intriguing tweet from the ladies of CHAARG and sooner rather than later I had been "hit." Uh oh. I went to their blog to find out they hit me with The Question Game, a fun trivia post that has been apparently circulating around the blogger community. Hmmm...

Anyway, before I begin I must tell you the rules:

1. Post these rules.
2. Post 11 random things about yourself.
3. Answer the questions the person who tagged you set for you in their post.
4. Tag 11 new people to participate.
5. Create 11 new questions for the people you tag to answer.
6. Go to their blog/Twitter/Facebook and tell them you’ve tagged them.

Here We Go!...


11 Random Things About Me:

1. I am probably one of the most spirited people you will meet! Whether it was for my high school teams, college teams, or any sporting event I go to, I always make sure to be decked out. I don't care that I lose my voice or that my ears are ringing for days afterward, I always show my friends and my teams the support they deserve!

2. I broke my wrist in 3rd grade falling off the monkey bars. The worst part was it was my writing hand so I had to learn to be a lefty for about 2 months! It was waterproof though so I enjoyed being able to take a shower, swim, etc. without needing a bag over it! I went to Disney World when I had the cast on and while watching a parade, one of the Green Army men from Toy Story came over and signed my cast "Green Army Man." I still have the cast :)


3. I used to play the clarinet...and was pretty good at it. I started playing in 4th grade and quickly realized how easy it was to play and to read music. I became 1st chair every year and in 6th grade went to NYC to audition for Disney's Young Musicians Symphony Orchestra. I did not make it but I did make All County Band three years in a row and was a first alternate for All State Band :)

4. I like Dunkin' Donuts coffee better than Starbucks. Sure if a Starbucks is the first one I see I head into it to get my caffeine fix but I secretly like Dunkin' better. Almost everyday I drive by one and almost everyday I stop in when I hear it calling my name. Hazelnut with cream and sugar is what I usually get from Dunkin' :)


5. I saw Titanic four times in the movie theater when it first came out. And I cried every time. Nowadays with it being on TV and coming back into theaters every April, it is kind of annoying. Sure, it's a great love story but come on, it's kind of redundant now.

6. The place I would love to go to more than anything would be Italy and Greece. I would love to go check out my heritage and see where my family came from. Plus, both countries are so rich with history and culture that there would just be SO much to see!


7. My first official job was when I was 14 and it was a candy store! Talk about temptation! We were allowed to eat whatever we wanted... I stuck to eating all of the red Sour Patch kids but what a great job it was!

8. I learned to drive a manual car when I was 19. I wished it would have been sooner but I didn't get my first manual until I was 19. It was very hard to learn but I am so glad that I did! Let's just say I stalled out many times...especially on hills, which may not be the best place to stall out. After knowing how to drive both automatic and manual, I think I will stick with automatic...



9. I miss my grandmother everyday. She died semi-suddenly back in November and I am still numb about it. Thankfully, I was there with her when her heart beat for the last time, holding her hand and talking to her (you hearing is the last sense to go), but it still is hard sometimes. She helped raise me as my mom was a young, single parent trying to support us. She was always someone who supported me and I could count on to be at every dance recital, band concert, major accomplishment in my life, etc.

10. I have all dominant genes. My mom likes to call me the "Alpha-Female" because simply put, I have all dominant genes and she doesn't. What are my dominant genes? Brown eyes, brown hair, right-handedness, Widow's peak in my hair, dimples, unattached earlobes, can roll my tongue, etc. Weird I know but hey, we said 11 "random" things about myself...


11. My friends are better than yours. No really. I have found the most amazing group of girls that live close to me that I never would have found had it not been for social media websites and Tone It Up. I look forward to talking with them everyday and allowing myself to be inspired to live a healthier, happier life because of them. I love our get-togethers every month and every week, especially when we talk about the most random things. I know I can tell them anything without being judged, mocked, or made fun of which is something I think is rare to find in a "friend." I cannot wait to see what other kind of crazy adventures we get ourselves into and cannot imagine what I would do without them now!

Now its the time to answer the questions those lovely ladies asked of me:

1.  What is one thing on my bucket list that you want to cross off in 2012?

Honestly I think I would have to say skydiving. I have always wanted to do it and just never have had the opportunity. Heights has never been a problem for me, I actually love them- you see so much more!  I hoping some LivingSocial deals or Groupon deals become available to do it. My surgery is taking away a good chunk of the year so I would love to cross skydiving off later in the fall! :)

2. You're at Starbucks. What do you order?

IF I was at Starbucks which is the big question... But I would order a skinny nonfat caramel macchiato. Depending on how tired I am I may ask for an extra shot of espresso! :)

3. If you could be on one TV show, reality or game, which one would you like to star in?

I would probably say Wheel of Fortune. I am really good at solving those puzzles at home, even when there are only like 3 letters up. I think I would do really well and have always wanted to go on but they never contact me :(

4. Ideal date?

"That's a tough one. I'd have to say April 25th. Because it's not too hot, not too cold, all you need is a light jacket."


5. A bad habit that you want to get rid of but just can't?

I kicked it already! I used to bite my nails (since I could chew!) and I have finally grown them out to the point where I need to clip them constantly! Yay me!



6. What do your fingernails look like right now?

Speak of the devil...

French manicure on my REAL nails! Yay! I love being able to say that!


7. What's your favorite machine to use at the gym?

Great question! Honestly, it would be the cable machine. You can do so many exercises using that one machine. I am on it usually two or three times a week doing strength exercises. I try to show the boys up but usually I am in my own little world :)


8. If you had to pick a new language to learn, what would it be and why?

I am pretty good at Spanish. Though I am always learning, I took it for 6 years. I would love to go to Mexico and come back fluent in it. Spanish is the obvious answer since our country will be mainly Spanish within 20 years. If I had to choose another one I would say Italian. It is similar to Spanish but I just love the way it sounds :)



9. Where's your favorite place to buy a bathing suit?

Well, Victoria's Secret came to my mind first but I don't get many bathing suits from there. I like to have a variety so when I want to buy cheaper I get them from Target!


10. Zip Lining or Sky Diving?

Hmmm... can I answer this when I cross sky diving off my bucket list (hopefully this year)?? I have been zip lining many times but I would have to see what sky diving is like to compare the two!


11. What's your favorite thing to do when you procrastinate?

Zzzzzzzzzzzz




Now onto my questions:

1. What was your first car?

2. What's the best beauty tip you've ever gotten?

3. What is your biggest pet peeve?

4. Best breakfast food ever?

5. What do you like to do on a typical day off?

6. What has been your biggest accomplishment thus far?

7. What were your New Years resolutions and are you sticking to them?

8. NYC or LA?

9. What was your first kiss like?

10. Grape or strawberry jelly (or jam)?

11. Coke or Pepsi? Coffee or tea?


My Tags:

Sorry peeps, but you gotta do it! Once you do it, post a comment with the link to your blog because I want to read them! If you have already done it – DO IT AGAIN! ButIe would love for you to still comment with a link of your questions so I can get to know you better


www.blondeponytail.com

http://sweetlyserendipity.com

www.runningwithsass.com

http://peanutbutterandpeppers.com

www.foodfitnessandfamilyblog.com

http://bridgetnicole26.blogspot.com

www.fitfoodjunkie.com

http://healthyhelperblog.com

http://gothextramileblog.com

http://simplefoodhealthylife.com

www.paceofme.com

Can't wait to read all of your comments! Hope you all enjoy a relaxing Sunday...on your own two feet...




Until the next step bloggers...

February Foodie Penpal Reveal!

Ok so you may have heard of a penpal before but you may be asking, "What the heck is a Foodie Penpal??" Well, it may be the best thing since sliced bread for over 200 of us bloggers, food/fitness junkies :)

Lindsay over at The Lean Green Bean came up with this fantastic idea back in September and it has just blown up to a whole new level. She matches you up with another fellow blogger, food lover, health nut, what have you and for that month you are to send them a package of your favorite goodies. The best part? You receive a package from someone else--so you get to make 2 new friends every month! I have been a part of it for two months now and can't speak more highly of it!

This month I received a package from Taryn from Sweetly Serendipity . She is a Bostonian that has a serious love for food. (Just look at her blog!) Not only is she too cute and nice for words but her package made my day! Anyway, when I opened up her "bag of tricks", there was such a variety! I love this because this means that I can have the goodies at different times and with different things. I even got a treat thanks to a recommendation from her boyfriend! She is being a good influence! :)

The first thing I noticed? The amazing blueberry fruit spread in the cutest jar. Let's just say the next morning I took full advantage of this treat. I had recently got Yoga Bread (Have any of you tried this bread?) It is basically whole wheat bread with dried cranberries and pumpkin seeds in it. I toasted some slices, put some lowfat cream cheese on it, then topped it off with the blueberry spread. YUMMY! A delicious, simple, easy breakfast!

REAL blueberries in this spread! Love it!

The next thing I noticed were the cheese straws. Oh. My. Gosh. A girl after my own heart. Cheese is the magic word in my book and she hit the nail right on the head. In her note she mentioned they may not be the healthiest thing in the box but hey, it's alright to indulge every now and then! Especially with cheese! These made a wonderful late night snack while sitting at work!

Tea I like to drink about 4 nights a week so the tea? Gone. Almond butter...gone (which I put in a protein smoothie!) February was just a great Foodie Penpal month for me!


If you would like to see what I sent to my foodie penpal, Ashley, this month, be sure to check out how she liked everything over at Simple Food Healthy Life !
If you would like more information on how you can be a part of the Foodie Penpals, head over to Lindsay's blog here!




I have loved the last couple of months being a part of the Foodie Penpals program, meeting such inspirational and motivating women and making new buddies! Of course, it is always exciting to receive a package in the mail knowing what is inside--food! It is so comforting to know that I can be a part of a "close knit" community where every day they make me proud...to be walking on my own two feet...




Until the next step bloggers...

End Your Workouts With a Bang!

In the past, we thought our workouts were effective based on our heart rate “zones.” It turns out the hours spent hunched over a spin bike or acting like a hamster on its wheel on the treadmill is not only boring, but not the best way to lean out and look smokin’ hot.

Quick Workouts, Quick Results

            Research has shown lately that the calories we burn can be increased with short bursts of anaerobic exercise (short and intense, and relying mostly on sources of energy other than oxygen). Examples? Lifting heavy weights or sprinting across a football field. Women who participate in resistance training at higher intensities (heavier weights and shorter breaks) sizzle more calories postworkout!

            So what does this mean for you? A steady 45 minutes on an elliptical does not torch as many calories as a session spent lighting circuit weights. Since the total number of calories you burn is what is important (not the percentage that comes from fat), increase your intensity to get more “bang-for-your-buck” routines!

Hint: “Finishers” are high-intensity exercises done at the end of a workout. Do one or two rounds of finishers for a speedy stand-alone routine. Remember the key to success is keeping it peppy but controlled!

These two finishers blend body weight, free weight, and band exercises to improve upper body strength and definition. Add one (or both!) of these to your program when your metabolism needs a boost. The best part? They can be tacked on to the end of ANY routine!

Finisher 1

Exercise                                               Reps                                      Rest

Seal Jump                                             60 seconds                           ALAP*

Incline-Bench Dumbbell Curl             8                                           ALAP

Barbell Overhead Press                       8                                           ALAP

Walk-out Plank                                   8                                           30-60 seconds

Repeat circuit once.

*ALAP = as little as possible

Finisher 2

Mountain Climber                              60 seconds                            ALAP

Rolling Triceps Extension                  8                                           ALAP

Push-Up Plus                                      Just under your max             ALAP

Band Face-Pull                                   8                                           30-60 seconds

Repeat circuit once.

Benefits of Finishers:

·       Better at burning calories

·       Enhanced fat loss while developing strength

·       Improved aerobic (fueled by oxygen) and anaerobic (without oxygen) fitness levels.

FINISHER 1

1.     Seal Jump

Targets: whole body

Stand with your feet together and your arms extended in front of you; your palms should touch. Jump, bringing your legs out to the sides as if doing a jumping jack. At the same time, move your arms out to your sides. Land with your body in a “star” position, then jump your legs and hands together; repeat. TIP: Make your reps explosive and speedy!

2.     Incline Bench Dumbbell Curl

Targets: biceps brachii, brachialis

Lie faceup on an incline bench, holding a dumbbell in each hand with your palms facing forward. Bend your elbows to curl the dumbbells. Squeeze your biceps hard at the top, then lower until your elbows are semi-straight. Repeat. TIP: Don’t move your upper arms with each rep!

3.     Barbell Overhead Press

Targets: anterior and lateral deltoids, triceps brachii

Hold a barbell, keeping your hands shoulder-width apart and your palms facing forward. Keep your elbows pointed down while maintaining neutral wrists. Press the bar overhead; your arms should finish beside your ears. Lower to chin level and repeat.

4.     Walk-Out Plank

Targets: scapular stabilizers, abdominals

Stand tall with feet together, then squat down. Walk your hands forward until the are in front of your shoulders. Carefully reverse, stand and repeat. TIP: As you walk forward, brace your core and squeeze your glutes!

FINISHER 2

1.     Mountain Climber

Targets: abdominals

Start at the top of a pushup position. Keep your elbows locked, with your hands directly under your shoulders. Quickly alternate bring one knee towards your chest, maintaining a neutral spine as you “climb.” Continue alternating for your entire set. TIP: Your back should remain flat as you move your legs forward and back.

2.     Rolling Triceps Extension

Targets: triceps brachii

Lie faceup on a bench. Hold a dumbbell in each hand straight over your chest, with your palms facing each other. Without moving your upper arms, lower the weights towards your forehead. Roll your elbows behind your head, then reverse fluidly. Repeat. TIP: You’ll press up rather than extend your elbows if the weight is too heavy.

3.     Push-Up Plus

Targets: pectoralis major, triceps brachii, anterior deltoids, serratus anterior

Get into pushup position, with your hands slightly turned out and roughly shoulder-width apart. Brace your core, and keep your legs and feet together. Bend your arms, keeping your elbows slightly tucked, to lower towards the floor. Extend your arms, then protract, or press your shoulder blades away from each other; it will look like you are slightly rounding your upper back. Repeat. TIP: The rounding of your back is subtle, but you should feel it!

4.     Band Face-Pull

Targets: rotator cuffs, posterior deltoids

Anchor a band at a point higher than your height. Hold one end in each hand, with your palms facing down, towards the floor. Pull the band towards your face, leading with your thumbs. Flare your elbows out and rotate through your shoulders. Finish with your hands near your head. Extend your arms to return to the starting position, then repeat. TIP: Don’t pull too low towards your chest because you will not externally rotate your shoulders, and you will lose the effect of the rotator cuff muscles.

Add these to your normal workouts and feel that extra burn! If you have questions about your form, make sure you ask a personal trainer! We don't want any injuries! We want you to be able to show off you new and improved bod... on your own two feet...




Until the next step bloggers...

No Pain, All Gain!

Women are hitting the gym…hard. (Yess! Get it ladies!!) In record numbers in fact. But training injuries have LEAPED to 63%! Of course, none of us want this. You can still get all the benefits of pumping iron while avoiding unnecessary injuries so you can come out of the gym strutting, not limping.

I am closely tied to this issue since I have been dealing with my foot condition. While I will be on crutches/knee scooter for about 4 months, I want to make sure I come back strong but smart!

The Mistake: Skipping Your Warm-Up

Would you launch yourself into a full-on sprint as soon as you got on a treadmill? So you shouldn’t be jumping into deadlifts as soon as you get to the free weights! Cold muscles that start to work out can lead to sprains and tears. Warming up is done to increase circulation and improve range of motion. It is your muscle’s prep time!

The Fix: Choose a dynamic warm-up. After completing a 5-10 minute walk or jog, do 10-12 lunges and pushups before starting a routine. Stretching should be completed AFTER workouts, not before. Dynamic stretching is always a better warm up than stationary stretching!

The Mistake: Using Sloppy Form

Probably the single most important factor in injury prevention! Many women don’t give it much thought, especially when you all are on a time limit. Well, thanks to our lovely wider hips (which we all love I am sure), we are more susceptible to form-related injuries (leg and foot especially!)

The Fix: Before starting any routine, trainer Robbi Shveyd says to think “S.E.A.K.” Stand straight (head over shoulders, shoulders over hips, hips over feet), eyes on the horizon (looking down encourages shoulders to round and the chest to lean forward), abs tight (helps to stabilize your pelvis), and knees over your second toe (women’s knees have a tendency to turn in because of the angle of our hips).

The Mistake: Stressing Out Your Shoulders

Women who lift have less stable shoulder joints than those who don’t lift at all. I know, I know, it sounds crazy but it’s true. Doing too many exercises where your elbows are pulled behind your body (chest flies and rows) can overstretch connective tissue in the front of the joints. If your shoulders are tight in the back, you’re even more likely to overstretch the front, increasing the imbalance at the joints.

The Fix: Modify your moves. Don’t allow your elbow to extend more than 2 inches behind your body. (Be mindful in the lowering phase of bench presses for example!) Also, don’t position a bar behind your head. Being the lat pulldown bar in front of your shoulders, and when doing an overhead press, use dumbbells instead of the bar and always keep your weights within your line of vision.

The Mistake: Neglecting Opposing Muscle Groups

Having strength imbalances can make you more prone to injury. Sometimes it’s your personal lifestyle (hovering over a computer all day tightens and weakens your hip flexors while glutes become overstretched and inactive). Often times, it is because both sides of the body are not worked out equally (for example, working out your quads but not your hamstrings).

The Fix: For every exercise that works the front of the body (chest, biceps, quads, etc.) complete an exercise that targets the rear (back, hamstrings, triceps).

The Mistake: Doing Too Much Too Soon

More does not always mean better. If you increase things too quickly, your body may not be able to handle the overload. Gradual conditioning is best because the muscles and connective tissue have time to adapt.

The Fix: Learn how to do an exercise using only your body weight. When you can do 15 reps with proper form, add weight. Stick to one set with light weights for 2 weeks or until you feel comfortable with the move. When you can properly complete your reps with proper form, add another set or more weight (you should increase weight by about 10% each time).

Be careful in the gym ladies! Of course we want to see those results but we want to see them accomplished in a safe and healthy way! I want to make sure you can show off those muscles...on your own two feet...

Until the next step bloggers...

Foodie Penpals and Giveaway!

Finally! I don't know why my internet has been throwing up its middle finger at me lately but I am glad to finally get this post out!

About a month and a half ago, I emailed Lindsay over at The Lean Green Bean to sign myself up for her Foodie Penpal program. With over 100 "members" she matches each of us up with another blogger/food lover to send a small package to. You send a package to one person while someone different sends one to you. For more information on how you can sign up, check out her blog!

If you want to see what I sent Courtney from A So-Called Runner, check out her post here! Here is a preview though:

Last week I received a package from Joanna over at Joanna Does It All . She sent me a couple of Mexican inspired goods since she lives over in Arizona! Woohoo! Thanks Joanna!

I haven't had a chance to try them all yet but I did get a chance to try The Bee's Knees peanut butter (with honey in it! Gives it a more sweet taste!) and the Starbucks Peppermint Hot Chocolate! Yummmyyyy!!

The peanut butter bag is flat and the Hot Chocolate box is opened if you can't tell! Tore through these first!

She sent me a lot of gluten free things too, which, honestly, I haven't really tried before. I am excited to try some GF goods and to connect with a fellow blogger who loves food as much as I do!






Giveaway time!

If you participated in my Jog for January challenge, you are in luck! As promised, I am giving away a GOSportID so you can run in style! Here are some ways to enter:

• Let me know how many miles you logged in the month of January!
• Follow me on twitter!
• Follow GOSportID on twitter!
• Tell me the quote you would put on your very own!
• Become a follower of my blog!
• Tweet the following: " @i_will_overcome is giving away a @gosportid so you can run safely! Enter here: http://anotherchapterwritten.blogspot.com "

Make sure you leave a separate comment for each entry!

You have until Sunday, February 5th at 11:59EST to enter! I will announce a winner by Monday at noon! Good luck and keep on runnin'!




I hope you join in on the Foodie Penpal "club!" There are a lot of great bloggers, inspiration, and people who are just livin' their own life...on their own two feet...





Until the next step bloggers...