#SweatySelfie Contest

In case you have not heard Beachbody is running a competition with the winners receiving Beachbody products.  The contest lasts until September 3rd so get on it quick.

5 winners will receive:
1) 3 Day Refresh Kit
2) 1 bag of Shakeology
3) 1 Recovery Formula
4) Beachbody workout program of your choice (basic kit only)

How to enter:
1) Follow @BeachbodyHQ on Instagram
2) Upload you #SweatySelfie to you Instagram acount
3)Caption #SweatySelfie & Tag @BeachbodyHQ

Humph, what is this foot pain?

                Hello everyone it has been quite some time since I last posted on here.  I have been struggling finding topics to write about and my daily fitness routines would just be too boring to write about let alone read.  But have no fear I now have found something to discuss.  Let me preface this post by saying I enjoy running.  Now that doesn’t mean I am crazy into marathons or even ultramarathons.  But I do enjoy a good 5k, even a 10k, and all kinds of mud runs (if you have not run a mud run do so, like stop reading this and go sign up for one).  I like the piece that comes from the rhythm of running, focusing on your breathing, learning how to control yourself, and heart rate while exerting the most out of your body.  And this may sounds gross but I also enjoy the amounts of sweat from running.  It really makes me feel that I am accomplishing something.

                Lately and I am talking over the past few months I have had a nagging dull pain on the heal of my left foot.  At first I thought I don’t know maybe I bruised my bone on a rock seeing barefoot weather was finally here and my feet became soft over the winter.  Or maybe I need new shoes (which I still need to get a new pair).  And as I have wrote about before how important stretching is I figured it wasn’t that seeing I stretch whenever I do physical activity.  But now I am trying to focus on stretching my calves better and stretching my feet as well.  I have taken the past 2 weeks off from running and focused my cardio on the arc machines and bikes at my gym.  But I will be honest it’s driving me crazy, I need to run.

                So when trying to figure out a problem that you can’t seem to do on your own, where do you turn?  The doctor, ha how many times have I told people that if there is a nagging problem whatever it is to go see a doctor.  Well did I?  No, it’s some stubborn gene that we Bogosian’s have that going to the doctor just doesn’t happen unless it’s dire circumstances.  So I turned to my good friend Google, which in all honesty is the worst place to go.  However it is also one of the funniest because most of the time if you notice the results are just trolls and everything is either cancer, AIDS, or you will die (or maybe I have a twisted humor).  But I turned to google and what is the first thing that I begin to find, PLANTAR FACIITIS.  Well just great.  I mean could it be the beginning signs of this PF maybe or it could just be tight muscles and the need of a new pair of shoes.  In the coming months we will see as I begin to train for a 5k in October maybe November, I need to check my calendar later.  We will see if this new stretching regiment and eventually this new pair of shoes will help in any way.  Let’s hope so.

                In closing I will repeat with what I probably have said in the past, that it is important to know your body.  It is important to notice when something isn’t right.  When a nagging pain becomes something more and after all the home remedies (if you will) have not worked, to know that hey it’s time to call in an expert.  I will try to keep you all informed on my progress and hope that any ailing pains or injuries that you are going through turn out alright and heal quickly so you can get back on it and keep on training hard.

Make every minute count

Bogo out

SUP Summer

With this beautiful weather continuing to grace our presence, I have been able to get outside and go for some runs and longer bike rides (which, by the way, rule). This past weekend officially marked 'Summer' at the Jersey shore, even if the calendar says otherwise. My Memorial Day consisted of laying on the beach and later on grabbing some food and drinks on the water with my closest friends....the absolute best way to spend a beautiful day, in my opinion.

With this nice weather, I always want to find different, fun activities that I can do outside. Luckily I live in an area where there are tons of things to do! Stand up paddle boarding or SUPing is rapidly becoming popular and I have started to see them everywhere in New Jersey. I have always grown up on the water here, but in 2012 I lived in San Diego, California for a year and a half, and that was the first place I saw SUP as often as you see a boogie board. Anyone and everyone was using them. Whether they owned the board or they were renting it, they were everywhere. I think shops around here are just catching on to renting out paddle boards, but trust me, in a few years shops that rent out bikes, chairs, etc. will soon be renting out boards. Ok, sorry for the ramble. Moral of the story to living in California was that I first tried SUP there in Mission bay and rented boards about 3 times. Every time just as fun as the previous! When I moved back home, my friend had purchased a SUP and we had gone out on the ocean [first time SUPing on the ocean--very, very different--and a lot harder--but still just as fun!]

Fast forward to now, my close family friend mentioned that a company in Belmar was starting to offer SUP yoga classes and on a whim, we signed up and attended a class last Tuesday! One of THE coolest fitness experiences to date. Anyone who likes yoga, fitness, SUP, or just likes to try new things, HAS to try this.

We did this class in a lake, but most take place in Shark River. Each board has an anchor attached on a rope so you stay in one place. The paddle floats, so you just wrap an elastic band around the handle on the same rope and drop it in the water. It's a 90 minute class, and you initially go over how to paddle board for those who have never been on one before. The instructor paddles around the whole class, talking to you about what moves to go into, just like a normal yoga class! For moves like crow and headstand, she shows you the different ways you can get into the position and if you don't have those moves perfected on land yet, no worries! It's a class for all levels, so don't be discouraged - and trust me, I have yet to do a headstand on dry land yet.

The company is called The Endless SUP Company and they are located in Belmar, New Jersey. They are currently setting up classes for a total body workout as well, which I will most definitely be trying out.  If you are in the area, or come here for vacation, I highly recommend checking them out for a class or even to rent a board!  

Oh, and GO RANGERS! [ had to throw that in there somewhere ;) ]

Stretching Out a Back Injury

It feels like spring is finally here in NJ and I am beyond excited!

I was unfortunately out of commission last week due to a back injury. I wasn't able to workout last Saturday or Sunday (3/29 & 3/30) just because I was busy with different engagements. I was showering before work Monday morning when I was suddenly overcome with intense pain in my lower back! I felt nauseous, couldn't breathe well, and had a constant sharp pain in my lower right back. I went to see my chiropractor twice over the week and went to my internal doctor just to make sure it was nothing with my kidneys, appendix, or anything like that. I was diagnosed with a lumbago sprain, which can last up to 6 weeks! Fortunately I started feeling a whole lot better Friday afternoon and was even able to go for a jog and attend some gym classes this week.

I have always known that I neglect stretching, especially when it comes to my back. After this injury, I will definitely be making stretching post workout a priority. Stretching your back and legs are crucial, even when you aren't active, and many injuries are caused due to lack of stretching or stretching improperly. Here are some stretches that are great for your back and legs and will help prevent injury:

Back Stretches

https://www.athletico.com/2012/03/28/stretches-to-minimize-back-pain/

[Prone Press-Up, almost like cobra, is my favorite for a lower back stretch. If you have lower back pain or you have a chronic tight lower back, use this exercise daily] 

Leg Stretches

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1565&page=3

[When you have a back injury, your hamstrings are also directly affected and become tight. Make sure you pay more attention to stretching your hammy's during and after sustaining any back pain] 

* Neglecting your body only makes your fitness journey more difficult! *

{Trying} New Things

On March 9th, I decided that I would remove sweets from my diet until my last day of T25, which was 3 weeks away. I love cookies. I love candy. I love cupcakes. I love coffee ice cream. The list could go on and on. While I'm not one to add sugar to things like my cup of coffee or my bowl of corn flakes, I do crave an Oreo or 2..or 3. I try to never over indulge, but for the most part, I have a sweet treat of some type at least once a day. Something struck in my brain and I made the rash decision to cut sweets out of my life until I finished T25. I want to see how I progress without delicious sweets in my life and would like to see how my results are with vs. without them in my life. So far, I caved and ate one Vienna Finger, but I found great motivation when I said no to all of the St. Patrick's Day goodies at my works pot luck yesterday...even denied trying any of the {professional looking} Guinness cup cakes I baked.

RIP sweets. You will be dearly missed.

People all over America, the Facebook world, and the Twitter universe, are giving things up for Lent-- even if they aren't Catholic, religious, human, etc, everyone and their dog is giving something up for Lent. So I started to think...if everyone and their dog's are suffering from giving some favorite food up, there should be some tips out there to help us! Thankfully I've made some up:

     1. Start Your Day Off Right - eating a healthy, filling breakfast could be one of the simplest ways to ensure you don't get a sweet tooth craving. Oatmeal and a fruit/veggie smoothie are my favorites to start off my workday.

     2. Pack Your Lunch - eating out can cause you to spontaneously choose unnecessary foods, such as a dessert or 0% nutrition filled snack. Be sure to include a variety of veggies, fruits, dairy, etc. that are sufficient enough for breakfast, snacks, and lunch. Even if you eat breakfast before you leave for work/school, I advise you pack some type of breakfast or early morning snack item so you aren’t starving by 11:30am.

     3. Increase Your Water Intake – when you crave things you are often times just dehydrated/thirsty, so remember to constantly drink water throughout the day. Get an insulated, reusable cup to drink out of everyday and even add a lemon for a bit of flavor. It will not only be yours and you can carry it everywhere, you are also helping the environment but not throwing away plastic bottles or cups!

     4. Still Have a Craving? Have no fear, green tea is here! Drink a hot cup of green or chamomile tea when you are getting seriously tired of water. You can even add a bit of organic honey and some lemon to it.

     5. Proper Sleep – I’m sure you hear this everywhere, but it’s true! Getting proper sleep sets you up for your entire day. Not getting proper amount of sleep is proven to cause you to over eat, and usually over eat on the sweets and fatty foods.

You can do it!

Recent Recipes

Well not 'recipes' per-say but more like foods I've kind of combined lately. Some have been paleo, some are really yummy, and some have been just a fun kind of snack. Over the past couple of weeks I'd make some food and say, 'wow, this could be pinterest worthy!' So I'd snap a quick pic and then it winds up just staying in my phone...oops :) Anyway, I've listed some of my favorites that I've created below!

Lunch: Egg, Avocado, and Pesto Sandwich

 

• Toast 2 slices of bread and put a light layer of pesto (in a jar) on one slice 
• Cook eggs over easy (or anyway you'd like to have them) using a bit of coconut oil on the pan instead of Pam 
• Slice half an avocado 
• Enjoy!

Dinner: Eggs, Sweet Potatoes, and Bacon..?

This concoction was made by my best friend's boyfriend. He gets into making some Paleo recipe's and he tried this one out. It may look odd but it is extremely delicious. Luckily those who only eat Paleo can enjoy this one as well! 

• Hard boil eggs, slice in half (I would do it long ways like a deviled egg instead of the way he did), and remove the yokes 
• Mash sweet potatoes (we used our NutriBullet) using a little bit of coconut oil and fill the eggs
• Cook bacon well done, break pieces into thirds, and place over top of eggs (you can alway opt to only have some or none with bacon) 
• Feel free to bake or grill some chicken to go along with it! 
• Enjoy!

Snack: New Twist to Apple and Peanut Butter

• 1 spoonful of organic peanut butter 
• A sprinkle of dark chocolate chips 
• 1 sliced organic Pink Lady apple 
• Enjoy!

Onto The Next One

Five weeks later and I have completed the Alpha side of Focus T25!! [I'm doing a happy dance right now]

My results have been continually improving and I am excited to see what Beta brings to the table! Like I said in the last post, I have finally started to see results rather than just feel them! I took another progress picture to record the 5 week mark: 

A bit more in-depth information about my results thus far: 

• I weighed myself last Tuesday, and my weight has not changed 
• Chest muscles and shoulder are a lot stronger 
• Abs are noticeably more defined
• Triceps are more defined 
• Glutes are bigger and stronger

And a little bit more about how I have improved over the 5 weeks: 

• Increased number of pushups by vast amount and can do them all on my toes (Total Body Circuit has a ton of pushups)
• Stamina has increased 
• Able to do more reps of the higher intensity moves 
• Arches and calves don't tighten up like they originally were 

I took a 'before' picture when I first started but unfortunately I only took one of the front of me not even thinking my back, hammys, and butt would change significantly. When I am completely done with T25 I will post my 'before' picture along with my final 'after' picture. I will also dig through and try to find a decent photo of the back of me to show those results as well. 

I'll be starting the Beta portion of the program today!