Special Offer + More!

It looks like Gaiam got word of my Gaiam Balance Ball Chair review and are offering a 20% discount on this chair to all healthy ashley readers. (Here is the chair on the Gaiam website.) As you know from my review, I love this chair! (I just wish I had the discount when I was buying mine! :)

Just use the code BBC20 anytime up to midnight MST 3/10/09.

Thanks for letting me know about the Gaiam Twitter, Lori!

____

Still debating whether or not to run the Gasparilla Half tomorrow... but I'm pretty set on going out and giving it my all. This race is huge and all my friends are doing it. PLUS, I live one mile from the race start so everywhere I go I see baracades being set up, banners on buildings... I can't get away from it!

Assuming I am going to run, these two quotes will be written over each arm in pen:

"Pain is inevitable. Suffering is optional." -Unknown

"It is not the mountain we conquer but ourselves." -Sir Edmund Hillary

A Little of This...

Sorry to leave you hanging these last few days on the Q and A page, Workout Log, Spotlight features and upcoming mini-series. I swear they're coming! These last few days have been crazy (fun crazy!)!

I've been getting all socialy and girly- and I love it! Here are some photos from Wednesday's Girl's Night where we kicked back to House Bunny (so funny!), painted our nails (OPI Cajun Shrimp!) and drank copious amounts of Oreo milkshakes and (virgin!) strawberry daiquiris!

I've gotta say- my body doesn't take all that sugar like it used to! I had a nice cup of berries instead of the daiquiri!

___

Have you all heard of Pandora.com? Best.Site.Ever. I now listen to great music 18 solid hours each day. Make sure to check out the 'Adele' station. It's all-around-fantastic.

___

I am making spring rolls for dinner with David tonight. It's sure to be an adventure! I'll post about it later :) And can I just mention how much I love hanging out with David? He's the shiznit!

___

I will leave you with lovely Missy Higgins. Her show last night was out of this world (luckily it was worth with the standing-only venue and less than stellar opening acts!)! Happy Friday everyone! We made it!

New Arrivals

1. Ommegang Biere De Mars-Amber ale with brettanomyces. Haven't tried it yet, but it seems to be packed with yeast. Lots of floaty bits.

2.Eel River Acai Berry Wheat

3. Marin Brewing Company "Star Brew" Wheat Wine-For those of you who have never tried a wheat wine, you're missing out. It's a seasonal style, brewed by very few producers for only a limited time. This one is a great example of the style. Pick one up!

cheers,

dave

Feature, Feature

I'm glad you all enjoyed the first Spotlight feature with Angela/OhSheGlows! Make sure to leave in the comments any other bloggers that you'd like to see spotlighted!

Soon there will be a mini-series on How to Get a Rockin' Body on the Cheap. Check back for that next week!

For now I'm rushing out the door. Today's crazy because I'm heading out to see Missy Higgins in concert tonight! So so so excited! I love her music and can't wait to listen to it with my David! (Since we live 2 hours apart we rarely see each other on weeknights.




In running news, I really need some encouragement right now.

In the middle of my training you'll remember I got shin splints that caused me to stop running for a while. Tuesday I was able to run for the first time in a while and I didn't experience pain. I got in 2 miles. Today I attempted to run and was plagued with shin pain. After taking the time off and being held back by these crappy obstacles, I'm not mentally in the game anymore. My run was terrible- physically and mentally. And I only got in 2 miles. I have a 13.1 mile race this Sunday that I just have to do- but I'm not sure how I'm going to get through it. If I am mentally strong I know I can pull through for this race and then take more time off after. Words of support, anyone?


ps- Here is a fun video of how to never peel a potato again.

Workout Log

I incorporate cardio (mostly running, biking and swimming) with strength training (mostly with body weight and resistance) and stretching (mostly yoga). I feel my best when I cover all three bases each week.

On a normal week I like to workout 6 days/week. If I miss a few workouts I won't sweat it because I believe the best workout plan is one that works with your lifestyle.

2.25.09- 40 min. upper-body strength/abs; 2 mi. run*
*first post-shin splints run
2.26.09- 2 mi. run/walk
2.27.09- 50 min. total body strength; 3 mi. walk
2.28.09- light yoga
3.1.09- Half marathon race
3.2.09- OFF
3.3.09- 50 min. strength training; 10 min. rowing; 25 elliptical
3.4.09- OFF
3.5.09- 10 minute abs/ plank/ stretching (Long day at work... didn't feel like working out... totally should have!)
3.6.09- 10 min. rowing; 10 min. elliptical; 50 min. total strength; stretching/yoga
3.7.09- OFF- vacation :)
3.8.09- 10 min. walk/sprint plus lots of city-walking
3.9.09- OFF- vacation :)
3.10.09- 25 min. Jillian Michaels 30-Day Shred + Stretching
3.11.09- 1.5 mile walk
3.12.09-
3.13.09-
3.14.09- 8 mi./25 min. bike; 8 min. abs; lunges
3.15.09- 26 mi./2 hour bike ride with David!
3.16.09- 15 min. treadmill; 5 min row; 10 min stair climber; 5 min. bike
3.17.09- 25 min. Shred
3.18.09- 35 min. mixed cardio; 25 min. Shred; 8 min abs!!!
3.19.09- OFF
3.20.09- 50 min. total body strength
3.21.09- OFF
3.22.09- 30 min. walk
3.23.09- 1 mi. run; Level 2 Shred
3.24.09- Abs; 30 min. mixed cardio
3.25.09- Level 1 Shred; 1 mi. run; 1 hour walk
3.26.09- 50 min. cycling class; 30 min. walk/run; 10 min. strength
3.27.09- 3 mi. walk/run (38 minutes... mostly walking!); 10 min. simple strength
3.28.09- 2 hour XC trail ride; 20 min. light tennis
3.29.09- 1 hour (very easy) bike ride
3.30.09- OFF
3.31.09- 30 min. total strength; 30 min. cardio (incl. 2 mi. run)
4.01.09- 1 mi. run; Level 2 Shred; foam rolled
4.02.09- 3 mi. walk w/ some running (shin splints still plague me)
4.03.09- OFF
4.04.09- 15 min. walk/run; 10 mi. bike ride
4.05.09- OFF
4.06.09- 35 misc. cardio
4.07.09- I forget, but I worked out!
4.08.09- 45 min. total strength; 60 min. spinning (wowza!)
4.09.09- 35 easy bike
4.10.09- 45 min. spin class; 5 min. abs
4.11.09- 5K "race" (still with the shin splints... find me with the wheelchairs and strollers at the end)
4.12.09- OFF (EASTER!)
4.13.09- 70 min./20 mi. bike ride
4.14.09- forget!
4.15.09- forget! :)
4.16.09- 50 min. spin class
4.17.09- OFF
4.18.09- 2 hour moutain ride
4.19.09- 10 mi. cycling
4.20.09- 3.2 mi. walk (1 hour)
4.21.09- Shred Level II
4.22.09- 45 min. mixed cardio
4.23.09- Shred Level III; 2 mi. run
4.24.09- OFF (10 min. strength)
4.25.09- OFF
4.26.09- 2 mi. walk/run; 31 mi. (2hr +) bike ride
4.27.09- 25 min. mixed cardio (including 1 mi. run); 15 min. abs; 10 min. stretch
4.28.09- Shred Level II; 40 min. bike ride
4.29.09- 20 min. cardio; 20 min. weights
4.30.09- 20 min. total strength
5.1.09- OFF
5.2.09- 30 min. mixed cardio
5.1-8.09- SICK... very little movement :(
5.09.09- 1 hr. Body Flow (yoga, Pilates, tai chi combo); 20 min. cardio
5.10.09- OFF
5.11.09- 45 min. cardio (incl. 2 mi. run!); abs
5.12.09- 45 min. total strength; 15 min. cardio; 10 min. stretch
5.13.09-
5.14.09-
5.15.09- 30 Day Shred Level 3
5.16.09- 55 min. Body Flow; 20 min. cardio; 10 min. strength
5.17.09- OFF (2 mi. walk)
5.18.09- 50min. cycle class; 55 min. Body Flow; 10 min. walk
5.19.09- 30 Day Shred Level 2
5.20.09- 15min. walk/run; 50 min. spin class
5.21.09- 30 min. Shred Level II
5.22.09- 20 min. cardio; 25 min. total body strength (gym)
5.23.09- 50 min. Body Flow; 40.5 mi. bike ride
5.24.09- 30 min. walk; 20 min. gym cardio; 15 stretching/abs
5.25.09- 41-mile bike ride (!)
5.26.09- OFF!!!
5.27.09- 55 mixed cardio (incl. 2 min. run!); 45 min. Body Flow
5.28.09-
5.29.09-
5.30.09-
5.31.09-
6.1.09-
6.2.09-
6.3.09-
6.4.09-
6.5.09- 30 Day Shred Level II
6.6.09- 15 mi. bike
6.7.09- OFF
6.8.09- OFF
6.9.09- OFF
6.10.09- OFF
6.11.09- 2 mi. run; 20 min. total strength
6.12.09- 2 mi. walk
6.13.09- 50 min. Body Flow; 50 min. Spin
6.14.09- 45 min. cardio (incl. 3 mi. run); 35 min. lower strength, abs and stretching
6.15.09- 50 min. Spin; 20 min. upper strength; 25 min. walk/run (2 mi.)
6.16.09- 2 mi. run (20 minutes incl. warm-up); 5 min. strength!
6.17.09-
6.18.09-
6.19.09- 2 mi. run
6.20.09- 25 mi. ride
6.21.09- OFF
6.22.09-

6.23.09- OFF

6.24.09- OFF

6.25.09- 40 min . walk; 3 mile run (30 min.); 10 min. abs

6.26.09- 55 min. Body Flow; 10 min. elliptical
6.27.09- OFF
6.28.09- OFF
6.29.09- 45 min. spin class; 45 min. Body Flow
6.30.09- 30 min. walk
7.01.09- OFF
7.02.09- OFF
7.03.09- 15 mi. bike; 2 mi. run
7.04.09- 20 mi. bike; 10 min. abs; 5 min. run
7.05.09- 10 min. stair climber; 20 min. walk; 15 min. totaly body weights
7.06.09- 30 min. walk; 30 min. random cardio sculpt video ;)
7.07.09- 55 min. (4.3 mi.) walk/run; 20 min. strength; stretch
7.08.09- 1 hour light bike ride
7.09.09- 3 mi. run; 30 min. yoga
7.10.09- 2.7 mi. run (27 minutes)
7.11.09- 13 mi. bike ride; 10 min. abs
7.12.09- 16 mi. bike ride
7.13.09- 3.1 mi. run/walk (too hot!!); 15 min. total body strength
7.14.09- OFF
7.15.09- 3.2 mi. run; 22 min. strength; 30 min. yoga
7.16.09- 15 mi. bike ride; 20 min. strength
7.17.09- 4 mi. run
7.18.09- OFF
7.19.09- 35 mi. bike ride
7.20.09- 3 mi. run (30 min.); 5 min. abs
7.21.09- 13 mi. bike ride
7.22.09- OFF
7.23.09- 2.5 mi. run; 11 mi. bike ride; 10 min. strength
7.24.09- 5 mi. bike ride
7.25.09- 30 min. strength
7.26.09- 11 mi. bike ride
7.27.09- 8 mi. bike ride; abs
7.28.09- 5.2 mi. run; 10 min. stretching
7.29.09- OFF (foam rolling)
7.30.09- 11 mi. bike ride; 25 min. strength at home
7.31.09- 5.5 mi. run
8.1.09- 11 mi. bike ride; 25 min. strength
8.2.09- 25 min. trail walking
8.3.09- 35 min. mixed gym cardio
8.4.09-
8.5.09- 25 min. gym cardio; 10 min. strength in the park; 50 min. tennis
8.6.09- 6 mi. run (1 hour)
8.7.09- 15 mi. bike ride; 10 min. abs/strength
8.8.09- OFF
8.9.09- OFF
8.10.09- 10 min. stairs; 20 min./2 mi. run
8.11.09-
8.12.09-
8.13.09-
8.14.09-
8.15.09- 3 mi. run; 35 min. tennis
8.16.09- 32 mi. bike ride; 10 min. strength

9.07.09- 6 mi. run
9.08.09- 80 min. power yoga
9.09.09- 4.5 mi. run
9.10.09- 30 min. bike ride
9.11.09- 12 mi. run (10 in am; 2 in pm)
9.12.09- 30 min. strength/abs; stretching
9.13.09- 4 mi. run; 10 min. light stationary bike
9.14.09- OFF
9.15.09- 7 mi. run
9.16.09- 2 mi. speedwork
9.17.09- 20 min. light bike
9.18.09- 16.5 mi. accidental run
9.19.09- 20 min. strength
9.20.09- 3.2 mi. run
9.20109- 80 min. power yoga
9.22.09- 14 mi. run; 10 min. stretch

10.08.09- OFF
10.09.09- 15 mi. run
10.10.09- 35 mi. bike ride
10.11.09- OFF
10.12.09- 5 mi. run; 10 min. stretch; 5 min. abs

10.20.09- 5.5 mi. run
10.21.09- 30 mi. bike ride
10.22.09- 90 min. power yoga
10.23.09- 18 mi. run
10.24.09- OFF
10.25.09- 25 mi. bike ride
10.26.09- 4 mi. run
10.27.09- 11 mi. bike ride; 20 min. strength
10.28.09- 10 mi. bike ride
10.28.09- 90 min. power yoga
10.28.09- 14 mi. run
10.28.09- OFF
11.01.09- 12 mi. run
11.02.09- 14 mi. bike ride
11.03.09- 5 mi. run; 90 min. power yoga
11.04.09- 30 mi. bike ride
11.05.09- 16.5 mi. run
11.06.09- OFF
11.07.09- 5.2 mi. run; 90 min. yoga
11.08.09- 20 min. bike ride; 20 min. strength
11.09.09- 2 mi. run
11.10.09- 25 min. strength
11.11.09- 7 mi. run; 10 min. strength
11.12.09- OFF
11.13.09- 20 mi. run
11.14.09- OFF
11.15.09- 10k race
11.16.09- 10 mi. bike @ 7.2mph
11.17.09- 20 mi. bike @ 6.4mph; 90 min. power yoga

11.21.09- OFF
11.22.09- Marathon!!
11.23.09- OFF
11.22.09- 2 mi. run

12.03.09- OFF
12.04.09- 9.5 mi. run
12.05.09- OFF
12.06.09- 30 mi. bike ride; 2 hr. power yoga
12.07.09- 1 mi. run


1.4.10- 90 min. power yoga
1.5.10- 5 mi. run
1.6.10- walk the dogs :)
1.7.10- 3 mi. run
1.8.10- OFF
1.9.10- OFF
1.10.10- Disney Marathon
1.11.10- OFF
1.12.10- OFF
1.13.10- 2 mi. run; 20 min. strength
1.14.10- 25 mi. bike ride
1.15.10- 5 mi. run
1.16.10- OFF
1.17.10- 12 mi. bike ride
1.18.10- 4 mi. run; yoga
1.19.10- 25 mi. bike ride
1.20.10- 5 mi. run; 5 mi. bike ride; 20 min. strength
1.21.10- 30 min. walk; 20 min. yoga podcast
1.22.10- 9.5 mi. run
1.23.10- 15 mi. bike ride
1.24.10- 20 mi. bike ride
1.25.10- 6 mi. run; 30 min. strength
1.26.10- 90 min. power yoga; 25 mi. bike ride
1.27.10- 9 mi. run
1.28.10- 90 min. power yoga; 20 mi. bike ride
1.29.10- 12 mi. run; 8 mi. bike ride (17.8mph); 1,200 meter swim
1.30.10- OFF
1.31.10- 90 min. Bikram yoga; 1,000 meter swim
2.1.10- 5 mi. run (10min./mi.)
2.2.10- 600 m. swim; 10 min. elliptical; 20 min. strength; 90 min. yoga; 10 mi. bike ride; 60 min. trampoline aerobics class (whew!)
2.2.10- 7 mi. run; light swim lesson

2.4.10- 90 min. power yoga; 1,000 meter swim; 10 mi. bike ride
2.5.10- 15 mi. run
2.6.10- OFF
2.7.10- OFF
2.8.10- 6 mi. run; 700 meter swim; 25 min. strength
2.9.10- 40 min. light yoga; 10 min. elliptical
2.10.10- 5 mi. run; 700 meter swim; 25 min. ice skating
2.11.10- 1,000 meter swim; 90 min. power yoga
2.12.10- 18 mi. (treadmill) run!
2.13.10- light rock climbing
2.14.10- 2.5 mi. walk; 20 min. strength
2.15.10- 1,000 m. swim; 5 mi. run
2.16.10- 1 hour trampoline aerobics
2.17.10- 5 mi. run; 1,000 m. swim; 90 mn. power yoga
2.18.10- 90 min. power yoga
2.19.10- 19 mi. run

2.26.10- OFF-sick
2.27.10- OFF
2.28.10- Gasparilla Marathon
3.1.10- OFF- sick
3.2.10- 10 min. bike ride
3.3.10- 1 mi. run
3.4.10- OFF- sick
3.5.10- OFF- sick
3.6.10- 11 mi. bike ride
3.7.10- Disney Princess Half Marathon
3.8.10- OFF
3.9.10- 21 mi. bike ride
3.10.10- 3 mi. run; 1,000 m. swim
3.11.10- 10 mi. bike ride
3.12.10- 11 mi. run; abs
3.13.10- 30 min. walk; 15 min. stationary bike
3.14.10- 8 mi. run
3.15.10- 20 min. walk; 20 min. strength
3.16.10- 5 mi. run; 2 mi. walk
3.17.10- OFF
3.18.10- OFF
3.19.10- 6 mi. walk/run
3.20.10- 30 min. eaaasy bike ride
3.21.10- 5 mi. run
3.22.10-
3.23.10-
3.24.10- 5 mi. run
3.25.10- OFF
3.26.10- 9 mi. run
3.27.10- OFF
3.28.10- OFF
3.29.10- 6 mi. run; 90 min. baptiste power yoga class
3.30.10- 25 min. bike ride
4.1.10- OFF
4.2.10- OFF
4.3.10- Croom 50k Race
4.4.10- OFF
4.5.10- 10 min. bike ride; 90 min. yoga
4.6.10- 350 m. swim; 1 mi. walk/jog :-/
4.7.10- 15 mi. bike ride
4.8.10- 1,000 m. swim; 2 mi. run
4.9.10- OFF
4.10.10- Iron Girl 15k
4.11.10- OFF
4.12.10- 25 mi. bike ride
4.13.10- 2 mi. run
4.14.10- 7 mi. bike ride; 1,000 m. swim
4.15.10- 12 mi. run + 5k
4.16.10- OFF
4.17.10- 3.2 mi. run
4.18.10- Metric Century
4.19.10- 800 m. swim
4.20.10- 3.2 mi. run
4.21.10- 4.5 mi. bike ride;
4.22.10- 1,000 m. swim; 4 mi. run (40 minutes)
4.23.10- OFF
4.24.10- 10 mi. crappy run

5.14.10- 5 mi. run; 600 m. swim
5.15.10- OFF
5.16.10- Ironman 70.3
5.17.10- 90 min. power yoga
5.18.10- 10 mi. bike; 500 m. swim
5.19.10- 4.5 mi. run
5.20.10- 40 min. strength; 10 min. yoga; 2 mi. walk
5.21.10- 15 mi. run
5.22.10- OFF
5.23.10- OFF
5.24.10- 2.3 mi. run
5.25.10- 16 mi. bike ride

6.3.10- 30 min. bike; 90 min. yoga; 1,000 m. swim
6.4.10- OFF
6.5.10- 19 mi. run; 1000m. swim; 30 min. yoga
6.6.10- 40 mi. bike
6.7.10- 19 mi. bike
6.8.10- 1600 m. swim
6.9.10- 8 mi. bike ride; 8 min. abs
6.10.10- 60.3 workout
6.11.10- 3.5 mi. run
6.12.10- 1000 m. swim
6.13.10- 13 mi. run; 1000m. swim; 3 mi. run
6.14.10- 21 mi. bike; 80 min. power yoga; 500 m. swim
6.15.10- 7 mi. run
6.16.10- OFF
6.17.10- OFF
6.18.10- easy 3 mi. run
6.19.10- Grandma's Marathon
6.20.10- OFF
6.21.10- OFF
6.22.10- 2 mi. walk; 1,000 m. swim; 10 min. yoga
6.23.10- 3 hours hot power yoga; 500 m. swim; 2 mi. run
6.24.10- 7.5 mi. run; 10 min. yoga; 600 m. swim
6.25.10- Bikram
6.26.10- 8.5 mi. run
6.27.10- 15 mi. bike ride
6.28.10- two 90 min. power yoga classes; 4 mi. run
6.29.10- 90 min. power yoga; 10 mi. bike; 600 m. swim
6.30.10- 80 min. power yoga; 7 mi. run (1:08)
7.1.10-
7.2.10-
7.3.10-
7.4.10-
7.5.10-
7.6.10-
7.7.10- OFF
7.8.10- 5 mi. run
7.9.10- 10 mi. run; 8 min. abs
7.10.10- OFF
7.11.10- 10 mi. run; 8 min. abs
7.12.10- 90 min. power yoga; 5 mi. bike
7.13.10- 2 x 90 min. power yoga; 2 mi. run; 600 m. swim; 21 mi. bike
7.14.10- 1500 m. swim (with speed intervals)
7.15.10- 2 x 90 min. power yoga; 4 mi. run; 11 mi. bike
7.16.10- 12 mi. run
7.17.10- yoga workshop
7.18.10- 1500 m. swim; 14 mi. bike; 3 mi. run
7.19.10- 90 min. power yoga
7.20.10- OFF
7.21.10- 90 min. Bikram; 1000 m. swim; 2 mi. run
7.22.10- 2 x 90 min. power yoga; 15 mi. bike
7.23.10- 5.5 mi. run
7.24.10- 80 min. power yoga
7.25.10- 15 mi. run; 8 mi. bike ride; 2 hr. advanced power yoga
7.26.10- 80 min. power yoga; 1300 m. swim
7.27.10- 4 mi. run
7.28.10- 3.5 mi. run; 3.2 mi. walk
7.29.10- 2 x 80 min. power yoga; 10 mi. bike
7.30.10- 60 min. power yoga
7.31.10- 12 mi. run; 2 hr. power yoga
8.1.10- 12 mi. easy bike ride
8.2.10- 10 mi. run; 80 min. light power yoga
8.3.10- 80 min. power yoga; 21 mi. bike; 20 min. power yoga
8.4.10-
8.5.10-
8.6.10-
8.7.10-
8.8.10-
8.9.10- 4 mi. run; 80 min. power yoga
8.10.10- 3 mi. run; 500 m. swim; 80 min. power yoga
8.11.10-
8.12.10-
8.13.10- 5 mi. run *accident*
8.14.10- OFF (accident)
8.15.10- 60 mi. bike ride
8.16.10- 5 mi. run; 80 min. power yoga
8.17.10- 22 mi. bike ride; 80 min. power yoga (lots of resting)
8.18.10- 5 mi. run; 80 min. power yoga
8.19.10- 20 min./6 mi. bike ride
8.20.10- 20 min./6 mi. bike ride
8.21.10- 6 mi. run
8.22.10- 35 mi. bike ride
8.23.10- 12 mi. run
8.24.10- 80 min. power yoga

9.2.10- OFF
9.3.10- 9 mi. run
9.4.10- OFF
9.5.10- 100 mi. bike ride
9.6.10- 4 mi. run; 80 min. power yoga; 500 m. swim
9.7.10- OFF
9.8.10- 80 min. power yoga; 5 mi. run
9.9.10- 80 min. yoga; 1000 m. swim
9.10.10- 16 mi. run (rough and slow!)
9.11.10- 4 mi. run
9.12.10- 60 mi. bike ride

9.24.10- 16 mi. run
9.25.10- OFF
9.26.10- 48 mi. bike
9.27.10- 80 min. power yoga

9.28.10- OFF

9.29.10- 22 mi. bike

9.30.10- OFF

10.1.10- 18 mi. run

10.2.10- 1000m. swim

10.3.10- 100 mi. bike, 6 mi. run

10.4.10- OFF
10.5.10- 80 min. yoga
10.6.10- 3 mi. run; 80 min. power yoga; 1200 m. swim
10.7.10- 20 mi. run; 80 min. power yoga
10.8.10- 4 mi. run; 1200 m. swim
10.9.10- 1000 m. open water swim
10.10.10- 80 mi. bike ride
10.11.10- 80 min. power yoga; 3 mi. run
10.12.10- parkour
10.13.10- 80 min. power yoga
10.14.10- OFF
10.15.10- OFF
10.16.10- Urbanathlon

[New Feature] Spotlight: Oh She Glows

Every so often I come across a blog that stays in my mind- a blog that inspires me and challenges me to be a little better, to push a little harder towards my goals.

So here on healthy ashley I am going to put the spotlight on a few of these blogs just in case you haven't yet found them yourself.

__________________

"Oh She Glows is a health, fitness, beauty, and fashion blog created for women who want to lead full, fab, happy, and healthy lives."

Angela produces a beautiful blog, Oh She Glows. Her story inspires me because she has reached her goal (and looks fabulous!), but also because she believes in a healthy approach and overall happiness.

When trying to lose or maintain or keep up with an exercise routine weight it's easy to get caught up in the blahs. But one inspirational visit to Oh She Glows will remind you that health = happiness.

Her posts have shown me that green monsters are fun.

She encourages me to love my body.

Her Before+Afters make me want to work to look that good!

And you HAVE to check out her cat!

Angela was kind enough to answer a few key questions:

Ashley: What was your "It" moment that caused you to change your lifestyle to a new direction?

Angela: There was a clear turning or 'it' moment point that drove me to finally get healthy, stop binges, and give my body the proper nutrients it needed. It was when I was at the university health clinic. I was going to see the doctor about switching birth control pills. He asked me why I wanted to switch BCP’s and I said, among other reasons, that I thought this pill had made me gain weight. I was at my all time high of 147 pounds. He paused, as if thinking about how to say this delicately, and said, “Well, this pill is actually one of the least likely to cause weight gain….you know, being in university is a really easy environment to gain weight without even realizing it…there are late night study sessions, drinking….” He trailed off. I’m sure he could see the utter embarrassment on my face, the face that said, Crap, he’s right. I felt like I had let him down. I thought, he probably sighed to himself thinking, Yet another undergrad who gained the freshman 15….sigh….

That was the main turning point in my decision to get healthy. I felt I had hit rock bottom and I knew something had to change. Now that isn't to say that it was smooth sailing from then on out, but it surely served as motivation to take a step in the right direction.

Ashley: What is your motivation to maintain your healthy lifestyle?

Angela: My main motivation doesn't come from looking in the mirror (although that does help of course when you see results), but it comes from how I feel. When I eat poorly it immerses into every part of my life. My energy is low, my mood is lethargic and cranky, and my appearance doesn't have a happy glow. That is why I always say it isn't about the scale. It is truly about how you feel inside and out. When I stopped weighing myself and stopped counting calories I started to focus more on how I felt. Was I feeling tired and moody? That was possibly related to the junk food I ate the night before. Was my skin breaking out? Probably too much sugar. Generally, when I eat good, whole foods I feel my best. There is no better motivation than that!

I am currently challenging myself to 1 week SUGAR FREE...as part of Crap Free Week. My main vice is sugar so I am going 1 week without it and reporting on how it changes my life. You can follow along on my blog: http://ohsheglows.com/2009/02/23/crap-free-week-part-1/

I also get motivation from all my wonderful friends on Oh She Glows. Other people inspire me each and everyday to live a healthy life and to try out new foods and activities. I have learned so much since I started following other's journeys.

Ashley: If you could offer one piece of advice to those looking to lead healthier lives, what would it be?

Angela: Write down each of the following:

1) Short term goals: What you want to accomplish TODAY/ What you want to accomplish THIS WEEK/ What you want to accomplish THIS MONTH.

2) Long Term Goals: What do you want to accomplish by the end of 2009/ What do you want to accomplish in 5 years.

Be as specific and realistic as possible.

Now do the planning to make these goals happen! How will you achieve these goals?

My best advice is to start small with your goals. If you are new to running a not so great goal is 'Run a marathon next month' and a great goal is 'Run 1 mile without stopping in a month'.

Just A Little...

Never would I buy a regular candy bar in the grocery store checkout lane. Noooo... not me! I'm the healthy girl!

But give me a few mini's and I'm your addict!

So what a genius idea that candy bar companies are now splitting many of their candy bars into two pieces within one package.
You know, so you can eat half and just save the other ooey gooey half staring at you on your stressfun drive home. Sure...!

Let's focus on Snickers for this discussion. Not only is it my candy bar of choice, but the bar is the best selling chocolate bar of all time and has annual global sales of US $2 billion.

note: below is for 1 bar... remember there are 2 in this package

I think it's a lot easier to pretend like the small things don't add up. I even do this with the healthiest of foods. When I eat them in small pieces, they're automatically sugar and calorie-free! Like Hershey's kisses... now those don't really have any calories in them, do they!?

It's funny because I have almost lost my taste for foods like Snickers. The long list of fake ingredients and "off" taste just doesn't appeal to me since I've increased the fresh foods in my diet. Don't get me wrong- I still love my brownies and ice cream, but I want my treats to still be real food. I want sweets that are going to make me happy (and maybe even healthier!) not cause my body to whack out!

Are you more likely to buy junk food when it is in smaller packaging? Do you think you will be affected by this marketing?
But still, I will never be immune to tricky marketing tactics. One day we'll be starving in the checjout lane or craving chocolate after a long day and we'll tell ourselves, "Well, if I only have once piece..."
DON'T act on impulse or buy a 2-piece bar if you know you won't be able to eat just one! Remember: whatever it is you want, there is a healthy way to go about it! Stop, breathe and grab a piece of healthy dark chocolate if that's what you need. Just remember to play smart when tricky marketing schemes convince you that just a little Snickers won't hurt.

healthy ashley EXTRAS:

1. Don't forget about popping over to my Q and A page to ask a question! Answers coming soon...
2. I will be rolling out a new feature this week that is sure to motivate and inspire you!

William Brand

Everyone should have a drink for William Brand today. He was a great beer writer, and a friend of Healthy Spirits. He will be missed.

SAN FRANCISCO — William Brand, a longtime reporter for the Oakland Tribune, died early Friday as a result of injuries suffered in a Muni train incident in San Francisco Feb. 8. He was 70.Brand died at San Francisco General Hospital, surrounded by family and friends, according to a friend of the family.A recently retired reporter, Brand was walking near Second and King streets around 9:10 p.m. Feb. 8 when he was hit by oncoming N-Judah train, SF police said.Brand was knocked into a nearby pole by the impact, police Inspector Dean Taylor said.The investigation is continuing, but it appears to have been an accident, Taylor said.Brand retired from regular news gathering at the Tribune in November after 27 years at the paper. He continued to write a well-read beer blog titled “What’s On Tap.”The night he was struck by the train, Brand was returning from the 21st Amendment Brewery on Second Street where he had attended a food and beer pairing event he was writing about for his blog.A memorial service is planned and details will be announced later today, a friend said.

Q and A

Have a question?

Ask anything about me, the blog, living a healthy life...
here in the comments.

This page will remain under the Take A Tour area on the sidebar.

Just remember that although I am studying to be a nutritionist, I have nothing official when it comes to credentials!

Want to get even more personal? Send me an email at healthyashley at gmail dot com.

NEW ARRIVAL: NEW BELGIUM "LIPS OF FAITH" DARK KRIEK

The newest small batch LIPS OF FAITH release from New Belgium has arrived.

This is from the same series as the coveted LA FOLIE, so grab it while you still can! Come and get it!

dave

Bouncing On My New Balance Ball Chair

After my post about Re-Activating Your Lifestyle, I was surprised how many of you also feel stuck in a less-active lifestyle. It's tough with desk jobs and other sedentary responsibilities (hello, blogging!).

So we're going to work on making small changes. Little by little we're going to sneak more movement into our days. Take the stairs more often, park far away from your office, stretch while you wait for a fax... and read my review of my new Gaiam Balance Ball Chair!
I love this chair! Surprisingly it doesn't feel weird once you've sat on it for a few hours. Now I'm used to it and am loving the benefits.

Positives

- You can't help but sit up straight
- I'm much more alert throughout the day (That regular afternoon drowsiness is no more!)
- I can bounce all the time!
- It is funny looking (It gets so much attention! Everyone want to sit in it!)

Negatives
- It is tough to change the height of the chair (You could release some air out of the ball, but it doesn't make that much of a difference- to make it taller you can purchase accessories)

In case you're interested check out the chair on the Gaiam website or ebay! I reccommend it!

NEW ARRIVAL: FRED FROM THE WOOD

Fred from the Wood 2008 is here. Quantities are limited.
I hate to tell people this up front, but it will be in March's
Beer of the Month. This is a great beer that everyone should be excited to try.

cheers,

dave

Icing My Running Obsession

I received some great comments and suggestions on my last post about shin splints. Check them out if you missed it!

In case you've never been graced with shin splints yourself, I'd describe the pain as more of a "broken bone" type of pain more than just "sore muscle." It hurts! All of yesterday and today I've iced my shins and kept my legs elevated. Needless to say, I also took the day off from exercise. I didn't even go out for a walk because it hurt so much! Tonight I am going to yoga. I will also try a few minutes on the bike.

I've decided I'm not ready to give up my half marathon next Sunday. I'd like to spoil my shins over the weekend, fix my form, re-introduce myself into running next week- and hopefully run the race injury free.

I know this doesn't sound smart. I'm going to listen to my body... but I also really want to run this race.

I didn't realize how big of a part of my life running had become until it was suddenly taken away from me. Some days I spend two hours running... and when I'm not running I'm thinking about my next one! I plan schedules and plan nutrition around my runs. Running makes me happy... and finishing a run makes me feel good.

And to just stop (and surrender your half) is tough!

I'll keep you posted :)

In the meantime this article has some great information, stretches and advice on shin splints!

Uh Oh. Calling All Runners

Runners, I need your help!

I've had this persistent pain in my shins that has kept me from running- or at least from running well or running long distances. This pain flares up anytime I use my calves- even when I simply squat down to tie my shoe. Any time something touches it or the muscles are activated I feel pain as if a stick is dispelling pain straight through my shin. And it hurts.

I thought it could be shoes, but I’ve tried two other pairs from my regulars and it didn’t help. I even have special inserts.

I’ve tried foam rolling. Nothing.

I stretch.

When I run a long distance I run only a little the day before and almost always take the next day off, so I don’t think it’s overuse. My mileage is also the same as it has been for the past two months.

So something hit me and I looked up shin splints (what an idea, right?!). This photo shows the exact place I'm having pain. Uh-oh.
About Shin Splints

"The term "shin splints" refers to pain along the shinbone (tibia) — the large bone in the front of your lower leg. The pain is caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone.

The risk of shin splints is no reason to give up your morning jog or afternoon aerobics class. Most cases of shin splints can be treated with rest, ice and other self-care measures — and wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring."

Running downhill is listed as a cause. My half marathon last month was all bridges. Hmmm...

Treatments for Shin Splints

1. Rest

2. Ice the affected area

3. Reduce swelling

4. Take an OTC pain reliever if necessary

5. Wear proper shoes

6. Consider arch supports

Have you dealt with shin splints? PLEASE share with me experiences you’ve had or any ideas that pop into your head. Two weeks before my second half marathon, this is not the time to have part of my body just fail on me.

Upping the Cheese Factor

First off, thank you to everyone who commented on my last post about David's aunt and her recent news. I'll be sure to keep you updated.

In other news I decided today to throw a party this Friday! I had the funniest idea for a theme/game. Here's the email I sent to the invitees:

Let's bring back the good times by re-enacting our favorite (and cheesiest!) shots from old-time movies and TV shows. Dirty Dancing, Pretty Woman, Saved by the Bell anyone? Play with dress-up props to snap your best shot in hopes to win. What you win I have no idea, but the fun is all in the journey, right?!

Where:
xxxxxxx (my mom's house!)

When:
2/20, 8pm-whenever!

What:
Photo shoot and a movie. Nosh on homemade pizza and snacks! Let me know if you can bring something to drink!

Why:
Who doesn't need a fun, free Friday night?!

Who:
Me. And you!

PS:
And don't forget you're leather jackets, leotards, wigs....! (and your sense of humor!)

So far I have the following scenes for us to recreate:

Of course I'll have a little 'treasure chest' set up with lots of costumes and props!

Anyone want to come over for a comfy fun Friday night? You're all invited!!

Let me know what other cheesy movies/TV shows we can reenact! Remember: we're all about the cheese level!

Beating Colon Cancer

I've received some sad news tonight: someone in David's family in New York was just diagnosed with colon cancer. This news definitely takes us by shock. She went to the doctor after some pains and this was the diagnosis. The last doctor said there is no treatment and she only has a limited time. So she's getting a second opinion tomorrow.

The whole thing is terrible. But since we can't dwell on the problem I started to think of solutions- and ways to prevent anyone else getting the same news.

____

With 655,000 deaths worldwide per year, colon cancer is the third most common form of cancer and the second leading cause of cancer-related death in the Western world. source

A recent report claims colon cancer is 24% less common among physically active people.

A 2004 MSNBC article claims colon cancer is preventable.

It is estimated that up to 70 percent of colon cancers could be prevented with only moderate changes in diet and lifestyle.

"
Insulin: The new IT issue in colon cancer
One prime suspect now is insulin resistance.Insulin resistance could explain why inactive and overweight people, especially with excess weight around the waist, are more likely to develop colon cancer.

Diet: Meat
Frequent consumption of red meat or processed meat is a risk in many studies. Processed meat contains substances that can develop into carcinogenic compounds. Fatty red meat is high in saturated fat, which is the most damaging type of fat.

Diet: Calcium
Consuming enough calcium is the latest strategy to lower colon cancer risk. Calcium might be especially important for those with a high-fat diet. By binding fatty acids and bile acids – both of which promote cancer – in our digestive tract, calcium may protect the colon.

Diet: Fiber
For a long time, fiber has been considered a vital colon cancer fighter. It was consistently significant in laboratory experiments and high in the diets of populations with low colon cancer risk. But now large studies that followed people for years cast doubt on this link.

Exercise
Although physical activity does not change colon cancer risk in all studies, it is a key part of any risk reduction plan. The latest National Cancer Institute (NCI) review of steps to prevent colon cancer reports that activity lowers risk 40 to 50 percent on average.

Activity’s effectiveness might be related to its tendency to prevent weight gain, or directly affect insulin levels. The American Institute for Cancer Research (AICR) recommends an hour of moderate activity daily.

"

When we're young and healthy it is really easy to only think of exercise and diet in terms of appearance. But we have spouses and families and friends that will count on us. We've got to wake up and see that oatmeal, brussel sprouts, bananas and spinach are what can keep us healthy and vibrant. Don't take your bites for granted- every bite and every step is an opportunity.

Do you have any experience with colon cancer or other cancers? How have your experiences affected your diet/lifestyle, if at all?

p.s.- Please say a prayer for David's aunt. her family needs her for a long time to come!