On the Run: fitness made simple

Hi awesome topic! I think that if you are really sore and can’t walk between classes without looking like you are constipated, then Tyenol or Advil can definitely help. It’s a short term solution which masks the pain and deduces inflammation. However, being sore is good because you know exactly what your limits are and will not over extend your muscles. OTC painkillers are deemed safe for muscle soreness, but not so that you can continue to work out push yourself. I pulled my glute last summer and took Tylenol to ease the pain so I could continue to walk around school. And, I think your methods are great for shin splints! I would add stretching your calves (downward dog) and rolling your shins on a foam roller. You can still run with sore muscles if they are not pulled or strained (just regular after-workout soreness), just make sure to do a comprehensive and steady warm-up. 

I’ve put off answering this ask for awhile since I didn’t really know how to answer it. I didn’t want to come off as an always perky happy-go-lucky gal either.

There are actions which only take 5 minutes and makes me feel instantly better: praying/venting my feelings/asking for help to a spiritual being, stretching (especially my neck), and singing. I sometimes even do a set of fast push-ups. What they have in common is that they are all a form of release from stress. So, I try and do something that takes my mind off of whatever’s affecting me for awhile. Even when you feel sad, there are still things do be done and life goes on. Therefore, keep a schedule and just keep doing whatever needs to be done without really stopping to think if you feel happy or not. 

I guess it depends on the degree of sadness…PMS always causes me to be depressed and irritable for a couple days. I’m always surprised at why I’m feeling so lousy and then I realize why…For momentary bouts of gloominess, I keep busy and do my “5 minutes to peace” activities. In there has been a major disappointment, I like to go run hills. A couple months ago, I got a rejection letter from my top choice medical school and was so let down…after all the stress from applying and interviewing and I still couldn’t make it through. If I had stayed in my house, I would have just cried, feel like crap, and do nothing…without any hesitation I got into my running shoes and tackled the trails by my house. My fast heart rate (mixed with some heaves from sobbing) and my burning leg muscles felt good and I was able to focus on another feeling than how sad I was. Low and behold, I got home from my run and I received an acceptance email from my 2nd choice school (which is actually a better fit for me anyways)!

Honestly, you have to do SOMETHING in order to pull yourself up.What are some things you turn to when you’re feeling down? Some ideas include: drawing, painting, playing/listening to music, reading a book. 

NO I didn’t get to see a bear either! I think one of them came through our campsite though: 

I also saw fresh bear poop on the way to Mirror Lake…but I won’t post those photos lol. I was sad I didn’t get to experience a bear encounter because they make for great stories =) 

I wouldn’t leave it on my ENTIRE face (only on small problem areas) for more than 15 minutes because it’s drying and can absorb the moisture from your face. But it seems to help suck out stubborn blackheads that don’t even come out with nosestrips overnight.

SAFETY wise, the ingredients in the mask are Water, Kaolin*, Bentonite*, Glycerin, Zinc Oxide, Propylene Glycol, Sulfur*, Chromium Oxide Greens, Phenoxyethanol, Fragrance**, Methylparaben.

* are natural clays that have been used for 100s of years and are non-allergic.

**are fragrance chemicals which can cause people with sensitive skin to react.

My guess is that if you have sensitive skin, you should not leave it the mask on longer than 15 minutes.

Hi! I’m so glad you’re recovered and able to be active again! Did your doctor say its okay to start doing more intensive exercises? Great job keeping yourself in shape and not letting yourself go during your injured days!

Eating Healthy Starter-Kit

1. Clean out the fridge and pantry! Bite down your guilt and just throw away packaged foods and cereals with more than 5g of sugar per serving. Chuck all artificial drinks and junk foods! I know…it’s hard to throw stuff away. I’m Asian, I get it >.<
2. Make over one meal at a time: Start with building a better breakfast. Once you get the hang of that, move on to other meals.
3. Snacks should always be natural.
4. 5 servings of vegetables a day
5. Start finding substitutes for white, refined flours (i.e. lentils and beans with brown rice instead of white rice) 

Ready to get fit:

1. Work out upper body, lower body, and core each 2x a week. You don’t have to do them all the same day.
2. Mix in cardio like jump-roping (do you have cardio equipment like a treadmill?)
3. Good equipment to have: balance ball, 5-15 lb weights
4. Aim for 30 minutes in your home gym, 4x a week.
5. Always start with warm-up exercises.
6. Always stretch after your workouts to prevent any other injuries
7. Remember fitness is a combination of cardio, strength, and flexibility. Hit all 3 and you’re doing great!

Hi, you’re current routine is definitely not helping you. At 5’11 and 140, you shouldn’t be losing weight. Even at 160 lbs, that’s still pretty lean. What is your goal? How do you want to improve? What pressures you into eating so scantily? Not even me, a 4’11 female eats 900 calories a day to lose weight. You’re at a good time to start weight-training because it looks like you hit your major growth spurt already. With good nutrition, I bet you could squeeze in a couple inches in the next 3 years! This question makes me nervous because I’m sensing eating disordered thoughts…

What can you do to change:

• Relax. Ask yourself why you’re putting yourself through this.
• Eat at least 2000 calories a day.
• Consume a high protein, moderate fat, moderate complex carb diet.
• Eat 3-5 meals a day. 
• Start weight-training to build muscle. (you may not develop a lot at this age, but it’ll be good for you and give you a strong looking physique)
• Continue drinking mostly water, but also milk or other calcium fortified drinks.

I don’t like calling it “binge days” because eating healthy and moderately is something we learn to do and enjoy. Also, calling something a “binge” meal has negative connotations. Sure, people should have treats and indulge in something interesting once or twice a week, but let’s not call it a “binge” because we always want to be mindful of what we eat. We don’t BINGE. We enjoy something extra once in a while =) 

P.S. my brother is 15, 5’8, and 140, size 31, and he’s thin and athletic…he’s never eaten less than 2000 calories a day since he turned 13. He mostly eats more than that now too, especially on soccer practice days.