On the Run: fitness made simple

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Posts tagged exercise

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Kayaking along Lanikai Beach!

This was one of my favorite activities in Hawaii. Our friend Dylan is a kayaking tour guide, so he just took us around to the islands 0.25-1.25 miles off the shore. However, if you don’t happen to have an awesome kayaking expert friend, I’d pay to go on a tour! Especially if you’re a beginner or new at kayaking. It’s not only much safer, but you go further out with a guide. Some visitors went on private tours which allows you to get personal attention from your guide who will help you go faster. The water was just so beautiful and clear. I even saw a couple turtles (pic 3)!

Kayaking obviously works your shoulders and arms, but it’s also an intense core and back exercise. You use your core each time you shift to paddle on the other side, and the more you use your core, the less work your arms have to do. Your arms will get very tired very soon. Your legs get worked because you push back as you row.

Share your kayaking tips in replies, comments, and questions!

Best,

Geradine

P.S. Lanikai Beach is supposedly one of the most beautiful beaches in the world

Filed under hawaii kayaking ocean beach springbreak exercise vacation sports

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Just got back from Hawaii today! Basically, I was studying for USMLE Step 1 all March, took my test on April 4th, then flew out to Oahu with 6 of my friends on April 6th. We vacationed and explored for a week! Monday, I start my 3rd year of medical school! My Oahu itinerary included: 
Sunday: Walking around and quick beach day. 
Monday: Hiking and afternoon beach day
Tuesday: Hiking and Sunset and Pipeline beach (got some reading in, and watched the awesome surfers) 
Wednesday: Kayaking 
Thursday: Bodysurfing, snorkeling  
Friday: Paddleboarding, snorkeling 
More to come like delicious and easy meals for groups and pictures! 

Just got back from Hawaii today! Basically, I was studying for USMLE Step 1 all March, took my test on April 4th, then flew out to Oahu with 6 of my friends on April 6th. We vacationed and explored for a week! Monday, I start my 3rd year of medical school! My Oahu itinerary included: 

  • Sunday: Walking around and quick beach day. 
  • Monday: Hiking and afternoon beach day
  • Tuesday: Hiking and Sunset and Pipeline beach (got some reading in, and watched the awesome surfers) 
  • Wednesday: Kayaking 
  • Thursday: Bodysurfing, snorkeling  
  • Friday: Paddleboarding, snorkeling 

More to come like delicious and easy meals for groups and pictures! 

Filed under oahu hawaii springbreak medical school exercise fitness vacation ocean sports

145 notes

Above would be my weight as of this morning…and my ugly bathroom floor, and my progressively right-leaning right big toe due to a running-induced bunion.  
Lost 3 lbs since Jan 1st, 2014! ~107 lbs has been my lowest stable weight since Jan 2012. At this rate, I probably won’t be at my goal weight (105 lb) by April 5th when I’m going to Hawaii (and wearing these bikinis from H&M (1) (2))…but still I’m really happy to see progress! The “last 5 lbs” are notoriously hard to lose and to keep off. They always seem to inch back on.  However, I’ve been able to lose weight slowly, but more importantly, not gain weight while NOT CALORIE COUNTING (EFFTHATSH*T just can’t live my life tracking everything yo). The following changes really help:
NO carbohydrates as snacks. I eat cocoa-powdered almonds, nut bars (with less than 5g of sugar), or dark chocolate for snacks. Okay, okay, I’ll eat fruit too (oranges, apples, bananas), but absolutely no crackers, chips, bread, granola, luna bars/lara bars/etc, or any other grain/flour type of snack. 
Rest Day: Okay, I know I was a strong proponent of ACTIVE rest days…but I’m a convert. Having a day when there’s no planned exercise is really relaxing and keeps you motivated to work out hard on all other days. You don’t have to be sedentary on days you don’t do a formal work-out. You can work on stretching, go shopping, or walk or bike somewhere instead of driving. Have an off day makes me less stressed (some exercise experts claim that it helps lower cortisol) so I don’t binge eat and can stick strongly to my diet plan. Don’t burn yourself out!. 
High-Intensity-Interval-Training: I’m using the running app, Gipis, which gives you a customized running plan. There’s 4 days of running, and 2-3 days are usually short, fast, workouts. These interval workouts tone your muscles, make you stronger, but don’t wear you out so you cave and overeat.
Redefine what you think is attractive: During lunch last week, my friend Cat said, “I used to be tiny, but whatever, I don’t find that attractive.” And she’s working out to be the best person inside and out that she wants to be. Just because someone else thinks a certain weight and size is attractive, doesn’t mean you have to either. Sometimes, when thoughts such as “Omgod she’s so skinny..” pop in my head, I just stop my train of thought and say, “Whatever, I don’t find that attractive. I think my own body and look is attractive and am working to reach my personal goals.”  
Honestly, by limiting my carbs to mealtimes, I can eat as much almond butter and dark chocolate as I want. I literally eat 4-6 tablespoons of peanut/almond butter every morning. 
Other notes: I’m up to 4 unassisted pull-ups in a row!
…and I’m studying for USMLE Step 1 (medical boards exam) with 3 weeks to go…and my scores still have a long way to go (even for non-ambitious standards). I’ll try and keep blogging on my study breaks =). 
Best!!
Geraldine 

Above would be my weight as of this morning…and my ugly bathroom floor, and my progressively right-leaning right big toe due to a running-induced bunion.  

Lost 3 lbs since Jan 1st, 2014! ~107 lbs has been my lowest stable weight since Jan 2012. At this rate, I probably won’t be at my goal weight (105 lb) by April 5th when I’m going to Hawaii (and wearing these bikinis from H&M (1) (2))…but still I’m really happy to see progress! The “last 5 lbs” are notoriously hard to lose and to keep off. They always seem to inch back on.  However, I’ve been able to lose weight slowly, but more importantly, not gain weight while NOT CALORIE COUNTING (EFFTHATSH*T just can’t live my life tracking everything yo). The following changes really help:

  1. NO carbohydrates as snacks. I eat cocoa-powdered almonds, nut bars (with less than 5g of sugar), or dark chocolate for snacks. Okay, okay, I’ll eat fruit too (oranges, apples, bananas), but absolutely no crackers, chips, bread, granola, luna bars/lara bars/etc, or any other grain/flour type of snack. 
  2. Rest Day: Okay, I know I was a strong proponent of ACTIVE rest days…but I’m a convert. Having a day when there’s no planned exercise is really relaxing and keeps you motivated to work out hard on all other days. You don’t have to be sedentary on days you don’t do a formal work-out. You can work on stretching, go shopping, or walk or bike somewhere instead of driving. Have an off day makes me less stressed (some exercise experts claim that it helps lower cortisol) so I don’t binge eat and can stick strongly to my diet plan. Don’t burn yourself out!. 
  3. High-Intensity-Interval-Training: I’m using the running app, Gipis, which gives you a customized running plan. There’s 4 days of running, and 2-3 days are usually short, fast, workouts. These interval workouts tone your muscles, make you stronger, but don’t wear you out so you cave and overeat.
  4. Redefine what you think is attractive: During lunch last week, my friend Cat said, “I used to be tiny, but whatever, I don’t find that attractive.” And she’s working out to be the best person inside and out that she wants to be. Just because someone else thinks a certain weight and size is attractive, doesn’t mean you have to either. Sometimes, when thoughts such as “Omgod she’s so skinny..” pop in my head, I just stop my train of thought and say, “Whatever, I don’t find that attractive. I think my own body and look is attractive and am working to reach my personal goals.”  

Honestly, by limiting my carbs to mealtimes, I can eat as much almond butter and dark chocolate as I want. I literally eat 4-6 tablespoons of peanut/almond butter every morning. 

Other notes: I’m up to 4 unassisted pull-ups in a row!

…and I’m studying for USMLE Step 1 (medical boards exam) with 3 weeks to go…and my scores still have a long way to go (even for non-ambitious standards). I’ll try and keep blogging on my study breaks =). 

Best!!

Geraldine 

Filed under health diet weight loss exercise healthy tips h&m Gipis nofunnytagsarecomingtomind

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Kaiser San Francisco Half Marathon 
After fourteen months since my last race, 3 months of training, and one big nudge out the door on a rainy race day, I achieved a PR of 1:47:23 (8:12 per mile). I’m ready to retire these shoes. 
The Goal: Run around 8:30/mile and to finish strong. 
The Race:
Overall strategy: Easy beginning, relaxed and quicker middle, and surge for the last 2 miles.  
1-3 miles: Take it easy and run about 5 seconds slower than my goal pace. That didn’t happen…I ended up running around 8:05/mile. For these 3 miles, EVERYONE was passing me. Literally 1000 people passed me. 
3-8 miles: Relax and run at my goal race (8:15/mile). As I got to mile 8, the winner passed me on the other side of the switchback at mile 12! He was 4+ miles ahead of me! Craziness. The winning times were 1:08 something. 
8-11 miles: These were the hardest because you aren’t super close to the end yet, but have still run pretty far. Also, it was windy and cold along the beach. It gets mentally tiring keeping track of your pace and constantly looking at your watch, so I tried to keep up with people I estimated to be running at my desired pace. That way, you let other’s do the pacing work for you =). 
11-13.1 miles: This is where the game begins! I aimed for runners ahead of me and tried to catch up to them. I only successful passed a few people, but this game helped me push through. When I started to slow down, I surged for a few seconds to get my legs back into gear. I thought about Ben at the finish line waiting to congratulate me and give me chocolate (He’s really the best boyfriend of all time).
Post race:  Avocado tartine and fruit for breakfast. Then in the library by 12 noon to study for Step 1 (medical board exam). Looking forward to my recovery days and break from structured running. 
Thank you for all your support and for being here for me to share my story with! I’d love to hear your’s. 
Best,
Geraldine 

Kaiser San Francisco Half Marathon 

After fourteen months since my last race, 3 months of training, and one big nudge out the door on a rainy race day, I achieved a PR of 1:47:23 (8:12 per mile). I’m ready to retire these shoes. 

The Goal: Run around 8:30/mile and to finish strong. 

The Race:

  • Overall strategy: Easy beginning, relaxed and quicker middle, and surge for the last 2 miles.  
  • 1-3 miles: Take it easy and run about 5 seconds slower than my goal pace. That didn’t happen…I ended up running around 8:05/mile. For these 3 miles, EVERYONE was passing me. Literally 1000 people passed me. 
  • 3-8 miles: Relax and run at my goal race (8:15/mile). As I got to mile 8, the winner passed me on the other side of the switchback at mile 12! He was 4+ miles ahead of me! Craziness. The winning times were 1:08 something. 
  • 8-11 miles: These were the hardest because you aren’t super close to the end yet, but have still run pretty far. Also, it was windy and cold along the beach. It gets mentally tiring keeping track of your pace and constantly looking at your watch, so I tried to keep up with people I estimated to be running at my desired pace. That way, you let other’s do the pacing work for you =). 
  • 11-13.1 miles: This is where the game begins! I aimed for runners ahead of me and tried to catch up to them. I only successful passed a few people, but this game helped me push through. When I started to slow down, I surged for a few seconds to get my legs back into gear. I thought about Ben at the finish line waiting to congratulate me and give me chocolate (He’s really the best boyfriend of all time).

Post race:  Avocado tartine and fruit for breakfast. Then in the library by 12 noon to study for Step 1 (medical board exam). Looking forward to my recovery days and break from structured running. 

Thank you for all your support and for being here for me to share my story with! I’d love to hear your’s. 

Best,

Geraldine 

Filed under kphalfmarathon running fitness health exercise personal sanfrancisco kaiser medicalschool allidoisnguyen chocolateyayyy

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Needed to squeeze in one last post for 2013!! 

Happy New Year and cheers to 2014 when I’ll be practicing my new hobby…lacrosse. I’ve wanted to learn for 4-5 years now and decided this is the year! 

Dad got me some sticks for christmas; boyfriend (2 years high school lax experience…its been 10 years since he’s payed) is teaching me. We just got done playing and so far… I’ve learned to throw, catch (kind of…dropped it proven by the last picture) in both hands, and cradle slightly. 

Any new hobbies, crafts, sports, or type of exercise you’re starting? 

Cheers,

Geraldine 

Filed under lacrosse lax fitness sports exercise health medical school San Francisco noobstatus

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Thanksgiving Week Workout!!

DONE:  

  • Monday: Elliptical (45 minutes), strength (back, abs)
  • Tuesday: 5 miles, strength (biceps, triceps, pull-ups), massage! 
  • Wednesday: Bikram yoga (75 minutes) 

TO DO: 

  • Thursday: 45 minute tempo run, strength (squats, back, abs)
  • Friday: 3 mile run, strength (NBD)
  • Saturday: warm-up, 5 mile pace run 
  • Sunday: 12 miles 

Try and do something active each day, you’ll feel really proud, have more energy to mingle with your friends and family, and do something great for your body. Let’s keep each other motivated through the holidays. No extra holiday weight for us!  

Filed under weeklyworkout fitness thanksgiving health exercise motivation diet lifestyle active lifestyle

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Rest days

Common question I get is: “Do I plan rest days?”

Not really. I plan active rest days. I think of a yoga-only day as a rest day. Some weeks, my schedule is more packed so I’ll skip one work-out day so I can have more time to study. Last weekend, we went out for Ben’s birthday till 3am. After only 5-6 hours of sleep, I was still tired and wanted to read so I skipped my long run.

Filed under fitness rest day exercise fitblr health active lifestyle

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Typical work-out week

This is what my ideal exercise routine has been like for the last couple months:

Monday: Bikram yoga, cardio-kickboxing
Tuesday: strength training, core, elliptical (30-45 min.)
Wednesday: strength training, swim technique class
Thursday: Running (4-5 miles), strength training
Friday: Bikram yoga
Saturday: 4x1 mile intervals, strength
Sunday: 6-10 mile run

I spend about 1-2 hours exercising 6-7x week. Strength training includes alternates between back, arms, and lower body.

Goals: unassisted pull-ups, get in more long runs, weight loss (I’m at 109 lbs right now and aiming for 104lbs-will discuss more in another post)

Achievements: consistent yoga, push-ups, more lifting, swimming!

Filed under fitness personal exercise health medical school fitblr weeklyworkout

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Aug 12-August 18 workout

Monday: Run-45 minutes flat road and long, steep hills

Tuesday: Run- 4x1mile intervals. 7:52, 7:29, 7:35, 7:26 minutes. 

Wednesday: 1 hr swim technique clinic…lots of laps and speedwork today

Thursday: 45 minutes elliptical, NTC: 15 minutes arms, 15 minutes abs 

Friday: Rest (flight to San Diego for a weekend of catching up with friends, family, Vietnamese food, and the beach!) 

Saturday: 7 mile run to the beach with long & steady inclines and declines 

Sunday: 4 mile run (2 miles downhill, 2 miles up hill) around the a beautiful posh neighborhood in Rancho Santa Fe, CA 

I’ve been sick since Thursday. Exercise is a stress on the body so it’s good for the body and mind to rest. You don’t want to make yourself suffer so much when your body aches, you can’t breathe as well, and you get headaches easier than usual. I think I’m going to rest today too and take a 40 minute walk or something. What’s great about rest days is that you can take the time to focus just on your diet. 

Filed under weeklyworkout fitness fitblr exercise healthy running workout plan

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Don’t know what to do for exercise today? Not that much time? Try this handy 7-minute workout from NY Times and the American College of Sports Medicine! 
"The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.”

Don’t know what to do for exercise today? Not that much time? Try this handy 7-minute workout from NY Times and the American College of Sports Medicine! 

"The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

Filed under fitness workout gym health nytimes exercise fitblr medblr

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My roommate and I using kettlebells for the first time! They’ve been popular for a long time (I just found an article from 2004 about their benefits). I liked them; definitely want to do more workouts using them! Do you use kettlebells? Can you share with me a workout? I need some ideas!
-Geraldine
P.S. The picture is blurry because I couldn’t stay perfectly still on one-leg! 

My roommate and I using kettlebells for the first time! They’ve been popular for a long time (I just found an article from 2004 about their benefits). I liked them; definitely want to do more workouts using them! Do you use kettlebells? Can you share with me a workout? I need some ideas!

-Geraldine

P.S. The picture is blurry because I couldn’t stay perfectly still on one-leg! 

Filed under fitness personal GPOY exercise

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Update your Nike Training App! There’s new bonus workouts and rewards!
FINALLY, it’s about time they released some new workouts. This one features USA’s women’s soccer celebrity, Alex Morgan  (fyeahalexmorgan tumblr). It’s only 15 minutes, but it’s fast and intense! You’ll need a kettlebell (or dumbell), step, and medicine ball (optional). It’s a circuit of 3 sets. Each set is 5 minutes with 5 moves. No resting breaks, but pause the workout if you need a breather (we did!).  My roommate, Jo, and I did this workout + 15 minutes on the elliptical after class. 
The moves:
Kettlebell single leg clean and press: works you arms, legs, and balance
Quick feet on step: gets your heart rate up like your are sprinting 
2 shuffles into 10 split jumps: awesome combination that works your inner thighs and butt 
Burpee with 2 feet lateral hops over step: If you go at a pace that’s challenging, you’ll feel the burn in your quads when you jump onto the step. At this point, my muscles are fatigued.
Crunch with alternating kickdowns: always need an abdominal exercise to round out the workout! You’re fully extending your arms and legs so your core really needs to work. 
Repeat 2 more times! 
Take at look at what’s new on NTC and let me know what you think! I’d love to hear from you…miss my tumblr readers!
~Geraldine 

Update your Nike Training App! There’s new bonus workouts and rewards!

FINALLY, it’s about time they released some new workouts. This one features USA’s women’s soccer celebrity, Alex Morgan  (fyeahalexmorgan tumblr). It’s only 15 minutes, but it’s fast and intense! You’ll need a kettlebell (or dumbell), step, and medicine ball (optional). It’s a circuit of 3 sets. Each set is 5 minutes with 5 moves. No resting breaks, but pause the workout if you need a breather (we did!).  My roommate, Jo, and I did this workout + 15 minutes on the elliptical after class. 

The moves:

  1. Kettlebell single leg clean and press: works you arms, legs, and balance
  2. Quick feet on step: gets your heart rate up like your are sprinting 
  3. 2 shuffles into 10 split jumps: awesome combination that works your inner thighs and butt 
  4. Burpee with 2 feet lateral hops over step: If you go at a pace that’s challenging, you’ll feel the burn in your quads when you jump onto the step. At this point, my muscles are fatigued.
  5. Crunch with alternating kickdowns: always need an abdominal exercise to round out the workout! You’re fully extending your arms and legs so your core really needs to work. 
  6. Repeat 2 more times! 

Take at look at what’s new on NTC and let me know what you think! I’d love to hear from you…miss my tumblr readers!

~Geraldine 

Filed under NTC Nike alex morgan diet exercise fitness health workout fitspo