3 Things I'm Adding to my Fitness Routine

If you made it out of the past two years without any physical ailments, consider yourself lucky! Whether you dealt with an issue that resulted from the 2020 pandemic or worsened because of the pandemic, you’re not alone! I had both of those issues this year and I’m ready to prevent them from happening again!

I spent half of 2021 in physical therapy for two different issues. One of my issues - I got a pinched nerve in my back (from water aerobics), I know, I can’t believe it either. The pain was so restricting that I couldn’t empty the dishwasher. When I asked the doctor after a week or so when the symptoms didn’t subside, she gave me a script to see a physical therapist. The physical therapist mentioned that this probably didn’t happen during water aerobics alone - but from the 2020 pandemic when most stopped getting their routine movement in - as well as from sitting cross-legged on my couch, over-extending my legs, while sitting on the couch, and leaning forward at my desk - and I may have just moved in a way that caused the nerve to pinch.

The second issue was an old ankle injury more than 10 years ago that never fully healed itself - you know when “they” say once you injure your ankle, it never fully recovered? I tore a ligament in my right ankle and it’s never been the same. In 2014, I trained and ran a half marathon (which you can read about here) and because my ankle never healed correctly, my ankle muscles weren’t supporting my foot properly which caused my right middle toe to fall asleep during long runs. This pain didn’t bother me much as it didn’t stop me from completing the race, however, when I went to buy new shoes, I’d ask the sales people about my issue and was told that my shoes “were not wide enough.” I kept buying the widest shoes available. This foot pain worsened considerably during the pandemic and I wasn’t really sure why. I finally was able to see a podiatrist which then lead me to physical therapy.

Here are 3 things I’m adding to my fitness routine so I don’t have to endure another 6 months of physical therapy🤞 :

Stretch, Stretch, Stretch

This one is huge for me. During my half marathon training, I rarely stretched. I was in my 20’s, do you blame me? If I did stretch, I may have done a forward fold to my toes for a few seconds, foam rolled my thighs or when I went to yoga. NEVER paid any attention to my calves. When my physical therapist asked if I had tight calves when I ran, I never made the correlation that my tight calves could be causing my foot pain. The more you know!

Maintaining my Core Strength

I have been neglecting my core for so long because getting a six pack was completely out of the picture for me! But I learned this year that your “core” is not just your abs. Your core is actually a very large part of your body and everything is connected! There really needs to be a song similar to “head, shoulder, knees and toes” but about the muscle groups - like “your hip muscles are connected to your hamstrings which are connected to your calf muscles then to your Achilles tendon and to the muscles in your feet.” To maintain my core strength, I will continue to practice some form of the following: Pilates, yoga and walking (yes, walking helps strengthen your core muscles!)

Continuing my Mobility journey

Mobility exercises help keep you mobilized (get it??) They also help to keep you from getting injured in everyday life, working out, etc! If I had continued my mobility practice as the lockdowns extended in 2020, I could have prevented my pinched nerve (probably…).

A few of my favorite follows for stretching, mobility and more are:

Dr.Lisa.Dpt // David Carson // Reyna Cohan // Dr Jacob // Kanoa Greene // Size Diverse Pilates

Tips:

As a reminder, I’m not a doctor. If you are experiencing any sort of pain or limitation daily, I would ask your doctor as the pain could be a bigger problem than what you think.

Form is important with lifting, mobility and stretching. My advice to being taught correct form is: schedule a virtual appointment with a trainer, see a trainer or attend a class at your gym. If this intimidates you, make a request that the trainer is body positive, explain that you are plus size and want to learn the movements correctly to help prevent future injuries. The trainer should be able to provide you with proper instruction (if they can’t that is their problem, not yours!)

Travel Guide: Oregon Coast

Along with the other Oregon advice, visiting the Oregon coast was highly suggested! Portland is an hour and half-ish of a drive to the coast and makes for another fun day trip or more! We drove from our second airbnb south to Lincoln City and then up route 101 to Cannon Beach (made famous from Goonies). Route 101 isn’t all coast and some of it is farm land which was a surprise to us, but the coastal cities we visited were worth it.

When we moved airbnbs outside of Portland, we needed a car and rented through turo. The pricing ended up more affordable than other car rental companies.

Our Favorite Coastal Cities

Lincoln City was our first view of the Pacific Ocean and pictured above.

Manzanita was also a great pit stop. We had wine and drove along the bluff.

We caught Cannon Beach at low tide and we were able to walk out to the haystacks, saw jellyfish, mussels and starfish.

We met a couple who were visiting but grew up on the coast who suggested Newport and Seaside but we ran out of time. We also ran out of time to hike around Seaside and Cannon Beach, apparently, there are great views of the ocean from those hikes.

Read about our Portland vacation, our Oregon wine country excursion and how I packed for the trip.

Travel Guide: Willamette

Pinot Noir is my favorite wine and the Willamette area is known for it so of course I saved this for our last day. Again, I got several recommendations and shortened the list to two wineries. This pretty much dwindled down to reservation availability and I am so glad it worked out that we went to Domaine Roy & fils. All tastings cost between $30-40 (in the Willamette area) but are typically waived with purchases, which meant I had to take some home - it was a rough decision 😜. After the tasting and the complimentary tour, we ate at Trellis, as suggested by the winery.

Other winery suggestions: Beckham Estate Vineyard / Fairsing / Domaine Serene / Red Market Hill

We moved to a different airbnb for the second half of the trip nestled in wine country, you can read more about it here.

Check out our Portland trip here and then how I packed for this trip, read about it here.

Travel Guide: Portland

When talking about this trip, I often say we went to Portland, we really got a good taste of the NW region. We kept Portland weird, you can read about it below, went to Oregon’s wine region, Willamette (read about it here), and then of course, highly recommended, went to the coast (read the blog post here). You can see how I packed here.

Planning this trip was almost as exciting as going on it - no one has had a bad experience in Oregon. We lucked out with perfect weather for all 6 days and stayed away from the area with wildfires. Luckily that area was much more inland and south of our plans. We kept track of the wildfires with this website. The state of Oregon was also following similar COVID protocols as Chicago which made me feel pretty confident in traveling there.

We stayed in a very convenient neighborhood that was 15 minutes from the Portland Airport (PDX) and NE of downtown. Our airbnb was in the Alberta Arts District, walking distance to the “strip” that had coffee, great food and breweries. We also loved the house we stayed in; it was clean and well stocked .

We Ate and Drank:

Albert Arts District has several restaurants, breweries and coffee roasters. Our first morning, we enjoyed coffee and breakfast at Proud Mary Coffee and then walked around to the micro-clusters of restaurants and breweries around the neighborhood. Started with gluten free beer at Mutantis, stopped by Tough Luck bar and had the best mussels (and beer) at Breakside Brewery. And of course we got Salt & Straw. It’s as good as everyone says 😊 We had several restaurant recommendations for downtown Portland and by process of elimination by reservation availability, we ate at Canard and Andina and got drinks at Rontoms. We also grabbed donuts from Blue Star, the local favorite. One restaurant that I received several recommendations but closed during the pandemic was BEAST. The owners did reopen with a reimagined concept, but we were unable to check it out. Deschutes Brewery downtown ended up being closed so we went to 10 Barrel Brewery which had awesome food with a great rooftop!

We Saw:

We visited the Japanese Garden’s as well as the International Rose Gardens. And even after Portland’s heatwave (which we missed!), the roses were still very much in bloom and the smell was so incredible! On a clear day, there are great views of Mount Hood from the Rose Gardens and Japanese Gardens. If we knew ahead of time, the Japanese Garden’s is nestled in Washington Park which has more hiking trails within city limits. We explored downtown Portland and perused Powell’s Bookstore - one of the largest bookstores in the US. A great place to for Portland gifts!

We got around Portland by foot, lyft and public transportation with Hop Pass

Day Trip from Portland:

A quick day trip from Portland is hiking to Multnomah Falls. Don’t get intimidated by this hike. You can make it as easy or challenging as you prefer. You can see the fall from the road and it takes about 10 minutes to get to the bridge. If you would prefer a more challenging hike, you can continue to the top of the waterfall.

After hiking to Multnomah Falls, we continued on to the Hood River area. Our main goal was to hit up pFriem Family Brewery so whatever happened in between pretty much was a bonus. We did have the intention of walking the Bridge of the Gods, but found out there wasn’t a sidewalk or area for pedestrians to walk safely. Otherwise, we were interested in walking over to Washington (the state) to see the view of Portland. We were successful in buying fresh smoked salmon under the Bridge of the Gods, so you could say it’s a win-win 🤷‍♀️ Once we got to pFriem Family Brewery, we decided to get beers-to-go and swam in the Hood River Waterfront Park while our table became available.

We had several suggestions that we did not get to: Pittock Mansion Hike & Tour / Vista House

Travel Guide: Louisville, Kentucky + Bourbon Trail

If you’re unfamiliar with Louisville’s attractions, let me brief you: Churchill Downs - home of The Kentucky Derby, Louisville Slugger Baseball bat factory and museum and of course, bourbon. Louisville also has a little bit of southern hospitality, BBQ & fried chicken and did I mention, bourbon? What makes this destination a perfect long weekend getaway, Louisville is a easy and quick 5 hour drive from Chicago. To see what I packed for a 4 night trip, view my blog post here.

I’ll start off with the important stuff: Bourbon

With Covid, if you’re serious about hitting different distilleries for tastings, I would suggest making reservations for tastings and tours. We did not make reservations but got creative and still had plenty of bourbon! We went to Bardstown and ate brunch, tasted at Preservation and bought to-go cocktails at Angel’s Envy.

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Next up, lets talk about the food. With the amount of bourbon flowing, there has to be plenty of good food - here is where we ate: on our first night, we headed to Doc Crows on Main Street. They are known for their bourbon collection from around the world and honestly, the entire menu looked good! In the NULU neighborhood, we enjoyed Royals Hot Chicken and their alcoholic shakes and fried chicken. Sticking in the NULU neighborhood, we stuck found a brewery and courtyard with several restaurants. We landed on Emmy’s Squared with pizza and a salad.

There are few other things to do than drink bourbon and eat southern food in Kentucky and we did those too! We walked through the Bernheim Forest trails. It felt great to stretch our legs (only 2-ish miles) and see a few wooden giants. Obviously, we had to go to Churchill Downs - where the Kentucky Derby takes place. As a former horseback rider, I really enjoyed this! The museum is very interactive and be sure to go in the morning - you may see horses practicing on the track! And lastly, we took a tour at the Louisville Slugger museum. For any baseball lovers or someone who likes to see how things are made, this is perfect!

One our drive, we stopped about halfway for lunch in Indianapolis but made another stop at Bear Wallow Distillery, a distillery in Brown County, Indiana, close to camping and hiking. The drive just to the distillery was very scenic!

We loved the beer at West 6th Brewery in the NULU neighborhood in Kentucky, that is originally located in Lexington, but opened another location in Louisville.

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Beach Bag Essentials

Summer is here and it feels so good! Here are a few of my favorite summer essentials that I keep in my beach/pool bag. But honestly, they are essentials for the summer regardless if you’re going swimming, enjoying a patio hang or traveling.

a FUN bag: nothing says summer more than a bright colored bag or even a straw bag. Here are a few that I like:

a towel: obviously, this depends if you are going to an actual beach or pool but you definitely need something to dry you off.

a summer read: there is something great about reading in the pool or laying on the beach. Just FYI, I pick my books like I do my wine - by the cover, obvs 🤣

skincare: for obvious reasons - although if you read my swimsuit guide - I do like to tan, don’t be fooled, I apply sunscreen - especially on my face that has endured several years of acne medication.

I use two sunscreens for my face, one all over (find it here) and one for my nose.

I am pretty basic with my body sunscreen and use this

thighcare: Yup, you read that correctly. There is NOTHING worse then thigh chafe all summer long. Megababe to the rescue for sure. This is my go-to anti-thigh chafe stick.

eyewear: this is the first year that I have more than one pair of sunglasses. I always waited until I “needed” another pair which is really a silly way of thinking. Here are my favs:

hats: you either love them or hate ‘em, but they definitely help protect you from the sun, bonus points if you are one of the lucky ones who look good in them! Here are a few I’m loving:

Insider Guide: Ireland

Ireland holds a special place in my heart for many reasons. Two of them being: my grandmother’s family is from Ireland and I spent 4 months learning the culture, getting to know the people, traveling around and of course, enjoying the drink. St. Patrick’s Day brings back many of the memories from my study abroad plus it’s conveniently 6 weeks after Ground Hogs Day, so spring is literally around the corner. Now, this isn’t going to be a “5 most beautiful sites in Ireland” kind of article. You can buy a book for that! I’m here to tell you, enjoy the craic!

Suggested Timeline

10-14 days. You can definitely do Ireland in more or less time, but 10-14 days will give you ample time to get adjusted to the time change and enjoy Ireland entirely.

Head to the Country

Dublin is a great check off the bucket list but if you’re able to spend some time on the Emerald Island, stay in Dublin for no more than 2.5 days and hit the road to the country, you will not regret it! The Irish are known for their hospitality; you’ll get a more hands-on experience in smaller towns and driving around the countryside then if you were to stay just in Dublin.

Enjoy the Craic

There was a period of time that the native tongue (Gaelic) was looked down upon and therefore rarely spoken. When I studied abroad, there was a push to teach Gaelic in the schools so that it’s not forgotten. Craic - is Gaelic for good conversation/good fun. This phrase is often said on a daily basis, referring to genuine conversation with people around you, typically in the pubs - could easily be translated to “have a good time.”

Cliffs of Moher

Cliffs of Moher

Kilmore Abbey

Kilmore Abbey

Get up for Breakfast!

They say breakfast is the most important meal of the day, that’s definitely true in Ireland. If you stay in a hotel or a bed and breakfast, make sure not to miss the Irish Breakfast. Ireland is not known for the exquisite food, but they definitely make up for it in their breakfast! And do not worry, if you don’t fancy eggs and meat, try the muesli.

Drink the Tea

Coffee drinkers beware, coffee may be hard to find on this island. But don’t just drink the tea in replace of your coffee, ordering tea is just as common as ordering a pint of Guinness in a pub. And yes, afternoon tea is a thing 😊

Enjoy the Drink

This phrase is most commonly referring to Guinness, but in general, it’s referring to having a pint at the pub. And while you’re at it, you may as well learn how to pour the perfect pint. You can learn at the Guinness Factory or at a local pub or befriend the bartender, who will allow you behind the bar, to teach you the perfect pour. Both are good options 🤷‍♀️

Dingle Peninsula

Dingle Peninsula

Tully Cross

Tully Cross

Go to Belfast

It’s Brilliant! However, this may be a logistical nightmare if you do not plan ahead - since Belfast is in Northern Ireland, governed by the queen - there are rules to which vehicles can cross the border. The Republic of Ireland, or Ireland, is an independent country from Northern Ireland even though they share the same island. If you are not familiar, Northern Ireland and the Republic of Ireland have had a controversial relationship over the years causing a lot of tension between the two countries (putting it lightly). Therefore, if you rent a car at the Dublin or Shannon airport, you probably will not be able to bring it across the border in Northern Ireland. When I traveled to Belfast, I had to take two buses to get to the border and then another bus across the border to get to my destination. I doubt Game of Thrones has loosened any of the border relations regardless of attracting more tourists to the Northern Ireland countryside.

Peace Wall, Northern Ireland

Peace Wall, Northern Ireland

Catholic Black Cab Tour, Northern Ireland

Catholic Black Cab Tour, Northern Ireland

How I CBD

My infatuation with CBD first started when I began hearing about it - which also coincided with my adult on-set asthma. You could say I found out the hard way, that smoking pot will no longer really be a thing for me… not that smoking or smoking pot was really my thing but, ya girl likes to have fun! I finally tried CBD in Las Vegas at a vegan restaurant downtown, drawn in by sidewalk advertisement, “tea with CBD,” and thought, I have a redeye to catch tonight, perfect timing! I slept the entire flight ✈😴

After that, you could also say I’ve dabbled with a few brands, trying different CBD products out - for you know, self care 😊

I actually started with CBD drops because I was interviewing. Now, I’m a social and would consider myself an extrovert, but going into an interview is like social suicide for me. Prescribed betablockers calmed my nerves in interviews but I hated how those made me feel the next day. As the prescription ran out and I wanted another option, I did my research on the benefits of CBD and decided to give it a shot. While the CBD worked for the interview process, a particular brand made me feel more anxious and on edge the next day.

If you’re new to CBD, here are the list of benefits:

  • Help with depression and anxiety

  • Muscle Soreness

  • Improve Quality of Sleep

None of this was sponsored. If you see an asterick * I have a discount code if you’re interested.

Full Disclosure - Unless prescribed by my doctor (like my asthma medication), I don’t take medicine on the regular. I think there is a time and place for eastern and western medicines and our bodies are a wonderland (queue John Mayer). My point is I don’t take CBD regularly, I treat it merely for the enjoyment, good sleep and relaxing when I’m feeling on edge.

Here is a NY Times article on the benefits of CBD.

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Add a little extra!

This is the seasonal CBD flavor - elderflower (a favorite liquor) just gives a cocktail an extra oomph.

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Bath Time

Facemasks, bubblebath, bathbombs*

- I love all of them.

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A different sparKling

Sneak in a little CBD with your afternoon sparkling water. Tried this Austin brand* out benefits of being an aSweatlife ambassador

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Pure Zzzz’s

What drew me to the softgels are their extended release. I find my sleep is 100% better and feel refreshed and ready for the day when I use these softgels.*

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Moisture!

I add this Daily Treatment Oil* with my nightly foot lotion and my feet are baby soft the next morning!

I apply this to my hands as well! No cracking hands this year.

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Gummies*

Making candy fun again

Insider Guide: Washington, D.C.

Watching the inauguration has me reminiscing about my time in Washington, DC, but not just as an adult. Growing up, my family was fortunate enough to take family vacations to big cities, one being Washington, DC which later became my unexpected home for 6 years after college.

I say unexpected because I’m not totally into politics (like, I can’t debate politics well) and you would think, someone without those strengths would definitely not want to move to DC. Believe it or not, there is a lot more to DC than politics BUT you can’t go to DC and miss those two things 😂 After graduating college, I was looking for a meeting planner role and noticed there were a wealth of jobs that fit what I was looking for. I started applying and ended up moving there 3 months later and instead of staying 2 or so years, I stayed for 6!

Going back to my family vacations: they always took place during the hottest week of the summer and it somehow always lined up around my period, yes even at 11 years old. Think of a moody, middle school girl having to walk around an unfamiliar city with her family during the hottest week of the summer, I’m sure it was pleasant 🤣 Regardless, there is always a funny memory from these vacations that have made us laugh through the years afterwards.

The only tip I will be upset if you do not follow - bring good quality comfortable walking shoes, unless you’re willing to spend money on Ubers.

Where to Stay

A vacation to Washington, DC. is unique where some of the tourist sites are in another state, so it actually doesn’t matter if you stay in DC, Maryland or Virginia!

In DC, Chinatown/Convention Centre is probably the most central neighborhood to stay, but hotel prices may be high as it’s close to the convention center and once live events return, that area will be busy!

In Virginia, Old Town is an excellent location as it would be a short metro ride from the Reagan Airport.

The National Harbor is not close to tourist sites or public transportation. You can access DC if you’re staying at the National Harbor by the water taxi or a 45-1 hour drive to see sites. You’ll just have to plan accordingly. But until the events/conferences return, prices to stay may be resonable.

Where to Eat/Drink:

Since it’s been some time since I’ve lived in Washington, DC and with the pandemic, I’m sure the restaurants that were my favorite are long gone.

Eastern Market: This is a my all time favorite activity to do on the weekends. This is an arts and food market with a flea market on the weekends. I always stood in line for the crab cake special at the hot food counter.

Union Market: This was just starting to be built as I left DC. There are a combination of new restaurants, boutiques, rooftop space. Just sounds like a fun time to me!

Nanny O’Briens: Another favorite of mine here. When I moved to DC, I lived in a studio with this Irish pub across the street and I made several friends here. For the first few months, this was a total blessing to have without to complicated of a route to get there. Fun fact: Tim Russert, from Meet the Press, often read his newspaper every Sunday morning until he died. He lived up the street in Cleveland Park! *Also, Nanny O’Brien’s is kid friendly until 9pm - the zoo is closer to the Cleveland Park Metro stop than it is to the suggested metro stop (the more you know😊)

Ben’s Chili Bowl: This is an institution to DC. Nestled on U. Street, close to Howard University, and an an integral part of the neighborhood's history since its founding in 1958. I mean, it’s a chili dog, nothing fancy or gourmet, but is an experience to go and see the history!

What to do:

Other than other normal tourist sites, like the White House, Capitol Building, Arlington National Cemetery and Georgetown, check out:

The Pentagon: My family and I did this (pre 9/11) and I’m not sure I appreciated the tour as much as I did when I toured the Pentagon as an adult after 9/11 and while I was working with the Air Force which just so happened to be the day after Bin Laden’s death.

Smithsonian Museums: I have to say, I’m not a huge museum person but appreciate them at a fast pace. Go to one or all of the museums of your choice because they are free! The African American Museum was still being completed when I was there but I have heard great things from those who have gone!

Within the last 10 years, there is a new Air and Space Museum (making two Air and Space Museums) but this one is not accessible by foot or metro. I would suggest going to both, however the one located on the mall is more space oriented (think spaceships, astronaut suites, etc) and the newer air and space museum is more air (think military air planes in a hangar-esque building). Both are informative and interesting, but not the same and not located in the same area.

Insider Tip: the National Zoo is also considered a Smithsonian and is free, but not located on the National Mall. Guidebooks and the metro map suggest getting off for the zoo at the Woodley Park/National Zoo metro stop, but don’t! Go one stop north and exit the metro at the Cleveland Park metro stop for three reasons:

  1. You’re saving yourself from the tourist crowds (and strollers)

  2. You’re walking downhill to the zoo. Trust me on this one, from an 11 year-old moody girl, I wish I had known this insider tip. I learned this after I moved to DC and laughed out loud remembering how miserable I was walking in the heat up the hill to the zoo with my family.

  3. When you leave the zoo, walk downhill to the Woodley Park/National Zoo metro stop and see all the families/tourists with strollers struggling up the hill to the zoo. In the DC humidity, it’s rough.

The National Mall: This is where most of the Smithsonians and other museums (such as the Newseum and the Holocaust Museum) are located, the monuments, tidal basin, etc. For locals, it’s often a place to go for runs as it’s a wide open area, there are frisbee and flag football games. I frequently enjoyed Jazz Nights at the Sculpture Garden in the summers. As I mentioned before, I’m not a big museum person, but two museums worth paying to see are the Holocaust Museum and the Newseum, which apparently closed before the pandemic.

H Street Corridor: This neighborhood next to Chinatown was just starting to become something during my last few years living in DC. It was funky, fresh and chill with some of the most unique things to do.

Sporting Events: I know there are some who make goals to go to every baseball stadium in the US. The Nationals Stadium is a good one! DC United (soccer), The Washingtons (football), The Wizards (basketball) and the Capitols (hockey) are all entertaining.

Cherry Blossoms: Saved the best for last! Cherry Blossom time was my favorite time in DC. I always went down to the tidal basin to see them but I never went to any Cherry Blossom Festival activities. The hard thing about traveling to see the Cherry Blossoms is the window when the Cherry Blossoms bloom isn’t always accurate so plan your trip towards the middle of the bloom window.

Black Lives Matter Plaza: This clearly came after I left DC but definitely worth a visit

U Street: When I first moved to DC, U Street was still changing. One of my coworkers (a local) even told me not to go there because it wasn’t safe. Obviously, I checked it out 🤷‍♀️ Honestly, I don’t think I ever had a bad night on U Street. The bars were fun, there were reggae and blues clubs as well as live music venues and good restaurants.

Transportation:

Public Transportation: I love public transportation. If I travel to a city that has it, I’ve done it. DC’s metro is a good system; it definitely does not drop you door to door - therefore the first pro tip - good quality and comfortable walking shoes. Definitely familiarize yourself with the bus system, it will help you from walking everywhere!

Water Taxi: This is a fun mode of transportation to throw into the mix of traveling in DC. About once a summer, I planned a progressive dinner, starting in Old Town, Alexandria and taking the water taxi to Georgetown. This is fun for locals and tourists on a hot summer day to switch things up or to make the trip back into DC shorter (or the trip from DC to Old Town). This company appears to have routes from sporting events as well!

Most Convenient Airport: Personally, I only flew into Reagan. I did fly into Baltimore (BWI) and Dulles only a few times and that’s all it took. For me, I prefer spending just a bit more for convenience of having direct metro access or a cheaper taxi/uber service. The Silver Line on the metro, that travels to Dulles, was under construction when I lived in DC which may be available now, but may not run as frequently.

Street Car: With the revival of the H Street Corridor, came the street car. This took a lot of effort for the community as it kept getting defunded. It’s a great way to get to the H. Street Corridor!

Last Insider Tip: Always check the local tourism website- which has all the updates, newest hotels and restaurant openings and closings, festival lists, etc.

Tips for Cold Weather Workouts

  1. Hydrate!

    1. Your skin with lotion

      • Your Face: I got in the habit of putting an additional layer of lotion on my face (and let dry) before I went for a run.

        • This helps your face from getting too dry.

      • Your Hands: Before I leave for the run, I would also use handcream for my hands. This definitely helped my hands from becoming too dry when my hands overheated and my gloves came off.

        • Plus with hand sanitizers this year - if your hands aren’t already feeling extra dry, this will help alittle bit!

    2. Your Body with Water: Be sure to drink plenty of water before and after your run. It’s common to think since its cold that hydrating isn’t necessary, but the winter months are dryer and drinking lots of water is important.

    3. Your Lips with Chapstick. I think our lips are a little more protected with the mask wearing this year, this is a good way to protect your lips when you’re out for a run. I definitely learned from mistakes on this one.

  2. Warm up your body first, save the stretching for after. It’s a shock to the body to be outside in the cold. If you are planning on running, warm up your body by walking for a few minutes to prevent injuries as well as to test the ground - if it’s slippery or not!

  3. Nourish & Rest. If you’re walking or running more than 2-3 miles, it is important to keep this balanced as much as possible during the cold months. Its just as taxing on your body to run in the heat as it is to run in the cold!

  4. Have your medicine available! If you suffer from asthma or other respiratory illnesses, the cold can irritate your lungs making it harder to breath.

  5. How to dress! It’s intimidating to dress for outdoor workouts. Dress in layers, breathable materials and alittle goes along way! I’ve provided some examples below:

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30°F

Surprising as this may sound, this temperature is very pleasant to run in. If it’s closer to 30, I would also wear a wicking tank or short sleeved shirt underneath.

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20°F

For colder runs, I definitely layer more, but the tip is without thick layers. You still want to be able to move without feeing weighted down. I would include a long-sleeved first layer that has a mock neck for extra warmth. I may wear a full hat instead of just the ear wrap. On really cold days, I’ve also been known to wear two layers of pants 🤷‍♀️

Cold Weather Workout Gear

Fun fact about me: I prefer working out in the cold months vs the warmer months. Which means I am so excited about the plus size cold weather options that are available today. Another fun fact, I am almost certain that my first pair of cold weather leggings were men’s just misplaced in the women’s section. Well, they were the only ones that fit and I wore them🤷‍♀️! You can read about the rest of my half marathon experience here.

I guess in my half marathon training blog post, I don’t go into much of the details. When you register for a long distance race, you register almost a year + in advance and in the midwest, you just say, “🤞🏼 to a mild winter.” Mother nature laughed in my face and presented a very snowy and cold winter! While I started on an indoor track with Couch to 5k, once I consistently ran 2+ miles at a time, I had to be outside. Below are a few of the items that I obtained to train through the winter. While I’m not suggesting anyone to train for a long distance race this year (although, if you’re interested, yay & let me know!), there is definitely a possibility that gyms will be shutting down and our only options are at home workouts and outdoor workouts.

Insulated Pants for Running and Walking

Insulated workout pants are key for outdoor workouts in cold temperatures. My first pair may be men’s but my second pair won’t be! For long runs (longer than 2 miles) it’s important for your body to stay warm but not overheat. Insulated pants provides a decent layer of warmth that is also breathable.

I included some lined joggers that would be excellent for walking around a neighborhood and not running.

Insulated Tops for Running and Walking

Just like your insulated pants, thick, breathable tops are necessary for working out outside in colder months. Typically, I would also wear a breathable top underneath this layer.

When I run, I prefer having the top with a half zip. My body overheats too much if I just have a crew neck and neckwarmer/gator. This is all preference though.

Protective Head and Hand Gear

You definitely can use any hat out there, but you still sweat when you train outside so therefore the hat will become stinky. This is totally your call on how you want to maintain your cold weather gear. I have a headband that I prefer because I tend to overheat when I wear full hats.

Your fingers are the first to feel the cold and the last to fully warm up but they are also the quickest to cool off if you end up taking your gloves off.

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Running in snow

Winter is unpredictable. Walking or running in snow is made possible by these.

A positive body mindset only took 13.1 miles

Yep, you read that correctly. I had to sign up, train and run a half marathon (13.1 miles) in order to appreciate the size of my body. How, why did this happen, you ask?

Let me give you some background info: I had never considered myself a runner but always worked out with the goal to lose weight. When I lived in Washington, DC, I found a bootcamp style class with Ambitious Athletics and in the age of the couch to 5K, I also ran along Rock Creek Park. I ran alone, because I was embarrassed at my speed, something I had been blessed with when I was born into my family. In the summer of 2013, I decided to move back to the Midwest for various reasons. A few of my college friends coincidentally also transitioned back to the Midwest and we all decided to run a 5k fun run! As the race date came, I still hadn’t completed the 3 mile distance, but figured I’d be able to push through with the “adrenaline” of the race.

I ran about 2 of the 3.1 miles of the fun run. I was pissed, confused and embarrassed that even though I was taking this “fun run” seriously, I still couldn’t run the whole thing. Fast-forward to present day, I now know that its because the powder the race used contained something that affected my exercise-induced asthma that wasn’t physically noticeable until I started training for my half-marathon.

Now getting to the half marathon!

My high school friend, a marathoner, emailed a group of friends and asked if we wanted to have a fun memorial day weekend in 2014 that included running a marathon, half marathon or even a 10k. I kind of scoffed at the email (as a non-runner), but then looked at it again and appreciated the simple gesture of including me (whether she included me for the fun weekend, to be a cheerleader for the runners, or actually running it, I will never know).

Then I started thinking about it. First, I googled how many miles were in a half marathon. Then I thought, ok, 13.1 miles = 4 - 5k’s and some change, that’s doable. Since I didn’t complete the fun run, I thought, I’ll redeem myself with a half marathon!

Makes total sense, right?

But in the back of my head, like every other person who is unhappy with the way they look, was thinking that running this race will make me thin and beautiful.

About halfway through the half marathon training process, I realized:

  • I really enjoyed the training schedule, knowing that there was a start and end date (instead of telling myself to workout 3x a week for 1 hour until forever).

  • I have exercise-induced asthma! My mom, a nurse (yay, nurses!), noticed that I would wheeze and cough for a period of time after my long training runs. Like all good mothers do, she sent me to the doctor and the doctor told me almost word for word what my mom had and provided me proper medication.

  • My body wasn’t changing that much.

I also learned that race day fashion is just as big of a deal as picture day at school?? I had no idea, but once I found this out, I had some fun. I splurged on nice black leggings from Athleta and a Nike shirt (1x). After all of my training, I was bummed about the number on the shirt; but that quickly changed when I found a coordinating Buff headband to complete my race day look. *please note this was before the now plethora of plus size activewear

Back to the race, which I finished on my time, for me. I ran all 13.1 miles, found running buddies along the way and got motivation from cheerleaders on the sidelines.

Running the half marathon did not make me thin, nor did it make me beautiful. About a week after the race, when the muscle soreness resided (pain no one tells you you will feel) I realized that even though I didn’t drop the pounds and sizes like I had hoped, I gained confidence, strength and so much more.

Source: www.officiallycurvy.net/blog/positive-body...