Yesterday, I ran the infamous Bay to Breakers 12K. It was an amazing event and the energy level was off the charts! There were tons of costumed runners (and un-costumed ones as well, if you get what I’m saying), the weather was beautiful and everyone was just so happy and excited to be there. Including me. I will never get bored of running the city.

My official finish time was 1 hour and 17 minutes, which is pretty awesome. Especially when you consider what was going on in my life leading up to race day.

For the past few weeks and even months, I have been bombarded with finals and papers and work and group projects, all of which didn’t allow me enough time to properly train. I mean, the last run I did was a 2-mile warm up the week before. And my last run before that? [Crickets.] I honestly can’t tell ya. As I lined up yesterday morning to run, I felt completely unprepared. In fact, I even woke up late (don’t ask). My body was in full stress mode just moments before embarking on this 7.45 mile race.

I crossed the finish line (go me), but as soon as I did, I knew the day would be painful. Like, really painful. No one’s body can take that sort of stress without being properly trained! I ended up walking another 3-4 miles that day (why not?) and when I got home, I passed out. I woke up feeling like an old woman, with body pains everywhere (including places I didn’t even know existed). Between my lack of training before the race and my lack of proper stretching after, I was completely tense and, in all honesty, a total mess.

And that’s where today’s life lesson is comin’ in: the post-workout recovery. It’s important. Really, really important. Even if you feel totally fine after a trying workout or a long run, your body needs to recover. And you need to allow it to do so. With these 3 steps:

1. Drink water. When you exercise, you sweat. This means your body is getting rid of fluids and you need to find a way to replenish them. If you do not properly rehydrate yourself, then you risk feeling faint and prolonging your (painful) recovery. And if your workout was especially taxing (like a long run).  opt for sports drinks that will provide you with extra electrolytes or sodium.

2. Deep Stretching. Allow me to introduce you to the foam roll, my new favorite piece equipment. It’s just a cylinder made out of foam. You pretty much use it to roll away and ease any tense muscles. It’s seriously such a simple concept, but provides major benefits. Foam rolling gives you a more intense stretch (it has similar results as a deep tissue massage), which allows more blood flow to your muscles to ease those tender little guys. But if you don’t have a foam roller (and don’t wanna shell out the cash for one), any stretching is better than no stretching. Give your muscles the TLC they deserve (after all, look what they just did for you!), and stretch ‘em out. 24 hours later, when you can move without pain, you’ll be glad you did.

3. Eat! Immediately after a race or just an intense workout, be sure to fill yourself up with some carbohydrates and protein. This combo will repair your muscles quickly and leave you feeling rejuvenated. Plus, since your metabolism is still pumpin’ fast, your body will absorb the nutrients and calories more quickly and efficiently.

That’s it. These three things will help you recover faster so you can get back out there faster. Instead of ending up like me, who can barely type without feeling some sort of pain, somewhere in my body. Still, at the end of the day, I loved running B2B! This was its 100th year of existence and I felt honored to be apart of the celebration.  If you are aspiring to run a race or need a reason to visit the city, I highly recommend taking part in B2B in 2012.

Did you take part in this year’s race? Are you currently training for any other races? Let me know how you prepare for the big day!

I agree that it is not always easy to find an hour in the day to get a full workout in, especially with a brand new semester and all the work that comes with it giving you the stink eye.

That is why you need to work out more efficiently.

There are certain exercises and combinations of exercises that burn calories faster than others. If you only have 30 minutes to work out, walking on a treadmill is probably not the best way to burn off that box of cookies from last night (though it is better than skipping the gym altogether…)

So, which exercises are the quickest calorie burners and the fastest routes to a healthy and fit body?

1. Running

2. Rowing

3. Swimming

Not only do these three exercises burn the most calories in 30 minutes (avg. 300 for a 145 pound person), but they also build muscle and tone your entire body. Walking, biking and even using the elliptical trainer will not work your body as hard or as well, because those exercises target your lower body and leave your upper body hanging out and doin’ nothing.

If you don’t even have 30 minutes in your action-packed schedule to get to the gym, try jumping rope. You probably haven’t picked up a jump rope since playing Double Dutch in 2nd grade, but 10 minutes of jumping rope can burn up to 200 calories! Picking up the jump rope for a few 10-minute sessions throughout the day (between classes, right when you wake up, etc…) is a super easy way to burn calories quickly.

It is really easy to find excuses not to work out, but try and squeeze these exercises into your day. You’ll feel better, look better, and give yourself a much needed break from catching up on all the reading you’re somehow already behind on even though it’s only the first day of class. (Seriously, WTF is up with that?!)

We hear all of these ads and campaigns telling us to “Be fit! Stay healthy!” But, what does that really mean? Eat 5 servings of fruit and vegetables every day? Exercise 5 times a week? Do you have to be a certain weight? A certain size?

Maybe not. There’s no doubt eating healthy and living a healthy lifestyle are good life choices, but maybe it’s time we rethink things. Maybe it’s time to stop focusing on what we should be doing and define healthiness as how we  feel.

I am sure that somewhere in the mix, your weight, stomach size, or Body Mass Index matter. Yet, when it comes down to it, who needs doctors and health experts to tell us whether or not we’re fit? Your body knows better than anyone else how it is feeling. For example, bloating is the body’s natural response to an overfill of sugar or salt. On the other hand, a good workout will release endorphins, giving you a post-workout glow and leave you feeling pumped. You don’t need some health expert to explain those things to you. Nature knows best – you feel good when you do good.

So this goes to answer the question, am I healthy? I eat high-fiber oatmeal or cereal for breakfast, mangoes or an apple as a snack, a variable lunch (depending on what last night’s leftovers were), and for dinner I go for brown rice, a meat creation, and a vegetable side. As for my fitness routine, I work out 5-7 times a week, depending on my schedule. Most of my workouts are spent teaching hour-long classes as  a Turbo Kickboxing Instructor, but on my off days, I take it outside for a 4-5 mile run or focus on strength training.

To some, this may sound like a walk in the park, while others may think I am a health freak. Either way, this routine makes me happy. I don’t weigh myself that often because, frankly, I don’t care how much I weigh. As long as I can look in the mirror and create body peace with myself, I am content. To me, being happy with how I look and feel is true health. Of course, I’ll get my blood pressure and cholesterol checked every so often because it’s good to have that background information, but it’s not those numbers that I live by.

I used to think that being healthy depended on a person’s size and weight. Boy, was I wrong! Everyone has a different need and capacity when it comes to eating and working out and this one happens to be mine.

So, am I healthy? I would like to say so. How did I get to this point? By listening to my body’s needs and wants. So I encourage you to do the same. Do what feels right and remember that your body knows best.

Stay gorgeous, CC Readers!

Whether you’re a seasoned snowboarder or a bunny-slope warrior, the ski slopes have something to offer us all (even if it is only hot chocolate in the lodge cafeteria).  Surprisingly though, considering I kiss the snow every 5 feet, skiing isn’t always the most environmentally friendly activity. Between the lifts and the plows and the resort hot tubs running all night long, skiing can leave quite a mark on Mother Earth. But it doesn’t have to.

If you’ve got plans to hit the slopes this season, keep nature and a few of these things in mind:

Are the slopes graded or cleared?
This one’s tricky because it’s a little hard to tell whether you’re skiing on a graded or cleared slope.  A cleared slope is created by cutting down trees and shrubs to make a smooth downhill run.  A graded slope is like a cleared slope on steroids.  Bulldozers are brought in to scrape off the top layers of the soil to make the run unnaturally smooth and hence, boring.  This leaves that particular ecosystem in ruins, causing erosion and decreasing plant biodiversity.  Plus, it takes a lot more resources to maintain because the natural infrastructure isn’t in place to maintain itself.  When you have the choice, ski on a cleared slope to challenge yourself and save the environment.

Ski on real snow.
Early on in the season, many resorts bring in huge snow making machines that guzzle water and energy just to attract the early birds.  The best way to decrease this practice is to wait until it’s actually snowing to hit the slopes.  Moreover, many resorts use graded ski slopes just to open the runs a week early, so give ‘em a double whammy by waiting until it’s actually ski season to make your trek to the mountains.

Ski cross country or choose chair lifts wisely.
Cross country skiing is one of the most energy intensive exercises, burning up to 500 calories per hour depending on weight.  What’s more, that energy you burn translates into energy you save by not using a chair lift.  If you’re a pansy like me and can’t handle cross-country, don’t fret, just try to find lifts powered by renewable resources.  Aspen in Colorado, Crystal Mountain in Wisconsin, and Heavenly Ski Resort in California all have made efforts to find cleaner ways to power their ski lifts.

Rent your equipment.
This one’s pretty much a no-brainer.  Sharing equipment with other people means that you buy less and thus, fewer resources are needed to manufacture ski and snowboard gear.  If you have to buy your own skis or snowboard,  be sure that you sell it or give it away when you’re finished so somebody else can have some fun!

Check your resort before you go.
The Ski Area Citizens Coalition has an amazing website that gives every resort a grade based on its efforts to be environmentally friendly.  If you don’t have a regular ski spot, find your new favorite by checking out the Top Ten on the SACC homepage.  Otherwise, check your local resorts by selecting your state and ski area.

Happy skiing and snowboarding!

I ran a half marathon a couple of weeks ago. Before you judge and call me a hardcore athlete, consider these facts: I wear Coke-bottle glasses and have the grace of a newborn ostrich. I like to sit inside all day and sip coffee and write articles. The idea of walking across town for take-out tacos makes me seriously doubt whether the walking part is worth the tacos part.

So if I can run a half marathon (13.1 miles), you can definitely run a 5k (3.1 miles).

There are so many great reasons to challenge yourself to a 5k race (or any run, for that matter). Obviously, it’s a great way to get back into shape. It’s also a fantastic way to bond with friends, make new friends, feel accomplished and give back to people who really need it. Lots of 5ks are organized for charity, so you can feel good about your soul and your body if you run one. They also happen to be really fun. For real!

I urge everyone to try a 5k run at least once and you’ll see what I’m talking about.
If you don’t think you have what it takes, you’re wrong. Just follow some basic training tips and you’ll be crossing that finish line in no time.

If you’ve never run before . . .
• Start practicing at least a month before the race, and preferably longer. It can take a while for your body to get accustomed to a running routine, and you don’t want to overstress it.
• Do NOT run the full distance right away.
• Don’t push yourself. Build gradually! It’s better for you to ease into a regular, comfortable routine than to exert yourself every so often.
• Stretch extensively before and after you run.
• Run three or four days a week, and never more than two days in a row. Give yourself time to rest.
• Start by running half a mile. Go at your own pace, even if it’s practically walking pace.
• Go just a little farther each time you run. Build up to going two and a half or three full miles. If you can do that distance, even just a couple of times, you can do the full 5k.
• Stay hydrated all the time, even on days when you don’t run. Drink at least twice as much water as you do now.

If you’ve occasionally run before . . .
• Don’t overestimate or underestimate your abilities. Do a practice run and see how it feels. Stop if you get too tired.
• If you do any training runs that are longer than four miles, carry water with you.
• Don’t slack on your stretches.
• Treat yourself to a decent pair of shoes. Trust me, they’re worth it.
• If you get a cramp while you’re running, it’s OK to walk rather than run it out.
• Add a little bit of weight training to your routine. Lots of studies show that it’s beneficial and can improve endurance.
• Try different routines. Run alone one day, with a friend the next, and then with music.
• Switch up your routes. It’s way more interesting (and a better training method) to run a bunch of different paths instead of the same path every time.

Above all, don’t feel intimidated! A 5k is a great way to ease into running. Just remember: you can do it.
Are you ready to work those legs? Find a race nearby and start training!

Staying on any kind of workout schedule (or just schedule, for that matter) is close to impossible in college. With each day comes different classes, meetings, part time jobs, social engagements and perhaps most importantly, happy hours. Trying to adhere to the same gym or running time is an unlikely feat for most of us, not to mention the fact that when I’m presented with the choice between a sweat session or a sipping session, more often than not, the cocktails win. Wah wah.

But, a great way to stay motivated and keep your activity levels up is to train for a race! I know this sounds a bit intimidating at first, but let me tell you from personal experience (I ran my first half-marathon last year), it’s totally doable and well-worth it. Knowing that I was going to be sweating out 13.1 miles at a specific date gave me the extra boost to get out of bed in the morning or squeeze in a run whenever I could. I was able to drop a few lbs, improve my overall fitness, raise money for a charity and still go out with my friends at night all at the same time!

Don’t worry, you don’t need to jump right into a half-marathon. There are a number of distances that are great starting points. Consider a 5K (about 3 miles) or a 10K (6.2 miles) to get the ball rolling. Not sure where to look? Check out Running in the USA, which has perhaps the largest database of available races. You can search by state, month and distance. Most have some type of theme, which adds to the fun and you usually get a free t-shirt. And, I mean, what college student doesn’t need another free shirt (especially Greeks, who are seriously lacking in the themed clothing department)?

In terms of training programs, a few websites I like are womenshealthmag.com which has a wide variety of resources for beginners to the more advanced, and runnersworld.com where you can actually enter in some basic info and get a customized program for free. To find new running routes in your campus town, go to mapmyrun.com where you can enter your own or search through others’ favorite routes.

To be dead honest, I didn’t follow a very strict training regime. I just made sure to run consistently at least three weekdays, and then take a longer run on the weekend. I started out with three miles during the week, and five on the weekend, gradually working up to six miles during the week and ten miles on the last weekend before my race. AND, contrary to what most people think, I never had to give up going out or partaking in a cocktail (or two). Now, don’t get me wrong, everyone is different in terms of training habits, but I just want to stress that training for a race and still having a social life is possible! I’ve done it!

Oh, and I almost forgot to mention, I raised over $1,000 for charity while running. If you want to run for a cause (other than operation-get-rid-of-muffin top), here are a few options to check out: teamintraining.org, stjudeheroes.org, and determination.acsevents.org.

Hope you take this information and run with it! Sorry, I couldn’t resist…

-Your cardio doesn’t have to be boring when you’re hoofing it under the sun. After a quick warm-up, try jogging backwards. Experts say it burns a fifth more calories and improves your balance by engaging your core. Afraid of looking silly? Don’t be.  All anyone will think would be, “Hey! She knows something I don’t!”

-Now, let’s build our endurance. Find some stairs and sprint from the bottom to the top without stopping or skipping steps. Walk back down and finish up with 4 more sets. Just like having a Stairmaster outdoors, this exercise will increase your heart and lung capacity while building killer legs for those adorable minis.

-How about you pull your forgotten roller blades out of the back of your closet and lace them up? While also a great cardio workout, rollerblading tones your inner and outer thighs along with your beautiful booty. To torch about 450 calories in 30 minutes, alternate one minute of tucked, speed skating with one minute of upright, relaxed skating. Be sure to wear your knee and elbow pads! I hear scrapes and bruises are out this season.

-Remember how much fun it was to jump rope with your girls on the playground? Pick up a cheap rope from Walmart and prepare for a cardio blast from your past! Jumping rope can burn up to 1,000 calories an hour while toning your upper and lower body. Since it’s a strenuous workout in itself, you’ll need to take frequent breaks to catch your breath. Skip rope for three minutes, then drop and do some push ups while your heart rate decreases a bit. Skip for three more minutes, then throw in some crunches. Keep alternating the rope with intervals of slower paced exercises. Aim for a 30 minute session. Can you feel the burn yet?

-Afraid of getting grass stains by doing your crunches outdoors? When you have a playground set available, there’s no need to be on the ground! To target your abs, quads and lower back simultaneously, head to the monkey bars for hanging leg lifts. Hold on to a bar with both hands while tightening your core muscles. Slowly lift your legs straight out in front of you, using your abdominals to maintain control. Slowly release and repeat with 3 sets of 10-12 reps. If it becomes too difficult, try one leg at a time or with knees bent.

Save some money and rev up your workouts by putting your gym membership on hold and taking advantage of the fresh air this season. With this beautiful weather and these fat blasting, muscle toning moves, you are well on your way to a sizzling summer bod.

Today, we’re going to discuss the difference between using an elliptical and a treadmill. Now, while I am partial to a treadmill, as I run on mine every day, I spent two years using an elliptical before I made the switch, so I’m a pro on both ends. Here’s the dish:

Elliptical:

Pros: It’s a great full body work out; while placing your feet in the holders and holding on to the handlebars, you’re body is secure, and the lack of actually lifting your feet makes this a good low impact workout for those of you with knee/leg problems. If you hold the handles and use your arms, you work your full body for the entire workout (which should be about 30 minutes at a time), and when you get off you will feel refreshed, invigorated and a bit winded (in a good way).

Cons: While you get a full body workout with the simultaneous arm and leg movements, you won’t feel exhausted when you get off in the sense that you had to push yourself to excel, like you would on other workout equipment. Also, because your feet are stationary, they can get numb over the course of the workout, which causes some discomfort. It is also very difficult to move your arms and legs at the same pace, so one part of your body may be working harder than the other (i.e., you move your arms faster to push your legs, making them do less work).

Treadmill:

Pros: If you can run, a treadmill is a low impact alternative to pavement or a track. The belt you bounce up and down on can provide a relief for your legs. Running or walking on a treadmill is a fantastic workout for your entire body because every aspect of your leg muscles needs to work. For example, if you walk on an incline, you can work your calves and thighs, while using free weights to perfect your arms. You can push yourself to any extent you want, as well as clock your distance and calories burned.

Cons: If you’re using a treadmill to run, its stressful on your body. Running, while a great workout, is damaging to your knees, your legs and your feet (not to mention it’s just plain difficult!). Years of wear and tear on your legs using a treadmill can cause problems later in life, which is not to say that other workouts aren’t damaging. Also, if you don’t have something to keep you occupied, a treadmill can be boring (really boring) because you’re not actually getting anywhere. And you are probably staring at a wall/the person’s butt in front of you. This can easily be rectified by bringing along some music, or putting that badboy right in front of a TV, but you don’t always have that option.

So, neither option is perfect, but they are both great for different reasons. While I personally prefer a good ole run on the treadmill, choose whatever works for you and gets you working out.

Which do you prefer?

Stay turned for a new workout tip next week.

(Photo courtesy of teambath.com)

You may have made it through Welcome Week without any run-ins with the campus police (congrats!), but you still have plenty of opportunities to meet them up close and personal.

There are going to be many times this year and well into your college career that you will find yourself surrounded by alcohol. And, naturally, you are going to want to partake. Just beware–while you are navigating the university party scene, your RA’s, Campus Police, and Public Safety units are gearing up to bust underage revelers.

Here are some tips on how you can avoid getting written up before your first semester is over.

1. Don’t act like ‘The Freshman.’

Just because you suddenly have access to alcohol, it doesn’t mean you need to consume ALL of the alcohol at once. Even if the cops are out and about, they don’t have the manpower to hunt down every single underage boozer. So, they’ll zero in on the kid stumbling around with a trash can on his head before thinking twice about the passive mingler. The same goes with your RA, who really doesn’t want to walk in on you peeing in the corner of elevator.

2. Beware of PDA.

True story: I was once stumbling across campus with a guy I liked, and was pretty much all over him. I was stopped by a Public Safety brigade, who proceeded to quiz me: Did I know this guy? Where were we going? While I insisted that he was a friend, one of the officers interrupted with “You’re obviously intoxicated and we want to make sure you’re not going to make a bad decision tonight.” Ouch. (Editor’s Note: Where were those guys when I was making out with the guy with the tats?)

Luckily, they let us continue on our way, but the situation could have easily ended badly. This anecdote should be a lesson to guys, too. I’m sure my friend was mortified when the Public Safety peeps pegged him as a date rapist. But, just like the crazy, drunken antics mentioned above will red flag a drunk college student, a pair of horny kids who can’t make it back to the dorm room will also raise the suspicions of the University 5-0.

3. Be careful with your Fake.

If you have someone who is of age that can make a beer run for you, don’t even try to buy your own booze. At my school, all of the campus liquor stores had walls covered with confiscated fake ID’s. It’s a lot easier to get served at a bar or restaurant than it is to purchase booze from the store. FYI.

Still, you need to research the bars you attempt to get in to. Everyone at my school knew which bars would let in the worst fakes, which states made for the worst fakes, etc. I once had a fake ripped up by the manager of a new campus bar, because they were on the lookout for New York ID’s after being watched closely by the Po.

One more little tale: I knew a girl who got fined because she left her wallet at a gas station, and somehow, the cops found her fake ID in it. If a cop sees you with a fake for any reason, it can constitute fraud. Just food for thought.

4. Keep it inconspicous.

If you are walking to a party, don’t crack open a Natty Ice on the street. Don’t fill a Coca-Cola bottle with vodka. And don’t help a friend carry a case of beer if you are a minor. In many states, you can’t even handle alcohol if you are a minor. So if the cops are scouting out the liquor store, and card you and your of-age friend as you drag a shopping cart full of Patron to your car, you might get in trouble, even if you’re stone-cold sober and the bottles are unopened.

Even if you are trying to hide the libations you are hauling to the party, be careful. Ironically, backpacks scream “hidden alcohol,” especially when you are en route to a quad party on a warm Saturday evening. The cops may ask you open your bag, and having 30 beers fall out might put a damper on your weekend.

5. Stay current on campus news.

If there are four bars on campus, and three of them have been raided in the past month, you might want to lay low in order to avoid a sting operation on the fourth bar. Try to catch wind of any rumors that Tequila Tom’s might get raided.

Of course, if you are friendly with the bar staff, they might look out for you as well, because they want to save their own ass as much as you want to save yours. I’ve been flat out told by bouncers that they couldn’t let me in because they anticipated a raid; a year later, those same bouncers planned an “escape route” through the kitchen for the only girl in our group who had yet to hit the big 2-1.

6. Don’t advertise.

This goes along with watching your behavior and being mindful of your fake ID, but it’s the number one reason a minor will get busted. If you’re drinking in your room, don’t leave bottles and cans strewn about for your RA to see. Don’t display your shot glasses and your funnel. Many schools today even have rules that no alcohol-related decorations (posters, etc) may be displayed in “dry” dorms.

Just being alert to the fact that many people on campus are looking out for underage drinking can help you make smart decisions. It’s really not difficult to evade the disciplinarians at your school, and before you know it, you’ll be passing down your fake ID to your younger siblings and telling them to use it wisely. Take your time to get to know your campus and it’s policies. You have four years of partying awaiting you, so there’s plenty of time to tune up your beer pong skills.

According to a report from Reuters, the video’s strobe effects caused it to fail the Harding Test, a test that was established to prevent television images from triggering epileptic seizures.

Gnarls Barkley member, Danger Mouse, told Billboard.com that he doesn’t really know what’s going on, “I think (the video) is cool. It works for me. But I’m not necessarily that easily seasick.”

Sorry Danger Mouse, but I’m pretty sure that getting seasick and having an epileptic seizure are two very different things.

Of course, even though MTV is waiting to air the video, which is based around a fictional television show set in the early 90s, there are various websites currently featuring it. If you want to risk going into epileptic shock, check the video out. Otherwise, you might want to wait until it passes the Harding Test.

Gnarls Barkley’s new album, “The Odd Couple,” is due out on April 8, and they’re getting ready to shoot the video for their second single, “Who’s Gonna Save My Soul?” The guys are also rehearsing for their summer tour dates.

However, when “Run” is finally released on MTV, we do have something to look forward to: Justin Timberlake makes a cameo in it.

That’s enough to make me go into epileptic shock.