Hi, my name is Laura Pappas, and I am a health coach and blog over at Against the Grain sharing my thoughts on fitness and living a Paleo lifestyle. I recently started following Tina’s blog at the recommendation of my friend. When I started reading about Tina and her recent foray into Crossfit, I realized how much we had in common and I wanted to share my story with her (and you guys, her readers as well).

Here’s my background: I am a runner (5K – 13.1 miles) and a triathlete. In the summer of 2008, I added Crossfit to my training regime. At that point in my life, I didn’t think I could become more fit, and felt great with my health and fitness. I was happy with my weight, ate reasonably, and worked out a ton but loved it! I was following a low-fat, high-carbohydrate diet where I ate toast with peanut butter for breakfast, a salad with a large whole grain roll or a sandwich/wrap for lunch, and lots of pasta, rice, potatoes along with my fish or chicken and veggies for dinner. I definitely had a sweet tooth as well, frequently indulging in treats like frozen yogurt, reduced-fat versions of cookies, brownies, banana bread…you get the picture.

Before:

Crossfit introduced me to a whole new way of working out, and also encouraged me to take a look at my diet. I started to understand that what I ate really impacted how I performed, both at Crossfit and in my running and triathlons, so I started to experiment with a No Sugar Challenge sponsored through my gym Crossfit King of Prussia. I noticed some changes in my body composition. I had always struggled to really look toned – even after I started doing Crossfit and lifting more weights, I still didn’t have the muscle definition (“arms like Kate” from LOST) that I wanted!

When I started tinkering with my food, I found I was finally seeing the results I wanted AND was getting faster and stronger. In 2009, I changed my diet to a Paleo diet, one that focuses on whole foods: meats, seafood, eggs, lots of veggies, some fruit, nuts, seeds and no added sugar. I found that I felt better, could train harder and recover faster, have much more energy, and stopped getting sick (pretty much all the time). I also saw a big change in my body composition. I finally was able to see the changes in my body that I had been working so hard to get – my arms look toned, my legs slimmed down, you can see my ab muscles, and I dropped 2 pants sizes.

After:

Now that I’ve changed to a Paleo lifestyle, I realize that this is the optimal way of eating for me. In addition to feeling the best I every have, it’s enabled me to do things that I wouldn’t have tried before – like training for and completing, not 1, but 2 Half Ironman 70.3 distance triathlons in 2011. In 2010, I was fortunate enough to be a part of my Crossfit Gym’s affiliate team, which qualified and completed in the Crossfit Games in July 2010.

If you’re stuck or willing to try something to make you feel your best, I encourage you to give Paleo a shot. I’m glad I did, it changed my life for the better! Check out my programs to see how you can get started!

Good morning!

Let’s get right to it because I want to hear your responses to the Question of the Day!

Snack

After CrossFit last night, I snacked on a bunch of Pretzel Crisps + hummus while dinner cooked. I’m not sure how many crisps I ate, but enough to finish off the hummus!

Dinner

On the menu for dinner: roasted broccoli.

And Soy-Glazed Cod, which is the best fish recipe ever. It’s super simple to prepare and it takes no time at all to cook.

After dinner, I enjoyed a few pieces of dark chocolate. I love this stuff. And I (usually)only need a little bit to satisfy my sweet tooth.

Breakfast

This morning, I woke up thinking about Teddie Peanut Butter. We haven’t had it in our house for a couple of weeks now, so I finally made a special trip to Stop & Shop yesterday to buy a jar. We typically do our grocery shopping at Whole Foods, but I refuse to buy Teddie there because it costs like $6 a jar and everywhere else it’s $3-4.

Anyway, Teddie is just so perfect in oatmeal, so I made myself some Super Creamy Oatmeal and added two huge scoops to it. So delicious!!

Feel Great Weight

When I decided to lose weight, I worked full-time in an office where I sat at a desk for 40 hours each week. I also worked part-time at a healthclub and took night classes to complete my Master’s degree. Monday through Thursday, I’d leave my house at 5:00 AM and not return until after 10:00 PM. Obviously, my schedule was a challenge, but I knew if I started to make excuses, I’d never lose the weight, so I toughened up and created a fail-proof plan that helped me drop more than 20 pounds. See the slideshow of what helped me, and how it can work for you too.

Question of the Day

How do you stick to your healthy habits with a busy schedule?

P.S. Interesting article: Coffee Vs. Tea: Which is Better for You?

Hi, guys! How’s your Tuesday afternoon going? Mine is going especially well because I just discovered a Target less than five miles from my house. Oooh, yes. I am psyched! I plan to spend a lot of time and money there.

Workout

After breakfast, I headed to the gym for a quick run. On days that I plan to go to CrossFit in the evening, I try to stick with shorter runs, so I still have some energy later in the day for my PM workout.

According to my half marathon training plan, 6 X 400m was on the agenda, which, on the treadmill with my speeds and intervals, worked out to be exactly a 3.1 miles (5K). How cool! So, here’s a 5K treadmill challenge for you! (If the speeds are too fast for you, just subtract 1.0, 2.0 or 3.0 from each of the intervals.)

I planned to run six intervals at 8.5, but by the fourth interval, I still had some energy to burn, so I picked up the pace to 8.7 and 9.0 on the last two intervals. It felt good to finish strong, especially on such a short workout. This run was over before I knew it! (It took me about 28 minutes to finish the entire workout.)

Speaking of treadmill workouts, I added a new Treadmill Workouts category as well as a Treadmill Workouts widget to the right side of CNC, so you can find them more easily and discover new ones. 

Lunch

After the gym, I headed home for lunch. On the menu: an omelet with diced ham, tomatoes, kale, and Parmigiano-Reggiano.

I thought a protein-packed omelet with ham and fibrous veggies would satisfy me, but about an hour later, I wanted something else to eat, so I sliced up a banana and added a scoop of Cinnamon Raisin Swirl Peanut Butter to it.

Snack

Just now, a couple of hours later, I broke into a KIND bar as an afternoon snack. I wasn’t super hungry, but I figured I’d want a little something in my stomach for CrossFit tonight.

CNC FAQs

If you didn’t notice, I posted a ton of Frequently Asked Questions and my responses yesterday. I hadn’t updated my FAQ page since 2009, so it definitely needed it! I also split up the questions into different categories for better organization:

• Blogging Questions
• Fitness Questions
• Food Questions
• Miscellaneous Questions
• Murphy Questions
• Tina Questions

I love hearing from you guys, so if you ever have a question for me, please don’t hesitate to leave a comment or email me with it directly.

I’m off to walk the pug and then to CrossFit! We’re doing the Nasty Girls tonight. Sounds dirty, doesn’t it?

Almost two years ago, I wrote a post called I Bet You Didn’t Know where I told you guy some things about myself that I didn’t think you knew. It was a fun post, so I decided to bring in back this morning.

I bet you didn’t know…

I’m weirdly obsessed with having cleans sheets on our bed. This, of course, is somewhat problematic when a dog sleeps in it almost every night. I just don’t sleep well if I think the sheets are dirty, so I’m constantly changing them. Usually, twice a week.

I use Old Spice deodorant. A few years ago, I borrowed Mal’s Old Spice deodorant, and I’ve used it ever since. Obviously, it works well and keeps me dry, but what got me hooked is that it actually “goes on clear” unlike those women’s antiperspirants that claim they do. You can wear a black tank top and apply this stuff liberally!

I won’t do a triathlon. I’m always looking for a new fitness challenge, but it won’t be a triathlon. I’m afraid of open water and can’t swim very well, so I have no desire to do one anytime soon.

I’ve seen over twenty Dave Matthews Band concerts. My friends and I were sort of obsessed with DMB in the late 90’s and early 2000’s, so we went to a lot of shows. During my freshman year of college, we even traveled all over the East coast following the band around on tour. I actually met Dave Matthews after a show in Philly.

I was in a sorority. I wasn’t planning to rush a sorority at all (come on, me in a sorority… um, no thanks), but my freshman year roommate wanted to, so she paid for my registration so I’d go with her. It turns out sorority girls are actually nice and down-to-earth and not big bitches like I thought they’d be! Haha! FYI: I’m a Gamma Phi Beta.

Breakfast

For breakfast, I rocked the “Oatmeal” Minus the Oats, but instead of using a ripe banana, I added 1/2 cup of fresh blueberries. It turned out pretty well, but the banana definitely makes it more creamy. I also added two scoops of almond butter to the mix.

And drank a glass of  iced coffee with soy milk.

Question of the Day

What are some of your “I Bet You Didn’t Knows”?

P.S. Remember that cool BOSU Ballast Ball giveaway that I hosted last week? Well, OpenSky is offering a deal on them today!

I was such a waste of space last night. And it ruled.

Mal insisted on cooking dinner by himself last night. When he has the time, he loves putting on his iPod and zoning out while he cooks. We didn’t go to CrossFit last night, so Mal had some extra time to prepare dinner. I was comfy on the couch, so I let him do his thing in the kitchen. Thanks, Mal!

Of course, we all know who kept him company while he cooked.

Murphy didn’t let Mal out of his sight while he prepared the chicken for dinner.

After a small taste of chicken a few weeks ago, Murphy is now obsessed with it. He learned the word “chicken” real fast!

Once the chicken was in the oven (and there was no chance of it falling on the floor), Murphy came into the living room to keep me company on the couch. He’s not one of the dogs that just lays down to cuddle, Murphy needs to find the best possible position (on you) before he decides that he is sufficiently comfortable. Typically, this involves multiple “pug circles” and some annoyed/frustrated grunting.

It’s Murphy’s world, we’re just living in it.

Dinner

About 40 minutes later, dinner was served. Mal made Chicken with Tomatoes, Onions, and Black Olives. He didn’t use a recipe, but here’s the gist of the ingredients and what he did to make it.

Chicken with Tomatoes, Onions, and Black Olives

Ingredients:

• 2 large chicken breasts
• 1 15-oz can black pitted olives, drained
• 1 small yellow onion, chopped
• 1 15-oz can stewed tomatoes
• 1 huge spoonful of minced garlic
• Lemon juice
• Olive oil
• Salt + pepper to taste

Method:

1. Preheat oven to 375*F.
2. Marinate chicken breasts in a mixture of lemon juice, olive oil, salt, and pepper. (Mal wasn’t sure how much marinade he made, but enough to cover the chicken.)
3. Meanwhile, sauté onion with the garlic in olive oil until soft and lightly browned.
4. Combine onions with the olives and tomatoes in a large bowl.
5. Remove chicken breasts from marinade and place in an 8 x 8 baking dish, and then cover with onions, olives, and tomatoes.
6. Bake for 40 minutes until chicken is cooked through.

Mal served the chicken with leftover spaghetti squash.

Delish!

After dinner, I enjoyed a couple of pieces of dark chocolate. This time, I managed not to eat half of the bar.

It was a nice night.

Thanks so much for your participation on this morning’s post. We surpassed 100 comments, so we’ll get the $500 donation to the American Heart Association. Woohoo! Awesome job, guys!

Lunch

So, I totally ate my lunch before noon today. Is it even considered lunch then? Second breakfast perhaps? I dunno. Breakfast was a major fail in the satiety department today (maybe my oatmeal needed more nut butter?), so when my stomach started to grumble around 10:45 this morning, I fed it.

Part 1 of lunch was spaghetti squash with TJ’s turkey meatballs, sautéed mushrooms, truffle oil, and nutritional yeast.

Are you sick of seeing this meal yet? I am. I love spaghetti squash and all, but, man, it makes a lot of leftovers!

Part 2 of lunch was a Van’s Power Grains Waffle. Mal eats these waffles for breakfast during the work week and they always smell so delicious when he toasts them, so I made one for myself today.

I topped it with almond butter and strawberry slices. So delish!

Since I ate lunch so early today, I’m already planning a substantial snack for this afternoon. FEED ME!

Weekly Workouts

• Sunday: CrossFit
• Monday: Off
• Tuesday: Run + CrossFit
• Wednesday:CrossFit
• Thursday: Off
• Friday: Run + CrossFit
• Saturday: CrossFit

CNC Anniversary Giveaway

Thanks for all of your wonderful comments on my 4-year blog anniversary post! Here are your two winners:

Amanda @ For The Love of Everything

congratulations! I love your blog mostly because you are totally relatable. You love to eat healthy but also love a (few) good glass(es) of wine or pumpkin beer every so often

Emmy

I keep coming back to carrots N cake because you seem so NORMAL! I feel like i can really identify with your lifestyle, and you definitely don’t ever make me feel like I’m not doing enough in terms of my healthy eating habits – some bloggers just seem like they’re TOO perfect all the time. You also seem to really enjoy your lifestyle, which is really inspiring.

Congrats Amanda and Emmy! Please email me at tina@carrotsncake.com with your full name, mailing address, and whether you’d prefer a Whole Foods or Lululemon gift card.

Question of the Day

How often do you eat lunch before noon? Do you consider it second breakfast or lunch if you eat it before noon?

Good morning! I have a fun post for you guys. We have the opportunity to donate $500 to the American Heart Association (AHA)! Read on!

Quaker has teamed up with the American Heart Association’s Go Red For Women movement to encourage women to “Nourish What Counts” by taking just 5 minutes to do something good for their hearts. As you know, it only takes 5 minutes to to schedule a workout or eat a healthy breakfast.

Here are a few simple ideas from Quaker you can do in 5 minutes to help nourish your heart:

Eat heart healthy meals: Replace some of the refined grains you eat, like white bread and rice, with whole grains. Start making the change at breakfast by eating 100% whole grain Quaker Oatmeal. Three grams of soluble fiber daily from oatmeal, in a diet low in saturated fat and cholesterol, may help reduce the risk of heart disease. A serving of Old Fashioned Quaker Oats gets you on your way with 2 grams.

Challenge yourself: Take five minutes to sign up for the Map My Fitness Quaker Challenge: Complete 15 workouts in 30 days to help keep your heart healthy and strong.

Learn facts about heart health: Visit Quaker.com/NourishWhatCounts to learn how you can make Heart Health an important part of your daily routine. Discover the state of your heart to make an informed decision about what you can do to live a better life by taking the My Life Check.

Make time for family fun: Set-up a “family night” each week. Cook a healthy dinner together, break out the board games or head outside to enjoy playing together. Sharing in laughter and fun helps relieve stress, which is great for your heart!

To celebrate American Heart Month and help spread the message, Quaker would like to provide a CNC reader and me with the opportunity for a $500 donation to our local American Heart Association chapters. That’s $250 on behalf of me and $250 on behalf of one of you guys! All we need to do is generate 100 comments on this post to secure the donation.

Disclaimer: Quaker is providing me with a $250 donation to my local American Heart Association chapter; however, my opinions are entirely my own.

Breakfast

For breakfast this morning, I made myself a big bowl of super creamy oatmeal with hemp milk (instead of almond milk), ground flaxseed meal, pumpkin pie spice, and a massive scoop of almond butter, which melted all over so I got a little bit with each bite (aka the best way to eat oatmeal).

Question of the Day

How do you nourish what counts?

Please leave a comment so we donate $500 to the AHA!

How many calories do you eat per day? And how many calories did you eat when you were losing weight?

Currently and while losing weight, I eat 1800-2200 calories a day.

How is it that you eat the same amount of calories now as when you were trying to lose weight?

A lot of people are usually surprised when they hear this. It might sound like a lot of calories, compared to some of the 1,200-calorie plans you hear about, but making changes to my diet wasn’t a short-term plan just to shed pounds. The healthy habits that I developed were permanent lifestyle changes, so I knew that drastically reducing my daily calorie count would leave me hungry—and miserable.

I love to eat, but I wanted to lose weight, too, which meant I needed to figure out how many calories would satisfy me, but at the same time help me consistently lose weight week after week. I had no idea how many calories I should consume. I knew I needed to reduce my calorie intake, but I didn’t know by how much or where to start. I also wanted to find a realistic daily caloric goal that I could live with every day. I used an online calculator, which recommended how many calories to aim for each day.

Once I had an idea how much I should eat each day, I began to measure my portions and record what I ate using a free online weight-loss tool. After tracking my calories for a few days, I was shocked to discover that I consumed close to 3,000 calories each day! No wonder I gained weight! Clearly, my body didn’t need so many calories. I guess I wasn’t totally surprised—I mean, I was drinking beer and eating nachos multiple times per week—but the numbers laid it all out there in black and white. There were no questions about it. I needed to consume fewer calories and exercise more if I wanted to lose weight.

When I reduced my daily amount to 1,800 to 2,200 calories and started to exercise more frequently, the weight came off—slowly, but surely. It took me a solid year to lose a little more than 20 pounds, but I’ve maintained my weight for nearly seven years now. I no longer track my calories on a daily basis, but I continue to consume around the same amount each day. (I tracked calories religiously for a few years, so I have a pretty good idea what this range looks like!) Of course, there are the occasional days that fall outside my 1,800 to 2,200 range, but losing weight and maintaining it is all about consistency.

How long did it take you to get to your maintenance stage?

As for my weight loss journey, it took me a good year to lose the weight (23 pounds) before my body settled around 130. I’ve maintained my weight for about 7 years now, but it was definitely a journey to get here. Lots of hard work! I write about maintaining my “feel great weight” and what works for me each week at Health.com.

I know you love sweets and dessert, so when you first started losing weight, did you let yourself have these treats?

Yes, absolutely! As you know, I LOVE sweet… and wine… and nachos, and I knew when I was trying to lose weight that giving up these delicious foods would make me miserable. I still treat myself to goodies (everyday, in fact), but in small portions (200 calories or so). This small indulgence makes a big difference in how I view food. Nothing is “off limits” to me.

How did you stay motivated during your weight loss? I see that it took you about a year to lose all of your weight.

Losing weight was tough and staying motivated was ever tougher! What kept me motivated through it all was knowing that I was making lifestyle changes. Even though I was changing my eating and exercise habits for the better, I still slipped-up and overate every now and then. However, I always made sure to get myself back on track the very next meal/day. Losing weight is all about about consistency, so if you slip up, try to re-focus and not worry about it. Eat well at the next meal and fit in a sweaty workout. Sometimes you just have to “fake it until you make it!”

After reading about your weight loss journey, I was wondering, how do I find out how many calories I should be aiming for in a day if I’m trying to lose weight?

I used an online calculator to figure out how many calories I needed to lose about 0.5 pounds a week. Check out this calculator from A Healthy Me: http://www.ahealthyme.com/topic/calneed. It will give you the approximate number of calories to lose, maintain, or gain weight based on your height, current weight, age, and activity level.

What are your favorite weight loss books?

Check out this post that I wrote for Health.com: 3 Helpful Weight Loss Books!

I recently started working full-time after graduating from college and I have a really hard time sticking to my regular healthy diet. Do you have any suggestions that would help me to get back on track?

Yep! Check out this post I wrote about how I lost weight while working a 9-5 job.

I’ve been struggling with nighttime snacking lately. I eat well all day long, but as soon as dinner is done with, I find myself in the kitchen every 20 minutes wanting a snack. I know I’m not losing weight because of this. Do you have any advice how I can stop myself from doing this?

I do! Here’s a post that I wrote about how I deal with nighttime snacking.

At what point in your weight loss journey did you stop using a calorie counter or food diary?

I religiously tracked my calories on Fitday.com for about a year or so until I got to my happy weight. After that, I still checked in every once in awhile with Fitday.com (probably once or twice a month). I’d track a day or two of calories, but then stop. I did this less and less over the course of about six months, and, eventually, I just stopped counting calories all together. Now, I know what works for me, and I don’t count calories at all. I pretty much use my clothing as a way to tell if I am gaining weight. I don’t own a scale, so I’ll weigh myself at the gym if my jeans start to get tight, and then clean up my diet if needed!

I am currently a senior in college and have been struggling with my weight now for a few years. I seem to struggle most with drinking and late night eating after a night out. I was wondering if you had any advice of ways to approach my predicament?

Yes! In fact, my drinking and post-party snacking is one of the main reasons that I gained 20 pounds after college.

As for drinking, you know I’m not one to pass up a drink, but I also think it’s possible to enjoy an adult beverage or two (or three) without overdoing it. Here are a few things that I keep in mind when I’m drinking: How to Have a Healthy Happy Hour.

As for late-night post-drinking eating, my best advice is just not to start. Once I have a taste of French fries, potato chips, you name it— I just can’t stop myself and end up snacking for the rest of the night. So for me, it’s just easier not to start. Additionally, putting myself to bed usually helps too. Typically after a few drinks, I’m more than ready to go to sleep, so it’s an easy way to avoid late-night eating.

How tall are you? How much do you weigh?

I am 5′ 4″ and weigh about 130 pounds.

How old are you?

I’m 31.

Will you share some of the details of your wedding?

Sure! Here are some posts about our wedding!

How did you get your job at NuVal?

Melissa of A Better Bag of Groceries contacted me through Carrots ‘N’ Cake about writing a guest post for my blog. NuVal sounded really interesting, but once I realized that they were a local company, I wanted to become involved somehow. Basically, I “pitched myself” to them. You can read the whole story here.

Where did you go to college?

I went to Union College in Schenectady, New York.

What did you study in grad school?

My Master’s degree is in Higher Education Administration from Boston College.

I really like your style! Do you have any fashion tips?

I do! Check out this post: How to Dress Stylish on a Budget.

How much do you spend a month on groceries?

Generally, Mal and I spend less than $300 per month. Our budget is $75 per week and we almost always come in below that. Of course, there are weeks that we go over budget, but it’s usually due to entertaining or buying booze. Check out my Grocery Shopping 101 series about how I save money!

What do you do to take care of your skin?

Check out my posts about My Healthy Skin Care Routine and My Healthy Skin Care Routine: Part II.

What kind/brand of sports bra do you wear?

Check out this post: The Sports Bra Question.

How do you run on the treadmill for so long and not get bored?

Check out my ideas for running/walking on the treadmill.

Where is your weekly workout schedule listed now?

It’s on the right side of my blog under Weekly Workouts.

Do you have any tips for someone trying Body Pump for the first time?

I do! Body Pump: Tips for Beginners.

How much weight do you use in Body Pump?

Check out this post for my current weights.

I really want to start going to the gym, but I just do not know how to begin. Do you have any suggestions?

Joining a new gym is a great way to jump-start your motivation and fitness routine. But the gym can be an intimidating place, especially if you’ve never joined one before. And it’s not just rookies. Even those who are already members can sometimes feel overwhelmed by the plethora of mysterious machines and sea of seemingly in-shape people. Here are some suggestions to help you feel more comfortable at the gym.

What’s on your workout playlist?

Check out this post about my workout music!

I’ve read in your blog that you had some injuries and I was curious as to how you stayed in shape. I figured you might have some great ideas for how to stay strong even in the face of injury. Any help would be greatly appreciated!

Injuries are the worst, and I’ve had my fair share of them over the years. Here are a couple of posts I’ve written about how I stayed in shape when I was injured:

How to Keep Up Fitness Levels When an Injury Interferes with Training

How to Lose Weight When You Hit an Exercise Hurdle

My goal is to run a half marathon. I just signed up for my first one, and now I am trying to figure out what training plan to follow. There are so many different ones online, and then some that you have to pay for. What would you suggest for training for my first one?

I love SmartCoach from Runner’s World for training plans. It’s totally customizable, so you can select your distance training goal, average weekly mileage, intensity level, plan length, and even the day of the week you want to do your long run. And, the best part, it’s FREE!

I am training for a half-marathon and have a cold. I was wondering what your suggestions are for continuing to be active and train with sick but also allowing your body to get well. Being sick threw me off my half marathon plan last year and I never got back to it. I want to get better but I also want to keep on schedule.

That’s tough, and I’ve been there too. I got the flu while training for my first marathon, and it was so frustrating. I wanted to run so badly, but I ended up taking off a few days from all exercise so I could get better.

As far as keeping on schedule with your training, I like to use the “above the neck check” to determine if I am well enough to exercise. For instance, if my symptoms are all above the neck, like a runny nose, then I’m usually okay to exercise. For me, exercise often helps me feel better. An easy jog, for instance, usually revs-up my energy. I just listen to my body and lessen the intensity of the workout if I need to. However, if I’m too stuffed-up or just plain exhausted, and exercise just makes me miserable, I don’t do it.

If I have symptoms “below the neck,” such as body chills, aches, or stomach issues, I take it easy until I’m feeling better. And, of course, if I’m running a fever, I definitely put off exercising until my temperature is back to normal. There’s no point in pushing myself if I feel terrible. Plus, it’ll likely take me longer to recover.

What type of foam roller do you use and where did you buy it?

I bought my foam roller from my local running store, but you can find them at most sporting goods stores or online. The one that I own is from Power Systems and it’s 12 inches long (6 inches in diameter). There are also 18-inch and 36-inch foam rollers. All of them are great options.

I actually prefer the longer foam rollers because you can roll both sides of your body at the same time (glutes, quads, etc.). The short foam roller saves space because it’s smaller, but you can only roll one part of your body at a time.

How do you use a foam roller?

You probably already know this, but just in case you don’t, foam rolling is a flexibility technique where you roll your muscles over a cylindrical piece of foam using your body pressure to massage knots out of your muscles. “By applying gentle force to an adhesion or ‘knot,’ the elastic muscle fibers are altered from a bundled position (that causes the adhesion) into a straighter alignment with the direction of the muscle.” [source] Basically, if you foam roll the tight muscle, it will help restore the fibers back to an optimal level of function and your muscle will work much more efficiently.

That sounds well and good, right? Well, technically, rolling the muscle isn’t the best way to get out those knots. Here’s a post about the right way to foam roll.

I’ve recently began running a lot more lately. About 3-4 miles at most probably every other day. Have you ever experience your legs getting bigger? More muscle? All my pants seem to be getting tighter on me! I’m not increasing my calorie intake by any means. I’m getting discouraged! Any advice would greatly be appreciated!

Don’t get discouraged! You’re definitely not alone with this one. I gained nearly 10 pounds training for my first marathon. For me, it was a combination of eating more calories than I burned and my muscles gaining water weight (as explained in the first post below).

• Why Am I Gaining Weight During Marathon Training?
• Marathon Training & Body Changes
• A Weighty Issue
• An Update on those 10 Pounds

I’m thinking about signing up to fun my first marathon. I’ve run a half marathon and a bunch of other races, but how do I know if I am ready to run a marathon?

I was in the exact same position when I registered to run my first marathon. Being ready to run a marathon is different for everyone. Runner’s World recently featured an article called “What’s Your Goal: Finish My First 26.2” which I think you will find helpful and answer a lot of your questions.

Here’s what Susan Paul, M.S., exercise physiologist and coach for the Track Shack Foundation in Orlando, said about being ready to start training for a marathon:

You need to have logged at least three to five miles three to four times a week for a minimum of about 12 months. This “base” conditions tendons and ligaments and prepares them for long runs.

The article also includes a First-Timer’s Marathon Training Plan that uses a gradual buildup, speedwork, and goal-paced runs to get you fit and safely cross the finish line. The entire article is super helpful to first-time marathoners. I definitely recommend checking it out!

I gain muscle in my legs easily, and I’d prefer to keep them leaner than bulky. During the Body Pump classes I have taken, I have omitted using weights for squats/lunges because I definitely don’t want my legs any bigger (bulky muscle). What are your thoughts on this?

As far as bulking up, I don’t think you have anything to worry about– unless, you plan on taking supplements or steroids! Muscles get big because of the presence of testosterone. Women generally have low levels of it, so they don’t tend to bulk up from lifting weights. Plus, Body Pump uses low weight and a ton of reps, which won’t give you those big, bulky muscles. Personally, I’ve seen my legs slim down and get more defined since starting to take regular Body Pump classes, and those two tracks are always my heaviest weights of the day.

Your running has improved so much in the last year, right? Any secrets?

Yep, my times have continued to improve since I started taking running more “seriously” about a year ago. I’m definitely not an expert when it comes to running—I’m still trying to figure out how to get faster myself—but I can tell you what seems to be working for me.

• Consistency: Before registering to run a marathon with Team In Training, I wasn’t a very consistent runner. I’d run once or twice a week, but I never really had a game plan. Nowadays, I’m almost always training for a race, so I try to run more often (2-4 times a week), which seems to help increase my overall stamina and speed.
• Speedwork: I’m still getting my feet wet with speedwork, but I definitely notice that I’m getting faster because of it. My coach at the Boston Running Center is setting me up with individualized speed workouts, but Runner’s World SmartCoach is a great tool for training programs that incorporate speedwork.
• Not being such a wuss: Running is not easy and it’s often uncomfortable, so realizing this has helped me push myself through the “pain” to get faster.