A friend of mine asked a very simple yet genius question: What do you wear to workout? 

This question deserves a whole blog.

My favorite places to get decently priced (and sometimes awesomely clearanced) workout attire: Target, Old Navy, Academy Sports, Marshall's. 

If you don't want to spend a whole lot on shoes Kohl's and Academy have a good selection. If you can spend a few more dollars I'd highly suggest going to Runner's Market, Fleet Feet or the New Balance Store to get fitted for shoes at least once. Shoe fit is everything and can prevent injury. Make sure they are comfortable to walk around in, wide enough, and there's ample room for your toes. DO NOT cram your feet into a pair of shoes just because they're cute or on sale.

Here's a link to an article about shoe fit: Runner's World Shoe Fit 

You know how Edna Mode (Mode meaning fashion in French, those clever Disney peeps) says no capes? Well, NO COTTON! This includes underwear and socks (Ladies, get a well fitting sports bra, you'll thank me). 

You might be able to get away with cotton socks. But, after cotton gets wet and sweaty it's heavy and can cause blisters. Which is no fun 6 miles into a 20 mile run, let me tell ya. Workout clothes are generally made of what's called technical fabric. It's light and drys fast so it's perfect to work out in. Also, don't put technical fabrics in the dryer, they'll last longer. 

Back to skin blistering for a sec. I don't like my legs rubbing together. Solution? Yoga capris or men's compression shorts under my running shorts. 

Why men's? Women's tend to be shorter and ride up. If they don't stay on my thighs that kinda defeats the purpose. 

Now, body glide. Not an article of clothing but it needs to be talked about. Probably not needed for workouts under an hour either. But go beyond that and sometimes no amount of well fitting technical fabric is going to prevent your sweaty clothes from rubbing against your sweaty skin and causing blisters. You don't have to buy the expensive, real deal "Body Glide". Vaseline will work. Usually you'll need it under your arms and between your thighs. Even if you have long pants/shorts on. 

And, also not an article of clothing, but arm bands for your phone. You can get cheap yet good ones at dealextreme (dx.com). 

I think that covers it. Have a good workout. ;)

You are what you eat.

Elizabeth, what do you eat?

Elizabeth, how much do you eat?

Elizabeth, what do you eat before a run?

Elizabeth, how do you have time to eat right?

These are questions I get a lot, so I figured I'd post it all in one blog. 

What do I eat, and why did I choose to eat what I do? I eat to live. I eat to be healthy. I eat to perform. Our bodies are not made to digest processed food. I eat ice cream and hamburgers on occasion, sure. But for the most part I eat real, healthy food. I don't exclude any food groups either. I believe that unless you have a real medical reason to not eat something, eat it. I eat complex carbs, healthy fats, and lean protein every meal. 

But carbs are bad!!! NO. Empty calorie carbs are bad. So I make sure to eat good carbs: whole grains, rice, sweet potatoes, fruit. Carbohydrates are what our bodies mostly use for energy.

But fat is bad!!! NO. Trans-fats are bad. Fat helps our bodies absorb vitamins and also supplies energy.

Why lean protein? Because the less animal fat the better. Protein builds body tissue (muscle) and helps us feel full. 

I get asked a lot if I do juice diets. I do not. I use juice as sports drinks, nothing more. Juices are rapidly digested and for me, personally, that doesn't work. I need that food (energy) to hang around while I'm running 10, 15, 20+ miles. So I eat whole food. I also do not believe in juice cleansing diets. God created our bodies to detox themselves. So as along as you're eating real, whole foods and not crap, you're good. 

How much do I eat? Depends on the goal for the day, i.e. what workout(s) am I doing. The number of calories varies for each person, and for me, depends on the day. There are a certain number of calories you need just to survive, not including exercise, manual labor, etc. If you don't want to figure those numbers yourself you can "cheat" and use a calorie counter app. 

What do you eat before a run? Or any workout? I've already touched on this a bit. So in continuation: I eat slow digesting carbs like oatmeal or bananas. Cinnamon helps carbs digest slower, too. Also, fats are used for energy. Cinnamon, banana nut oatmeal? Perfect! Happens to be my pre run/race meal of choice. If the workout, whether it be cycling, weights, swimming, will be under an hour in duration I might opt for a fruit and nut (carb and fat) bar. After a workout, our bodies need carbs and protein to rebuild and recover. I usually have a snack before a workout, then have breakfast or dinner after so there are enough nutrients to rebuild.

How do you have time to eat right? Ever heard, "If you keep good food in your fridge you will eat good food"?

If you don't buy it, you're not going to eat it. If you have it, you're not going to have to get fast food. Saturday and Wednesday are my food prep days. I break it up so that the food doesn't have to sit for almost a week. 3-4 breakfasts, 6 lunches (Dad and I), 3-4 dinners, pre-workout snacks, all in 2 hours give or take. Depends on what I'm making, sometimes I'm done in under an hour.

Like this time I made a loaf of pumpkin bread which will be part of breakfast for the whole week which will save me time next food prep.

And there you have it.

Any other questions? Seriously, ask away.