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healthy mint chocolate protein shamrock shake
you take the good, you take the bad, you take them both and there you have....
good: rock 'n' blog 
bad: doctor said to scale back on running
good: mri no tear | no surgery
bad: 6 weeks of physical therapy
bad: haven't been studying nutrition
good: i am back on track & have an accountability partner 
furry friday feature: running wisdom from our furry friends
7 benefits of a home gym & cardio interval workout from matrix fitness
short commute
no waiting
no sharing sweat
privacy
no rules
your own equipment
your own entertainment


6 week macro cycling shred
furry friday feature: running on happy with rachel & trixie
celebrating national hot chocolate day with a premier protein giveaway
H4 healthy mint chocolate shamrock protein shake
run to connect
never give up
resting is mandatory
live in the moment
running makes life better
running reduces stress
the benefits of a home gym

sprint 8 cardio workout from matrix fitness treadmills
the good
the bad
lessons learned
what's next?
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fit to run boot camp http://www.leagendersfitness.com/strength-camp-for-runners
healthy mint chocolate protein shamrock shake http://www.runningwithollie.com/2017/03/healthy-mint-chocolate-shamrock-protein.html
premier protein ambassador. http://bit.do/leag
- https://1.bp.blogspot.com/-wqeabuktdzc/wmrix8weiwi/aaaaaaaakpa/k760fkbza2o6ifllkqe9f0dzhaj00ozygclcb/s1600/mint%2bchocolate%2bshamrock%2bprotein%2bshake.png
premier protein http://bit.do/leag
- https://4.bp.blogspot.com/-3pqul3ppxt0/wmrlfbbrati/aaaaaaaakpm/0ap2bgwqvombah_pslrpxx5cgrijw2r6gclcb/s1600/premier%2bprotein%2bshamrock%2bshake.jpg
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recipe board on pinterest https://www.pinterest.com/leagenders/best-of-lea-genders-fitness-strength-running-blog/
premier protein on their website http://bit.do/leag
facebook http://bit.do/leagfb
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shredshed http://www.runningwithollie.com/2015/04/the-story-of-shredshed-our-home-gym.html#.vdpshhjxgs0
fit to run bootcamps http://www.leagendersfitness.com/strength-camp-for-runners
please contact me http://www.leagendersfitness.com/contact
free saturday morning bootcamps https://www.meetup.com/free-saturday-community-boot-camp/
running partner have four legs http://www.runningwithollie.com/p/paypal-safer-easier-way-to-pay-online.html#.vvd1agdxgmk
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3 comments : http://www.runningwithollie.com/2017/03/healthy-mint-chocolate-shamrock-protein.html#comment-form
you take the good, you take the bad, you take them both and there you have.... http://www.runningwithollie.com/2017/03/you-take-good-you-take-bad-you-take.html
san diego http://www.runningwithollie.com/2016/06/race-day-strategies-for-successful-half.html#.wlyljxiriue
vegas http://www.runningwithollie.com/2015/11/three-reasons-to-run-rock-n-roll-las.html#.wlylqririue
san antonio http://www.runningwithollie.com/2015/12/a-little-bit-country-little-bit-rock-n.html#.wlyldbiriue
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and subscribe http://www.leagendersfitness.com/join-our-community
lea genders fitness http://www.leagendersfitness.com/blogarchive
workout http://www.leagendersfitness.com/workouts
www.leagendersfitness.com http://www.leagendersfitness.com/
lea http://www.leagendersfitness.com/contact
shredshed http://www.runningwithollie.com/2015/04/the-story-of-shredshed-our-home-gym.html#.vdpshhjxgs0
fit to run bootcamps http://www.leagendersfitness.com/strength-camp-for-runners
please contact me http://www.leagendersfitness.com/contact
free saturday morning bootcamps https://www.meetup.com/free-saturday-community-boot-camp/
running partner have four legs http://www.runningwithollie.com/p/paypal-safer-easier-way-to-pay-online.html#.vvd1agdxgmk
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1 comment : http://www.runningwithollie.com/2017/03/you-take-good-you-take-bad-you-take.html#comment-form
furry friday feature: running wisdom from our furry friends http://www.runningwithollie.com/2017/03/furry-friday-feature-running-wisdom.html
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www.runwiki.org/ http://www.runwiki.org/
www.runbearrun.com http://www.runbearrun.com/
- https://1.bp.blogspot.com/-uvjnuxiz5hm/wlju71g0ili/aaaaaaaakng/q7dqs_fpyaaqx2ivbq6fu-9yea4btfacgclcb/s1600/ellie-2.jpg
www.runbearrun.com http://www.runbearrun.com/
www.babydollsbloggie.com/ http://www.babydollsbloggie.com/
- https://4.bp.blogspot.com/--m0qt00lvz8/wljvs3vu-ri/aaaaaaaaknk/bam0wrxitpgh8dxbpr14rvo6lwn4wu7fqclcb/s1600/baby%2bdoll.jpg
fitnessfortheregularguy.blogspot.com/ http://fitnessfortheregularguy.blogspot.com/
www.facebook.com/gcanimalcare/ https://www.facebook.com/gcanimalcare/
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running partner have four legs http://www.runningwithollie.com/p/paypal-safer-easier-way-to-pay-online.html#.vvd1agdxgmk
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lea genders https://plus.google.com/101632837143494925004
2 comments : http://www.runningwithollie.com/2017/03/furry-friday-feature-running-wisdom.html#comment-form
7 benefits of a home gym & cardio interval workout from matrix fitness http://www.runningwithollie.com/2017/02/7-benefits-of-home-gym-cardio-interval.html
matrix fitness https://www.johnsonfit.com/matrix-fitness
the shredshed http://www.leagendersfitness.com/contact
- https://www.johnsonfit.com/matrix-fitness
https://www.johnsonfit.com/matrix-fitness https://www.johnsonfit.com/matrix-fitness
sprint 8® workout https://www.johnsonfit.com/sprint-8
matrix fitness https://www.johnsonfit.com/matrix-fitness
pinterest https://www.pinterest.com/leagenders/
i like to have my own things. https://www.johnsonfit.com/treadmill/matrix-fitness
instagram https://www.instagram.com/runningwithollie/
specific equipment that you need one time http://www.fyitrack.com/?b493500b
matrix fitness https://www.johnsonfit.com/matrix-fitness
matrix fitness https://www.johnsonfit.com/matrix-fitness
matrix fitness https://www.johnsonfit.com/treadmill/matrix-fitness
- https://2.bp.blogspot.com/-74l_q1os0nm/wkjghbv_jri/aaaaaaaaklk/2nlmmzqqtscieptwhru6-_ykxmeltjymaclcb/s1600/optimized---homepage-innovations%2b%25281%2529.jpg
sprint 8 cardio workout https://www.johnsonfit.com/sprint-8
matrix fitness http://www.fyitrack.com/?b493500b
sprint 8 is available on matrix treadmills https://www.johnsonfit.com/sprint-8
- https://2.bp.blogspot.com/-tbi1sg_vjqg/wkjeoqfk1ji/aaaaaaaakly/czzvcwypiyo1ixw4nxg1c8c6wys_ukjraclcb/s1600/sprint-8-chart-new.jpg
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- https://www.johnsonfit.com/matrix-fitness
https://www.johnsonfit.com/matrix-fitness https://www.johnsonfit.com/matrix-fitness
matrix fitness https://www.johnsonfit.com/matrix-fitness
home treadmills https://www.johnsonfit.com/treadmill/matrix-fitness
tweet https://twitter.com/share
shredshed http://www.runningwithollie.com/2015/04/the-story-of-shredshed-our-home-gym.html#.vdpshhjxgs0
fit to run bootcamps http://www.leagendersfitness.com/strength-camp-for-runners
please contact me http://www.leagendersfitness.com/contact
free saturday morning bootcamps https://www.meetup.com/free-saturday-community-boot-camp/
running partner have four legs http://www.runningwithollie.com/p/paypal-safer-easier-way-to-pay-online.html#.vvd1agdxgmk
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21 comments : http://www.runningwithollie.com/2017/02/7-benefits-of-home-gym-cardio-interval.html#comment-form
6 week macro cycling shred http://www.runningwithollie.com/2017/02/6-week-macro-cycling-shred.html
cori's program https://redefiningstrength.clickfunnels.com/macro-cycling-shredcrobazis?affiliate_id=589188&aff_sub=&aff_sub2=&nopopup=false&noautoplay=false&cookiepreview=false
cori's program https://redefiningstrength.clickfunnels.com/macro-cycling-shredcrobazis?affiliate_id=589188&aff_sub=&aff_sub2=&nopopup=false&noautoplay=false&cookiepreview=false
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cori lefkowith's redefining strength macro cycling shred program https://redefiningstrength.clickfunnels.com/macro-cycling-shredcrobazis?affiliate_id=589188&aff_sub=&aff_sub2=&nopopup=false&noautoplay=false&cookiepreview=false
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dallas fort worth health and fitness blog. join me and my four-legged running partner, ollie for running, fitness and fun in dfw. home about lea tank top shop facebook twitter instagram strength training for runners fit to run boot camp saturday, march 11, 2017 healthy mint chocolate protein shamrock shake it's almost st. patrick's day and while some people will be enjoying green beer and others will be hitting the drive through for a seasonal shamrock shake, i decided to take it to the kitchen to celebrate st. paddy's day with a healthy mint chocolate shamrock protein shake. it's the perfect refuel drink for after your st. patrick's day 5k. i am compensated as a premier protein ambassador. they keep me stocked with protein but all opinions are my own. healthy mint chocolate shamrock protein shake handful of fresh spinach 1 frozen sliced banana 1/4 tsp of peppermint extract 1 scoop of premier protein chocolate protein powder dark chocolate chips (optional) add all ingredients to blender. add water as needed to mix. that max fill line is just a suggestion, right? hah. hope you enjoy st. paddy's day this year and even though ollie's not irish, he joined in on the fun. ollie wins. hands down. how are you celebrating st. paddy's day? like this post? please consider sharing or saving to your favorite recipe board on pinterest. you can learn more about premier protein on their website or on facebook. tweet keep running, lea i am a nasm personal trainer and rrca adult distance running coach that specializes in strength training for runners. i offer in-person training in the shredshed, online training and fit to run bootcamps. if you are interested in a more in-depth running or strength training plan, please contact me. have questions? i'd love to help. are you a dallas/fort worth local? join us for my free saturday morning bootcamps while i am a certified personal trainer, i am not your personal trainer. since i don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. this is an opinion blog. no information in this blog is intended to be taken as medical advice or prescription. please see your doctor and/or registered dietitian for any health concerns. does your running partner have four legs? ways to (legally) stalk me: follow my blog with bloglovin email this blogthis! share to twitter share to facebook posted by lea genders 3 comments : tuesday, march 7, 2017 you take the good, you take the bad, you take them both and there you have.... hi, friends. you take the good, you take the bad, you take them both and there you have the facts of life. am i aging myself? tootie? anyone? things have been going pretty well, but as things go in life, there have been some struggles that go along with it. good: rock 'n' blog i am thrilled to announce that i was accepted onto the rock 'n' blog team for the rock 'n' roll marathon series for the third year. my three passions in life are the three rs: running, writing and rock 'n' roll. this race series is a perfect match for me and i have had a blast running all over the country including san diego, vegas and san antonio. the good news for you is that i have a discount code that that will work for most of the half marathon and marathon distances in the series. will i see you at any races this year? rock n roll marathon series 2017 discount code for $15 off bad: doctor said to scale back on running two days after i was accepted into rock 'n' blog i had a doctor's appointment to discuss the results of my mri. i hurt my shoulder months ago and i really needed to figure out what is going on. i haven't been able to lift weights since july. the doctor said that the swinging arm motion of running isn't doing my injured shoulder any favors. he didn't say i couldn't run, but he told me to listen to my body. if pain levels persists over a 3 (on a scaled from 1-10) during or after running, then i need to scale back. he said if my shoulder hurt after 3 miles then try running 2 or 1.5 to find the threshold that is tolerable. he called it the common sense approach for athletes with non-critical injuries continuing their sport. ugh. stupid common sense. i haven't been running for months in hopes that i could start training again in 2017. this isn't looking good for half marathon training. i decided not run the dallas rock 'n' roll half marathon because 13.1 miles probably isn't a good idea for my shoulder. i am running the 5k instead. i could be disappointed or i could be happy that i have the opportunity to have fun and earn a medal with the 5k too. i'm choosing happy. good: mri no tear | no surgery the good news is the doctor suspected i might have a rotator cuff tear but the mri showed tendinosis, which he said is scar tissue. he said i definitely don't need surgery, which is very good news. he described my injury like a pothole. once the pothole (my shoulder) was damaged, the city (my body) sent out workers to repair, but before it could be repaired, cars drove over it again,* reinforcing the damage. instead of trying to fix the pothole (my shoulder) over and over again, the city just threw down some wood (scar tissue) over the pothole. it didn't solve the core problem, but provided a temporary solution. he said we need to break up the scar tissue and do physical therapy to induce healing again. let's get those damn workers back on the job, maybe i can be healthy again to run some end of year races, like vegas! (*i don't know where all those cars were coming from driving over my pothole 'cause i haven't done $hit since july except some infrequent running short distances and teaching bootcamp.) bad: 6 weeks of physical therapy 6 weeks of physical therapy isn't bad in itself, it's much better than surgery, it's just that i have high deductible insurance, so 6 weeks of therapy will be very expensive. i am not going to worry about it and try to work it out with my therapist so that i can do most of the therapy on my own and just check in every once in awhile, rather than going into the office 2 or 3 times a week. i will just have to be extra diligent about making sure i do the prescribed exercises on my own at home. bad: haven't been studying nutrition i am going to start with the bad for this last one so i can end of a positive note. i mentioned i was studying for my precision nutrition certification, but i fell off the study wagon hard over the holidays. wait, is it march? where does the time go? i literally could have completed the course by now if i had stayed on track. good: i am back on track & have an accountability partner i connected with another student in the program to be my accountability partner. we talked last week on the phone and discussed what our goals are for the week. i am going to finish and test two more chapters by next monday. i've already started the routine of studying again and feel good about my progress in this short amount of time. i think with my accountability partner i'll whiz through the rest of the course. i think i can finish in 11 or 12 more weeks. science is hard y'all. i have a marketing brain. that's what is going on with me. what's up with you? if you haven't already, i invite you to visit me (and subscribe) over on lea genders fitness where i write 3 new articles every week, including one workout post. please join me at www.leagendersfitness.com for fitness, running and workout motivation! keep running, lea i am a nasm personal trainer and rrca adult distance running coach that specializes in strength training for runners. i offer in-person training in the shredshed, online training and fit to run bootcamps. if you are interested in a more in-depth running or strength training plan, please contact me. have questions? i'd love to help. are you a dallas/fort worth local? join us for my free saturday morning bootcamps. while i am a certified personal trainer, i am not your personal trainer. since i don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. this is an opinion blog. no information in this blog is intended to be taken as medical advice or prescription. please see your doctor and/or registered dietitian for any health concerns. does your running partner have four legs? ways to (legally) stalk me: follow my blog with bloglovin email this blogthis! share to twitter share to facebook posted by lea genders 1 comment : friday, march 3, 2017 furry friday feature: running wisdom from our furry friends hi, friends. it's furry friday feature and today i am doing a roundup of the running wisdom from our furry friends. when i do furry friday feature interviews i always ask: what life lessons can we learn from our four-legged running partners? turns out those furry fellows can teach us a lot. here are the best answers from the past couple of years. run to connect the most important thing we can learn from our pets, is to slow down and connect. she forces me to engage in conversations with other dog owners. i have met some amazing people, that i might not have otherwise. my dog has taught me many things, but most of all she has opened my heart to my true self. -www.runwiki.org/ never give up ellie has actually taught me two very important lessons about running: first, you've almost always got a little bit more to give. she lets me know when she's had enough and would like to stop, but no matter what she almost always seems to have a little bit "left in the tank" for us to finish up our run. she doesn't quit on her partner. www.runbearrun.com ellie is smart. resting is mandatory second, and probably more important, when you need to stop, you need to stop. she is completely unashamed about plopping down in the shade right in the middle of a run if she's just plain out of gas. and guess what? it doesn't ruin her day. she's still happy. that's taught me to enjoy the process more, as opposed to having an "all or nothing" attitude. www.runbearrun.com live in the moment live in the moment. there are a thousand little things that trip me up during the day...and much of it is either dwelling on the past or worrying about something that hasn't happened. dogs just do the deal and are happy to be around their people. www.babydollsbloggie.com/ running makes life better lily would be the first to tell you that no matter what else is going in your life, a run always makes things better.. fitnessfortheregularguy.blogspot.com/ running reduces stress the dogs we run with are usually the most stressed dogs in the shelter. when they are out running you can watch the stress disappear. they are just dogs doing what dogs love to do. people need to also find something they love to do (for me it's running) and let themselves escape the day to day stresses of life for a while. www.facebook.com/gcanimalcare/ i hope you enjoyed this special edition of furry friday feature! give your favorite four-legged running buddy a belly rub from me! like this post? please consider sharing. tweet keep running, lea does your running partner have four legs? ways to (legally) stalk me: follow my blog with bloglovin email this blogthis! share to twitter share to facebook posted by lea genders 2 comments : tuesday, february 21, 2017 7 benefits of a home gym & cardio interval workout from matrix fitness this post is sponsored by matrix fitness. all opinions are my own. if i hated it, i'd tell you. i love my home gym, better known as the shredshed. it is quite literally a shed remodeled into a gym in my backyard. if you have some extra room in your garage or a spare room in your home you can enjoy the benefits of a home gym too. https://www.johnsonfit.com/matrix-fitness the benefits of a home gym short commute if you have trouble finding the time to go the gym, part of the problem may be the commute. if your gym is even just 10 minutes away, you need at least 20 minutes to get there and back. when you have a home gym you have a short commute. with just a quick walk to the garage or spare room you can knock out a quick workout. the cardio sprint 8® workout from matrix fitness i share below can be completed in the same amount of time you would have spent in your car. no waiting with a home gym you never have to wait for a treadmill again. you have a life. your workout needs to be as quick and efficient as possible so you can get back to the business of living your life, aka scrolling pinterest. maybe it's the middle child in me but i'm tired of sharing, i like to have my own things. no sharing sweat speaking of sharing...when you have your own gym equipment at home you never have to wipe other people's sweat off the machines and equipment. i never want to wipe a stranger's sweat off of a treadmill console again. privacy in my home gym i never have to worry about other people. i am comfortable enough to get in and do my workout on my own terms without worrying about who may be watching. i can take unlimited mirror selfies without fear of judgement. (see:instagram) no rules when you have your own gym, you make the rules. you can wear what you want, drop the weights and grunt as loud as you want (not that i do that, as far as you know). i might show up in my home gym with no shoes, in a sports bra and my music way too loud. as long as my neighbors aren't complaining, i'm good. your own equipment i think of having a home gym is like living in an apartment or owning a home. when you go to the gym and pay a monthly membership fee you are essentially renting the equipment. you can buy the specific equipment that you need one time and use it forever or you can pay a monthly fee to to have access to equipment in the gym. we built the shredshed a couple years ago and have been enjoying the freedom of not paying a monthly gym membership. it's not for everyone and sure, there is some up-front investment required, but in the long run we are enjoying the benefits of having our own home gym. now i just need to install a pool and sauna. hah. i believe in investing in quality equipment that is built to last. check out matrix fitness to see the newest line up of home gym equipment. matrix fitness is the fastest growing commercial fitness equipment provider and they have now launched a line of luxury home gym equipment designed to give you the best possible workout at home. they're the best in durability, performance and functionality. your own entertainment in your home gym you can put on any show you want to watch and play any music. you can check in on facebook during your recovery intervals to tell all 700 of your friends know how hard you are working. matrix fitness believes that if you are entertained while you are working out you are more likely to stick with it and achieve your goals. these treadmills have apps on the console that are available to use while working out. sprint 8 cardio workout from matrix fitness treadmills take your high intensity interval training to the next level. as a personal trainer and a running coach i recommend that runners include 1-2 hiit workouts in their weekly training plan. you can use this short and effective workout from matrix fitness to increase your fitness. sprint 8 is available on matrix treadmills to help you lose fat and boost energy. try this 1-2 times a week for 8 weeks to help with your fat loss goals as well as improvements in running speed and efficiency. always warm up before beginning a high intensity workout. this workout calls for three minutes, take longer if needed. following the rpe (rate of perceived exertion) chart below your 30 second sprint intervals should be between a 7-9 rpe depending on your fitness level. the 90 second active recovery interval should be a brisk walk or slow jog at a rpe of 4-6. https://www.johnsonfit.com/matrix-fitness do you have a home gym or are you considering it? check out matrix fitness for their line of luxury home treadmills with all the bells and whistles. in the meantime, try out this hiit sprint 8 workout and let me know what you think! like this post? please consider sharing. tweet keep running, lea i am a nasm personal trainer and rrca adult distance running coach that specializes in strength training for runners. i offer in-person training in the shredshed, online training and fit to run bootcamps. if you are interested in a more in-depth running or strength training plan, please contact me. have questions? i'd love to help. are you a dallas/fort worth local? join us for my free saturday morning bootcamps while i am a certified personal trainer, i am not your personal trainer. since i don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. this is an opinion blog. no information in this blog is intended to be taken as medical advice or prescription. please see your doctor and/or registered dietitian for any health concerns. does your running partner have four legs? ways to (legally) stalk me: follow my blog with bloglovin email this blogthis! share to twitter share to facebook posted by lea genders 21 comments : saturday, february 11, 2017 6 week macro cycling shred i just finished up cori lefkowith's redefining strength 6 week macro cycling shred program. before i tell you how i did (spoiler alert: i could have done so much better) i'll explain macro cycling. but first...this post contains affiliate links. that means if you decide to purchase cori's program using the links in this blog i make a small percentage of the sale with no additional cost to you. no one is getting rich here, it just helps with the running (pun intended) of this blog. i purchased cori's program with my own cold hard cash (ok, i used a credit card). all opinions are my own. if i hated it, i'd tell you. macros or macronutrients are the fats, proteins and carbohydrates that make up our food. all foods are made up of some combination of these macronutrients. macro cycling is varying the % of calories that come from each these macronutrients so that some weeks you will have moderate protein, fat and carbs and other weeks higher protein and fat and lower carbs. i like macro cycling because you get some of the benefits of a lower carb diet (never extremely low on this plan) without the drawbacks of low carb, because you never stay in a cycle for more than two weeks. here is an example with just one food item for illustrative purposes. i ate three eggs this morning and entered them into myfitnesspal. just looking at the eggs i entered, you can see that 2% of the calories from my eggs came from carbohydrates, 70% from fat and 28% from protein. remember this is just one food item. when you enter all the food you eat in the myfitnesspal app it will calculate the total daily macros for you. the goals listed in the image are from the final lowest carb phase with only 20% from carbohydrates. if you run a lot or do any kind of endurance exercise you may find this too low even for a two week period. since my shoulder injury, i am not doing a lot of high intensity or endurance workouts so i was able to maintain this number relatively easily before cycling back to a higher carb intake. this phase is not intended to last more than two weeks. always listen to your body first. let me tell you how i did on the macro cycling shred program. the good i lost 8 lbs in six weeks and honestly, i didn't really have 8 pounds to lose. i gained a few vanity pounds over the holidays and i lost those and more. i'm good. there may be other factors at play here in addition to the macro cycling: i stopped drinking wine and eating out. i didn't do either of those things excessively beforehand, just a few glasses of wine over the weekends and would eat out 1-3 times per week. i am sure these changes also played some role in my success. but i will also point out that i hurt my shoulder eons ago so i haven't been exercising as much or as intensely as usual. in addition, during those 6 weeks i went out of town for a wedding and ate out every meal for one day. everything seems to have balanced out nicely regardless. the bad i didn't do a great job in hitting the targeted macros at all. i thought i would just be able to make a few tweaks to my normally healthy meals and i would magically hit the numbers. turns out i actually have to work at it. go figure. i was shocked in the first two weeks at how few calories were coming from protein, even though i eat protein-centric meals three times a day like eggs, chicken, fish, etc. it seemed like during the whole program i was always over my percentages on fats (i love my morning eggs) and under on protein. i was pretty good at hitting the carbohydrates through the cycles. i am a premier protein ambassador, so in addition to adding plain greek yogurt and cottage cheese as snacks for additional protein, i started using more of the premier protein ready-made and powdered protein drinks to help hit my numbers. afternoon snack of banana premier protein, plain greek yogurt and strawberries yum. during every two week cycle it would take me 3-4 days just to get even close to in-range. it took me a few days to kind of figure out where i would land for the day and then i would make adjustments the next day. i am pretty sure i never hit the macros exactly. i can do much better. lessons learned my big takeaway for success in the program: plan ahead. enter what you plan to eat into myfitnesspal the day before. plan out every meal and go ahead and enter them all in as if you already ate them. where did the macro percentages fall? did you hit the targets? make adjustments as needed. my mistake was that i was entering as i ate throughout the day, but then if my macros were off it was too late to do anything about it. i don't know why this didn't occur to me until the very end of the six week program even though cori repeatedly said, "plan ahead!" i thought i was planning ahead because i had an idea in my head what i would probably eat that day. wrong. my husband is the cook in the family, chef boy russ g, as he likes to be called (hah). he plans and cooks dinner every night. while he is super supportive in whatever i am doing, i can't expect him to cook me special dinners every night to make sure i hit my macro goals (that would be a whole new level of spoiled. i am pushing it as it is). i ask my husband what we are having for dinner, i enter into myfitnesspal the day before and then i plan the rest of my meals and snacks around it so i can still meet my numbers. brilliant! (if i do say so myself.) i, for one, have to be very careful when tracking because i have a tendency to fall into an "all-or-nothing" mindset. i work very hard at moderation. i can easily swing from one extreme to the other if i am not aware and careful. while tracking meals, calories and macros can be helpful, i also have to check myself that i am not getting obsessed or carried away. i find that tracking helps a lot with mindless or boredom eating because it forces me to think about it when i know i will have to log it later, but i try not to go crazy. i go at least one day a week where i eat whatever i want (sundays are for waffles!) and don't enter anything into myfitnesspal. it helps me mentally and physically maintain sanity. if i am off on my calculations or have a bad day, i simply move on. this is life. you do the best you can when you can. #wycwyc (look it up). as with anything all we can do when life doesn't go as expected is learn lessons, move on and try to do better next time. what's next? i am repeating the six week macro cycle shred, this time with a focus on body composition. since i do not want to lose any more weight, i will increase my calorie intake a bit and work on some strength and cardio around my shoulder injury. this time i am going to track my body fat percentage, body measurements and scale weight because the scale doesn't tell the whole story, especially when we are talking about body composition. i am even going to take a "before" picture in my shorts and sports bra (that i will be keeping to myself for now). i fully expect to have great results after six weeks. repeat after me. "i fully expect to have fantastic results after six weeks!" you have to believe it first. then put in the work. if you are interested in trying cori lefkowith's redefining strength macro cycling shred program with me you can learn more here. i respect cori and her nutrition and fitness programs. with so much misinformation out there, she is one of the voices in the fitness industry that i trust to give it to me straight. i wouldn't stand behind and promote a program that i didn't personally believe in. join in me in the 6 week macro cycling shred! i'll keep you posted on how it all goes! i wrote about macro cycling a little more over on lea genders fitness. like this post? please consider sharing. tweet keep running, lea i am a nasm personal trainer and rrca adult distance running coach that specializes in strength training for runners. i offer in-person training in the shredshed, online training and fit to run bootcamps. if you are interested in a more in-depth running or strength training plan, please contact me. have questions? i'd love to help. are you a dallas/fort worth local? join us for our free saturday morning bootcamps while i am a certified personal trainer, i am not your personal trainer. since i don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise or nutrition program. this is an opinion blog. no information in this blog is intended to be taken as medical advice or prescription. please see your doctor and/or registered dietitian for any health concerns. does your running partner have four legs? ways to (legally) stalk me: follow my blog with bloglovin email this blogthis! share to twitter share to facebook posted by lea genders 4 comments : friday, february 3, 2017 furry friday feature: running on happy with rachel & trixie welcome to the latest edition of furry friday feature! this month i am thrilled to introduce you to rachel from running on happy and her favorite four-legged running partner, trixie. tell us a little bit about your favorite running partner. trixie is a terrier/poodle mutt. we rescued her when she was 4 months old. now she's a year and is still learning the ropes of running. where is your favorite place to run with your pooch? we haven't gotten too many miles in together yet since she's still learning. so far we enjoy running in our neighborhood. tell us about a running moment that made you proud. every time i take trixie out on the run i'm a little more proud. the first few times we went running together she would run as fast as she could and i had a hard time keeping up. it was frustrating for both of us. but the more we've run together, the more she stays right by my side. she weaves very little and there's a lot of slack in the leash (which is how it's supposed to be!). it makes running together a lot more pleasant and we have a blast. what running (or life) lesson can we learn from our dogs? to always have fun! if running isn't fun, what's the point? do you want to tell us anything else about you or running with your dog? when we first got her, she was not the breed i wanted to run with. i had a completely different dog in mind. but i'm glad i gave her a chance because as it turns out, she's quite a great running partner! my advice if you get a dog to run with: don't give up! puppies are hard to run with. wait until they're older and their bones have hardened and their attention span is longer. they'll love running with you! any parting thoughts? if i let her off the leash at the end of our run, her favorite thing to do is run as fast as she can. even if we just ran four miles together and she's fairly tired, she still has enough energy to run, run, run! she runs to the neighborhood dogs' houses to see if they're available to play. and if they're not, she explores the woods behind the homes on our street. it's really cute. you can follow rachel and trixie on instagram, twitter or facebook. thanks for sharing trixie with us, rachel! do you run with your dog? want to be featured with your favorite four-legged running partner? fill out this form for a chance to be featured in a future blog post. like this post? please consider sharing. tweet keep running, lea does your running partner have four legs? ways to (legally) stalk me: follow my blog with bloglovin email this blogthis! share to twitter share to facebook posted by lea genders 2 comments : tuesday, january 31, 2017 celebrating national hot chocolate day with a premier protein giveaway i am a 2017 premier protein ambassador. premier protein has provided the prize in this giveaway. all opinions are my own. this post may contain affiliate links. happy national hot chocolate day! i love these made-up holidays, not only do they provide an endless amount of blog content to add to my editorial calendar, they are a fun way to connect on social media. i even made up my own holiday once or twice with national hug a blogger day and national run with your dog day. i am a 2017 premier protein ambassador so when i saw that premier protein had a delicious hot chocolate recipe, i wanted to share it with you it to celebrate this holiday! premier protein is generously offering my readers a chance to win a 4-pack of chocolate shakes so you can try it for yourself. in our kitchen at work they have an assortment of coffee, tea and hot chocolate packs. i was having a chocolate craving one afternoon and felt tempted to drink a cup of hot chocolate made from the packet. i am mindful of the foods that i eat and i try to make healthful choices most of the time, but that is not to say i don't enjoy a treat when the cravings strike. i am a big believer in balance. one indulgence will never hurt my progress as long as most of the time i make better choices. i turned over the hot chocolate packet to take a look at the nutritional content. the calories, fat and carbs did not phase me but when i read the ingredients on the package, i immediately put it away. the first ingredient (the largest ingredient comes first) was corn syrup and it went downhill from there. while i know that consuming a couple hundred of less-than-nutritious calories will not make any difference, it just became unappealing to me. yuck. i was thrilled to try out this recipe from premier protein because it is a healthier protein-rich version of the hot chocolate i was craving. with 160 calories and 30 grams of protein it is a much healthier treat than those hot chocolate packets from my office. i made mine a little differently than the recipe because i didn't have half and half, so i just used 2% milk. it turned out amazing. 1 premier protein chocolate shake 1/4 cup of 2% milk 1 teaspoon of cocoa powder 1 tablespoon of natural peanut butter i heated the shake, milk and powder in the microwave for one minute until it was warm, then i added the peanut butter and stirred until it was melted and blended. if you want to save some calories and fat from the peanut butter another option would be to use a (affiliate link) peanut butter powder like this one instead of whole peanut butter. i invite you to enter the giveaway to win a 4-pack of chocolate protein shakes. you can choose one of the entry options listed below or do them all for the best chance of winning. a rafflecopter giveaway giveaway rules: contest runs 1/31/17 - 2/7/17 no purchase necessary open to us residents 18 years of age or older must have a shipping address in the us winner will notified via email and will have three business days to claim prize if original winner does not claim prize within three business days an alternate winner will be selected winner will be drawn randomly from all registered contestants in the us prize will ship within 30 days on contest end from fort worth, tx ollie says good luck but his eyes say "are you really making me do this?" like this post? please consider sharing. tweet keep running, lea does your running partner have four legs? ways to (legally) stalk me: follow my blog with bloglovin email this blogthis! share to twitter share to facebook posted by lea genders 8 comments : older posts home subscribe to: posts ( atom ) linkwithin {affiliate} search this blog about lea stalk me fit to run boot camp nasm cpt rrca premier protein ambassador revo2lution running coach follow by email {affiliate} www.leagendersfitness.com tips & tricks blog archive ▼  2017 ( 13 ) ▼  march ( 3 ) healthy mint chocolate protein shamrock shake you take the good, you take the bad, you take them... furry friday feature: running wisdom from our furr... ►  february ( 3 ) ►  january ( 7 ) ►  2016 ( 49 ) ►  december ( 2 ) ►  november ( 5 ) ►  october ( 4 ) ►  august ( 3 ) ►  july ( 6 ) ►  june ( 7 ) ►  may ( 9 ) ►  april ( 1 ) ►  march ( 4 ) ►  february ( 3 ) ►  january ( 5 ) ►  2015 ( 73 ) ►  december ( 4 ) ►  november ( 5 ) ►  october ( 5 ) ►  september ( 6 ) ►  august ( 5 ) ►  july ( 5 ) ►  june ( 6 ) ►  may ( 9 ) ►  april ( 5 ) ►  march ( 2 ) ►  february ( 11 ) ►  january ( 10 ) ►  2014 ( 124 ) ►  december ( 7 ) ►  november ( 7 ) ►  october ( 9 ) ►  september ( 8 ) ►  august ( 13 ) ►  july ( 6 ) ►  june ( 8 ) ►  may ( 14 ) ►  april ( 13 ) ►  march ( 12 ) ►  february ( 14 ) ►  january ( 13 ) ►  2013 ( 148 ) ►  december ( 14 ) ►  november ( 30 ) ►  october ( 4 ) ►  september ( 6 ) ►  august ( 10 ) ►  july ( 12 ) ►  june ( 9 ) ►  may ( 14 ) ►  april ( 10 ) ►  march ( 15 ) ►  february ( 12 ) ►  january ( 12 ) ►  2012 ( 98 ) ►  december ( 9 ) ►  november ( 10 ) ►  october ( 12 ) ►  september ( 17 ) ►  august ( 12 ) ►  july ( 14 ) ►  june ( 7 ) ►  may ( 6 ) ►  april ( 2 ) ►  march ( 2 ) ►  february ( 4 ) ►  january ( 3 ) ►  2011 ( 19 ) ►  december ( 7 ) ►  november ( 2 ) ►  october ( 2 ) ►  september ( 1 ) ►  august ( 2 ) ►  july ( 3 ) ►  may ( 1 ) ►  april ( 1 ) ►  2010 ( 4 ) ►  december ( 1 ) ►  november ( 2 ) ►  october ( 1 ) ►  2009 ( 4 ) ►  december ( 1 ) ►  march ( 1 ) ►  january ( 2 ) #rocknblog {affiliate} make money blogging {affiliate} powered by blogger.


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