How I became a “runner”
First off, if you would have told me 4 years ago I would be someone who ran every day and completed 4 half marathons I would literally laugh in your face.
Back in 2020 (pandemic) I moved downtown Toronto, like all of us we had no access to gyms for quite some time.
Knowing myself and how I manage my mental health through movement, I was running out of options. So because my previous cardio was stairmaster, What I did was started climbing my condo stairs x2 a morning (about 45 flights). Let me tell you that got old, and depressing quick…. no natural light, staring at concrete the entire time., running into neighbours on their way down the stairs to leave for work etc.
My partner and I decided to try running outside, just to try it. I agreed.
Well… let me tell you, it was NOT a walk in the park (or run in the park i should say lol). Our route was from Cityplace to Trillium park and back (about 4km). My ass would have to stop to catch my wheezing breath every 3-4 minutes before we were even half way to trillium park. Not to mention my shoe of choice was limited edition Kyrie Spongebob sneakers (YES SNEAKERS LMAO).
I hated it, i hated everything about it. It was too hard, id have to eat my partners dust every single day as he flew ahead of me as i stopped every single day multiple times. BUT We did it… almost every single day, and then I got my first pair of running shoes Nike Pegasus, the perfect intro shoe into running. Shoes were a game changer for me, less impact on my joints and feet, and it felt a little better.
As time passed, I stayed consistent, running 3-5x a week, finding myself stopping less and less to catch my breath, making it a goal to get to Trillium park without stopping. And then one day, I did it. The runners high came and I looked out into the skyline at the rocks at trillium and i knew this was something that truly filled my cup, not only physically but mentally.
Once I was able to run without stopping for 2km (to the park) I wanted to then push myself further. “What if I didn’t stop at all, even at the half way point?”.
That was my next goal, and once i achieved it after a few weeks of attempts it was time to set a new one.
Now let’s focus on improving pace, as a newbie i used (and still do) the Nike Run App, this app gives you all the data you need for running, and told you your pace every km in your headphones so you can adjust your pace as you run. I remember one of my PR paces was 6’45/4km (i literally laugh now because of how far ive come) and from that point on I would strive to shave off another 5-10 seconds each run, and I went from there.
Fast forward to 4 years later, Ive done 4 half marathons, 15k tough mudder and more goals to come. Once I improved on my runs and they didnt feel like absolute ASS anymore, running become my biggest mental outlet, allowed me to connect with myself, and the nature around me especially running beside the water daily.
Running holds a place near dear to my heart, and will always be my favourite form of movement.
May 15 2024 my 4th half marathon, completing in 1hr and 38min.
If you are someone who is looking to start running here is what I would suggest:
1. Choose the Right Gear: Invest in a good pair of running shoes that provide support and comfort. Wear breathable clothing suitable for the weather conditions.
2. Start Slow: If you are new to running, begin with a walk/run program. For example, alternate between walking for a few minutes and running for a minute. Gradually increase the running intervals as you build endurance.
3. Set Realistic Goals: Establish achievable goals, such as running for a certain distance or duration. This will help keep you motivated and track your progress.
4. Create a Schedule: Consistency is key. Set aside specific days and times for your runs to establish a routine
5. Find a Suitable Route: Choose safe and enjoyable locations for your runs, such as parks, trails, or a quiet neighbourhood.
6. Enjoy the Process: Focus on the enjoyment of running and the benefits it brings to your physical and mental health.
7. Listen to Your Body: Pay attention to how your body feels. If you experience pain or discomfort, take a break or consult a professional.
Blog
Pandemic, What did I do to train with no gym?
Once the Pandemic hit in 2020, I was forced to run to the nearest walmart and grab any dumbbells that were left. Which in this case was 2 30lb Dumbbells, and 2 10lb Dumbbells. I also purchased a very shitty cheap treadmill, which the incline on it was broken so I manmade my own by propping it up with some wood and equipment around my basement (LOL). I also bought a Bowflex machine that I would use as well, for my workouts. (Thank you facebook market place haha).
Fast Forward I moved downtown toronto June 2020, where I then started doing more HIIT circuit based workouts with my partner, and running for cardio instead. (A few odd times we ran the stairwell stairs twice a morning … 48 floors are not fun).
This is where I began to see my body change, I finally was forced to change up my workouts and routine and my physique, metabolism and mental health really changed!
Since the pandemic I have really fallen in love with the variety of training styles, I try my best to run 4-5 days week so I can keep my stamina up for another half marathon, and also because its literal therapy for me now.
So that there is my very long drawn out fitness story… if you are reading this sentence I appreciate you reading through all of the above.
Now… LETS GET FIT TOGETHER! <3
Fasting… what does that mean?
For a long time, those who follow my social media; I tend to post a lot of food, and that comes with a lot of questions from my viewers.
”Laura, how do you stay so lean but eat XYZ on a regular basis?”
Before I get into the nitty gritty of my fasting journey, I’d like to mention that this lifestyle works for me, and might not work for everyone. It takes a lot of trial and error to find balance when committing to a active healthy lifestyle, and that looks different for everyone.
What are the benefits of fasting you ask?
Intermittent fasting is a popular diet strategy in which an individual alternates periods of fasting with periods of eating. Many proponents of intermittent fasting claim that it has numerous benefits for both physical and mental health. Some potential benefits of intermittent fasting may include:
1. Weight loss: By reducing the overall amount of calories consumed, intermittent fasting may lead to weight loss in some individuals.
2. Reduced inflammation: Fasting may help to reduce inflammation in the body, which is a contributing factor to many chronic diseases.
3. Improved insulin sensitivity: Intermittent fasting may improve insulin sensitivity, which can be helpful for people with type 2 diabetes.
4. Improved brain health: Some studies suggest that intermittent fasting may improve cognitive function and help to prevent age-related decline in brain function.
5. Increased longevity: Some animal studies suggest that intermittent fasting may increase lifespan and improve overall health
Now, my experience with fasting….
looking back to 2020, during the pandemic (Ps, doing these blogs, i’m starting to see a serious shift in habits during the pandemic / moving to Toronto). I started working from home, and sharing all of my time with my partner I lived with at the time. He was also recently getting into fasting so I wanted to give it a go as well to see what it would be like.
Now remember one thing, I did this gradually over time not just cold turkey started fasting 16hrs/day. I would normally eat around 10am every day, thats what my body was used to for years, so I started pushing the time slowly, 10 to 10:30, 11, 11:30 etc… until I reached about 1:30-2pm. I usually eat til about 9pm, which is kind of just how I grew up, a snack before bed. I just enjoy having heavier meals or snacks when my day is finished and I can just relax after. Obviously your window can be any time that works for your schedule and lifestyle, but do try and aim for a 16hr fasting window thats where most of the benefits listed above happen. I guess its been about 3+years since I started fasting.
The next question that might come to mind is what do I break my fast with?
This honestly is different every day, i would say 80% of the time its either Proats or a Protein Shake, but again depending on my mood or my day it could change. Once I break my fast, I try my best to eat intuitively…. focusing on high-protein meals/snacks.
In the evening after dinner I do allow myself to indulge in what I want or crave, this has allowed me to stop labelling food good/bad and fixating on the foods I “cant have” because I still allow myself to have these things on a daily basis. But again, my eating window is smaller therefore normally it does not come in between myself and my fitness goals. Its more challenging to be in a caloric surplus with a smaller eating window but definitely not impossible to that’s something to always remember. Still be mindful!
BENEFITS OF HIIT TRAINING
Efficiency, Don’t have much time?
HIIT workouts are typically shorter in duration compared to traditional workouts but can deliver similar or even better results. This makes them ideal for individuals with busy schedules who still want to maintain their fitness levels.
Burns More Calories:
HIIT workouts involve short bursts of intense activity followed by brief rest periods or lower-intensity exercises. This alternating intensity pattern can help boost metabolism and calorie burning not only during the workout but also for hours afterward, due to excess post-exercise oxygen consumption (EPOC) or the afterburn effect.
Improves Cardiovascular Health
HIIT has been shown to improve cardiovascular health by increasing both aerobic and anaerobic fitness levels. The intense bursts of activity followed by rest periods help improve heart health, lower blood pressure, and increase the efficiency of oxygen consumption.
Increases Metabolic Rate:
HIIT can help increase metabolic rate not only during exercise but also after the workout is completed. This means your body continues to burn calories at a higher rate even during rest periods.
Versatility:
Something I have learned, being a coach at f45 (circuit group training) HIIT workouts can be easily modified to suit different fitness levels, from beginners to advanced athletes. You can adjust the intensity, duration, and exercises to match your fitness goals and abilities.
Improves Insulin Sensitivity:
HIIT has been shown to improve insulin sensitivity, which is beneficial for managing blood sugar levels and reducing the risk of type 2 diabetes.
Accountability,
how to make your goals happen.
Set Clear Goals: Define specific, measurable, attainable, relevant, and time-bound (SMART) goals for your fitness journey. Whether it's losing weight, gaining muscle, or improving endurance, having clear objectives will give you something to work towards.
Create a Plan: Develop a structured workout plan that aligns with your goals. This could include scheduling specific days and times for exercise, as well as outlining the types of workouts you'll be doing each day (e.g., strength training, cardio, flexibility).
Find a Workout Buddy or Support System: Partnering up with a friend, family member, or workout group can provide motivation and accountability. Knowing that someone else is counting on you to show up can make it harder to skip a workout.
Reward Yourself: Set up a system of rewards for reaching milestones along the way. Treat yourself to something special (non-food related) when you achieve a fitness goal, whether it's new workout gear, a massage, or a day off to relax.
Mix It Up: Prevent boredom and plateaus by incorporating variety into your workouts. Try different types of exercises, classes, or sports to keep things interesting and challenge your body in new ways. (This is why I throw in 1-2 circuits in my program)