Run for Hunger Philadelphia

Last weekend I ran in the Race for Hunger with my brother. It was his first 5k, and it was glorious! He did a great job. We stuck together and crossed the finish line. Please check out the organizers website to learn more about Philadelphia food banks and services. There are lots of ways to help out. If you live in the area, in July, Back on My Feet hosts a 20 in 24 race, where you can do a pajama 5k, the midnight 8 miler or the lone ranger where you run for 24 hours straight. Check out pictures from our race below! 


Back on my feet

Fitness, Stamina and Fighting Cancer. A readers contribution article from David Haas

Recently, a reader of my post contacted me to share an article that he had written regarding cancer and the benefits that exercise can have on those patients. Below you will find an article written by David Haas that I more then happily offered to share upon his request. I think you will find the article both interesting and powerful. Its amazing how exercise can impact your health and increase positive benefits even when you are fighting specific health problems. I think everyone in some way, has known someone who has battled cancer. Personally, Its something that I can relate to and i think this could be beneficial information to many! 

Physical Fitness Enhances Health and Stamina to Fight Cancer

Physical fitness regimens have many proven benefits, and many exercise plans target specific health problems ranging from heart disease to stroke. Cancer-prevention benefits have been statistically proven by multiple studies because physical exercise enhances overall health and strengthens the immune system. People undergoing cancer treatment or those who have begun remission can also benefit tremendously from a regular routine of exercise.

 Most people do not enjoy exercise when completely healthy, and weakened cancer patients may find the idea of exercise overwhelming, but that is why the activity is so essential. The mental benefit alone makes the decision a viable choice. Cancer patients who exercise increase their energy levels and help marshal the body’s resources. Patients avoid additional health problems that weaken defenses. Activity generates a sense of security and fights depression, which is a good part of the battle. The increased quality of life is a benefit independent of any effect on the cancer treatment.

 Regular exercise creates a longer life expectancy, and allows practitioners to live healthier lives. Exercise is proven to prevent some cancers such as breast and rectal cancer, and many researchers believe it decreases the chances of lung and endometrial (uterine lining) cancer. Physical activity improves circulation, reduces high blood pressure, and enhances cognitive function in older people. Regular exercise improves appetite in cancer victims and helps fight the debilitating side effects of chemotherapy. An effective regimen of exercise can also prevent bone loss from osteoporosis, which strengthens the body’s overall health.

 An exercise regimen can begin quite simply with a couple of hours each week of moderate activity, and muscle-strengthening exercise should be performed twice each week. The remaining exercises can be divided into aerobic exercises, stretching and walking activity. If the patient has undergone extreme radiation and chemotherapy on a given day, fatigue may demand rest. Cancer patients should not push themselves too hard, but they should try to exercise on those days when they are not too tired. Walking, running and bicycling provide energy, restore appetite and improve a patient’s mood. The exercise will actually boost overall energy and help fight the side effects of treatment.

 Exercise is also of great benefit to those who have survived cancer. A structured regimen helps solidify the cancer patient’s status as a survivor determined to fight the possibility of recurrence by strengthening the body. Cancer patients may take some convincing because treatment can be exhausting. Patients often feel nothing is under their control, whether they are undergoing skin cancer therapy or a rare mesothelioma treatment. However, exercise is something the patient can control. Patients can take charge of something in their altered lives, and this power often helps marshal the body’s disease-fighting forces.

 A great body of scientific evidence supports the general benefits of exercise to fight many disorders. A Finnish study reported in the British Journal of Sports on July 28, 2009, concluded that 30 minutes of exercise daily cut cancer mortality rates in half. The study followed a group of 2560 people over an 18-year period. Readers can access this study and other confirmations of the health benefits of exercise at the site: CBass.com. Other important scientific confirmation can be found at educational websites such as: Medicine Net and Harvard Studies.

It's not like riding a bike!

Today I decided that I needed to get back into my running routine. No time like the present right? After an Easter break binge of cadbury creme eggs and pepsi, I was determined to head out today and run 3 miles. Of course, I chose the windiest day of the week. After eating left over ham for dinner, I hit the streets. I ran down Harrison street and back. The highlights include feeling like a 200 pound chain smoking woman while huffing it down the street. Apparently, its really not like riding a bike. I havent run since Disney and let me tell you, it showed. I did however complete the task. I made it back up Harrison, running up the steep hill and into the wind. I didnt barf, which is a plus considering all I ate for dinner and I feel more confident about running a race with Tyler this weekend. To be great, you have to put the time in. Training cant be rushed. Lesson learned, miles to go till broad street. Training has started. 

Jac post run 

Tyler post run 

Challenge Yourself: 100 Push Ups

This weekend I had the pleasure of getting together with my girlfriends. Between drinks, laughs and wild dance moves our friend Ang began doing push ups. After 27 near perfect push ups ( rather impressive for how many cocktails she had) My friend and push up enthusiast, Lauren shared with me her push up app Onehundredpushups. The website offers advice for perfect push ups and a training plan to get you on your way to do 100 consecutive push ups. All you have to do is take an initial push up assessment and then follow the plan. Depending on your fitness level you could be well on your way to 100 push ups in only a few months.You might be asking why push ups? Aside from why not, they are a great over all exercise. When doing push ups you are using not only your arms but also engaging and toning your abs and torso. Some fitness experts even refer to it as "the perfect exercise".  Always one for a good push up, Lauren downloaded the app like many others to test her ability and take the challenge.  She shared with me that she had been following the program for about 3 weeks and was already up to 45! She also said, that it was easy to follow and that so far she was really enjoying it. So, if you are bored or just looking for a challenge, I implore you to take the 100 push up challenge. I am starting tomorrow. I plan on keeping  you posted on my progress and checking in with Lauren to update you on her progress as well. Feel free to join in on the fun. 


Check out the link below for the 100 push up challenge. Once you are there you can download the app to your smart phone. Good Luck! 






ONE HUNDRED PUSH UP CHALLENGE :)

Strength training, cardio and the occasional donut.

During a time not so long ago, I stumbled upon a blog. The Lazy Ultra. A blog dedicated to none other then an ultra marathoner. For those of you who may not know what an ultra is, allow me to enlighten you. Its 100 miles! This particular blogger used her own form of humor to chronicle her training. The draw of course was that she rarely trained completely for her races. When I first started reading her entries, I was training for my first marathon. Among the many thoughts that crossed my mind, above all I was thinking this girl was insane. Who in their right mind would show up for a race without preparing? More importantly, who in the hell would want to run 100 miles?!? Fast forward to today. With March almost over and April on the horizon, I have a 1/2 marathon and a 10 miler coming up. I still cant find the time to run outside and my aversion to the treadmill is hurting my training ( or lack there of). I am beginning to seriously consider rolling the dice and showing up without fully training. Could it be that all of my other cardio training could help me along to finish without training?? Keep you posted. Still looking for motivation for this one. Who I am I kidding, I cant show up unprepared, its just not my Smith style. 

Shamrock Marathon

The month after February leads into many things, Lion like weather that ends like a lamb, the ides of March, and of course St. Patricks day! I would like to give a long over due shout out to three noteworthy runners. This past weekend, the reckless runner herself was showing the city of Philadelphia her Irish roots while a little further south a race of epic proportions was occurring. The Yeungling Shamrock Marathon, 1/2 Marathon and 8K was this past weekend in Virginia Beach, Virginia. Stephanie Hines, Megan Moore and Jacklyn Unzeitig took part in the 8K. I am so proud of each of them and especially for Stephanie who conquered a new long distance and smashed her previous PR. Aside from a few minor set backs, including getting pulled over and forgetting sneakers for the big day, it was a a great event. Congratulations girls! 

A Latta Tabata

Heres a glam shot of me this morning after some spin tabatas that rocked my world. Please note this picture in no way does it any justice. I was dying. 

Recently there has been a lot of buzz around a not so new technique for cardio vascular exercise. Its called Tabatas. Some people think you have to kill yourself at the gym by doing hours of cardio. But alas! There is another way! Jump off of that elliptical trainer and use tabatas to tighten that rump! So what are tabatas and why are they so powerful? Well, this anaerobic training technique allows for you to cut your cardio duration without sacrificing the cardiovascular benefits! Tabatas are a part of high interval exercise or HIIE. You work as hard as you can from 15-45 seconds and then use a short time for recovery and do it again. In 1996 Izumi Tabata set out to prove that you could do interval training and achieve the same results as someone who did cardio activity for a longer duration. By pushing yourself at maximum effort and then taking a shorter recovery period, you could achieve the same results! The general rule is a 3:1 ratio. For example pushing as hard as possible for 30 seconds and recovery for 90. I have heard tabatas come up in a number of classes at my gym and my cousin Amanda just took a class dedicated solely to them! This morning I had the opportunity to do tabatas in my morning spin class. I literally never worked so hard in my life. We did 30 seconds of hard climbing with a maximum resistance followed by 10 measly seconds to recover. Repeat 8 times then do it again! It was literally the hardest thing I did all day and let me tell you, my heart was racing! I hate to admit this, but I almost threw up! Tabatas are no joke! If you are looking to trim down and torch calories, tabatas are the way to go! With growing popularity you may be able to find a class at your local gym, or you can always do it on your own while running or biking :)