Four Season Fit - Page 18 of 18 -

Esprit de She…How I Love Thee!!

May 21, 2014 by cfontana38 6 Comments

I was selected to be an Ambassador for Life Time’s Athleta Esprit de She race series and am so honored! There are 9 of us in MN so check us out! One stipulation of being an Ambassador was that you need to have a blog. Finally got my butt in gear to start blogging and am so happy I did. I have not made nearly enough time for it, but when I do I am in my “happy place”.

To combine blogging with my passion for athletic events has been a huge lifesaver for me. I truly love motivating other people to reach potentials they never thought possible.

Perks of being an Ambassador!

Just finished the Esprit de She duathlon in Lakeville this past Sunday and it was an awesome event! I would recommend this race to any woman (sorry…no dudes)–no matter if you’re a first timer or a veteran looking to increase your speed.

All it takes is a lil prep work! Definitely be sure to train going from biking to running–it is not easy! Just get those legs ready and you’ll be juuust fine

Pre-Race Training Session (run/bike/run)

Packet pick-up was at Athleta at MOA. Was convenient as I had a $10 coupon (obviously spent way too much over that…). Super cute, comfy, and affordable (well, seems better that Lulu) athletic apparel. They had these fun signs that spectators could write on a cheer for their fav “Duathlete”–great idea! They also gave temp tattoos (always fun).

Sweet Signs!

All “tatted” up!

But I REALLY love the Moxie Cycling race tank we got. Extremely comfortable, cute, and flattering. It’s longer so it doesn’t ride up (ANNOYING) and 3 pockets in the back.

New FAV Tank!

The race consisted of a 2.25 mile run, 12 mile bike, and another 2.25 mile run. We were told the runs would be 2 miles so the extra .5 was unexpected!

Pre-Race

All Set Up!

The first run was a lot harder than expected as a majority was up a loooong hill. Was a bit awkward that they had the water station in the middle of the hill as I know I didn’t want to lose momentum and seemed most people around me just skipped it too.

The bike ride was great except for the 5 mile stretch directly in to head-winds! Felt like you were pedaling as hard as you could but we’re not going ANYwhere! As soon as we turned the corner out of the wind you could hear screams of joy!!

The last run is always interesting as your legs feel like jello after biking! It’s as though they weigh a millions pounds and feels as though you are just runnin in place (frustrating). There was one stretch that was tough near the end as it was straight into the pesky wind again…but being that close to the finish line you’re always motivated to keep your speed up and complete the dang thing!

I do wish the finish line has a longer cheering section. You seemed to turn the corner and BAM you’re done. It’s ALWAYS helpful and fun to see and hear mass amounts of spectators cheering at the end.

Transition area was well organized but we could have used a bit more space in between bikes and we had to wait until everyone was out on their last run to enter. Totally makes sense as I would find it rude and frustrating if I still needed to get in to the transition area for my race. Will just remember to bring essentials on my last run next time…aka cell phone for pics and ID for mimosas–duh!

Overall pretty happy with my times considering the conditions. 4 out of 278 in my division–I’ll take it!!

Finisher Medals!

The post-race party at the finish line was the perfect way to celebrate such accomplishments. Who knew the Life Time in Lakeville had such an awesome pool?! There was also manicures, fresh fruit and other yummies, various vendors…and of course THE BUBBLY BAR! My friend and I each had 2 mimosas and hen they ran out of champagne. I spose it was best to get cut-off but man us ladies can drink apparently!

Cheers!

Double Fisting…Why Not?!

Perks/Pros:

– Awesome race staff and volunteers
– Cute and comfortable Moxie Cycling tank
– Signed up early for extra comfy tank
– Post-race mimosas at bubbly bar
– Food: fresh fruit, granola bars, sweet potato chips
– Cheering posters for friends/fam
– Temp tattoos to get in the spirit
– Fun and spirited environment
– Pool party at the end!
– Yoga/stretching
– 1 year subscription to Self Magazine

Could be improved:
– More room in between bikes in the transition area
– More bathrooms
– More music/pre-race pump-up!
– Better positioning of water stops (mainly the first one)
– Mile markers
– Longer cheering section at the finish line
– More champagne (we drank um dry!)

There are 2 more events in MN in 2014 and plenty more elsewhere. I am definitely doing the following and would love to have more join. These will sell out super early just as the Lakeville Duathlon did, so if you’re interested please sign up sooner than later and let me know!

– Edina 5k (50th and France): Thurs, July 17 @ 6:30pm

– Maple Grove 5k or 10k: Thurs, Sept 18 @ 6:30pm

If you need some motivation…that’s what I’m here for

Breaking Personal Records

May 7, 2014 by cfontana38 3 Comments

This past Sunday I broke a personal record. Yes, it may be a running time but also means much more than that to me. It means I stayed disciplined to my running and workout schedule, it means I had to say no to quite a few fun activities, and it means I can still do better!

Pre-Race Jitters

Post-Race Medals!

Training. I really do have to contribute my success to a disciplined workout schedule. Each half marathon I have ran I have used Hal Higdon’s plan and I love it! You can scramble around days based on your schedule but it’s important to have one long distance day each week. Also throwing in cross-training is essential for your sanity and muscle confusion.

My Training Sched = Complete!

Motivation: music, scenery and cheering SUPPORT.

I used to not run with any music as it was my time to get away from everything and just think. Now that I’ve tried it I am loving it though! And I still definitely think ha.

At about 9 miles is when it really gets tough for me — not only physically but mentally as well. I am getting sore ans stiff and really just want to fall over! It’s at this crucial moment where SOMEthing needs to happen to stay motivated. I certainly got that when Katy Perry’s “Dark Horse” came on. Call me a nerd but that song totally pumped me up during training and I just about burst out laughing when it came on at my crucial moment! It was as though the Pandora Gods KNEW I needed a boost! Needless to say I kept truckin

Although this race is pretty hilly, it is also very gorgeous. You start on the Northeast side of the lake in Wayzata and curve around the lake to end in Excelsior. Along the way you have an amazing up-close view of the lake and get to explore neighborhoods and see amazing mansions! Yep I’d like to live there one day!

The Course

***The most critical motivation for me are the support of friends and family. It truly means a lot to hear words of encouragement and to have my loved ones take time out of their day to come and support me. Seeing and hearing people during the race is such a big part and pushes everyone to KEEP GOING. I thank everyone from the bottom of my heart who have come out and supported all of the runners. You are amazing!!! For this race my sister and roomie had the chance to come and I am very thankful for them!

Sister came to cheer me on!

Weather. This aspect was a bit nerve-racking leading up to the race because it’s been pretty miserable in Minnesota lately. Was not looking forward to cold, rainy, windy, sunless weather BUT we were in luck! Could not have asked for better running weather!! Yes, it was a bit chilly in the morning but you did not need gloves or a hat. As the day went on there was plenty of sunshine and seriously — perfect running weather!

Results. This was my 6th half marathon and it was my 3rd time running the Lake Minnetonka Half. I think it’s best to compare your times in the same exact race as every course is very different.

2011 – 1:55

2012 – Was in AZ for a ladies trip

2013 – 1:52 (former PR)

2014 – 1:49 (current PR)

Seems I like to improve by 3 mins each time! Can I shoot for 1:46 in 2015?!

Final Results via Endomondo

Mile Breakdown

Sore. Holy smokes you should’ve seen Katie and I trying to walk after the race. Looked like a couple of old g-mas hobbling about!

“How are we gonna make it up these stairs?”

“Soooo close!”

Massage. As fate would have it a Groupon for a massage popped up right after the race. As soon as a saw a 60-minute deep tissue massage my mouth was pretty much salivating. Yep–that was exactly what I needed. I went two days after the race and it was soooo worth it. Doing that after every race!!

Yes, please.

And the best way to finish off a race…reward yourself!!

Celebratory Cocktail Time!

SO proud of completing another half marathon and excited to break another PR! Very happy I remained disciplined throughout my training and cannot wait to improve even more. What’s next?!

#100HappyDays

May 3, 2014 by cfontana38 Leave a Comment

If you haven’t heard of it…welp you have now! #100HappyDays is a creative way to express what brings you happiness on a daily basis. The point is to post a photo to social media of your choosing for 100 days and use the hashtag #100happydays so that everyone else can see what brings you happiness.

I truly don’t think it’s possible to be out of your mind happy and joyful each and every day. Life happens, right? Plus, let’s not be fake about it. But I DO think you can find small joy in SOMEthing even through a rough day. Perhaps it’s a random flower poking out of the weeds, a delicious coffee beverage, or a walk with a pal. Who knows! That’s why it’s YOUR happiness

I am 1/4 the way through at 25 days and have posted a photo every day. #100HappyDays has allowed me to understand those little things that make me smile and to embrace and appreciate them. I even find myself saying “shoot I already posted yet I found more and more things throughout the day that made me happy”. Not a bad day!

Looking forward to day 100 and looking back at all of the random things that brought me joy.

25 Happy Days!

People successfully completing the challenge claimed to:

– Start noticing what makes them happy every day;

– Be in a better mood every day;

– Start receiving more compliments from other people;

– Realize how lucky they are to have the life they have;

– Become more optimistic;

– Fall in love during the challenge.

Sounds terrible, huh?

Join in on the fun!! Would love to see what brings YOU happiness

100happydays.com

Overcoming Meh Conditions

April 29, 2014 by cfontana38 Leave a Comment

Finally taking the time to sit down and get back in to blogging. And it feels damn good.

Yesterday was tough. I have been training for the Minnetonka Half, which is this Sunday 5/4 and I really wanted to stay diligent with my running plan. I was supposed to run 12 miles on Sunday but if you are reading this from tropical MN you know that would have been pretty tough. We have been experiencing cold, rainy, windy weather and all you really want to do is cuddle up on the couch and watch movies all day!

So Windyyy!!

I decided to not let the physical conditions win yesterday and I went for it. It was honestly the toughest run I have ever completed, the nastiest weather conditions AND my phone/music died at mile 9 (right when I want to fall over of course). But I am very proud of myself for going and mainly for sticking with it when I wanted to give up so many times.

12 Done. BOOM!

When I first starting thinking about what I wanted this blog post to focus on I was leaning toward overcoming treacherous weather conditions. We cannot predict or change the weather, we just have to deal with it and not let it impact our plans (or mood for that matter). I completely understand that rainy, snowy, cold, dark days are exhausting. But too many people let this affect how they live their lives. DO something about it. Go on a rainy run, jump your way to hilarity at Sky Zone, see a play, climb at Vertical Endeavors, go tanning or maybe get away on a REAL vacation to see some sun (I’m headed to Austin, TX to visit my good friend FINALLY). But please quit with the complaining!

But to be honest, the past few weeks have been tough. I was let go from my job and lost my benefits the very same day. I was feeling lost in the world and needed to make some big decisions — when all I really wanted to do was curl up in bed. On top of my job, three of my best friends moved across country and the world. Who do I talk to about my frustrations?? Seemed like I’d lost control of my life and my surroundings.

Snap out of it Fontana and quit with the pity party. Everything happens for a reason. “Grain of sand on the beach of life” is what I keep saying!

This experience was a grain of sand…

…on the beach of life!

I know this is the very best thing that could have happened to me and I will turn out a much happier, healthier person because of it. Plus I have some awesome people to visit in amazing places — and I am so very happy for their new adventures:

Seattle, WA

London, England

Denver, CO

I’m going to be a busy lil travel bee!!

I guess the moral of this good ole blog story is I hope you can overcome meh conditions that you may face — ranging from physical to emotional. A bit of perspective has helped me

Juicing

April 10, 2014 by cfontana38 4 Comments

We’ve all heard of it but may have different perspectives. Some may think it’s a fad, expensive, waste of time. I think it’s a helpful way to add health to your life! I know I definitely do not eat enough veggies, so juicing is a good way to get the most of the necessary nutrients.

How did this happen? What really started it for me was watching the documentary Fat, Sick & Nearly Dead. Completely recommend it as it really helps to open up your eyes a bit You can also follow @JoetheJuicer on Twitter as he is AWESOME.

I know you’re supposed to consume the juice within 10-15 mins in order to get the most nutrients, but I’ve been cheating a bit lately and making two big bottles to bring to work the next day. It really does keep you full and energized!

Check out the Health Benefits of Raw Juicing

Excited to try this V8 Juice recipe!!

Investing in a juicer. Correct, they are not cheap. There are some really good deals out there though and I find it to be a very healthy investment. The juicer I have now is the Jack LaLanne’s Power Juicer Express and I love it. Easy to use and pretty easy to clean (have to use a toothbrush to scrub the drainer but other than that–throw the pieces the dishwasher!).

Juicing recipes. There are SO many yummy recipes out there but when all else fails–just throw whatever you have in! Some typical ingredients for me include: kale, spinach, cucumber, celery, green apple, carrot, lemon, sage…and adding jalapeno to my juicing has definitely “spiced” it up and made it fun for me again! Nerd-alert. Feel free to mix and match and enjoy!


Typical Ingredients

Finding ingredients. Yes, veggies and fruit can be expensive–but they don’t HAVE to be. The two places I go most often are:

1. The Minneapolis Farmers Market – where else can you find gorgeous, locally grown, cheap goodies?!

So much goodness!

2. But especially during the winter I LOVE getting all of my goodies from Trader Joe’s. Not only do they have fresh, organic produce but it is SO cheap compared to numerous other grocers. These batches of goodies are two separate shopping trips and BOTH times I spent under $50. BOOM!

*One tip to remember: cut up your apples a bit so they don’t get stuck!! DUH.

Juice fail. My bad.

Thinking About a Half Marathon?!

April 9, 2014 by cfontana38 Leave a Comment

Interested in running a half marathon? TRUST ME–you can do it! All it takes is motivation and commitment…maybe a lil sweat too

I was always an athlete growing up but never considered myself a runner (borrriiiing, right?!). Welp I find myself addicted now. Got talked into running the Lake Minnetonka Half in Spring 2011 and this year’s run will be my 6th half mara. This event also spiraled my athletic event obsession muahaha.

Back to the half mara. Yes, it involves a committed training schedule but is definitely not as daunting as a full mara. I do one long run a week, a medium run and a few smaller runs. You can also tie in other training (I also play soccer, elliptical, yoga, strength training, biking, bootcamp, snowboard–really anything else to stay active). REST DAYS are essential as well. You should not be kicking your butt every day. You need time to heal up and just stretch it out!

Not only is there a “running/training” commitment but also a commitment to a healthier lifestyle. I can’t tell you how many fun things I’ve been asked to do that I have had to turn down because of training. I feel as though having something to strive for helps keep me on track to a healthier way of life. And that is when I am at my best

I have found Hal Higdon to have the best training advice for half marathons. I am currently on week 9 of this schedule and have stuck by it! Instead
of the sprint workouts on Wednesdays I play soccer. Same thing right?!

Here is a printer-friendly version of the schedule if you want to give it a try!

Check out the training guide and schedule for your skill level:

Novice 1
Novice2
Intermediate
Advanced

Ready to do a half marathon?! Here are a few I’ve done in the past:

– Lake Minnetonka Half – Beautiful, scenic run that starts in Wayzata and ends in Excelsior. It is a hilly one so be sure to do some hill runs!
– Minnesota Half – Did not enjoy this one as it was in August and superrrrrr HOT!
– Team Ortho Monster Dash – Has to be one of my favs! So fun to dress in costume and “oh wait was that a hot dog that just passed me?! FASTER!”
– Team Ortho Minneapolis Half – Did this one on a bum ankle but it was fun and there was beer after (much needed, ouchies)
– Team Ortho Women Rock Half – Did not get to do this one b/c of the recurring ankle injury, but who doesn’t like chocolate, wine, and sexy firemen? Sign ME up!!

Would love to hear about other fun half marathons that YOU know about! I hope I have inspired at least one person to CONSIDER a half mara. As I said in the beginning — you can do it with the right commitment and motivation. In the words of Nike…”Just DO It!”

Random Adventure Up North!

April 7, 2014 by cfontana38 2 Comments

Who doesn’t love a last min random adventure?! When asked mid-week if I wanted to snowboard one last time the upcoming weekend in Lutsen, I was hesitant. Being a Virgo, I really like to think things through before I make a final decision (even though I knew I would eventually say yes). I had planned to go to yoga, two long distance runs, meet a new friend (sorry Erin) for coffee and blogging, and have a Sons of Anarchy binge session with one of my best gfs. But let’s be honest–I love random adventures and snowboarding ONE last time sounded like too much fun

Got to Bluefin Bay Fri eve and we were hungry sooo went up the hill to Papa Charlie’s! They had their Sweetwater Shakedown event going on and we had the chance to listen to a few bluegrass bands warming up–for free ha. That night we brought a few drinks to the outdoor hot tub and met some random folks. The chance to sit back and relax was MUCH NEEDED!

Got up bright n early Sat morn and went on a lil walk to breakfast.

The view was BEAUTIFUL and I just had to snap a pic (weird!)

Ok…we’re ready for snowboarding!! Got to Lutsen and hopped over to Moose via Gondola (Zig’s 1st time!). Beautiful day for snowboarding as they just got 10″ fresh powder, it was sunny and high 30’s.


Ready to Rock!

Went a few places at Lutsen that I had never gone before. We went as far left (when looking up at mountain) as possible. We were so deep in the woods there was a sign that we crossed the Lutsen Mountain border. Not sure which mountain we were on then buuut carving throughout the trees was SOOO much fun I want to go back…right MEOW.


Smiles on the patio!

Beer break to enjoy the view at the Chalet patio

The last part of the day we went back to Eagle and found some awesome jumps to do! I was hesitant and nervous right when I got up to them at first…but by the end I was doing a few. Seriously cannot wait for next season to devote more time to jumps!

If you are going snowboarding/skiing you have GOT to download the free Alpine Replay app! This allows you to track your speed, vertical, jumps, Calories, and more.

Check out mine. Not realistic as my phone died mid-day Darn iPhone batteries!! But you get the idea.

Bubbles

After a long, fun day of boarding we were sooo ready to check out the hot tub again before sunset. The view is incredible as it sits right on Lake Superior.

So exhausted we might have fallen asleep to the movie Frozen that night. Still want to finish that sucker…

All in all…quite the random, beautiful, refreshing, adventurous getaway!! Happy that I went

Ciao Lutsen!!

Shout Out to Yoga!!

April 4, 2014 by cfontana38 Leave a Comment

Yoga. Wow has it transformed me in so many ways. Yoga can bring you so many benefits that you never thought possible. I was always very athletic growing up and had a skewed view of yoga. Kinda thought it was for sissy, skinny, bendy, boring women–boy was I off! I also thought I’m not flexible or coordinated enough. While that may be true (can be quite klutzy!) yoga has absolutely helped me in these areas. Not only does it offer physical benefits but there are many mental ones as well.

Physical benefits: my flexibility, balance, lean muscle, skin, breathing, strength, tone, core, arms, legs, butt–yes, everything, posture, health, lower blood pressure, relief from back pain, lung capacity, energy level, cardio and circulatory health, protection from injury, helps my running and all other athletic endeavors.

Mental benefits: ability to let go (can’t change the past and can’t predict the future), BE PRESENT, staying optimistic/positive, lower stress levels (helpful for road rage situations), commitment to a healthy lifestyle, confidence, anxiety relief, being aware, control what you can control–let go of what you cannot.

LOVE the infographic on the right as it’s a visually appealing way of showing all the amazing benefits of yoga!

I have only tried out 2 yoga studios because I believe I’m spoiled by how well they compliment each other. Both are very different but such a dynamic duo! Best of both worlds

CorePower. Their Sculpt class is my absolute favorite! It is A LOT more than just yoga. You use free weights and you sweat your butt off to pump up music. The energy in the room is infectious and it is an amazing well-rounded, total body workout. If you find yourself having a hard time building strength-training in to your routine or if you fear getting “bulky” like me–this class adds squats, lunges, bicep and tricep curls to help build lean muscle mass.

Modo Yoga (formerly Moksha). Okay I am not even lying when I say this–but I CRAVE Modo Yoga. I know many others that are not only physically attached to this place but mentally as well. Modo is a green, clean, HOT yoga series that stretches, strengthens
and tones the muscles while detoxifying the body and calming the mind. You start in savasana in order to relax, set your breathing and get used to the HEAT. The teacher comes in and offers a new “intention”–each class has a new goal or theme (for example–the “letting go” about brought tears to my eyes. I need to remember this in my personal life as well). You then work through both standing and sitting series and it is such a good feeling to sweat and stretch so much. Final savasana is pure heaven. And you can’t wait until next time

My Theme

March 24, 2014 by cfontana38 Leave a Comment

Athletic events. They have changed my life for the better as I am constantly motivated to achieve more and more. Being a college soccer player, I’ve always been athletic and fitness is very important to me. I still play soccer on a woman’s league but I find it difficult to stay continuously motivated with the same workout. That is where athletic events come in!

Signing up for a new challenge holds you accountable to completing and following through on your commitment. It doesn’t matter where you start–be warned–it is ADDICTING.

So I’d like to focus my lovely blog on athletic events: finding more crazy people to do them with, costume ideas, fun teams names, workout routines, healthy recipes, juicing, fun photos…you get the idea. I’m sure I’ll toss in non-athletic event fun too! Also love yoga, snowboarding, hiking, paddle-boarding, kayaking…so much world and adventure out there. Why not get a good workout while seeing it?!

Hoping to find more like-minded people who wish to stay motivated with their personal fitness.

Cheers to new beginnings

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