runDisney Running Guides

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First off, I am sorry for the lack of posts over the past few weeks. There have been some very exciting, but very time consuming changes/projects over here, and sadly, the blog has taken the biggest hit. My hope, however, is to start back up on the whole writing thing and slowly return back to normal, weekday articles. It may take some time, but my plan is to get 3-5 articles out weekly for the next few weeks. Then, resume all as normal!

Now, for the more exciting and way more important news- today is sign-up day for the Disney Wine and Dine Half Marathon!!!!! Oh my goodness, I can hardly contain my excitement for this. It is going to be absolutely fantastic!! Are you going to be running it?

Right now, we have a group of about twelve teacups running this together. Some are girls, some are guys, but all of us will be dressed up! My only hope is that all of us get registered in time!

As for what I have been doing to corral this excitement, well, I have been listening to massive Disney running podcasts (more about that another time) and I have been going Pin crazy. Here are a few of the articles, pictures, and items I found to be the most helpful or just plain entertaining!

A mile-by-mile rundown on what you should be doing and how you should feel for a runDisney half.

A great Wine and Dine recap!

Race recap for the Disney Princess half.

Lacing patterns for foot types.

Runspiration of the Disney sort. Do you know what song this is?

All about that foot strike.

Get mental toughness to complete your race.

What a runner's diet should look like, does look like, and what people think it looks like. Love this!

I get side stitches all. the. time. Maybe this will help!

So, are you running your first Disney race or have you run one in the past? I would absolutely love to hear what you are most excited for and what you loved best!!

7 Reasons to Take 10,000 Steps per Day

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Movement, of course, is part of a healthy lifestyle. Things like iPhones and pedometers are a great way to gauge your activity level and see how much movement you are getting throughout the day. Health experts recommend that we all walk between 10,000 and 12,000 steps each day! That is a lot of steps and averages between 5-6 miles! Do you walk that much? I must admit that I usually do not. But, the weeks where I am making strides towards this goal, I notice that I am less bloated and have more energy. Why, you may ask. Well, it turns out that walking can to a lot more for our fitness than we may think.

1. Decreases Bloating

As said before, walking helps decrease bloating. Really, any workout will help reduce bloating when done along with proper water intake. Walking is a great way to get ride of that pesky bloat because almost anyone can do it with a reduced risk of injury. The side-to-side movement that walking creates in the torso region will also build up those abdominal muscles and increase your metabolic rate.

Oh, and did I mention that walking 10,000 steps per day will burn at least 750 calories!?!?! That is reason enough.

2. Maintains Healthy Blood Pressure

Walking 30-minutes a day can help lower high blood pressure and the bad cholesterol in the body. These 30-minute walks are a bit different than parking farther away from the store and hiking in because it is a large portion of time and one, concerted effort. Walking 30-minutes every day will, likewise, decrease your risk of heart disease and stroke since both can occur from high LDL (bad cholesterol) levels and high blood pressure.

3. Decreases Arthritis and Osteoparosis

This is music to any forward thinking lady or older woman! Yes, walking 10,000 steps per day will decrease osteoporosis and arthritis. How? Well, the light, weight bearing activity of walking increases bone density over time. Likewise, the movement will lubricate joints and help with healthy joint function.

4. Vitamin D

Vitamin D is a bit like the happiness vitamin since low vitamin D levels have direct links to depression. Unfortunately, 1/4 of our population has vitamin D deficiency. Walking outside 30-minutes per day can help increase vitamin D levels since vitamin D comes from the sun. Of course, your can also take a vitamin supplement for increased levels. I recommend, as always, an organic supplement from a trusted company. Gas station and most drug store brands will not cut it since the vitamins are not well absorbed into the body and have very few checks before leaving the lab where they are synthesized. We pay a lot for our good food, there is no reason to derail all that money and effort with bad vitamins that will do nothing for our health.

There, lecture over. Other positive effects of vitamin D including increased immunity, proper organ function, and calcium absorption since vitamin D is needed in that process.

5. Gain Energy

As odd as it sounds, walking will increase your energy levels. This is because the body takes in more oxygen when we are active. Oxygen helps with mental clarity, physical energy, and proper organ function. A brisk walk will increase oxygen levels without taking away to much energy from a cardio rich workout.

6. Works the Bum and Legs

That's right, working out is a low impact activity that will increase the muscles in the legs and bum. If you are really wanting to increase your leg musculature, try walking at an incline. Inclines are one of those secret weapons for a gravity defying derriere. And to make this even better, the more muscle we gain, the higher our metabolic rate will be. This means that walking 10,000 steps today could get you to those weight loss goals weeks from now!

7. Works the Core and Arms Too!!

Yes, walking is a cross form of motion that will work the abdominal while the arm movement will help increase arm strength. So really, walking can be used a an all over, moderate workout! This is a great way to warm-up before your workout, or, cool down after one!

The Best of 2014!

Happy soon-to-be New Year! I really cannot believe how quickly 2014 has flown by, or the fact that we are in 2015?!?! These numbers are just crazy!

Last year, right around this time, I made a complete list of New Year's Resolutions. Not only did they help me stay focused throughout 2014, but they also seriously helped this past year be one of the most productive, happiest years I have ever had! To be honest though, I have not actually read my resolutions for quite a while- I just memorized the general idea of them. So, today we are going to take a walk down memory lane and see what got done!

Triple Blog Readership

This totally got done! Thank you so much to all those new readers who made this possible! We are still a small community, but I am so happy to say that P+K is now qualified as a business because of all your pins and re-pins!! Thank you so much and I am so excited to make pinning a bit easier for all of you!

It is also great to know that you guys enjoy those informative posts like Blue Apron vs. Hello Fresh, Six Ways to Use Push-Up Bars, The Pros and Cons of Orange Theory Fitness, and The Calories Burned at Disney World. Those were definitely the most popular posts this year and I will be sure to keep that stuff coming!

Personally Grow

I had a few ways to do this in 2014 that included more reading, listening to improvement CD's, noticing the incredible and doing something that scared me daily, and going on an adventure. Check to reading a lot more, the daily's may not have been daily, but they were pretty constant, and the adventure- we climbed a mountain, so I think that is a check!

We were also able to take my first trip to Greece and do some adventuring there! That was an incredible. life changing trip and I cannot wait to go back!

Get Better Time Management

This one was more internal than external, but I did manage my time much better in the past year. About three years ago we got rid of our cable; that was the beginning of getting better time management and something I totally recommend. It is amazing how much time the average person spends with the TV on. Take that out and times seems to overflow. With HBO, Hulu, Netflix, Amazon, and all those other streaming services, we are able to watch what we want to watch when we want to watch it without being tempted by everything else on TV.

This year I also started a daily checklist system that we will be talking about more in an upcoming post all about hacks for 2015. I also made a schedule for myself that can be seen here!

Learn Japanese

I started, but did not finish. This year will be different though!

Remove the Excess from Life

This one did not happen quite they way I wanted it to, but the hubs has cleaned out our garage (so much better!), our guest bedroom actually looks like a guest bedroom, and our hard to keep clean closets have all been cleared out. Now, they just need it all all over again. This year, I have the same goals for organization, plus a little extra. We will be getting a custom closet this year and be massively cleaning out what we do not use or do not need. It will be wonderful!!!

Oh, and the buying on a whim? It was going great until that new mall came in. I need to seriously get some self control with that thing there. Thankfully though, I have only been tempted a handful of times!

Save More

We did, we did, we did!! I am so happy about this one because we seriously needed to start increasing our savings. It was not a crazy amount more than usual, but things like using a financial planner, Acorns, and moderation really helped. This year we plan to save a lot more and really increase our investments for the future!

Finances were better tracked, but nowhere near what they should be. There were still times where I had no idea how we had spent such large sums of money so fast. It was like someone had stolen from us, but no such thing happen. This year, I plan on being much more strict with my budget and using Mint a whole. lot. more.

Become More Fit

Yes and no. The first half of the year was the healthiest time of my life. I ran a race (albeit short), did so much more yoga than ever, and tried many many new workouts. Unfortunately, something happened at the end of this year and I gained some serious weight and lost some serious stamina. I am still trying to figure out if this is a diet change, hormonal, or some other health thing.

I also had a goal of running in two races and getting my yoga instructor certification. Although one race was run, there has not been a second. I also had to put the instructor certification on the back burner for some new and exciting business goals. This year I plan to run a longer race and I am thinking that 2015/2016 will be a great time to become a yoga instructor!

Volunteer More

Wow did this happen and NOT in the way I saw it. I have been trying to volunteer at a local aquarium/rescue for all year long, but to no avail so far. Where I have stepped up the volunteering is with All Children's Hospital. I am now the president elect of our guild and the chair of a black tie event. Excuse me while I go vomit and curl up in the fetal position. That is a lot of responsibility.

This year I plan on becoming a Big Sister and getting my foot in the door at our local aquarium!

Get Better people/Social Skills

Well, my hope is that I am on a better path to being better with people and social skills. This is the type of goal that is never really finished, just continued. From my work as a volunteer, I am working more with people. I also kept up my meeting with one friend a week and talking to people I do not know [almost] daily. As for staying in the moment, way better! This goal has helped me see that relationships are the most important thing we can build in our lifetime. Making sure the people we care about know we love and care about them has become more important to me this year than it ever has before. My hope is to continually improve in this category and keep the yearly goals coming!

What about you, how was your 2014 and your yearly goals? I would absolutely love to hear some of this year's highlights for you!

Standing Bow Bulling Challenge

This is the first of our challenges that has nothing to do with cardio and everything to do with yoga and balancing. Standing Bow Pulling Pose is one of my absolute favorite poses in yoga because it works so many parts of the body. This pose also improves balance, flexibility, and posture. The pose also helps tone all the muscles of the arms, legs, and core.

I would recommend adding this pose to the end of a yoga flow once you are already warmed up. To complete this for the time needed, you will need to look at one spot straight ahead, having the balancing foot locked, and keep a pull between the upper body and the held leg. This pulling action is what helps keep balance in the upper body where both the leg and the body are trying to be as tall as possible. A balance in this push-pull will create a balance in the pose.

The pulling arm should be held around the ankle or foot while the other arm can be straight ahead like above, or, lifted upwards in an ark. Really, the only way the non-holding arm can be is loose and floppsy down at your side. Just find a comfortable place for it and keep it there :)

I would also recommend trying to hold the 90-seconds the first time you get into this pose. It may not happen, but the more you try, the harder it will be since the body is reaching exhaustion. If this pose is new to you, try holding it for 1-minute first.

Good luck and let me know how long you were able to hold this for!