It is tank top time of year. Either for running/racing or just hanging out.

Unfortunately if you have gained and then lost weight, you may find you have that unsightly upper arm flab. (I’ve heard it called “bingo wings.”)

Even if you’ve always been thin, as you age, your skin loses its elasticity.  Same result as above.

I’m not sure if there is really anything you can do about it besides wearing long sleeves lol

But here are FIVE exercises that have been recommended (by others) to improve the look of your upper arms:

1.Bicep Curls. 

Start with your arms by your sides. Hug your elbows in towards the side of your body, and then curl the weights up towards your shoulders.

2. Tricep Kickbacks

Holding weights in both hands, lean forward with a flat back. Hug your elbows in towards your sides and pull them up towards the ceiling. Keeping your elbows still, kick the weight towards the back of the room by moving the lower half of your arm back and up towards the ceiling. Hold for a second, feeling the back of your arm tighten, and then release back to the starting position.

3. Hug a Tree

Hold the weights at shoulder height, parallel to the floor. Relax the shoulders down, and then hug the arms towards the front of your body as if you’re hugging a tree.

4. Serve the Platter.

Start with your arms at your side, bending your elbows at 90 degrees. Reach the arms forward, straightening them as if you’re serving a platter, then reach them out to the sides in a “T” position, back to center, and then pull them back in towards you.

5. V Exercises.

Hold your dumbbells down at your hips. Then reach the weights forward and up on an angle, drawing a V, and then release them back down towards your hips.

Try doing the exercises above three times a week with 3-5 pound weight. Do one set of 10 reps of each, and then repeat the whole circuit three times.

(FYI: I am not a coach, PT, chiro, medical professional or have any certifications in these areas.)

Photo Tip: your upper arms will look thinner if you bend your arm to your waist (Judy reminded me of this many years ago).

Happy Running! Anyone else self-conscious about their upper arms?  Do you do any of these exercises?  Any others to recommend? Please share.

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Not all my vacations are race-cations.  I do go on a vacation where there is no race and my family or friends are not runners.

The photos below were taken during a vacation with my tennis friends where I ran almost everyday.

Here’s FIVE Tips to use if you are hoping to run during a vacation:

1.Be prepared.  

Bring clothes for all weather conditions.

Some winter vacations may have 80 degree temps and but many could have freezing temps!!

Fla in Feb.

and Feb in Fla!!

2.Schedule your runs.

If you leave it to chance, it won’t happen.

I often have to run in my tennis clothes

and then play tennis in my running shoes!

3.Be flexible.

Sometimes other persons’ needs or desires will come before your running.

I definitely have to be more flexible when traveling with my hubby. (Maybe that’s why we don’t travel together often lol).

4.Find a scenic route.

Pretty views make all the difference.

Sunrises are my particular favorite.

5.Lower your expectations.

Distance & speed goals will probably not happen.

Just RUN for FUN.

Can anyone guess where I am here?

Bonus Tip. (Thanks to Erica for reminding me about this) If you are not familiar with the area, sign up for a Running Tour

It’s the best way to see the city and get your running done at the same time.

during a running tour of Central Park (NYC)

or ask for recommendations (from the hotel concierge or local running store) for a safe route to run.

running in a park on the outskirts of Paris

Happy Running! Do you run when you go on vacation? Any tips to add? Please share.

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It’s been over a year and some races are being scheduled again.

If you have participated in any, you know that they are not the same as before the pandemic.

Here are FIVE ways racing has changed:

1.Course Changes – No Point to Point Routes.

So most courses are now loops or maybe several loops due to eliminating shuttles to the start from the finish or vice versa.

As result, the course may not not be as scenic as before or even monotonous.

2. Little Crowd Support

People congregating is discouraged so as result you won’t see many people cheering along a race route.

3. Mask Mandates

All the races that I have run have required that masks be worn at the start, finish and at any time where runners are less than 6 feet from each other.

4. Lack of Post-Race Food and Water Stops

Some races ask that you carry your own water.  Some races have even eliminated post-race food totally.

I have gotten bag or box lunches at some local races

5. Limited Capacity, Staggered Starts and Minimal Post-race Gathering

Races have limited the numbers of runners that can register for the race.  The race starts are organized so that groups of runners start separately and standing 6 feet from the runner in front, behind and next to one another.  And after the race, there are usually no indoor facilities or tables to sit together.

Obviously having races with the above limitations is better than having NO races.

Hopefully at some point, races will gradually become more “normal.”

the good old days

Happy Running! Have you run races during the Pandemic? Did you find any of the above or other limitations?  Which ones bothered you the most? Please share.

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When Peleton offered a FREE two month trial, I jumped on it.  Of course, then I had to buy a stationary bike.

I bought it used on FB MarketPlace

I chose not to continue once my trial membership ended. But I still continued to use my bike on days when I do not run – so about three times a week.

and I also set up a TV so I can watch Netflix or listen to Sirius music.

Here’s FIVE reasons why:

1.To nurse injuries and to prevent future ones. 

Even if you are not injured, indoor cycling is a low-impact workout, allowing your body time to recover from hours of pounding on the pavement or on the treadmill.

You can also use the bike as a warm up or cool down before and/or after a hard run.

2. To increase overall endurance.

Because it is low impact, you can spend more time on your bike than you would running on the road. This will boost overall endurance without hurting your muscles or joints.

And you can easily change the resistance and the incline (without having to search out a hill) to intensify your workout.

3. To Build Up Other Leg Muscles.

As a runner, you might think that you already have strong hamstrings, hip flexors, and calves. Those are the muscles that runners use. But during indoor cycling, you’ll build additional quad and gluteal strength. I was surprised when I started using my bike, how tired my legs were. Then I realized that I was using new muscles for the first time.

Hopefully these biking workouts will make me a stronger runner.

4. It’s Private so you can wear as little as you want.

Yup, I’m not a heavy sweater but on the bike, I seem to sweat more.

You will never see me out running in just a sports bra but in my bedroom, alone on the bike.  YES!  Yes! So liberating!

5. To connect with virtual friends.

Every Saturday morning at 9:30 am EST, a group of runners get on their bikes and pedal and chat for 40 minutes. We even have runners from England and the Netherlands that join in.

I so enjoy our ZOOM blogger rides

Happy Running! Do you ride a indoor bike? Do you connect virtually with friends when you bike?  Do you just wear a sports bra when you ride? Any other benefits besides the ones I’ve listed? Please share.

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Many of you most likely have not gotten both your vaccine(s) yet.  But I hope at some point, you all do.

My advice is only based on personal experience. I AM NOT A DOCTOR nor do I have any medical background.

So that’s my topic for today: Five Things to Do After You Get Your COVID Vaccine

1.Exercise your Arm.

Soreness at the injection site is the most common side effect of the vaccine.  (BTW: I did think that my arm was more sore after the Shingles Vaccine.)

I found that when I exercised my left arm by lifting a weight throughout the day, the pain disappeared. It worked for me.  Just try it.

I have also heard, for the same reason, to get the shot in your dominant arm.

2. Hydrate.

You may feel feverish or have a headache.  I am someone who rarely drinks water.  I made sure that I drank a lot of water.  I think it helped. I felt fine.

3.  Move.

It is common to feel tired, achy or under the weather.  You may be tempted to stay in bed and just rest.  But you should not.  I don’t mean run 10 miles but go for a walk, take a bike ride, or go for an easy run.  I did force myself to go for a walk. I felt much better after the walk than before. I then went for a slow run the next day.

I even ran a half marathon a few days after my 2nd shot.

4.  Think Positively.

Mind over matter, right?  Don’t worry or stress about the side effects. The side effects (that I have mentioned) are usually mild and subside after a few days. They show that the vaccine is working, because the vaccine stimulates the immune system as the body forms antibodies against the virus.

No matter how awful you may feel, it’s better than getting COVID or worse giving it to someone else.

5. If your side effects are severe or last more than a few days, contact your doctor.

Extreme side effects are supposedly rare but everyone reacts differently.  Do not take ibuprofen or acetaminophen, unless advised by your doctor.

Happy Running! Have you had the vaccine? If you did, did you have a reaction? Would you have done anything differently? Any other advice. Please share.

I would have gotten the vaccine in my dominant arm. I would have worried less before the vaccine about a reaction (or at least talked about it less lol).

Welcome to Fit Friday Five! Please join the hosts Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida

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