FFF: Upper Arm Exercises

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.

These are Bingo Wings. : funny

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.

5 exercises to tighten and tone your arms for summer

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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FFF: Ultimate Coffee Date for June ’21

It’s that time of the month…

time to join up with Coco & Deborah
for their ultimate coffee date.

I am very excited to go boating again on Lake George. If only the weather would be consistently warm on the weekends. (This weekend, it may happen!!)

1. Over coffee/wine… 

I’d tell you that I have run a few races this spring. But there seems to be a lag in available races this summer and then a cluster races for the fall.

It may be struggle to stay motivated to run with the heat and few races.

Will you be racing this summer? If not, does it affect your running mojo?

2.Over coffee/wine…

I’d tell you that I have been hiking every Sunday since last October.  I really enjoy my fire tower climbs and waterfall views.

But boating on Lake George is one activity that the hubby and I share. Sunday is the day we go boating (because I do long runs on Saturday.)

Do you have to compromise with your significant other or can you do what YOU prefer?

3.Over coffee/wine…

I’d tell you that I’m excited to have more opportunities to run with others. Until recently, I ran alone during the week and with others only on Saturdays.

In May, SOAR started group runs with women every other Wednesday.  Also on Wednesdays, there will be Ice Cream group runs scheduled (You run with others at different locations located near ice cream shops.)

back after a year off

In June, on Thursdays, there will be Trail group runs hosted by our local running organization.

how well do you know me? which shoe is mine?

In July, the Freihofer race training challenge will also begin group runs.

Do you have the opportunity to run with others? Or do you usually run alone? Which do you prefer?

4.Over coffee/wine…

I’d tell you that my fall race-cation weekend has been finalized.  We are returning to Hampton Beach, NH and will be running the (in-person) Smuttynose 5k or half marathon. (There will 10 of us running the race.)

after last year’s virtual race (missing our sherpa in the pic)

Unfortunately, I was not quick enough and last year’s perfect house was already rented. But instead we rented another with 5 bedrooms and 7 beds (not on the beach but .8 miles away.)

Do you have any race-cations or big races planned for the Fall? Anyone planning on running this race or have run it?

5.Over coffee/wine…

I’d tell you that the NYC Marathon will be held live in November. I know several runners who will be doing it. Yup, I’m having some FOMO.

I did time qualify for 2020 but did not want to run it two years in a row. Who knew that there would be a Pandemic and I could pick 2021, 2022 or 2023 to run it again.

Hey I’ll be 70 in 2023…so maybe things will be back to normal by 2024 and I’ll still be running half marathons?

Do you ever have second thoughts about a race that you did not sign up for?

Happy Running! What’s new with you?  Any trips, races or fun summer activities planned? Please share.


 

 

 

 

 


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FFF: Runfessions for May ’21

It’s that time again. Time to get things off my chest with Marcia’s Runfessions at Marcia’s Healthy Slice

1. I runfess…

I usually enjoy not wearing my Garmin during a race because I feel no pressure.  So for the Prospect Mountain Road Race, I left it home and used my Apple Watch instead.  But I didn’t start the Strava app.  Obviously I don’t use the Apple app often.  It showed the time and splits for the run.  However, I was disappointed that it didn’t show an elevation map.

you would never know that there was over 1600 ft of elevation gain

I guess I need to wear my Garmin again for races (at least hilly ones.)

Do you like to see the elevation for your runs and/or races?

2. I runfess…

I used to love 5k races. I ran them a lot!  I enjoyed them. I used to win my age group. Yadda Yadda.

Smiling – June 2019

Whether it’s due to age or the Pandemic, but any speed that I once had has disappeared.

They are now HARD!  It’s such a struggle.

there was a frown under that mask lol – Dec 2020

I think I may want to only run longer races…..

Do you enjoy short races?  Does your finish time matter?

3.I runfess…

I was complaining during the Pandemic that all events were cancelled so I had hike or run alone every evening.

Now things have opened up. Activities have been scheduled.

First on Thursday evenings, I started walking with two former co-workers. And I still do every week.

Soon, Thursday Trail group runs will be starting up again (after a year off).

Also the Freihofer Training Challenge is scheduled (after a year off).  Instead of big groups, this year, there will be many small groups. So far, the Advanced group was been scheduled… You guess it. On Thursday!

Choices. Choices.

Anyone else now have scheduling conflicts?

4. I runfess…

My feet still hurt.  They have not stopped me from running (just slowed me down,)

I thought zero drop shoes were the answer.

TOPOS Magnifly

No miracle cure.

So I decided to go back and try a higher drop shoe.

BROOKS Ghost

Now I am really confused, my feet felt the same.  Still not a fair assessment since it wasn’t a half marathon.

Does anyone wear BOTH high drop and low drop running shoes?

5.I runfess…

As you know I love to race. So I’ve already signed up for fall races.

Malta 5k in-person this year – 9/11/2021

and for a fall race-cation:

Oct 3, 2021 – in-person half marathon!!

Have you signed up for any fall races or race-cations?

Happy Running! Anything to runfess this month? Please share.

 

 

 

 

 

 


It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida!

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FFF: Tips for Hiking Alone

Of course when I first starting hiking, I was nervous to go alone. What if I got lost?  What if I got hurt?  Would it be boring with no one to talk to?

But I conquered my fears and now I actually enjoy it.

I am a SLOW hiker and I also love to stop and take lots of pictures.  It is so much easier when I am alone (instead of pulling up the rear in a group or listening to my hubby’s groans.)

Here’s FIVE Tips to use if you are gong to hike solo:

1.Do the Research. Read the Reviews

Like when a RD says the route is flat and it isn’t.  The same with trails.  A “easy” trail is often not.  Read what others have said about the hike.  Make sure you read in the reviews from the season that you are hiking in.  The Trails change with the weather.

an easy hike??

moderate??? No way- death defying steep slopes and river crossings!

2. Bring Your Phone and a Portable Charger.

You can call for help if you need it.  You can track your location.  You will feel safer and more relaxed. The ALLTrails app is an app that I depend on. But make sure you have back up power for your phone.

3. Save a copy of the Map on your Phone.

Even if you bring your phone, on trails, service will be spotty.  Just go to the site when you do have a connection and save the map.  If you have a printer, you can print the map at home (I do not.)  I also recommend you do the same with directions to the site.  Do not depend on your GPS connecting to a satellite to get you there or back home.

4. Wear the Right Clothes and Bring the Necessary Supplies.

Always bring water, food, a flashlight, Band-Aids. insect repellent, extra jacket and socks, etc.  If it is dry, regular trail running shoes are fine. If the terrain is rugged, hiking boots are better. Of course, if the trail is snowy or icy, micro spikes are essential. (You can put screws in your shoes instead).  For all my hikes that are not flat, I use hiking poles.

5. Relax. Take it all in. Enjoy the Experience.

In other words, if you are worried about getting lost, you will miss out on the peace and tranquility of being on the trail.  If you think you may fall, you may skip the most beautiful parts of the trail.

getting to this view was not not easy…

I was very nervous crossing that ravine on a log…

Bonus Tip: Bring your dog.

They are great company.

But make sure that your pet is healthy enough for the altitude and the distance.

a young dog with a dog pack on, staring up at its hiking companion

Happy Running! Do you hike alone? Why or why not? Do you think that you may in the future? Any other tips to share? Please share.

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FFF: Tips for Running During Vacations

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.

Image result for ecard vacation running

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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FFF: Ultimate Coffee Date for May ’21

It’s that time of the month…

Starbucks Coffee City Mug Collection- Florida, 16 Oz Cup

time to join up with Coco & Deborah
for their ultimate coffee date.

I am very excited to have just returned Florida.

Don’t worry. I still drank coffee every morning.

But there was a lot of more this going on:

1. Over coffee… 

I’d tell you that since it’s been awhile since I’ve gotten my second COVID vaccine, I was a lot less nervous about flying. Of course, there was still a mask requirement (so that we protect others who may not have gotten the vaccines.)

Have you flown yet? If so, how did you feel?

2.Over coffee…

I’d tell you that I was a little disappointed that they changed the date of the 5k race that I always run during this vacation. So I was not able to add any mugs to my collection.

Do you still go on vacations without a race planned? If so, are you disappointed to not be racing?

3.Over coffee/wine…

I’d tell you that when on a group vacation, it’s a little hard to get the runs in. I did my best but my weekend 10 mile run did not take place.

lots of tennis replaced my running

Do you skip long runs when on vacation?

4.Over coffee…

I’d tell you that most of the local races are not happening but there are a few that have been scheduled:

    • May 8 – Schoharie 5k
    • May 8 – Prospect Mountain 5.7m Race
    • May 22 – Bacon Hill 5k
    • May 23 – Super Hero 5k
    • May 30 – Miles Along the Mohawk 5m or 10m or Marathon

I usually, in the spring, race EVERY weekend but so far, I’ve only signed up for the 5k on May 22 and the 10 miler on May 30.

Are races happening where you live? Have you signed up for any?

5.Over coffee…

I’d tell you that again this year, I’ve been named an ambassador for the Freihofer Run for Women.

It’s a popular 5k and one of my favorites. It was cancelled last year and this year, it has been postponed until Sept 25. (If you want to run it or do it virtually, sign up with this code: AMBDC10 for get $10 off. (I will also be giving way TWO free entries.)

Exciting, right?

I am also a ZOOMA Ambassador. Guess when the Cape Cod Zooma Race weekend is?

Zooma Cape Cod Logo Png - Zooma Cape Cod, Transparent Png - cod png

September 25-26, 2021

Yup, same time!!!

Any advice? Which would you choose? Anyone else running ZOOMA Cape Cod?

Happy Running! What’s new with you?  Any trips or races planned? Please share.


 

 

 

 

 


It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida!

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Five Runfessions for April ’21

It’s that time again. Time to get things off my chest with Marcia’s Runfessions at Marcia’s Healthy Slice

1. I runfess…

Last month I did a big de-clutter of my Skirt Sports skirts.  (I got the idea from Deborah.) I sold 12 skirts on FB in 5 minutes!!  They were all old ones that did not fit right. (And I priced them cheaply.)   But still I had a hard time letting go….

I love the older patterns and I remember races that I ran in them

Do you get rid of running clothes frequently?  Do you donate them or sell them?

2. I runfess…

So of course, I was now tempted to take advantage of other runners’ Skirt Sports sales.  However, I quit looking after buying two items.

Nope, I bought two more…

Do you buy used running clothes online or do you always buy new?

3.I runfess…

Since I cancelled my Peleton membership, I’ve lost my indoor cycling mojo. Maybe there’s no connection. It could be just that the weather is improving or my bike is no longer a novelty.

lonely George

Anyone ride their stationary bike consistently?

4. I runfess…

Speaking of biking, I did take my bike out of the basement. It is now in my garage.  I have ridden it once. I find it boring and it’s a pain to put the bike rack on and off my car to I can ride on the bike paths.  Maybe I need to name my bike so I do not neglect it.

last year’s pic…I now even own a helmet

How often do you bike?

5.I runfess…

I am currently in Naples, Florida. I forgot how hot and humid it is even early in the morning. Usually I have a race on Sunday which motivates me to get out and run. Not this year and it is very tempting to sleep in and then just play tennis (that’s X-training, right?)

wearing my running shoes!?

Do you run everyday while on vacation?

Happy Running! Anything to runfess this month? Please share.

 

 

 

 

 

 


It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With AttitudeRun Laugh Eat PieRuns with Pugs, and Zenaida!

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FFF: New Normal for Races

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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FFF: How Indoor Cycling Can Help Runners

GIPHY — Musketon - Finger lickin' good illustrations

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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FFF: Recovering from the COVID Vaccine

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.

BBG Arm Workout For Beginners

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.

How To Be Naturally Beautiful from the Inside Out! | Living Disrobed

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.

Women Enjoying A Relaxing Winter Walk Stock Photo - Download Image Now - iStock

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.

Dr. Anthony Fauci Had No Side Effects After Receiving COVID-19 Vaccine | PEOPLE.com

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).

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