Running with Music

It's a bit of a controversy actually; running with music is.

Science says that you can increase your athletic performance by almost 15% if you run whilst listening to tunes, not only does it lower the perception of the effort you're putting out (because you're thinking of other things besides running) but listening to hard and fast music raises your heart rate and respiration levels; overall it helps with the "boredom" of running.

Of course listening to slow and soft music has the opposite effect of hard and fast and actually lowers your heart rate.

Runners and other experts however disagree with some of this.  Wearing headphones while running could be deemed dangerous.  You never know who's behind you; perhaps it's an Elite runner who is trying to pass you and achieve their PB or maybe it's a crazy person/animal with bad intentions.  In some races in fact there is a caveat that "Head Phones are not recommended" and in some cases even banned.  Some also believe that you should be listening to the sounds of your body, your feet hitting the pavement and the way you're breathing.

Or someone wearing this EXACT shirt could be behind you

Personally I run with music.  First, I'm one of those runners that does get bored really quickly; especially if I'm running for more than 40-45 minutes.  It's about that point in time that I start thinking of everything I should be doing besides running.  It's about that point in time that I start thinking I need a new trail to run on because the tree's are all looking the same.  Second, running is my ME time.  If I could write and read whilst running I just might..or I might even bake a cake...but these things are very hard to do while running so I listen to my tunes and chill.... and just so you don't worry..my music is never loud enough for me not to hear what's around the next corner or behind me..I'm too old for loud my friends.

I do see that this could present itself as a problem however; because music has become an essential part of my running would my performance falter if I joined a race where they were banned?

So although I have a million songs I'd love for you to add to your ipods/MP3 players I'll share with you some that I think are a must:

-1- American Bad Ass          - Kid Rock (Canadian Bad Ass?)
-2- Sexual Healing                - Marvin Gaye (Maybe a slow tempo..but I just love this song!)
-3- Last Friday Night            - Katy Perry
-4- Whistle                            - Flo Rida (I can't whistle and run though..I can barely breathe)
-5- California Love                - 2 Pac (Just makes me feel cool)
-6- No Sleep Till Brooklyn     - Beastie Boys (Gotta Love them)
-7- Walk this Way                 - Run DMC & Aerosmith (so retro!)
-8- S&M                               - Rhianna
-9- Walkin on the Sun            - Smash Mouth (so I think of Shrek..so what)
-10- Rockstar                        -  Nickleback (I don't care that this will create chaos with all NB                                       haters..whatever)
-11- Sexy Bitch                      - David Guetta (Because I am..especially when I'm running! :p)
-12- Whip it                           - Devo (Hello 80's!)
-13- Cowboy                         - Kid Rock (I like them...Cowboys)
-14- Boyfriend                        - Justin Bieber (yep the Biebs made my list)
-15- Fight for your Right         - Beastie Boys
-16- Rock & Roll                   - Eric Hutchinson (A little Gem)
-17- Jump Around                  - House of Pain (love it!)
-18- Thunder Struck               - ACDC (I'm so cool)
-19- Should I stay or should I go - The Clash (man... reminds me of mullets and hammer pants)
-20- Part of Me                      - Katy Perry (Don't know why but this song makes me feel powerful)

So...add these babies to your ipods...if you run with music that is... if not..well enjoy the sounds of nature!  (Uhmmm I should point out that another reason I run with music is to hide the sounds of nature...like the bee's that are chasing me...but I'm just sayin)...

Happy Run!

The 5 Things No-body told me about Running...

For those of you who followed my previous blogs Diary of a Non-Runner you will remember that I am not/was not a runner before all of this started.

Since January 2012 I've been running on average 3 days per week; and I'm enjoying myself.  After my first race in March of 2012 I've done several more races; I can't believe it myself really.  My next big race is a half-marathon coming up in September 2012 and frankly I'm freaking out a bit.

I guess one could say I'm officially a runner now, although I still have a lot of work to do to get to where I want to be, but I'm running and racing none-the-less.

When I started out on this journey I kinda hated it to be true, but now I kinda don't.

I enjoyed blogging about my adventures in running, and thought I would start again while I train for 21.5km of hills... I've officially joined the crazy crowd.

There are a few things however that runners do not share with you before you start running; it's like they want to suck you into their cult first and then tell you once you're hooked..so I thought I'd share a few that came to mind.

-1- Feet/Toes - Alright, so I've prided myself in being somewhat of a girly-girl for most of my adult life.  I like it, especially the pedicure part of being a girly-girl.  The thing is though is that once you become a runner no amount of pedicure (sandpapering) can help you out.  My feet are blistered and red..and my toe nails are gross (I quite hate sharing this but must).  I do not have black toe nails like some of my running friends, and I have not yet contemplated permanently removing a couple toe nails (this is a true fricken story from a female running friend of mine....!!!!).. but still..they are not pretty... and well I'm going to have to increase my purchase of Epsom salts just to help these things look good..I mean seriously.

NOT my feet...and NOT gonna be if I can help it

-2- Shoes - Being a girly-girl I also like heels.  Heels are fun and fashionable right?  Yes, I know they are.... in fact they are fabulous.  I have tons of them; black ones, red ones and even green ones..... alas I no longer wear any of them.  Flats is where it's at I'm afraid...if I don't wear flats everyday I get shin splints when I'm running.. booo...  Do you know how incredibly hard it is it find awesome flats in a high-heeled world?? Terribly frustrating really..

BORing.... but I'll deal with it

-3- Shopping - Ok, I'm still on the girly theme I realize this, but it was/is a big part of who I am... instead of dreaming about Manolo's and Yves St.Laurent which I still do..but less... I spend hours in fitness stores looking for the perfect running outfit or running shoes.  Even worse I don't care if these things match!  I look for things that are comfy to run in and breathable... I wear big clunky running shoes (which I wouldn't be caught dead in..and still won't if I'm not running).. AND folks I bought a freaking FANNY PACK!! This is the truth I swear!  Even better I bought it from Wal-Mart... (I'm really going down hill here)... I should also mention that skinny jean lovers may have to give up their addiction to these sexy svelte things because eventually you can't get your calves inside a pair!

I kinda hope so...I hate not being cool..

-4- Addiction - I'm not talking about smoking, drinking, gambling or shopping..I'm talking about running!  Yes.. I had to take some time off recently as I was having a few hip/knee issues and I thought I was going to hang myself.  If I don't run at least 3 days per week I feel like a bloated, lazy, and tired slob.  I get pissed off and edgy... I need to get out there and get rid of my pent up energy and stress...it's addicting!  You don't believe me?  Read my prior blogs... I started this running thing with feelings of hate and contempt... and this Running addiction still happened!  This is only a part of the addiction... the other part is when you race or have a race coming up and you just have to/must beat your time or else...   I mean it's serious.  Leading up to the first race I ever did I didn't understand this...milliseconds after crossing that first finish line I understood it loud and clear.  Every race for me is an opportunity for me to beat my Personal Best (or PB not Peanut Butter)...sometimes it happens and sometimes it doesn't.  When it doesn't ... watch out.

-5- Eating - First (and I know this does not apply to everyone) but running has not made me lose weight.  Ok, I don't have a ton of weight to lose BUT it hasn't helped me regardless... (however I do now have these things called muscles which is weird)... Often after a race (not every run..just the race) I will treat myself to DQ..I just think I deserve it so there!  I have to keep in mind though that just because I'm burning 800 calories I can't eat 800 calories if I want to lose weight... a mistake I think a few non-runners turned runners make... but that's not all I have to say about eating... What I didn't know is that if you eat certain foods before you run you run the risk of (a) heart burn for the entire duration (b) puking (c) crapping your pants..  this is also for real...seriously.  I have not experienced B or C personally yet, but did just recently run past a woman in my last 10k who did.. ( C if you're wondering)....

OR..cross your fingers and hope for lots of these babies...

There you have it.  Now you can never say that no-body told you... it's all here in black and white.. no surprises!  Happy Running! :)

Dressing for Success Part III - Skin

How much is too much?

Today we'll be talking about skin.. don't worry... it will be a short (but not too short) article..

Professionals avow that the area between your bust and your knee's should be a 'skin free zone'.  Surprisingly (or not) this also applies to men.

 or 

Almost Work Appropriate - But not.

Skirts or dresses as a rule; should be kept at fingertip length which is generally 1-2" above the knee...no shorter!

This is about a foot above the knee..which is too short

This is a good length!

When you get dressed in the morning, be wary of the message you intend to send. 

Dress For Success Part II - Accessories

It's all in the Accessories

Not only can you find cheap accessories...but they can help you 'personalize' your outfit, or snazz it up to make you look like a million bucks.

Accessories however can also have the opposite effect.

They call this accessory over-load

Accessorizing your suit with a back-pack doesn't look overly professional; having said that..many of us bring back-packs to work filled with our lunch, our work-out clothes, or our 'shoes' for the day... and that's ok.. but perhaps carrying a nice tote or briefcase with your back-pack will help 'snazz' (my new favorite word) up your outfit.  You would be surprised to know how many professionals carry empty briefcases with them to work.. sounds silly...but true.

 or  

The briefcase might be the reason he's in GQ? Just sayin..

Feeling cold at your desk?  Professionals say it's best to have a cardigan or business jacket at your desk; donning a hoodie when you're cold not only distracts from your professional business attire, it may make you look like you want to be 15 again.. (I mean who doesn't... AND for the record..I have hoodies too!).  Always having a jacket at your desk comes in handy in the event of an emergency as well.. and I'm not talking about the kind of emergency where we have to walk down 50 flights of stairs for a false fire alarm.. I'm talking about the kind of emergency when an unexpected client or broker shows up at the office and wants to talk to you.. or when the CEO arrives in town unannounced.

 vs. or

Jewellery is great.  Especially for women.  Today there are so many options; faux diamonds, chunky jewellery, bracelets, necklaces...need I say more?  We should always be conscious not to over-do this though... too much jewellery and you may look like my favorite actor from the A-Team (yes that was once a show)... Mr.T.  He looked mean and powerful... but he overdid the jewellery piece a bit.

Nylons, ok...this is mainly applicable to women.  Serious professionals tend to stay clear of (i) fish-nets (ii) wildly bright coloured tights (iii) un-business like patterned tights (iv) Bare legs.  Bare legs can look sophisticated in the summer, and are more comfortable however some employers have a no bare leg policy year round. 

Personal style is very important.  It may surprise you to know that you can follow your company's dress code and still personalize your look...and that's where accessories come in handy.

Dressing for Success Part I

As many of you know I manage two teams of very busy and dedicated people in two different cities.  One of the way's I communicate with them is through email.  At our place of business we have 'Dress Code', one that I like.  I know personally that when I'm dressed professionally I feel more professional, not to mention I feel better about myself and the way I look. 

At the beginning of 2012 I decided to do an office 'blog' about dressing for success and I thought I would share.  I don't believe this dress code applies only to my office or my industry, but to all professional occupations. 

For fun, I have decided to do a 4 part series in Dressing for Success.

We often hear about our 'dress code'; we often see what others in our industry are wearing, and we sometimes have a hard time deciphering what "Business Casual" means; hence the reason for my series.

Let me first start by saying, I'm no fashionista! (As I'm sure you've already discovered) and there are a few things in my series that I've learnt about myself.

Please don't consider these emails a 'personal coaching session' rather 'tips' from your manager...or not..

Let's start with Shoes... hope you enjoy!

The shoes you wear to work say a lot about you.  You may not believe me, but it's true.  Even Forbes magazine had an article a few years back about what shoes say about a person (google it, I'm not lying).  Just because I'm old, doesn't mean that my thinking about shoes is 'out-dated' either... it still exists.. honest.

Flip Flops         -              Wearing these babies all the time may be indicative of a laid back personality..which is great..but it may also send the message that your are 'too' laid back..even lazy!  They make many a top ten list of what "Not to Wear" to work.  Flip flops are NOT like fine wine; they do NOT get better with age.

Remember they do NOT get better with Age!

High Heels      -         There is a fine line when wearing heels for instance, Black pumps may say "I'm sexy but conservative" whilst Red Pumps may say "I'm sexy (and professional) with a bit of a wild side (there is nothing wrong with a wild side if we know how to harness it)... Wearing strappy, silky, platforms scream "I want to be anywhere else but here!"...seriously they do.

It might be hard to walk to the photocopier too..just saying

                                                

Running Shoes             -           May indicate that you are a gym buff..which is good; driven right?  Driven to succeed, but they also say "I'm going to run away from here as fast as I can!"... They say "This is only my temporary gig before I get back to the gym"...this is true of both clean and dirty running shoes.

Crocs   -                           We may all own some of these babies..but we may not all admit it..(I kid..kinda)..Crocs might send the message that you prefer working in health care..or in your garden...or they might say "I like to relax A LOT"...When I say Crocs..I am not talking about faux crocodile pumps or loafers...(these are good) I'm talking about Crocs...

Especially pretty with Argyle Socks

Scruffy Shoes                -     These scream "I'm tired!"..and "I don't care!"..and "I hate dressing up for work!"..they do..whether these scruffy shoes are on the feet of a woman or a man it states the same thing... "I simply don't have time, so I threw on whatever I could find"...

So...as you can see now that you've read this article; shoes do say a lot about a person... clean, neat shoes show people that you take care of the small things, and pay attention to detail.