What to Do About Yoga, Sprinting and Hallux Limitus Toe Pain

Sit back, get comfortable, and let’s talk toes!

via GIPHY

I haven’t had a lot of problems with my hallux limitus recently because I don’t run as often as I used to. Interestingly (that is, if you find toes at all compelling), my left toe joint doesn’t bother me when I run sprints, whereas steady-state running causes it to get red, bulbous and angry like Trump after too much time in the tanning bed. So, if you’re someone who runs on occasion and has a hallux limitus problem, try doing sprints with walking intervals. Sprints are better for fat loss, too.

Quick side note…here’s my favorite sprint workout:

  • sprint 20 seconds, walk until your heart rate comes down
  • sprint 30 seconds, walk until your heart rate comes down
  • sprint 40 seconds, walk until your heart rate comes down
  • sprint 60 seconds, walk until your heart rate comes down
  • repeat until you reach 20 minutes (I aim for four rounds, but usually get 3 or 3.5)

In addition to sprinting and lifting weights, my husband and I recently started a beginner Vinyasa yoga course at a local studio. I am really enjoying it, but my hallux limitus toe…not so much.

Luckily, the instructor is awesome and showed me some ways to work around the annoying hallux limitus I have going on in my left big toe. Here are a couple of the poses that were bothering it, and how I am adapting the poses:

4 Limb Staff Pose (Chaturanga Dandasana)

This pose is similar to a plank, except you are down in the low portion of a push-up with your elbows close to your torso. Obviously, your feet seem like they would be flexed with your toes supporting some of your weight. As it turns out, though, you should actually be on the tip of your toes–like a ballerina.

via GIPHY

I know that seems difficult and super ouchie (technical mom term), but it is actually better for my lame, inflexible toe joint. Most of your weight, I learned, is supposed to be supported by your core and upper body. Your toes are really only involved for stabilization purposes.

Hallux limitus and yoga
4 Limb Staff pose on the tips of my freakish, big toes.

I know being on the tips of your toes sounds hard, but if you focus on supporting yourself with your core and upper body, you will discover that being on the ends of your toes is actually just fine. Just make sure your nails are trimmed if you’re one of those people who likes long toenails. Also, ew. No.

Crescent Lunge (Anjaneyasana) and Variations

Toey doesn’t likey. (I watch too many David Spade movies.) I figured this pose would be a problem because I have issues in other workouts when doing lunges and switch jumps. In the Crescent Lunge and also the Revolved Crescent Lunge (plus other variations I have yet to learn, I’m sure), the foot is flexed with the heel and the ball of the foot in line in a vertical position. Basically, the heel should be pointed up toward the ceiling.

Yoga and Hallux Limitus
How the back heel should look. (If you have a normal toe, you will have more flex at the ball of the foot and you won’t have your right knee tracking past your ankle–I simply can’t do it because of the toe joint).

But my yoga instructor said that with my hallux limitus, my left heel will have to be pointed back and my foot will be more at an angle than up and down like it should be. And he said that’s totally okay.

Hallux limitus and yoga
How I have to do the pose with the hallux limitus in my big left toe. Notice my left heel pointing back instead of up. But my right knee is in line with my ankle and I’m sitting into the pose better.

He emphasized that we are all built different and we need to accommodate our body’s structural differences.

via GIPHY

It has been my experience, so far, that even though my hallux limitus flares up a little bit after yoga, it is nowhere near as painful as after something like a half or full marathon. And because I have some other health issues that are keeping me from running very long distances these days, I don’t have to worry about it as much.

Buuuuut, if you insist on distance running, read my post on self-treatment options for runners with hallux limitus.

This has been Toe Talk with Kerrie. Good night and good luck toe you. (Sorry, I couldn’t resist.)

via GIPHY

How I Make Myself Do Things When I Don’t Feel Like Doing Anything

How I get myself to do things when I don't want to do anythingToday I don’t feel like doing anything. Well…I’d like to sit down in front of a Real Housewives marathon and eat all the marshmallows out of my son’s Lucky Charms. But I know if I do that, it’s all I will do all day.

The thought of working out makes me want to take a nap. Thinking about running errands makes me want to take a nap. The thought of writing, which I’m actually doing right this second, is making me want to take a nap. And I’m terrible at taking naps!

I just don’t feel like doing anything.

But remember that high school physics class with the weird teacher dude who used to blast classic rock before the lesson started? No? Just me? Okay, fine, I barely remember it; it’s just that and one actual thing about physics—the Law of Motion. And, full disclosure, I didn’t remember that it is called that—I just Googled it. Anyway, the Law of Motion says that an object in motion will stay in motion. And an object at rest will stay at rest.

So, guess what? I just had to get the writing motion started and now I feel like I’m on a roll. I’m in motion and I will stay in motion until something knocks me off course. Unfortunately, for writing, that could be a number of things. So many, in fact, that if I think about it too much, it’s scary. Simply losing my train of thought could cause me to stop writing and then disappear down some Internet rabbit hole (see photo below).

newtonheygirl

The Law of Motion is super cool (and I’m a nerd) because you can apply to pretty much everything. Even exercise.

If you’re like me, then you know that it’s so hard to get motivated to work out sometimes. Here’s me when I think about working out: I have to change clothes, put on shoes—are they downstairs?!—open my program, turn on music, get my weights out, then I’ll have to take a shower and dry my hair, and oh man, let me just sit down and rest because that sounds like a lot. Overwhelming, right? That’s why I’ve trained myself to NOT think about it.

When I noticed myself starting to think about working out too much, I stop thinking about it and I just do it. I say, “Nope. Stop. Get changed.” It’s just that little hump I have to get over because once I’m changing into my workout clothes and putting on my shoes, I’m already in motion and the workout gets done and then, THEN…watch out!

How I make myself do things when I don't feel like doing anything

Watch out because now I have all energy. Just changing my clothes, just typing one sentence, is like a little spark that lights a fire that grows and grows. I’m ready to take on the rest of the day now. I’m in motion and you better get out of my way or I will roll over you like that giant rock ball thing that chased Indiana Jones. And can you see how my writing is getting better and funnier (please say yes) becuase now I’ve been in motion for about 500 words and I’m just feeling warmed up.

Look out, MS Word, I’m coming for you next!

Friday Recap and Results: Forgiveness

Well, this week went fast. The first week of my fourth round of Metabolic Prime is done and DONE. We are expecting a big rain and wind storm here in the Pacific Northwest, so I’m going to make this recap and results post quick.

Recap:

My nutrition choices this week were off-point. More of an oval shape. I have a serious tortilla chip problem that I will probably have to seek help for.

My workouts got done. Earlier in the week was tough, though, because my sleep was so bad, but it got better. Today, I had a great workout. I switched to 20-pound dumbbells for a majority of the lifts, too, so that’s a win.

I did not walk as much as I wanted to this week. I often got only 5,000-7,000 steps. The goal is 10,000 or more.

Friday recap

I’m keeping up with my bullet journaling! I just got a new one–a real one–and am busy setting it up. It has helped me stay on task most days. The one thing I’ve been ignoring, however, is my daily goals chart. Which reminds me…

I just finished reading Ann Patchett’s book The Getaway Car (<-affiliate link, thank you), which is about her experience becoming a novelist. In it, she talks about forgiving herself during the writing process, but I believe it applies to many things in our lives, including our fitness journeys:

“Forgiveness. The ability to forgive oneself. Stop here for a few breaths and think about this, because it is the key to making art and very possibly the key to finding any semblance of happiness in life.”

I forgive myself for those days when I ate so many chips I made myself sick. I forgive myself for not getting all my walks in. Life is too short to dwell on what happened last week. Tomorrow is a new day. Onward and upward. (Hope I take my own advice.)

Results:

Somehow, despite my poor choices, my weight stayed the same as last week at 151.6 and I lost a half inch on my hips and waist. So, I don’t know. I think my body is super comfy at 151.6 right now. I don’t mind. What I’d like is for some inches to come off my belly and hips and thighs. The answer, I know, is nutrition. I can’t eat half a bag of chips if I want better results.

Here’s my pic after my first week of my fourth round of Metabolic Prime:

Metabolic Prime Results Round 4
Metabolic Prime: Round 4, Phase 1, Week 1

Plan:

So, next week, I plan to focus on nutrition. The good news is that I’m starting a new part-time job and so there’ll be less opportunity to seek out the chips. (Of course, I could just not buy the chips.) However, there’ll be more opportunities to stress eat.

Forgiveness. Forgiveness. Forgiveness.

Metabolic Prime Changed My Body…and My Mind

How Metabolic Prime Changed My Body
August 2016

You guys know I love Metabolic Effect, and if you’ve been following me for a while, you know that I’ve been doing ME’s program Metabolic Prime since February. Click here for all my Prime posts.

I went from this:

Metabolic Effect | Mom vs. Marathon
February 2016

To this:

Here's What I'm Doing to Get Fit
August 2016

The second picture is after my second round of Prime, but that’s how much I love it and how much it helped me.

I’m about to start another round of Prime on Monday. Want to do it with me? It is open for enrollment again (BUT JUST UNTIL SUNDAY, OCT. 9 so sign up now!) and if you use my link here – http://momvsmarathon.metabolicprime.com/wsl/momvsmarathon – I get a little kickback (so thank you in advance).

Here’s a little bit about Metabolic Prime:

It was created, and is led by, Dr. Jade Teta from Metabolic Effect. The workouts have four phases, each are three weeks and there are three workouts each week: Awaken, Energize, Overload and Max. (Overload and Max are my favorite phases, naturally.) Within the workouts, there is instruction on personalizing your workout. You can use dumbbells, no weights or stretchy bands–whatever you already have! I like dumbbells.

THE WORKOUTS ARE 15-20 MINUTES LONG! They are 15 minutes and then there is a 5-minute bonus workout you can do if you want, but is not required. I always do it because I like to get even more sweaty. LOL

I have transformed my body through nutrition (see below) and these full-body workouts. I love that they are fast, but they are tough. I don’t feel like I need more after doing a Metabolic Prime workout. It helped me go from a “more exercise is better” mindset to a “smarter is better” mindset.

Prime also comes with a lot of really important information about nutrition and metabolism. For me, the nutrition was a total game changer. I learned that I need a lot of protein, lots of vegetables, and a moderate amount of fat and starch.

The program comes with the four 3-week-long exercises, a workout calendar, a body transformation tracker, a “rapid results” quick-start guide, 12-weeks of meal plans and ideas, and more information that will help you on your fat-loss journey.

I don’t know what else to say! I love Metabolic Prime and I wish everyone could experience the same success that I have enjoyed.

And, you guys, it’s super affordable. It’s only $37! Order here by Oct. 9: http://momvsmarathon.metabolicprime.com/wsl/momvsmarathon

And let me know if you have any questions. I have been following ME for a long time. 🙂

How to Get Back Into Running After a Break

howtogetbackintorunning

It’s so easy to get out of running, isn’t it?

You’re going along just fine and then WHAM-O. You get sick or injured or stressed or busy or bored or sad or happy or sneezy or nothing even happens at all, and you find yourself going a few days without running. Next thing you know, it’s been a week, then it’s two weeks and then you’re like, “I don’t even need you, running. I’m good.”

But then one day you’re going for a nice walk with your partner and the evening is cool, but warm, and the sun is setting, but there’s plenty of light, and you see the trail and you think, “Man, I could really go for a run right now,” and that’s when you know you need to get back into running.

So, how do you do it? “They” say about two weeks off is enough time to lose your running endurance, so that kind of sucks. But what is it you are trying to accomplish with your running anyway?

This is the first thing you need to answer before you even lace up your shoes.

Decide Why You Want to Run

Reasons to run vary for everyone, but some common answers are:

  • To keep up with friends
  • To accomplish a half marathon/marathon
  • To lose weight
  • To get strong
  • Therapy
  • To wear cute workout clothes

Hey, I’m not judging here. I’m just here to help. (Besides, I’ve been known to exercise just for the workout clothes.)

But you really need to answer the question: Why do I want to run? And then I suggest you write it down somewhere, such as in your journal. (I have this sweet Believe Training Journal by pro runners Lauren Fleshman and Roisin McGettigan-Dumas that is freaking awesome for keeping track of your running and/or workout goals.)

How to Get Back Into Running | Mom vs. Marathon #training #running #workouts #journals
My Believe Training Journal

You could also write your “why” on a cute sticky note and post it on your mirror. Or take a picture of it and make it the screen saver on your phone.

Write it down because, if you’re anything like me, you’ll forget what it is by the time you finish reading this post. (Sorry I’m so long-winded.)

But why do you need a “why”?

When you have a “why,” it is much easier to keep the motivation to do the things you want to do.

Hey, we all know that as soon as you get sleepy, sad, hungry, sneezy, dopey, whatever, that you will have an easy opportunity to quit. Even if you don’t want to quit. Like my dad used to say: Motivation does not grow on trees. Okay, he did not say that, but he should have.

It is true, though, that motivation does not show up every day. But, if you have a “why,” motivation is a lot easier to find.

Say you’re feeling particularly lazy, er, sleepy one day, and you don’t want to go for your run. But then you see your “why” on the bathroom mirror. And, you’re like, “Oh yeah. I want to be a kick-ass superstar PR-busting runner in my half marathon this fall.” So you splash some cold water on your face, put on your Spandex and head out the door (or step onto the treadmill, whatever you do–like I said, nobody is judging here; this is a safe space).

How to Ease Into Running

Even if you ran a rockstar 10-miler before your running hiatus, you should probably ease back into running that far. First, 10 miles can sound super intimidating if you’ve been on a Ross and Rachel (AKA “a break”).

How to Get Back Into Running | Mom vs. Marathon #running #training

Or maybe you’re like me and conveniently forget (like childbirth) that 10 miles is actually pretty far, and your brain is like, “Oh yeah, no prob,” but your body is like, “Oh yeah, f*ck you.” Go with what your body says on this one. Trust me.

This leads to another reason to ease slowly into running: You could possibly hurt yourself and then you’ll have to stop running again, and that’s not what we’re going for here.

So, easy back into it. When I say ease, I mean run slow and limit your time and days running.

Run maybe three days a week for 30 minutes each day for a couple weeks. Or, if you must do a long run, make it at least half of what you did before your break, or even less depending on how long your break was.

Been away for a few months? Yeah, you need to start over, so forget about what you did before. Think of this as an opportunity to do things right this time because, we all know, the last time you set a running goal, you screwed it up royally, which is actually a good thing because it means at least you did something and you deserve a crown for that.

If you need a plan, Jeff Galloway’s website is a great resource for beginning or returning runners.

Sprint Your Way Back Into Running

Okay, so maybe your “why” isn’t distance-running related. Maybe you want to lose weight by running. The best running for weight and fat loss, I’ve read (and found out personally), isn’t long, moderate-intensity runs. Nope, it’s a couple of sprinting sessions a week, and then once a week, a longer, super-slow run. A jog, if you will.

How to Get Back Into Running | Mom vs. Marathon #jogging #running #ronburgundy #meme #runningmeme
Ron Burgundy knows what I’m talkin’ about.

Or maybe you need some cardio to go with your weight lifting plan. Or maybe you just want to wear the cute Lululemon crops. Or maybe you just feel like running!

Sprinting seems like a counterintuitive way to “ease” back into running, but the thing about sprinting is that there is a lot of rest, which is why sprinting is one of my favorite ways to run. You go hard, and then you walk. Go hard, walk. Go hard, walk. And when I say “walk,” I mean, look at Snapchat.

Do that for 15-20 minutes, and you’ve got your run in for the day.

Running isn’t all about mileage, guys. Again, it obvs depends on your “why.” If you want to train for a marathon, this sprinting stuff won’t work for you in the long run (hahaha).

I hope this helps you get back into running. I am in this place. I am ready to get back into it. I will be going the sprinting route, at first, because my “why” is body composition (fat loss). What’s your “why”? Leave it in the comments.

Tips and Resources from this Article:

  • Ask yourself: “Why do I want to run?” Nail down your reason to help you keep motivated.
  • Write your “why” down on a sticky note, or in a journal like the Believe Training Journal.
  • Ease back into running by starting slow. Check out Jeff Galloway’s website for help.
  • Try getting back into running with sprinting. Here is my favorite sprint workout, which is from one of my favorite books on fat loss, “The Metabolic Effect Diet”: Sprint 20 seconds. Walk till your heart rate (HR) recovers. Sprint 30 seconds. Walk till your HR recovers. Sprint 40 seconds. Walk till your HR recovers. Sprint 60 seconds. Walk till your HR recovers. Do that for as many rounds as you can for 15 or 20 minutes. Then go for a nice 10-minutes cool down walk.

How to Get Spartan Fit

How to Get Spartan Fit
My son, 8, learning the army crawl.

I have a mild obsession with the Spartan Race. I’ve never done one. I want to. But I’m also a chicken. Plus, I like to train for races and I never knew how to train for a Spartan Race.

When Joe De Sena wrote his first book, Spartan Up, I got to read a copy of it. I liked it enough. It was more about how he came up with the race and about the Spartan lifestyle. It was a little hard core for me at the time. I was hoping for some training ideas.

Guess what? Joe De Sena’s second book, Spartan Fit!, is exactly what I was looking for.

I was lucky enough to get an advanced copy to read for free, but as always, I will be totally honest in this book review.

The new book, Spartan Fit! which you can pre-order and get free shipping with this link, will be released on August 30.

The book starts off again sharing De Sena’s Spartan lifestyle and how others live the Spartan lifestyle. The book also includes a history lesson on what Spartans were really like. It’s all interesting, but JUST GET ME TO THAT TRAINING INFO. (He does give permission to skip ahead right at the beginning, though. It’s like he can read my mind!)

The training section is just what I wanted: a plan of attack. Spartan Fit! gives you a 30-day training plan that is pretty intense from the get-go. That being said, you control your level of intensity. You can easily decrease (or increase) the intensity based on your fitness level. In fact, me and my son did the first day of training together this week.

Day 1 of the plan called for certain exercises to be done at certain distances, but I cut the distance back a little since I was going to be training with an 8-year-old.

WE HAD A BLAST doing the workout. We did army crawls and bear crawls and sprinting and skipping and pushups right out in public at the local park. We got grassy and muddy, too.

How to Get Spartan Fit
Army crawl!

The nice thing about the book is that there is a section that explains how to do the exercises…you know, if you’ve never army crawled before. (It does take a little practice.)

Today, we’re supposed to carry buckets of dirt around the yard. Totally looking forward to it!

There is a more advanced training plan for more experienced Spartans, as well, that looks super hard core. Some Spartan Elites, such as Amelia Boone, talk about their experiences and Spartan lifestyles in the book, too, which is fun. Finally, the book has some real-food recipes in the back.

The real meat of this book, though, is the 30-day training plan for your average peeps like me. If you’re interested in training for a Spartan Race or if you’re looking to add some non-traditional strength training to your running routine, I would definitely recommend Spartan Fit!

How to Get Spartan Fit
Me and my son after our first Spartan workout from the Spartan Fit book being released August 30.

PS: Don’t forget to catch a new episode of Spartan: Ultimate Team Challenge on NBC tonight!

Interested in Getting Lean? 2 Fat Loss Books to Get You Started

Interested in Getting Lean? 2 Fat Loss Books to Get You Started

Guys, I’ve been hearing from some of you about fat loss and I want to make sure you are getting started the right way! I know I’ve shared these books on fat loss before, but I can’t emphasize enough how important these and Metabolic Effect have been to my journey.

The Metabolic Effect Diet

The Metabolic Effect Diet by Jade and Keoni Teta is the book that started it all for me. It was recommended to me by my friend Karla (check out her blog Running on Eagles Wings). I am so glad I read this book first because it gave me healthy advice on fat loss. It taught me how food affects my hormones and taught me to become a diet detective.

I learned how to eat based on my own body and nobody told me I had to cut out anything. I didn’t have to go on some crazy low-cal diet or only eat celery all day. (Gross. I am not a fan of those stringy green sticks…unless they have a crap-ton of peanut butter on them.)

Jade and Keoni present the science behind fat loss in an easy to digest (haha) way in this book. The only thing that has really changed is the recommendation to “never let yourself get hungry.” A little hunger is okay—no need to eat every two hours. See next book.

The book has a quiz to help you identify a place to start in your diet detective journey, nutrition advice and an exercise plan that focuses on 20-minute HIIT workouts you can do at home with dumbbells.

Lose Weight Here

Lose Weight Here by Jade and Keoni Teta was a good read when I was ready to take fat loss and muscle-building to the next level. It is basically an updated version of The Metabolic Effect Diet.

This book taught me the difference about getting lean and building muscle, why that’s so hard to do at the same time, and how to do it.


Jade and Keoni have you alternating two fat-loss lifestyles: Eat More, Exercise More and Eat Less, Exercise Less. There is nutrition advice and complete workouts for both lifestyles: short HIIT workouts for one phase and traditional weights workouts for another phase.

You will need to play diet detective a little bit with this book, too, but that concept is discussed, so you’ll have plenty of guidance.

Free Fat Loss Resources I Trust

JillFit.com: Jill Coleman is a Metabolic Effect coach, and an excellent resource for fat-loss friendly exercise, as well as nutrition and mindset articles.

PrimeLifeFit.com: Tara Ballard is a Metabolic Effect coach and a runner! Her perspective is especially helpful if you are interested in running and fat loss.

MetabolicEffect.com: Obviously. 😉