Goals for 2015

The other day I was filling out a scholarship application and it asked me to state my goals. To me, that was very broad. What do they mean? Do they want goals for the next year, the next five, the next twenty? I have many goals, that range from daily goals to goals about growing old. I like to have a few goals at a time, several smaller ones that lead up to a larger one. Here are my running goals for 2015.

Become Faster

Last year I was upping my distance to conquer new races, but this year I'd like to focus on improving my 5k and 10k times. 5k's are plentiful in the summer time so I will have many opportunities to PR.

Do another run streak 

After participating in the Runner's World Run Streak, I have found that I like running every day, but it is not something I'd like to do year round. I plan on doing another run streak during Lent. This year that is from February 18th to April 2nd. My pastor always says that Lent is necessarily about giving something up, but something can be added as well - what a perfect time for a run streak!

Run every local race

As with my goal of wanting to become faster, I need to give myself the opportunity to test that in a race. Almost every neighboring town holds a race during their weekend celebration. Last summer I only ran one, but this year I am going to try to run them all. 

Help someone start running

I not only want to help someone start running, but help someone fall in love with it. Running can help people deal with internal and external conflicts in their life and I would love nothing more than to show someone that. I know that not everyone falls in love with running the way runners do, but my goal is just to find one person and nudge them in the right direction to a happier and healthier life. 

Running on Vacation

I hope everyone had a wonderful Christmas spent with friends and family focusing on presence not presents.

This past week, I traveled to South Dakota with my boyfriend's family. We stayed in a beautiful cabin near Hill City in the Black Hills. I love mountains (the Black Hills aren't really mountains, but they are to me) and forests.

I was a little worried about running every day for the Runner's World Run Streak in a place I had never been before. Luckily as we were pulling into our cabin on Tuesday evening we crossed a paved path.

On Wednesday (Christmas Eve) I got Grant to run a mile with me then I did BBG with his mom after.

On Thursday I ran by myself. I ran further down the path since I was going more than a mile and ran through this beautiful tunnel of trees.

On Friday I did two miles and half of BBG for that day - I was starting to get sick and feeling weak.

I didn't have time to run Saturday morning before I left, so I got a quick two miles in on the treadmill at home before Christmas supper with my family. 

Running on vacation can be wonderful, but it took a little extra preparation. I had two small bags more than everyone else - winter running requires a lot of clothes! I was up before the whole house and ran as the sun rose so I wouldn't miss out on any activities for that day. 

I would visit this area again. I'd like to run this path in the summertime! I am very grateful to the Tweetens for letting me tag along and spend Christmas with them.

Katelynn

xx 

I like big calves & I cannot lie

The other day I was scrolling through Pinterest and saw a pin that claimed it had the secret for getting thin calves. Interested, I read the article.

The article said to avoid running hills, resistance training, and jumping. WHAT? How can one be truly physically fit while completely avoiding those things. Hills are a component of nearly every road. Resistance training keeps muscles active. Jump rope is great cardio. Hey kids - don't jump rope at recess or your calves will get too big and your life will be miserable.

After reading it, I was so disgusted. Not at my calves, but at the concept that muscular calves shouldn't be desired.

As a teenage girl, I don't always love the appearance of my calves (I think they look giant while wearing flats). But as a runner, I love my calves. They propel me up hills and keep me moving forward. My legs have carried me over many miles and that is so much more important than how they look.

Our bodies are very sophisticated machines capable of incredible tasks, yet we still don't feel worthy because they don't look like those of our peers. Fitness isn't about what your body looks like, it's about what your body achieve when you set your mind to it.

Katelynn
xx

2014 - A Year of Firsts

Ahhh, December, a time to reflect on the year that is nearing its end.

 In 2014 I watched some good friends graduate, saw my boyfriend, Grant, go off to college, started my senior year of high school, and legally became an adult. A lot of things happened in my life this year, but a lot of things also happened in my fitness journey. I accomplished some feats in 2014 that two or three years ago I never would have dreamed of. 

I ran my first 10k.

Woo-hoo. 6.2 miles. Some people consider that an easy run, but for me it was a big deal. I don't remember the particular reason why I wanted to sign up for it. None of my friends were running it so that wasn't the reason. It was a part of the Fargo Marathon in May. May 10th to be exact. My main goal was just to finish. This was the first real race I had ever ran in, and it was a great experience. I will definitely run another race in the Fargo Marathon.

I ran my first half marathon.

I consider this first a little bit more of an accomplishment. About a week after my 10k in Fargo, I was signed up for a half marathon at the end of August. I spent my entire summer dedicated to training for this half. I would get up at 4:30 on Satudays for my long run, usually done near Grant's cabin at Sakakawea. It took a lot of dedication and self motivation to get up 3 hours after finally falling asleep from watching fireworks on the 4th of July. That hard work paid off when I crossed the finish line at the GoFar Women's Half Marathon in Fargo. When I am struggling to get through a short run, I just remind myself self that I have ran 13.1 miles and 3 shouldn't be a big deal.

Only two firsts this year? The list seemed much longer in my head.. Still, 2014 was a great year for me and I can't wait to accomplish many more things in 2015!

What did you accomplish in 2014? I am eager to hear :)

Katelynn
xx

What Motivates Me

Ever have days when lying in bed watching Arrow (currently obsessed) on Netflix sounds much more appealing that working out? Me too. Here are some things that get my butt out of bed and moving.

theBERRY

theBerry is the sister website/app to theCHIVE and it is geared more toward women. My favorite category is Daily Motivation. I always look at the DaMo while eating my pre-workout snack. Here are a few of my favorites from theBerry:

Blogs

Reading other blogs from people with the same interest is a huge motivator for me. As I've mentioned before, I like to read on the treadmill and blogs are my current favorite to read. My favorite blog right now is The Fit Switch. We don't have much in common besides loving fitness, but does there really need to be more? She is a great writer and I love getting emails that she has a new post!

Magazines

I mean what runner doesn't like Runner's World? They always have tips, workouts, and inspiring stories. Today I finally got my iPad hooked up to get Runner's World and a bunch of other magazines free through the state library (thanks to Miss Johnson's help!). 

Pinterest

Scrolling through the Health & Fitness category can usually give me an extra push to go workout. I also love finding healthy recipes on Pinterest (I am a foodie :)). 

New Workout Clothes/Gear

I am a girl, so I am wired to like shopping (c'mon, we all enjoy shopping for something). My favorite thing to shop for is workout clothes, ask my mom; we can't go to Scheels without me browsing the athletic section. Even if it is something as simple as a new headband, I am so excited to workout with it. If I buy new running shoes, I am usually aching to get home to try them out! This can be an expensive motivation tool, but it doesn't have to be. I always look at the clearance rack (just because it's not "in style" anymore doesn't mean it won't serve its purpose!) Target and JCPenny also have some good workout clothes. 

My Fitbit

My mom bought me a Fitbit a few months ago and I absolutely love it! It is amazing to see how many steps a short 3 mile run is (wish I would've had it for my half training) and how inactive I am during the school day. If I wasn't running daily, I would only be getting in about 2,000 steps a day. It kind of bothers me that it is a standard that to learn we must sit. When I have a career someday I will definitely have a standing desk.

Those who cannot run

I am so blessed to have two legs that I can run on whenever I please. There are so many people out there that would give anything to run and here I am some days loathing about having to run. I don't HAVE to run, I GET to run. Remembering that I have a healthy heart, functioning lungs, and able muscles to get me through a workout is motivation enough. 

Myself

I can have all of the external forcing working to motivate me, but there needs to be some fire within. At the end of the day, no one is there forcing me workout. I have to motivate myself whether it is the promise of a treat or knowing I will get that endorphin rush as soon as I complete my workout, I am the one who says "I am going to crush this!" 

What motivates you? Comment below; it might just be my newest form of motivation as well!

Linked up on The Fit Dish!

Katelynn
xx

Beach Body Guide

Kayla Itsines

If you haven't at least heard of that name I am going to assume you that live under a rock, or never engage is social media (basically the same thing). 

Kayla Itsines is a personal trainer from Down Under (Australia - if you really do live under a rock). I found her on Instagram (@kayla_itsines) a few months ago thinking "Oh, this chick is pretty fit, I am going to follow her for some extra motivation." After for following her for awhile, I realized that she has an ebook guide. I saw her clients' transformations I decided I was going to do her guide. 

I was currently in the middle of volleyball season when I wanted to start. I made myself wait to begin until after the season so I could focus 100% on my senior year of volleyball (que tears).This morning I finished the last resistance training session of week 4. That month flew by!

First a little background on the ebook...

Viewing the book on my computer was a little intimidating, so I printed it out and put it into a binder instead. Each week of workouts is laid out; Monday - legs & carido, Wednesday - arms & abs, and Friday - full body. Since I just completed weeks 1-4 I will only discuss those. For the first month, the plan consists of 2-3 resistance workouts, 2-3 LISS sessions, and one stretching session. The resistance workouts are designed in a circuit of 7 minutes per set. Four exercises with specified reps are repeated for 7 minutes. For example if you complete 10 squats, 10 burpees, 10 mountain climbers, and 10 lunges before the time is up you start again with squats. I didn't really understand this concept on day one, so I did the reps and was done in about 5 minutes (way to not read directions Katelynn). There are two sets illustrated in the book. You do each one for 7 minutes then repeat. The total resistance workout is 28 minutes plus the time in between sets feeling like this girl I have never met is trying to kill me. #DeathByKayla. It's a legitimate hashtag on IG.

The other main component for the first month is LISS training. It stands for Low Intensity something or other. It's basically walking at a quick pace, but I like to fit my running days in on the LISS days. The minimum time for LISS is 35 minutes. I'd usually warm up walking for 5-10 minutes, run for 15-30, and then walk again for 5. 

It's not cheap, but so far I think it's worth it. Also, knowing good money was paid for the guide keeps me motivated. Also, it is not easy! Just because it is a guide geared toward women designed by a woman does not mean the workouts consist of easy exercises. I am a relatively fit person and began this guide in pretty good shape and it still kicked my butt at times. [Push-ups are not my friend, but I am learning to love them.] The workouts pass by quickly and I'm done before I know it, usually rejoicing when I hear the timer ring for the final set to be over. 

I am not saying "go out and by this book today!" It may not be for everyone, but it works for me. She actually just released a bigger and better version, with pre-training and more details (I just downloaded mine this afternoon!). If you're interested, read some reviews about it and look at her transformation photos; do your homework.

After a month of fully dedicating myself to her guides, I feel like I am a part of a movement. Fitness isn't about counting every calorie or spending hours at the gym. Fitness is about fueling the body with the right foods and keeping the muscles active. I am proud to be a member of Kayla's army (we've got guns ;) ) and I feel accomplished to be 1/3rd of the way done with the 12 week guide.


Katelynn
xx

Why a blog?

Like I said in my previous post, this is so not me. But in the same breath it is so me. I like to write and journal. Putting my writings out for the whole world to see is what is kind of scary (that is if anyone is even reading). 

I have been reading a few different blogs on the treadmill lately. I know that sounds extremely nerdy, but I don't like running in the cold and reading is a much better distraction than TV. Most of the blogs I have been reading are about women (girl power!), but many of them are old enough to be my mother and have children of their own. With that being said, I don't have much in common with these women and therefore for it is difficult for me to relate to them. I don't have to fit in runs while my kids are napping or find a babysitter for long runs. I simply don't have those problems. 

With my blog, I hope to encourage girls my own age that running, being active, and eating healthy aren't just things fitness addicts do. Everyone should do them, especially young women (& men)! Why not get yourself used to a healthy lifestyle while you're young so it is engraved in our brains for when we are a little bit older and will really appreciate our younger selves for looking after our bodies. I know as young adults it is difficult to live a healthy lifestyle if our family isn't on board since we still live at home. Trust me, I am still currently facing that struggle. My family has been the biggest supporter of my races and such, but they have also been the biggest enemy. Teasing me when I would turn down seconds or dessert because I should "live a little." Little did they know I felt way more alive while running or working out than I ever have stuffing my face with foods that I would just regret later. 

Fortunately, I am lucky enough to have my own exercise room in my house. My exercise room is my sanctuary, no one is allowed in and my parents know better than to bother me while in there. I have a treadmill, which I bought about a year ago with my own money, a stationary bike, and an open area to do various workouts. Even if you don't have the room or equipment to workout at home, most schools have weight rooms. If one is driven enough, regardless of their environment (friends/family/access to facilities), they can live a healthier lifestyle. 

The other aspect of a healthy life is good eating. Don't get me wrong, I love my sweets and occasional super cheesy pizza, but I do try to eat healthy. I know my metabolism won't be this great for the rest of my life, so I am already forming non-toxic habits. If a family really stresses family meals (mine doesn't) and healthy options for meals aren't available being totally healthy can be very challenging. But you can get your family on board to eat a little healthier. Volunteering to cook the meals is a great chance to change family diets. 

I don't want to be a part of a cyber generation where all we do is sit behind a computer screen (doing that right now.. OOPS). I want to be a part of an active generation, where exercise and eating healthy aren't shamed, they are coveted.

So let's get sweaty and stick together (pun intended) fellow teenagers! Don't shame your friends for bringing a healthy lunch to school or for exercising, encourage one another to live a healthy and active lifestyle. 

Katelynn 

xx

A Little About Me

Whoa, a blog. 

This is so not me, but I'll explain why I wanted to start one later.

First of all, I am not fast. I have never been in cross country or track. I run solely for the sake of my own sanity. I have been running consistently for about a year and a half and I still find it difficult to call myself a runner. I have completed several 5k's, a marathon relay, two 10k's, and one half marathon. Key word: completed. I don't run races because I think I could win (LOL at that thought). I run them because crossing the finish line, regardless of my time, is an accomplishment and another notch I get to put in my young belt. 

 

Enough about my short running history. I am an 18 year old girl from rural North Dakota; hence my blog title. I live on a ranch and go to school in the next town over because my city of residence has a population of about 90 people. I am a lover of cats, dogs, books, Netflix binges, and chocolate. I enjoy shopping, mostly for running things, spending time with my boyfriend and family, and long runs on the beach. Wait, I live in the middle of nowhere. What beaches? We're landlocked. 

It's not the longest post, but be nice. I am new to this. 

Katelynn 

xx