Runnergirl Training

Monday, September 26, 2016

Giveaway! HyperGo After Sport Wipes

hyper go wipes after sports workouts running clean up shower quick giveaway win enter



written by runnergirl training

It's giveaway time! This giveaway is for HyperGo wipes for quickly cleaning up after workouts on the go! See how to enter below!

Product Review: HyperGo After Sports Shower Wipes

Hyper Go Wipes After Workout Run Race Shower Clean


written by runnergirl training




How many times after a workout have you wished for a quick & easy way to clean up? Maybe you have to return to work, rush to a meeting or have 10 errands before you can go home & shower. Enter HyperGo wipes! See below!

Friday, September 23, 2016

Race Day Prep - The Final 2 Days

flat runner race day prep countdown socks shoes hat water


Written by runnergirl training


After months of preparation it is almost race day! The last few days and hours before the race are still important and can have a major impact on your race. The following are a few guidelines for when you are two days prior to the big day.

flat runner race day prep countdown compression socks running shoes


Two days before:
This will be your next to last (or last) workout. This is a great way to get rid of pre-race jitters. It should be a short and low intensity workout. Or take it as a rest day from exercise.

To “carbo-load” or top off muscles with stored glycogen (fuel) you will want to start eating complex carbohydrate foods. If you have just finished a high intensity or volume/mileage week now is when you want to replenish the stored carbohydrates. Select options such as oatmeal, whole wheat bread, cereal and pasta and rice. Make sure to not eat too much more fiber than you are used to otherwise it may lead to stomach and GI problems. Remember to drink plenty of water to help digest all of the complex carbohydrates.

Try to be off of your feet. If you work a job where you are standing or walking try to take breaks and prop up your feet. Wear compression socks to help reduce leg fatigue and swelling. This isn’t the day to go to the zoo or walk the mall for 4 hours.

Make sleep a high priority. Ensure you get at least 8 hours of sleep.


One day before:
Have one last very short and light intensity workout or take it as a non-exercise day. Again, this is mainly to dispel pre-race jitters. This workout is not going to improve your conditioning level.

Continue to eat complex carbohydrate foods and hydrate. Don’t try any new foods.

Make sure all of the race day gear is together, money for parking, water bottles are filled, etc. If you haven’t already done so, map out where you will plan to park, where registration/chip pick up is located, decide if you are going to check a bag with the race (if offered), etc. Tomorrow should have no surprises so make sure everything is in order. On social media it is called a flat runner to set out all of the race day items & arranged like a flat runner. It helps to know that you have everything necessary. 

flat runner race day prep countdown water bottle race dots flip belt


Race Day Gear:
Safety pins or Race Dots for bib/race number
Heart rate monitor
Water bottle or hydration belt/vest
Shoes – make sure laces aren’t ripping
Socks – Make sure it is a pair you’ve worn before
Anti-chafe stick or Body Glide – for high chafing areas
Sunscreen
MP3 player or phone
Headphones/ear buds
Mid-race snacks, gel, electrolyte chews
Waist pack or FlipBelt
Baby wipes, hand gel, towel to sit on in car post-race
Change of clothes


Don’t obsess! Make sure to do relaxing or brain-occupying tasks. Again try to stay off your feet and wear compression socks.

Get plenty of sleep, again at least 8 hours. Relax and know that you have diligently and adequately trained.



Race Day:

Set more than one alarm! I speak from experience.
Try to keep calm. Everything has been well-planned so no need to be a bundle of nerves.

Eat something light and what you are used to eating early mornings. Begin hydrating as soon as you wake up.

Make sure you have the entire list of gear before leaving the house.

Once you arrive at the race, make sure to bring all necessary gear with you & not forgotten in the car.

Follow other runners to the registration, bag check, timing chip pick up areas.

Have confidence in yourself & your hours spent training. If you do feel pain during the race remember that you can stop or walk if necessary. Most of all, have fun and relax! You did it!




All items pictured or mentioned are my personal items. I was not asked to feature any of them. I received no compensation to mention the items or brands. All items I personally use daily.

Wednesday, September 21, 2016

Cross-Training For Runners

cross training for runners exercise injury prevention


Written by runnergirl training


Cross-training is an excellent way to allow muscle recovery from running and continue to work on fitness. It is a great opportunity to hone other performance skills, prevent injuries & stave off boredom. See more below!

Tuesday, September 20, 2016

Product Review: Arctic Zero

arctic zero lactose free whey protein ice cream fit frozen dessert



Written by runnergirl training

Arctic Zero is a fit frozen treat as an ice cream alternative. They offer pints and chocolate dipper bars both in a variety of flavors. Arctic Zero using special ingredients to make their products wholesome. They have several nutritional facets that make them unique. They don’t use any artificial sweeteners, colors or flavors. See more below!

Saturday, September 17, 2016

Product Review: Bali Body Tanning Oils, Moisturizing Sunscreen SPF 15 & BB Cream SPF 15

Bali Body Tanning Oil SPF Sunscreen Lotion BB Face Cream Product Review


written by runnergirl training


Bali Body is an Australian based company who makes tanning oils and skin care products that are free of parabens and harsh chemicals. They are plant-derived, seed based oils full of vitamin E, rose hip oil and jojoba and much more! I love that their products are vegan and cruelty-free!

I have previously reviewed the Bali Body Natural Tanning and Body Oil and the Bali Body Cacaco Tanning Oil here. The Natural Tanning and Body Oil is a lightweight moisturizer and will bring a tan when skin is in the sun. The Cacaco Tanning Oil gives an instant light bronze look even without sun exposure. If using them I the sun please remember skin protection with SPF lotion.

I personally choose not to expose my skin to direct sun. In 2013 I lost my mom to melanoma skin cancer. It is very aggressive and does horrible things to the body. I use these products without direct sun exposure, to moisturize, give a light glow to my skin and help my skin to be healthy with a flawless appearance.

Bali Body Tanning Oil SPF Sunscreen Lotion BB Face Cream Product Review

I love both of the previously reviewed products and use them every day. I have added a few more Bali Body products into my routine.

Bali Body Tanning Oil SPF Sunscreen Watermelon BB Face Cream Product Review


The watermelon Tanning Oil has a pleasant light watermelon scent. Like all of the Bali Body oils it applies smoothly to your skin and soaks in as it moisturizes. Bali Body watermelon body oil leaves skin smooth & refreshed with a light scent of watermelon. This tanning oil will give a deep tan if skin is exposed to the sun. Without sun exposure it gives a light hint of a glowing skin. The natural skin softeners such as vitamin E and almond oil help smooth out blemishes or uneven skin texture. The watermelon seed oil boosts the natural production of melanin to darken the skin.

Bali Body Tanning Oil SPF 15 Sunscreen Lotion BB Face Cream Product Review

Bali Body Moisturizing Sunscreen SPF 15 gives skin every day sun protection. It can be mixed with the body oil when applying it or can use it solo. I find it is slightly thick at first but a little bit goes a long way and blends well onto skin. It is a great skin protector & lightweight when wearing. I can touch my skin without finding the typical greasy SPF lotion feeling. The Bali Body SFP lotion protects against UVA & UVB sunrays. It gives me confidence to know both the cancer causing and the aging rays are blocked. The Moisturizing Sunscreen uses zinc oxide to give sun protection. Vitamin E and rose hip oil smooth and soothe dry or irritated skin.

Bali Body Tanning Oil SPF Sunscreen BB Face Cream Foundation Product Review


A recently released Bali Body product is the BB Cream SPF 15. It is a multi-tasker for your face’s skin. It is an all-in-one moisturizer, primer, foundation, sunscreen & anti-aging cream. The texture is lightweight and non-greasy. It flawlessly blends into your skin’s tone to give a dewy light to medium coverage. The Bali Body BB Cream uses hyaluronic acid to soften and plump up skin. The collagen helps to renew skin and give anti-ageing help for fine lines and sagging skin. The green tea extract helps reduce inflammation and free radical skin damage. I love how soft it feels on my face! It is so nice to have an all-in-one skincare product. I love that it uses SPF 15 eliminating the need to apply an additional sunscreen for every day wear. It is my favorite face product!

Bali Body Tanning Oil SPF Sunscreen Lotion BB Face Cream Product Review



I hope you will try out these impressive and amazing products for yourself! I am glad I tried them out because they have enhanced my skin’s tone, color & feel! Having glowing skin makes you feel beautiful and empowered. Try it for yourself here!



I was not asked to write this review. I received no compensation for this review. All products were personally purchased by me. All opinions expressed are my own from my own experience.


Thursday, September 15, 2016

Leg Workout with Resistance Band

glutes hips exercises band resistance jump plyometrics
Resistance Band used is Mark Bell's Grippy Hip Circle



written by runnergirl training


Check out these effective glute exercises! They can be done anywhere and only equipment needed is a resistance band! See more below!

Tuesday, September 13, 2016

General Nutritional Guidelines

general nutritional guidelines choose my plate calories protein sugar sodium

Written by runnergirl training


Nutritional guidelines are excellent starting places to give the parameters for building your nutritional game plan. ChooseMyPlate.gov offers balanced nutrition plans for the general population. See below for the chart.

Monday, September 12, 2016

Dr. Evan Osar - Psoas and Glute Strategies

dr evan osar fitness mania psoas glute injury lecture
All pictures taken by me & used with permission by Dr. Evan Osar & staff.



written by runnergirl training


These are my takeaway notes from Dr. Evan Osar at the Dallas Mania SCW Fitness Convention in August 2016. The topic of the lecture was Psoas and Glutes Strategies. He discussed the causes behind psoas and glutes imbalances and injuries related to those muscles. See more below!
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