Archive | GirlsonFitness

Labor this labor that

Labor this labor that

Posted on 03 September 2010 by Melanie Kramer

beer and vacation

phil h, Flickr

Girls.org has been a little busy the past week. Our day jobs are taking over a little bit. We’re sorry we haven’t been able to post and posts will be few and far between in the next few weeks.

Please don’t give up on us, we are still here and will be back posting regularly in a few weeks. We wish we could do this full time but unfortunately it doesn’t pay the bills (yet).

We hope you have a great Labor Day weekend and enjoy some great beer, wine, food and of course, a little fitness to burn it all off. We want to leave you with a great new tune from an amazing band called the Good Time Rounders from east Texas. This tune is called ‘Home’. Enjoy and we will see you soon!

Click here to listen to ‘Home’

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Getting into the swim of things

Getting into the swim of things

Posted on 26 August 2010 by Meredith

Swimmer

iansand, Flickr

I’ve ventured out into other sports over my lifetime, but I will always be a swimmer first. I swam competitively from age 7 to 18, took a break for college (but continued to coach) and dove headfirst into open water swimming shortly after graduating.

Swimming is an amazing total body workout that not only burns tons of calories but sculpts muscles, too. I don’t get to the pool quite as often as I’d like these days, so when I do, I tend to go hard. Here’s one of my favorite workouts:

500 warm up

6×50 freestyle on 1:00 (warm up set)

Pyramid–50, 100, 150, 200, 150, 100, 50 on :15 rest, moderate but steady pace

4×100 IM drill on :15 rest

4X100 IM swim on :15 rest

4X100 IM swim with fins on :15 rest

200 kick with fins

200 cool down

Total: 3200 yards

Enjoy your workout!

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Frustrating injury

Frustrating injury

Posted on 22 August 2010 by Melanie Kramer

I miss the rock, I miss the adrenaline, but I don’t miss the snakes.

I haven’t climbed in over a month and it’s starting to get to me. I thought I had a pulled tendon on my right hand, so I laid off — hoping it would heal, but now all the joints in my hands are killing me, even keeping me up at night.

I hate going to the doctor and after 3 years of living in NOVA I still don’t have a doctor. Arthritis runs in my family, so I’m assuming that’s what they’re going to tell me, but I just want to climb again. Fall is almost here and  all I want to do this year climb.

In the meantime I’m trying these stretches to try to heal faster and prevent future injuries: Exercises – The Hands and Fingers.

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Music Monday: On the Run playlist

Music Monday: On the Run playlist

Posted on 16 August 2010 by Meredith

Running or...

lgh75, Flickr

Good music can make or break a run, particularly when that run needs to be more than a couple of miles. Here’s enough music (some new stuff and some throwbacks and plenty of girl power tunes) to keep you moving for about an hour:

Hey Soul Sister – Train

Dancing On My Own – Robyn (Yes, Robyn S. of “Show Me Love” fame. She’s got her own indie label these days.)

Closet Bitch – Emma Lasry

L.O.V.E. – V.V. Brown

Cat & Mouse – Nikki and Rich

Never Forget You – The Noisettes

Quick Fix – V.V. Brown

I Like It  – Enrique Iglesias (feat. Pitbull)

Airplanes – B.O.B. (feat. Hayley Williams)

Break Your Heart – Taio Cruz and Ludacris

In My Head – Jason Derulo

Live Your Life  – T.I. (feat. Rihanna)

Breathe – Blu Cantrell and Sean Paul (This song takes me back to the days of being single and dancing my way through the bars of Adams Morgan and Dupont Circle.)

Say Hey (I Love You) – Michael Franti & Spearhead

Manic Monday – The Bangles

Wake Me Up Before You Go-Go – Wham!

Sheena Is A Punk Rocker – Yeah Yeah Yeahs

Because I’m Awesome – The Dollyrots (Because you. Are. Awesome.)

Whatever You Like – Anya Marina (This song is brilliant and I will never stop loving it.)

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Race Review: Rockville Rotary Twilight 8K

Race Review: Rockville Rotary Twilight 8K

Posted on 18 July 2010 by Meredith

Running Shoes

Running Shoes by Josiah Mackenzie, on Flickr

My friend Sarah convinced me to run the Rockville Rotary Twilight 8K by uttering the following, “My friend says there’s beer at the end.”

How can a Girl on Beer say no to that?

And, in case this Girl on Beer did decide to refuse, the follow-up: “You think 5 miles sounds bad? You’re going to have to run a lot farther than that during the Rock ‘n Roll Half Marathon.”

So, fueled by shame and the desire for free beer, I signed up, convinced the race would help me prepare for the half marathon (gulp) I’m planning to run in September.

But as race day drew closer, I started to have doubts. It’s July and it’s super-hot, and I’ve been a bit of a slacker recently, opting for indoor runs on the treadmill. What if I die of heat exhaustion? The website says there is danger of heat-related injury or even death! Hot Hot Heat is more than a band! WHAT AM I THINKING?

It wasn’t as bad as I thought it was going to be. In fact, it was kind of fun. I had exactly two goals. The primary: Not to go DFL (as we used to call it when I was a competitive swimmer). The secondary: To slog through those nearly 5 sweaty miles in less than an hour.

I met both of them, despite taking more than a few walk breaks to deal with the summer heat. My official time was nothing to write home about, but I didn’t embarrass myself. So this Girl on Beer, who hasn’t run a race in at least five years and is really more of a swimmer anyway, feels like a winner.

More than 2,000 people ran the race, which benefited the Rockville Recreation fund, which allows low-income families to use the city’s recreational facilities. The course, which ran through the downtown and surrounding neighborhoods, as well as through Montgomery College’s Rockville campus, was hilly. And some of those hills were gradual inclines that seemed to go on FOREVER.

The course was challenging–Mile 1′s relatively flat surface quickly gave way to a couple rolling hills and Mile 2 did the same thing since we did a loop. Obstacles like speed humps were difficult to see in the dark. Mile 3–damn Mile 3–was nothing but a gradual incline, a quad-consuming monster. But it was literally all downhill from there in Mile 4. The spectators were fantastic cheerleaders (I had forgotten what a boost it can be to hear people cheering for you) and the volunteers distributing water and directing runners toward sprinklers and showers along the course were a godsend.

Post-race, there was free Michelob Ultra (95 calories a pop) for runners, which, after I’d rehydrated, tasted like the best beer in the history of beers. There was also plenty of free food and live music by Lloyd Dobler Effect, one of my favorite local bands.

My husband, Sarah and I capped off the evening at Buffalo Wild Wings, where I’m fairly sure we negated every calorie we burned during the race. But it was well worth it.

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