vrijdag 30 september 2016

No really, what is next?

Leunert / Pixabay

I feel like this year, all of my energy has been focused towards late September.  For work, I had a huge project milestone in the middle of the month and a week and a half later, I had Augusta 70.3.

I’m delighted to say that both went better than expected.

But because all of my energy was focused towards these dates, that means that I haven’t done a lot of thinking about what comes next.

When it comes to work, well, that’s pretty easy.  There’s always plenty to do.

But when it comes to training, that’s a bit tougher.  I do have a few upcoming races on my schedule:

Army Ten Miler on October 9 (yes, next weekend)
Space Coast Half Marathon on November 27
And then in 2017, the Donna Half in February

So it’s not like I’ll be spending much time on the couch now that my 70.3 is done.  But it’s time to start thinking about triathlon season for 2017.  I actually do have one race already on my schedule – Rev3 Williamsburg in July.  I’m just not sure what else I want to do.

Escape the Cape has always been a bucket list race.  You jump off a ferry to start.  It sounds INSANE and terrifying, and also amazing.  I like doing things that make people think I’m a bit nuts, I think.

I’m definitely considering another 70.3.  I didn’t hate this one.  There were times that the training was grinding, but what isn’t?  And I’d like to see what a year of training can do.  I really liked Augusta, but I also like the idea of trying a different race.  I really like Rev3 races, so I’m thinking about Rev3 Cedar Point.  Still driving distance (and a bit closer than Augusta) and it’s in September, so the timing’s about the same.

I would like to do the Farm to Fork Fondo in PA again in 2017.  It was so hard but that made it feel like such an accomplishment.

Looking at my race, it’s clear that I have the most room for improvement on my bike.  Clearly, my run could have been better, but given the heat, I’m satisfied.  I just need to keep up with the run training.  But on the bike, I would love to speed up, even by 1 mph.  So I think that will be the goal again this winter.  I feel like I’ve improved by leaps and bounds over the past year, so I’ll be pushing that again this year.  Plus I weirdly like trainer workouts that make my legs feel like they’re going to fall off.



The post No really, what is next? appeared first on Elbowglitter.

woensdag 28 september 2016

Race Report: IRONMAN Augusta 70.3

I did it!  I finished IRONMAN Augusta 70.3!

Happy finisher! All photos courtesy of my dad.

Happy finisher! All photos courtesy of my dad.

This report is going to be long, so settle in.

I was really well trained for this race.  Really well trained.  But I just didn’t know what was going to happen on the race.  I wasn’t worried about any of the individual legs, just how my body would handle that much working out all on one day.

First off, the people of Augusta are awesome.  Everyone was so friendly.  The local tri club was even inviting people to a practice swim on Friday night.  It was only semi-organized, but it was nice to know that around 5pm, there would be a bunch of people in the water.

Liz and I drove in on Thursday so that Friday, we could sleep in and hit the expo.  At the expo, I managed to hold back from buying too much.  After all, if I didn’t finish, would I want a bunch of Augusta 70.3 merchandise?  So I got a t-shirt, a pint glass, and a water bottle.  We sat through the athlete briefing and felt pretty darn prepared for the race.  I definitely recommend going to the athlete briefings.  Even though I knew most of the info already, it felt great to have that reassurance.

We went to the practice swim at the river.  Wetsuit on, I jumped in and swam the whole course.  It wasn’t easy, with a giant cheeseburger still in my stomach, but the current felt fabulous.  When I finally hauled myself out of the water (with the grace of a walrus), my watch read 29 minutes and change.  1.2 miles in 29 minutes.  AMAZING.  So I knew that come race day, I could easily do it in under 35 minutes (giving myself some extra padding for crowds, etc).

Saturday, we drove the bike course.  Definitely a good idea.  It was great to get an idea of what we had ahead of us.  And it wasn’t bad at all.  I was expecting worse hills. So I was feeling pretty darn confident.

Race morning dawned bright and early.  We opted to park at the garage near the convention center and take the shuttle (school bus) to transition.  While on the bus, we started hearing rumblings that the race was no longer wetsuit legal.  People were panicking.  I didn’t really care either way, but waited to hear the word from the officials.  As I started to setup, there it was.  The water temp was 77, so there would be a wetsuit wave.

I figured this would slow me down, but I wasn’t too worried.  I was certainly not waiting for a wetsuit wave.  My wave started at 8:20. The wetsuit wave was an hour later.  My biggest concern was the heat on the run, so I wanted to get off that course as early as possible.  There were definitely a few people around panicking though.  A lot of people choose Augusta because the swim is easy with the current.  This was the first time in 8 years of the race that the water was this warm.

We found Anne and then headed back towards the start line and stood on the hill to watch the race start.  Those pro women are fast!  Finally, it was time for Anne and I to head down to the swim start.  When it was our wave’s turn to get into the water, I jumped in and treaded water.  It would have been nice to hold onto the dock, but it was just too crowded.  The current wasn’t as strong as I thought it might be, so I wondered how slow this swim was going to be.

Finally, the horn blew.  And my hours and hours of exercise began.  The swim was really nice.  A bit crowded, but I started to pick off men from the wave before.  What surprised me was the amount of plant material.  There hadn’t been quite this much the evening before.  At one point, I ran into a stick that was at least three feet long.  I popped up to tread and move the stick out of the way.  Swim swim swim and there was the ramp to exit.  I got out of the water and glanced down at my watch.  So much faster than I anticipated.

Swim: 33:13

So happy to be out of the water

So happy to be out of the water

The run from the swim exit to transition was SO LONG.  When I got to T1, I made sure my feet were somewhat cleaned off before I got my socks on.  No need to have a rock in my sock for the next 56 miles.  I also took the time to put on my cooling wings, which I kept on the entire race.

T1: 6:17

Onto the bike.  I had decided that for the first ten miles, I was just going to ride comfortably.  Push, but not too hard.  I’m not used to flats, so I wasn’t sure how this was going to go.  Ultimately, I was riding way faster than I anticipated.  My first 5 miles were 15.5mph and the second 5 were 16.4mph.  Yes, that was a good clip.  But it was also a bit of good padding for the upcoming hills.  I ended up stopping at the first water stop to refill my water bottles and then at the second stop to grab some more water and use the bathroom.  It was hot out there and I was working hard to stay hydrated.

Even with the detour on the route, the hills weren’t bad.  Certainly no worse than the hills I had trained on.  In fact, I think they were a bit easier.  So I felt like I was flying through the course.  Of course, I have a lot of room for improvement on the bike, but I was really pleased with how I was doing.

Bike: 3:48:01

T2 wasn’t anything exciting.  Put my bike away, watched some poor girl completely unable to find her rack.  She just couldn’t figure out how to match up her number with the numbers on the rack.  That’s what stress does to you.

T2: 5:16

By this point, I knew I was going to finish under 8:30.  And I was delighted about that fact.  I also knew I would see my friends and family on the run, and that was awesome too.  This course is awesome for spectators.  There are so many options for them to see you.

This was somewhere on the first loop, I think.

This was somewhere on the first loop, I think.

The run was definitely hot.  The first mile or so was brutal.  I wasn’t sure how I was going to get through, but once I got some ice and cold water, I felt a million times better.  There were water stops a little more than a mile apart, and they were incredible.  Water, Gatorade, Coke, Red Bull, Clif Bars, Clif Shots, pretzels, chips, bananas, and oranges.  Most stops had ice, though some ran low, which made for some disappointed runners.


By this point, I knew that if I kept my wits about me, I could get a sub-8 finish time, which would mean meeting every single goal I set for the race.  So I pushed the run, but not too hard.  I wanted to run around 14 minute miles.  But the heat made that easier said than done.  I stayed close to it until around mile 10 when the sun really started to beat down.  I realized that my run pace was slowing significantly, so I opted to power walk, which wasn’t terribly slower and felt a million times better.

Check out these awesome cheerleaders!

Check out these awesome cheerleaders!

I also had an amazing fan club.  My parents and my sister flew in to watch me race, and Nikki and Jenny came in to cheer as well.  It was so fun to see them out there.  There were so many awesome fans out there, but mine were the best.

Finally, the finish line was close.  It was amazing to turn that last corner and see the finish line straight ahead.

I can see the finish!

I can see the finish!

finish2 ironman-20160925-0045

Run: 3:16:38

Total time: 7:49:25.  All goals reached!

This race was so incredibly worth all the work.  It was hard, but it felt so great to cross that finish line.  I’m really proud of everything I accomplished and not giving up when things got hard.  And a huge thank you to everyone who supported me along the way.

Now, what’s next?


Happy finishers who really need showers.

The post Race Report: IRONMAN Augusta 70.3 appeared first on Elbowglitter.

Post-Pregnancy Ab Blast Workout: Healthy, Fit, Happy Mom

vrijdag 23 september 2016

DONNA Discount Code! Run this awesome race!

Use code dsquad17megan to save $5!While I’m getting ready for my last triathlon of the season, I’ve got some great races on my calendar for this winter, including one of my favorites, the DONNA Half Marathon.  This year, I’m on their social media team, and I’m happy to share with you my DONNA discount code – DSQUAD17MEGAN

You can read my race recaps for this race here:

Race Report : 2016 Donna Half Marathon

Race Report: Donna 5K and Half

Clearly, I love this race.  The atmosphere is so much fun.  It’s just a generally friendly race. Don’t get me wrong, there are some fast runners here.  But if you’re a slow runner, this race is very welcoming.  It’s a great first half marathon – because the half and the full run together, you have 7 whole hours to finish the half!  Trust me, you won’t need it. But for runners who are worried about making a 16 minute mile, it’s nice to have that sort of padding.

The course is fun, the spectators are awesome, and the post-race area is phenomenal.  And it’s Florida in February.  Sure, it might not be super warm, but it’s not snowing, and for me, that’s a win.  So join me!  And use code DSQUAD17MEGAN to save $5 on your entry!


The post DONNA Discount Code! Run this awesome race! appeared first on Elbowglitter.

donderdag 22 september 2016

Augusta 70.3 Preview

Race bib number 1810It’s here.  The race I’ve been training for all summer is this weekend.

I’m as ready as I can be in terms of training.  Now it’s just figuring out what my race plan is.  This is my first 70.3, so my only real goal is to finish in the time limit.  IM 70.3 races give you 8:30 from when you start, not from when the last wave starts.  If I want to be an official finisher, I have to finish in under 8:30.  Otherwise, I’m officially a DNF.

I typically set 3 goals for a race.  A, B, and C.  My C goal, I suppose, is just to finish the race, even if I’m not an official finisher.  But I will still be pretty upset if this happens.  My B goal is 8:29:59.  Official finisher.  My A goal is anything faster than that.

If you want to track me on race day, just go to the IRONMAN website on Sunday.  There should be a live events link at the top where you can click to hunt me down.  Just remember, I’m planning for this race to take me a while.  My wave starts at 8:20.

I’m trying to set my goals for each segment.

For the swim, I have no idea how long it will take.  It’s a wetsuit legal swim with a crazy current.  I’ve heard estimates that indicate I could be as fast as 35 minutes, but I’m making my goal 45.

I initially estimated each transition being 5 minutes, but based on what I’ve seen from previous year’s results, I think that might be a bit fast (likely a distance thing).  So my transition goals are FAST, but I won’t worry if I’m closer to 7 or 8 minutes.  That said, each minute I lose is a minute I have to pick up elsewhere.

On the bike, my minimum pace goal is 14mph.  Hoping for faster.  I’m also planning to stop at one of the water stops to refill bottles (because we all know I can’t do it on the fly) and take a bathroom break.  I have issues with letting myself get too dehydrated, so I need to make sure I take in enough water on the bike.  My coach says I will know I’m properly hydrated if I have to stop for a bathroom break, so that’s the goal.

Ultimately, I want to leave 3:30 for the run so that no matter what happens, I can finish.  I’d like to at least run at least sub 15’s (note that my PR is around a 2:50, so I’m not a fast runner).  That will put me in at around 3:17 for the run.

Given my training, I should be fine.  I should have no issue making that 8:29:59, but anything can happen, and I want to be ready.

I think I’m the most nervous for the bike leg, not because I’m not able to cover the distance, not because I’m worried about the hills, but because I’m worried about properly pacing myself.  I need to push hard enough, but not so hard that I can’t handle the run, or worse, that I struggle through the last hills on the course.

I’ve been training on hills all summer, and for that, I’m glad.  There was rumor that the course would be changed, turning the initial 17 miles of flat into 10 miles of flat and 7 more miles of hills.  I’m actually happy for this.  Because I bike so much on hills, it’s flat where I don’t know what to do.  For hills, I can just focus on getting up the hill in the strongest way possible, but I’ll have to figure out how best to pace myself for that first ten miles.

It’s going to be a long day.  With an 8:20 wave start, I should be done before 5pm.  That is a long, long day.  But it means so much to me to have my family and friends cheering for me, both in person and from afar.  It’s been awesome to have all this support through my training and I hope to make you proud on Sunday!

The post Augusta 70.3 Preview appeared first on Elbowglitter.

woensdag 21 september 2016

Wednesday Workout Recap

PixelAnarchy / Pixabay

PixelAnarchy / Pixabay

Taper week!  Eeek!

Monday – Easy 45 minute ride.

Tuesday – 2000m swim.  I mean, I guess this is taper, but it certainly doesn’t feel like it!

Wednesday – 4 mile run

Thursday – Structured swim workout.  Weirdly, I like the longer swims more than sets of drills.

Friday – Rest

Saturday – 20 mile ride, 2 mile run

Sunday – 6 mile run

So that’s it.  The miles are in the bank and the race is coming up fast.  Here goes nothing!


The post Wednesday Workout Recap appeared first on Elbowglitter.

Easy Recipe: Triscuit Appetizers- Cooking Panda

maandag 19 september 2016

Ride Report: Civil War Century

img_2966Last weekend, I did the Civil War Century metric distance.  Yes, it took me a full week to get this report up.  It’s been a busy week.  Anne suggested it to me, so it seemed like a good idea.  I needed to get in at least 60, and 60 miles on your own is decidedly no fun.  Doing it on a supported training ride is much better, and while I didn’t need more than 60, being trained for a longer ride never hurt anyone.

Here’s the description of the ride:

On this ride you get to look at the mountains, not climb them, as you meander along pleasant country roads through the lush rolling farmland of the Monocacy and Carroll Valleys to Gettysburg and back. As a bonus, you’ll cross or pass 4 covered bridges on this route while doing 2,625 feet of climbing.

That was pretty much all I knew.  Except that I didn’t really read any of the description except for the feet of climbing.  And the covered bridges.  Covered bridges are pretty fancy after all. So as the ride went along, I was pretty surprised we went into Pennsylvania.


Then I was surprised we were in Gettysburg.  I guess I was thinking Gettysburg the town, not that we would be riding through the actual park.  These advertisements are never right, after all.  I thought “We might go near Gettysburg (yes, I know this is in PA), but not actually into the park, right?”  Wrong.

img_2966 img_2960

This was my last long ride before Augusta and I had goals that I didn’t quite hit.  I was slower than I wanted, but it was an exceptionally hot day, and I finished feeling pretty okay, which is the most important part.  Also, there was ice cream at the finish, which made me feel even better.

However, I did see something that nightmares are made of and you should stop reading right here if you don’t want to hear about it and skip this paragraph by scrolling down to the bolded text.

So as I was riding along, minding my own business, I smelled something familiar.  Road kill.  One of the joys of growing up in the country, I guess.  Anyway, I started looking down, not wanting to ride over it.  And as I looked to my right, there it was.  The Nightmare Deer.  Apparently, a deer either drowned or died and then got caught up in the massive flooding we had recently.  And somehow, it managed to get wedged between the edge of a bridge and the guardrail.  With its head up, staring at the road.  Except that its eyes were long gone thanks to scavengers and there was some sort of… something… hanging out of its mouth.  NIGHTMARES.  It was horrifying.  Do not recommend.

Nightmare is over.

This was an exceptionally well organized ride and one super awesome thing was the sag wagons that could be called.  And on a hot day, they were needed.  The team manning the station was incredible.  We watched them take calls, radio out to drivers, and move their little magnets representing the drivers all over the course map.  Very cool.


I will definitely keep the Civil War Century on my list for future training.  Given the hills on the century, I think that’s out for good, but the metric was an absolutely fantastic ride.

And ice cream.


The post Ride Report: Civil War Century appeared first on Elbowglitter.

Pilates Defined Core Workout: 10- Mins- BeFiT GO

woensdag 14 september 2016

Wednesday Workout Recap

pen sitting on ring bound agenda

Myriams-Fotos / Pixabay

This week was crazy.  So busy.  I can’t believe that it started with Labor Day.  Wasn’t that like a month ago already?

Monday – Supposed to bike, but was exhausted from a lack of sleep and driving all day.  Took a rest day.

Tuesday – Team Fight Swim.  I was still super tired, so I didn’t put my all into this one.

Wednesday – Exhausted and headachey all day.  Opted to skip my 4 mile run in favor of getting tomorrow’s swim in with some quality.

Thursday – Overslept.  But woke feeling pretty awesome.  Since I couldn’t make swim in the morning anymore, I opted to just do Wednesday’s run.

Friday – Scheduled rest day became Thursday’s swim and it felt pretty great.  I clearly needed that mid-week rest to get me back on track.

Saturday – Civil War (Metric) Century ride.  This was great, but it got hot at the end.  I will do a full recap.  Super well organized ride.

Sunday – 12 mile run.  A bit slow because I was surprisingly sore from the ride, but I’ll take it.  My next long run will be in Augusta.  Yipes!

The post Wednesday Workout Recap appeared first on Elbowglitter.

maandag 12 september 2016

Officially in Taper

I thought this was a good visual of how I’m feeling right now. OpenClipart-Vectors / Pixabay

This weekend was my last big workout weekend in my training for IM Augusta 70.3  I’m not sure I’m ready to be tapering.  Tapering means the race is soon!  I have so much to do before the race!

So of course, I’m making lists.  Lists upon lists upon lists.  Things I need to pack.  Things I need to do before I leave.  And of course, work is also crazy right now, so there are plenty of lists there.

One big thing I’m trying to do right now is not let other people’s stress get to me.  There’s a great Augusta Facebook group out there, and I appreciate all the tips, but I have to be careful to not let the stressed out people feed into my nerves.  I’m ready for this race.  I’ve done everything I need to do to get there.  And while it’s fine to be worried, I’m not going to let myself feel one ounce of concern for the people who didn’t bother to put in the work.  In triathlon, as in so many other things, you get out what you put in.  If you put in garbage, don’t be surprised when you don’t finish.

Of course, I have a bunch of taper workouts I still need to get done.  So I’ll just focus on that, on work, and on getting enough sleep and eating properly.  Race day is coming for me, and I will be ready.


The post Officially in Taper appeared first on Elbowglitter.

10 Min Full Body Builder Workout: BeFiT GO

zaterdag 10 september 2016

Here’s an update on all things fitness! I have 2 weeks...

Here’s an update on all things fitness! I have 2 weeks left of PiYo and then I’m going back to T25!! My next challenge group starts on September 15th and I would love for you to join me. Check out the programs below to secure your spot!

- Focus T25 : http://bit.ly/T25ChallengeGF
- PiYo : http://bit.ly/PiYoChallengeGF
- 21 Day Fix : http://bit.ly/21DayFixGF
- P90X3 : http://bit.ly/1knHUld
- All Challenge Packs : http://bit.ly/ChallengePacksGF


Interested in waist training? Check out http://www.getfitshapewear.com

Curious about Shakeology? Find out more info here: http://bit.ly/1keEmCa

Do you have what it takes to become a COACH? Let’s talk about it:

Make me your FREE Beachbody coach!

21 Day Fix | Final Results

Focus T25 | Final Results

★ INSTAGRAM: @gabeflowers & @coachgabeflowers
★ FACEBOOK: http://www.facebook.com/thegabefix
★ BLOG: http://www.gabeflowers.com
★ TWITTER: http://www.twitter.com/gabeflowers
★ SUBSCRIBE to my vlog channel GabeBabeTV: http://bit.ly/19DOzVk

EMAIL - thegabefix@gmail.com

The Gabe Fix (GabeFlowers)
PO Box 503365
Indianapolis, IN 46250

Braid out in side puff
*Side Puff Tutorial: http://youtu.be/RTgIl4kjAuc

★ Recorded with Canon Rebel T4i - http://amzn.to/1cFldpV
★ Edited with iMovie ‘11 & Final Cut Pro

S U B S C R I B E please - it won’t cost you a penny ;-p

Royalty Free Music by DanoSongs

The following post Fitness Updates | PiYo, Waist Training, Etc Find more on: http://vixenempire.com/

From http://vixenempire2015.tumblr.com/post/150212149915

vrijdag 9 september 2016

What waist? Waist trainers are great for makin you look smaller...

What waist? Waist trainers are great for makin you look smaller under your clothes. It literally compresses the fat! But you need more supplemets, exercise, and then waist train! Be aware.

Premadonna Waist Gang Society Waist trainer review was first seen on http://vixenempire.com

From http://vixenempire2015.tumblr.com/post/150163684080

donderdag 8 september 2016

Training for a 70.3 as a Slower Athlete

Alexas_Fotos / Pixabay

I’m not a fast triathlete.  I’ve never pretended to be.  If you follow me on Strava, you can see that for yourself (note that most of my treadmill workouts don’t make it onto Strava, so my running mileage appears low).  I’ve learned to be okay with this.  I would like to be faster, and I would especially like to be faster on my bike, but I am where I am, and that’s okay.  I joke that I like to get my money’s worth out of a course.

The downside to this?  Training takes forever.  Some of my mid-week workouts are done by time (mostly structured trainer rides), but most of my training is distance based.  While I’ve not looked into a time-based triathlon training schedule, years ago when I looked at marathon training plans that were based on time, I wouldn’t have hit 20 miles as my longest run.  (While I understand that there are questions about how much benefit comes from workouts exceeding a certain time, I can’t imagine going into a race and having to run two hours or more longer than I ever had before in my life.)

Now, my race is “only” a 70.3.  So I’m not looking at marathon distances.  But over the weekend, I realized just how much time I was spending working out and why I feel like I never have any free time on the weekends.  For the past few weeks, a typical schedule has been a 60 mile ride on Saturday followed by a 2 mile run, and then a 12 mile run on Sunday.

Depending on my pace and where I’m riding, that Saturday ride itself is going to take 4:15-4:30, plus a break mid-ride to refill my water bottles.  The two mile run, let’s say somewhere under 30 minutes.  Given where I typically ride, it’s a 30 minute drive each way (this weekend’s ride will be an hour away).  Plus there’s the loading and unloading.  So we’re easily looking at 6 hours for the workout.  Come home, unload, eat, shower, clean water bottles… it takes up a chunk of time.

Sunday tends to be easier.  12 miles is under 3 hours.  So not as terrible.  But I’ve still just spent around 9 hours of my weekend on workouts.

During the week, it’s 1-2 hours a day, with an occasional longer workout.  Not too terrible.

I’m not complaining.  I know plenty of people train much more than this.  And in terms of other responsibilities on the weekends, I have very few.  I have to feed the cats.  Pretty critical.  I need to keep up with my friendships, but if I’m not as social for the month or so leading up to a big race, that’s okay.  But I don’t have kids who need attention or a spouse who feels abandoned while I’m gone.  I don’t have roommates frustrated at my total lack of housework.

But if you’re a slower racer considering a 70.3, make sure you take a look at what you’re getting yourself into.  I have zero regrets.  Not a one.  But I don’t know that I fully visualized what my weekends would look like.  I definitely think that all the work has been worth it (I hope I’m still saying that come September 25), so I think that anyone interested should give it a shot, even if they’re a slower racer.  Just know what you’re getting into, make sure your friends and family know what you’re getting into, and try not to think about the dust accumulating on your furniture.  Because who wants to dust anyway?

The post Training for a 70.3 as a Slower Athlete appeared first on Elbowglitter.

How to Put on Corset by Yourself - Corset Waist...

How to Put on Corset by Yourself - Corset Waist Training

This is Day 2 of my corset waist training, but I wanted to show you how I tighten and untighten the laces in my my corset… In other words, how I put it on and take it off. I’m really getting the hang of it and I actually really like wearing corsets! Tightening and untightening is really easy. This is the first time wearing this particular corset so I wore it a few hours at a time today just so I could season it and let it conform to my body, which is required to do prior to wearing it for an extended period of time. Otherwise, you can damage your corset and/or your body.

I purchased this CS 411 (level 2 silhouette for the curvy woman) double steel-boned underbust corset from http://OrchardCorset.com which are authentic corsets made with high quality premium fabrics. In addition, they are very affordable. I paid for this corset. Shipping was super-fast plus it was free shipping! Discount Code: CokeBottle

I bought a size 32 corset since my waist measures 38 ½ inches and it was advised that a woman of my size (and bigger) buy a corset 6 to 8 inches down from their waist measurement. It is advised that a woman with a waist measurement of less than 38 inches buy a corset 4 to 6 inches down.

Before deciding to buy corsets and waist train, it is important that you educate yourself about corseting first, as I spent hours and days doing. If you are interested in learning more about corsets and/or waist training, check out these YouTube channels.


Follow me:
Email: ShidaNaturals@yahoo.com

The article How to Put on Corset by Yourself - Corset Waist Training for Plus Size Day 2 is available on http://vixenempire.com

From http://vixenempire2015.tumblr.com/post/150118238210

woensdag 7 september 2016

Wednesday Workout Recap

Unsplash / Pixabay

Is it over yet?  How do people train for twice this distance?

Monday – Easy 45 minute bike.  So tired.

Tuesday – Swim was cancelled, so I got in a quality trainer ride.

Wednesday – 4 mile run scheduled, but after two, my knee started to twinge.  Probably nothing, but I decided the extra two miles wasn’t worth the risk.  Looking back, I was probably just tired and needed to slow down the treadmill because my form wasn’t good.

Thursday – Long swim intervals.  Very long swim intervals.  The 1.2 swim at Augusta is going to feel like nothing!

Friday – Rest Day

Saturday – 61 mile ride.  It felt very sluggish, then I realized that I had very much overdone the hill work.  Whoops.  Again, Augusta will feel like nothing.  Followed up by a 2 mile run.

Sunday – 12 mile run.  This was decidedly not fast but I opted to not push it and just enjoy the run.

The post Wednesday Workout Recap appeared first on Elbowglitter.

Learn how to lose inches off your waist with our 90 day fitness...

Learn how to lose inches off your waist with our 90 day fitness and nutrition system http://athleanx.com/x/waist-shrinking-workout

If you want to know how to lose inches off your waist, this is a waist shrinking workout that will definitely help! It contains some of the best exercises to get a small waist, because they boost your heart rate and help you build muscle which burns calories even at rest. These slim waist exercises are challenging so you may find you need to do the modifications that the trainer specifies. Before attempting the entire waist cinching workout, give each of the small waist exercises a try to make sure you feel comfortable.

For this waist training workout, we won’t be doing 50 seconds on and 10 seconds rest as we usually do. Instead you’ll be doing a specified number of reps for each of the slim waist exercises. This small waist workout should take up about 15 minutes of your time, but it will feel like you’ve been working out for an hour. If you want a full length waist shrinking workout, check out our complete Athlean-XX for Women program here http://athleanx.com/best-workout-program-for-women/getlean

Below are the slim waist exercises in this waist workout:

1) One Arm Laydown Burpees (10 reps)
2) Jump Rope (200 reps)
3) Manmakers (10 reps)
4) Plank Knee Push (20 reps)
5) High Knees (200 reps)
6) Clean and Press (20 reps)

For more workouts for a slim waist, subscribe to our Youtube channel https://www.youtube.com/user/womensworkouts

The article Lose Inches Off Your Waist! (WAIST SHRINKING WORKOUT!!) is courtesy of Vixen Empire Reviews

From http://vixenempire2015.tumblr.com/post/150070192445

dinsdag 6 september 2016

This video I go into detail about what you can and can not...

This video I go into detail about what you can and can not waist train in, and also what you will want to look for when searching for a proper “training” corset.

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♡ Social Media ♡

- Facebook: http://www.facebook.com/officialdanielledisease
- Twitter: https://twitter.com/contagiouswaist
- Instagram: www.instagram.com/danielledisease
- Blog: http://danielledisease.blogspot.com/

- Business: daniellejohnstonemail@gmail.com☜

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♡ Some Favorites! ♡

- Corset Company: http://bit.ly/danielledisease
- Inexpensive Waist Trainer: http://bit.ly/corsetdeal_waisttrainer
- Cheaper Designer Make-Up: http://bit.ly/GlamBot

The blog post How to Waist Train: Episode 8: Can I Waist Train in This? was first published on www.vixenempire.com

From http://vixenempire2015.tumblr.com/post/150031914070

Why I’m Tired All The Time

sleeping fox

Shingo_Nono / Pixabay

This weekend, I had a four day weekend.  SO MANY DAYS!  And yet it felt like I had no time at all.  Let’s look at what I did.

Friday – I slept in til the cats decided that it was breakfast time.  At 7am.  And they already had food in their bowl.  Thanks, cats.  Having been out of town the previous weekend and working and working out most of the week, my house was an absolute disaster, so I set myself to trying to make it less of a disaster.  I did four loads of laundry, vacuumed everything, cleaned up the kitchen, attempted to reorganize some cabinets, changed bedding, pulled some weeds in the front yard, went through the giant stack of mail and papers that had piled up, dropped some boxes off with a friend, went to the grocery store, and did some research on flooring for my office for when the damaged wall is finally repaired sometime this month (I hope).  I got everything ready for my bike ride the next morning and collapsed into bed.

Saturday, I set out for a 60 mile bike ride.  I had what I thought was a decent route planned.  Good hill work, but easy to navigate.  I found myself struggling to hit my goal training pace, but decided to just push and not worry about it. I got rerouted due to a 5k so I had to do a hill I strongly dislike and tacked on a few miles, but no worries.  Then I got in my 2 mile run.

Later in the day, when I uploaded my data, I realized why the ride had been so hard.  I had managed to map myself 4500 feet of climbing. Augusta is only 2300 (assuming the course is rerouted as many believe it will be).  So… it’s good training, right?

After riding, I went to help some awesome friends move.  Many hands definitely make light work, and it was awesome to be able to lend a hand and also get to help out.

Went home, showered, collapsed.

Sunday, I got up, ran 12 miles, came home, showered, ate, and hit the road for New Jersey, where I was meeting up with some friends from college.  I missed the first part of the weekend due to all my training, but was excited to get to spend at least some time with them.  And watch football.  Which was stressful.  Even though I wasn’t there 24 hours, it was totally worth the almost 8 hours of driving and I am determined to make it to the next gathering, hopefully in January.

Monday, drove home on about 4 hours of sleep, got a few more things done around the house, cooked lunch for the next two days and collapsed into bed.

I do not understand how people train for a race twice this long and still manage to do anything.  Regardless of distance or ability, this is the reason why I will never do a full distance triathlon.  I just can’t fathom the hours I would have to put in, nor do I ever want to do that.

I’m looking forward to October.  In October, I will sleep.

The post Why I’m Tired All The Time appeared first on Elbowglitter.

Easy Recipe: Creamy lemon Chicken- Cooking Panda

maandag 5 september 2016




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MY GOLD TEETH AND WHY I GOT THEM https://www.youtube.com/watch?v=iOnpcKCnOqI

MUSIC BY …. http://soundcloudaudio.com/

The post “’‘WAIST TRAINER”’ ***UPDATE**** !!!! was originally published on VixenEmpire.com

From http://vixenempire2015.tumblr.com/post/149977955015

Barre Lean Legs Routine Workout: 9 Mins- BeFit GO

zaterdag 3 september 2016

donderdag 1 september 2016

Blog: mspachecospeaks.blogspot.com This is the reason i havent...

Blog: mspachecospeaks.blogspot.com
This is the reason i havent been making videos my poor camera quality.. too bad they dont fall from the sky.. lol
well this is a work in progress, i made this for one of my lovely subbies and all time favorite guru, muffinismylovers2012! i hope this helps! enjoy!

The post Waist cinchers, girdles, waist training.. albolene, sweet sweat.. oh my! was first published to www.vixenempire.com

From http://vixenempire2015.tumblr.com/post/149825802660

New ENELL color and a discount!

Today, the newest ENELL color was announced, and it’s SO pretty!  Welcome to the family, Rock It Red!


As a member of their ambassador team, I got mine earlier this week and am super excited to share it with you.

Other than the fabulous color, what’s so great about ENELL?  The SUPPORT!  Seriously, this bra is every larger busted lady’s best friend.  It clasps up the front, so no getting tangled in a wet sports bra.  It has wide straps and a wide band so weight is distributed incredibly evenly.  Most importantly, no bounce!

I wear mine under my tri kits and have no issues with the material not drying.  It gets as dry as any part of my kit does (which is to say, not super dry – I sweat a lot and pour water on myself during the run).  It does show under a racer back kit, but who cares!  It’s cute!

If you want to know more, I did a full review here.  But trust me – this bra is worth every penny.  And speaking of pennies…

Between now and September 12th, you can get 10% off and free shipping with the code Rockit10.  Don’t miss out on this deal!  I know I’ll be making a purchase or two… three…

The post New ENELL color and a discount! appeared first on Elbowglitter.