Nutrition Series at Potomac River Running {september 12 – october 2}

Author’s Note:  I’m so excited to have Liz Greenlaw guest posting for the day.  Liz is a friend of mine, through church and Capital Area Runners, and is a researcher in the area of nutrition.  Through her interest in wellness and healthy living, she earned her certification as a Holistic Health Counselor and became a member of the American Association of Drugless Practitioners.  Liz is partnering with Potomac River Running stores to offer a 6-week Nutrition Series.  Join her for one or all of the events!

I’ll admit it. I used to be one of those people who just ran because I liked to eat a lot.

It’s not something I’m proud of, but it’s the truth. Cookies, brownies, cake, spoonfuls of peanut butter straight out of the jar…whatever I could quickly get my hands on once I walked in the door after a hard workout was my motivation and reward. I’d think to myself, “Wow! Now that was a hard run. I deserve all these treats!” While this strategy worked for a little while and carried me through my early 20s, it didn’t take long before the damaging effects of a poor diet caught up with me.

Slowly but surely, I watched as my body began to reject some of my beloved comfort foods, leaving me tired, achy, unhappy, and often unmotivated to run. Even worse, I found myself anxious and frustrated in front of every plate of food, wondering if it whatever passed through my lips was going to help or hinder my performance. What does a runner do when he or she finds that everything in the supermarket seems to cause headaches, stomach pain and muscle cramps all of a sudden?

This personal experience leads me to the next question, “…So how did I get here?” How did my former, self-proclaimed “free-for-all-food-eater” evolve into the “now” Nutrition and Healthy Lifestyle Coach? My memory draws me back to the summer of 2010: An injury blind-sided me, forcing me to pause and take a look at how I was treating my body. Probably like many of you other runners out there, I was stubborn and wanted to take the matters of my injury into my own hands. As I studied to figure out the answers for myself, I discovered a whole world I never knew existed, and since then, I’ve never looked back…

I learned how to heal myself with food, finding that I had the power to make good choices that would keep me healthy, happy, energetic and strong in my training. Was I filling my body up with whole, natural foods that truly satisfied and nurtured me? I should have been, but sadly, for years I had been just pumping processed junk into it. Since then, I’ve recovered from many mistakes while trying a variety of dietary approaches and have found the truths amidst the lies out there – truths I feel compelled to share with you – my fellow runners and athletes.

My goal is to help you let go of some old myths you’ve been holding on to and find that performing our best is not just about the amount of miles we put in, or how fast we run our track workouts – it’s in large part the foods we choose to fuel our bodies with that really keep us at the front of the pack!

So, I hope you’ll join me for one (or all!) of my talks as I kick off a nutrition seminar series with the Potomac River Running stores in Virginia, DC and Maryland. I’ll share success (and “not-so-successful”) stories and discuss topics such as foods for healing and recovery, nutrition labels, fad diets, food sensitivities, and so much more. I’m sure you’ll learn something new, and I hope you’ll come prepared to share your questions, stories and struggles, too.

Sign-up for one (or ALL) Nutrition Series seminarshttp://potomacriverrunning.com/calendar

PR Fairfax – Thursday 9/12 @ 7:30 PM

  • Eating for healing and injury recovery: Traditional foods that have been used worldwide for healing the body and speeding up recovery.

PR Cleveland Park – Tuesday 9/17 @ 7:30 PM

  • Sugar Blues: What causes sugar cravings and how to beat them.  Discussion about the negative effects of too much sugar in the diet and natural sources of sweetness/carbs for athletes.

PR Burke – Wednesday 9/18 @ 6:15 PM

  • Fad diets: Dispelling the myths and lies – a look at what’s out there and why they’re not worth trying.

PR Rockville – Tuesday 9/24 @ 7:00 PM

  • Fighting inflammation with alkaline foods: Discuss the difference between foods that have an alkaline vs. acidic effect on the body and our cells (and what that does to our muscles, during recovery, etc.)

PR Reston – Thursday 9/26 @ 7:30 PM

  • Super foods to power you through training and peak race season: Top foods to always keep in your pantry for peak performance.

PR Arlington – Wednesday 10/2 @ 7:30 PM

  • Labels to Live by: Learn how to navigate a grocery store successfully, decipher ingredient lists and spot marketing tricks that are fooling people into thinking they are eating healthy – along with this I’d talk about which foods are best to get organic, and which can just be bought conventionally.

A little bit about Liz Greenlaw, CHHC, AADP:
Liz Greenlaw is an avid runner and researcher in the area of nutrition. She enjoys training for distances from the 5k to the marathon, while running her own nutrition consultation business in addition to her full-time job. She is motivated to live life to the fullest and thrive in every moment.

Liz’s personal interest in wellness started back in 2005, and her enthusiasm for healthy eating and active living eventually led her to the Institute for Integrative Nutrition, where she earned her certification as a Holistic Health Counselor and became a member of the American Association of Drugless Practitioners.

Coupling her knowledge of nutrition with her love of running, she enjoys helping others improve their athletic performance, increase their overall wellness, and find a healthful balance in all areas of life. Liz believes that health is a choice you can make, and she gets immense joy from teaching people strategies so that they can make the best nutritional and lifestyle choices for themselves.

One more month…

I’ll be a mom in +-30 days!  This statement is both extremely exciting and extremely terrifying.  Mostly exciting, but I’m sure all first-time moms can relate to the “I have no idea what I’m doing” feeling.  Plus, I don’t really have a place to live once Baby arrives, so that’s adding to the terrifying part.

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I’m not sure what pregnancy is supposed to feel like, but this pregnancy has been so easy.  In fact, I love being pregnant (so much so that I tried to convince BJ to have 4 kids)!  I feel great, and I’m thankful that I’m still able to be me.  Yes, running is hard (and slow) but I’m still doing it, and I’d rather hard and slow than not running at all.

I’m barely able to: IMG_4515

  • tie my shoes
  • run
  • sleep (oh, I miss sleep)
  • eat (it’s not that appealing to me)

But, I’m still rockin’:

  • yoga
  • swimming
  • long walks
  • my wedding rings
  • and…all of my shoes (no swollen fingers or feet)
  • lots of fresh fruit (pineapple, watermelon, grapefruit)
  • A baby {bump} & 24.5 extra lbs (but they are the best 24.5 lbs I’ve ever gained)

Baby is getting big and ready for his/her debut (I’m dying to know what Baby Jones is).  30 days will be here before I know it….

Pregnant BFF's

Pregnant BFF’s

 

What’s your best mom advice?

tuscan white bean & lentil salad

Last week BJ requested lentils for dinner.  I like lentils, but this seemed like an odd request from my husband.  We’re not really a “lentil family”.  But, I like a recipe challenge and I racked my brain for dinner ideas that featured lentils; my creation was unexpected but delicious, and I can’t wait to make it again!  Tuscan white bean & lentil salad is healthy, super easy, and packed with nutrients.

salad

Ingredients
Arugula
Heirloom (grape) tomatoes
1 can cannellini beans
1 cup green lentils (cooked)
salt & pepper

Dressing
2 tbsp Basil Pesto (I made homemade basil pesto – I like leftovers – but it works just as well with store-bought pesto)
1 tbsp Extra Virgin Olive Oil
juice from 2 lemons
salt & pepper

Directions
In a large pot, bring 4 cups of water to a boil.  Add one cup of green lentils and cook for 20-22 minutes.  In a large bowl, combine arugula, heirloom tomatoes, and white beans (drained & rinsed).  Once lentils are cooked, drain and rinse; let lentils cool, about 10-15 minutes.  Add lentils to the salad, and top with basil pesto dressing.

Enjoy!

 

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Swimming during Pregnancy

Keeping fit during pregnancy means that I have to listen to my body, and be flexible during a workout (walking during a run?! It’s recently become a reality!).  While I’m thankful I can still run at 33 weeks pregnant, I’ve started to realize that I can’t run as frequently as I’d like.

Most recently, I added swimming to my workout routine – and honestly, I don’t know why I didn’t do it sooner.  Swimming is an easy way to build fitness, strength, and flexibility—without risking injury.  The water provides enough resistance to maintain cardiovascular fitness, while the buoyancy of the water helps reduce the risk of injury (and with this belly, I’m extra buoyant).  Swimming also improves circulation, increases muscle tone and strength, and builds endurance.  If you swim, you’ll burn calories, feel less fatigued, sleep better, and cope better with pregnancy’s physical and emotional challenges (oh, I’m emotional).

While swimming is a sport that may come naturally (I’ve been casually swimming for 28 years), it’s important to stay safe in the water.  Drink plenty of water before, during, and after the swim; and don’t push yourself too hard – if you need to catch your breath, take a few moments to pause and regroup.  If possible, alternate between a variety of strokes, including freestyle, breaststroke, and backstroke.  For example, swim 10 laps of each stroke at different speeds, for a total of 30 laps.  The varied speed will improve fitness and the variety of strokes will keep boredom at bay.

My good friend, BB, is a triathlete, mother, and one helluva swimmer; BB shares some of her favorite swim (pregnancy) workouts.  Each workout can be modified based on your comfort level and fitness.

300-500 free warm up
12×50 – 4x (1 swim, 2 kick)
3 or 4x(50 easy, 2×100 medium, 100 fast; 15 seconds between each thing)
300 easy
 
300-500 free warm up
6×150 – 2x (50 swim/100 kick, 100 swim/50 kick, 150 swim)100 easy free, 2×50 fast, 200 easy free, 4×50 fast, 300 easy free, 6×50 fast, 400 easy free, 8×50 fast
300 easy

Swimming is my new favorite workout and helps keep me fit (and the baby safe).  Do you swim during pregnancy?

What’s your favorite pregnancy workout?

 

 

Athlete Bio: Beka Johnson

I’ve “known” Beka for a couple of years – the perks of having a blog and reading other blogs.  Beka spent the last year living and teaching in South Korea, before moving to Oklahoma to get married.  Beka was the most beautiful bride, and it’s fun to read about her adventures as a newlywed (she just went skydiving!).  I’m excited to feature Beka as an Athlete Bio and hope you enjoy getting to know her as much as I have.  Follow her adventures on her blog:  http://sunshine2thesquareinch.blogspot.com/

Name: Beka Johnson

Age: 28    P1060803

Location: Woodward, Oklahoma but I’m a Kansas girl at heart

Years Running: 8

Favorite race distance: It’s a tie between the 10k and the half marathon

PRs: 5K – 27:24

10k – 56:26

½ marathon – 2:06

Marathon – 5:03

How did you get into running? My sister. She started running and lost 40 pounds. I wanted to shed some pounds I gained during college so I began running with her.  I wasn’t hooked until I ran my first race which was Race for the Cure 5K.

How many marathons have you run? 1 – Seattle Rock’n’Roll

Do you cross train or lift weights: I do Crossfit, which is an intense combination of both. I’ve never combined Crosffit and half marathon training until now. I’m hoping it takes some time off my mile.

How do you find/make time to train: I plan out my training and write it all in a calendar. I also tell my running buddies about my training plans so they can help me stay accountable.

Favorite place to run: Pensacola Beach, Florida as well as running through historic houses in my hometown of Wichita, KS

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Favorite/most memorable race: Wichita River Festival 10K. It’s by far my favorite race because my brother, who finished way faster than me, ran back, found me and encouraged me to push to the end. He has done that at a couple of my 10k races and it makes all the difference

Favorite pre-race meal: Something with meat – I run better with protein than lots of carbs

Favorite post-race food: Any type of food, water and usually some coffee

Favorite quote: My brother always tells me “put one foot in front of the other”

Favorite running shoe: Brooks – Ravenna

Best running advice: Train with people who are faster than you so you can be challenged, train with people who run the same pace as you so you can enjoy the company, train with someone slower than you so you can encourage them.

Running accomplishment I’m most proud of: Kansas City’s Rock the Parkway half marathon. It was my first half marathon. There were brutal hills, rain and hail. It took everything in me to run hard and finish that race but I’m so glad I did.

What races are you currently training for? Wichita Prairie Fire ½ Marathon in October. It’s a great race in my hometown and I’m hoping to PR it by finishing in under 2 hours. It will also be my husband’s first half marathon as well as our first race as a married couple.

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Have an Athlete you wanted featured?  Send an email to: willrunformargaritas@gmail.com

Maternity/Newborn/Family Photographer: Betsey Darley Photography

I love pictures – everything about them.  I love being able to capture moments and memories, and I love being able to look back over the years and remember each event, each emotion, each person.

Being pregnant is no exception.  I love tracking my weekly progress and seeing the changes week-to-week.  It’s amazing how much can change in just 7 days.  BJ’s photog skills do the trick for my weekly tracking – but I knew I wanted a (professional) Maternity Shoot since before I was pregnant.  I did a lot of research, asked friends, and scoured social media outlets for the person that I felt best captured my style and personality.  I decided to go with Betsey Darley Photography and couldn’t be more thrilled with how the (hundreds) of pictures turned out!

If you’re looking for a maternity/newborn/family photographer in the Northern Virginia area, contact Betsey Darley.  She has a beautiful personality, is so much fun to work with, and has mad photography skills!  And, because she loves capturing moments and memories before they grow up too fast, her prices are reasonable and affordable!  Check out her work {here}

Here’s a sneak peek from our maternity shoot:

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Photo Credit: Betsey Darley Photography

 

Crystal City Twilighter 5k {race report}

For those that don’t know, I’m pregnant.  And that means racing has taken a hiatus in 2013.  I’ll admit – I miss racing – but this little babe is going to be so worth it.

I did, however, want to run jog at least one race while I was pregnant – especially so my (future) babe can tell everyone “I ran a 5k before I was even born”.  Pretty cool, right?!

IMG_4508I love the Crystal City Twilighter; it’s a night race and there’s a certain summer excitement in the air.  When I realized that the race was the same weekend as my baby shower – and mom & sister would be in town – I jumped at the opportunity to sign-up the entire crew.  BJ and I have run this race in the past, and the weather has been brutally hot.  We lucked out this year – cool temperatures and a torrential downpour for the first mile.

My goal was to have fun.  I’m thankful that at 30 weeks pregnant I can still run but running is humbling – and slow.   I wanted to go out there, have fun, and finish with a smile on my face.  Fortunately for me, my family was supportive and ran with me the entire race.  There was no pressure – a feeling I don’t feel very often when racing.  We talked, we laughed, we cheered on other runners, and we had fun.  I felt great, and my mom encouraged me to “pick it up” with ¾ mile to go.  We pushed the pace and I had a surprisingly strong kick at the end.  We all crossed the finish line together in 31:50.

Best of all, Baby Jones already has a 5k under his or her belt.  You better believe this race number will be hanging in the nursery!IMG_4515

Stats
Time
: 31:50
Place: 1243/1950

Overall, I think the Crystal City Twilighter is a great race.  It’s really well organized, there are plenty of volunteers and parking, and the post-race party is a blast (think, free beer).  If you want to run a low-key, fun, and easy race the CC Twilighter or 5k Friday’s (in April) are the way to go!

Note: I’m wearing For Two Fitness “Running for Two” racerback.  If you’re pregnant and looking for a comfortable, moisture-wicking, and conversation stater, For two Fitness is for you.  Use code “MARGARITAS” at check out and receive 20% off your entire purchase.

 

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Tips on Finding Practical Maternity Workout Clothes

Author’s Note: I was so excited when Becca approached me about a guest post on Practical Maternity clothes!  At 29 weeks pregnant, my pre-pregnancy workout clothes look like a joke on me.  Becca is pregnant too, so this mama-to-be knows what she’s talk about it!

At this point in time it is no mystery that working out during pregnancy is full of benefits for us and our future babies. Finding well-fitting and properly functioning workout clothes for your growing baby bump can be a painful and frustrating task. Since your body is constantly changing, you will most likely need several different sets of workout clothes to last you the duration of your pregnancy. If you are anything like me, you want clothing that will make you look and feel good while at the same time, you probably don’t love the idea of spending tons of money on a temporary wardrobe.

Tips-on-Finding-Great-Maternity-Workout-Clothes-SL

When I started outgrowing my pre-pregnancy workout wear, I began looking for a temporary workout wardrobe with the goal of finding pieces that would last through my entire pregnancy. Now that I am getting closer and closer to my due date, I am finding that no matter which way you slice it, you will most likely need a few variations of various items. Sports bras are a great example. Your chest size will change several times while you’re pregnant. Unlike pregnancy t’s and tanks, sports bras are not meant to be stretchy. I have always been a little larger on top and of course am now even bigger. Finding supportive sports bras has always been a difficult task. When I started looking for new, pregnancy cleavage friendly sports bras, I was actually pleasantly surprised at the wide selection I found at T.J. Max. I found a variety of high quality and supportive sports bras at prices that didn’t make me feel bad about having to upgrade sizes quickly.

There are several workout wear items that can last though the duration of your pregnancy. So far, my pregnancy workout tops and bottoms have lasted me for the majority of my pregnancy and I am confident that I will not need to upgrade them. In terms of workout bottoms, purchase comfy and stretchy bottoms that do not go up above your belly. As your belly grows, these shorts and pants will not get in the way. For workout tops, look for extra-long tank tops and t-shirts that are made out of stretchy and breathable fabrics. Keep in mind that as the size and shape of your belly changes, most tops will become way too short on you. I really love the basic cotton tanks I got at Motherhood for my workout tops. I thought I could probably pull one off as a mini in the beginning, now I am on track to run out of room in these tanks just in time to deliver.

For those of you who enjoy an occasional swim in your workout rotation, finding a gym appropriate maternity bathing suit can be a real nightmare.  In fact, I documented my attempts at finding the perfect bathing suit in depth here. There doesn’t seem to be a shortage of maternity swimsuits out on the market however, I was surprised at how few truly practical ones I could find. I was looking for a bathing suit I can do laps in not just a cute one for lounging by the side of the pool. Again, you cleavage size will change. For the purposes of aquatic exercise, you want something that will hold “the girls” in while growing with you. I prefer a basic one piece for laps, however in this case, I chose a two piece tankini. The top is a racerback that provides decent support. The bottom is a basic bikini bottom that sits underneath my belly.

Last but not least, make sure your favorite workout shoes are meeting your changing needs. Keep in mind that your center of gravity is drastically changing as your baby bump is growing. There is also a high likelihood that your feet will begin swelling towards the end of your pregnancy. You want to make sure that your workout shoes are designed with optimal comfort and safety in mind.

What’s your favorite brand or style?

 

My favorite brand is For Two Fitness.  Use the code “MARGARITAS” at checkout for 20% off site-wide!

 

About:
Becca Daniels is a self-proclaimed fashionista from St.Paul Minnesota who believes that “just because you are pregnant and on a budget, it doesn’t mean you should look and feel frumpy”.  She is the momma-to-be behind http://inexpensivematernityclothes.org, a blog focused on helping women find stylish and inexpensive maternity clothes online. Keep in touch with Becca on Facebook and Pinterest.

 

Athlete Bio: Sarah Anne Swiss

Brooks Name: Sarah Anne Swiss

Age: 29

Location: Chapel Hill, NC

Years Running: 14

Favorite race distance: Marathon (road) or 10 mile (trail)

PRs: 3:20 (Marathon)

How did you get into running? I have very little hand eye coordination and I wanted to play a sport in high school so I joined the cross country team my freshman year and fell in love. I wanted to continue the sport beyond the fall so I worked with the Athletic Director and helped start the schools winter indoor track team and continued on after graduation to coach the team for 4 years.

How many marathons have you run? 10

Do you cross train or lift weights: I do yoga and core work

How do you find/make time to train: I run with a group a lot of days to help have a commitment to people to have to show up for the run. On days I am running alone I put a scheduled time in my calendar to make sure I do it.

Favorite place to run: Single track trails along water

Favorite/most memorable race:  Hardest/most beautiful and most memorable was (14.2 miles with about 4500 feet of climbing over two mountains starting in Stinson Beach, CA runs over to Mill Valley, CA at which point you turnaround and return to Stinson Beach, CA)

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Favorite pre-race meal: Peanut butter and banana and honey sandwich

Favorite post-race food:  Waffles and beer

Favorite quote: “This is 10% luck, 20% skill, 15% concentrated power of will, 5% pleasure, 50% pain and a 100% reason to remember the name!”

Favorite running shoe: Brooks Launch, Brooks Ghost

Best running advice: Don’t over think it and don’t over do it

Running accomplishment I’m most proud of: Completing the Double Dispsea Race

What races are you currently training for? Training for just everyday fitness and health

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Have an Athlete you want to see featured?  Send an email to: willrunformargaritas@gmail.com

 

 

 

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For Two Fitness Maternity Workout Clothes: Review & Discount Code

These days it’s pretty obvious that I’m pregnant but before Week 19, it was touch & go.  That’s why I love (and wear) For Two Fitness Maternity gear!  Their clever slogans – Running for Two being my favorite  – take the questioning out of the equation (a huge plus for me during those awkward “is she, isn’t she” pregnancy moments). For Two Fitness

For Two Fitness is the premier maternity fitness apparel brand, proudly made in the USA, and committed to celebrating and supporting moms who are dedicated to healthy, fit, pregnancies.  Their apparel crosses over from workout to lounge and is designed to flatter your growing baby bump.

I had the opportunity to wear test the Racerback Tank Top and Dedication Maternity Capri – and I can’t say enough wonderful things about the product.  Moisture wicking, anti-microbial, and perfectly fit, the product performed exactly how I expected (and hoped) it would in 90 degrees & 75% humidity.  Even though I was sweaty after my 4 mile run, I felt cool and the racerback pulled the moisture away from my body (just like it’s supposed to do).

Racerback Tank Top:  I have to admit that I’m a sucker for the “Running for Two” slogan; I can’t think of anything more appropriate for this running, pregnant mama!  But slogans aside, the Racerback Tank performed better than I expected.  As someone with a very long torso, my growing belly has added an interesting twist to finding tanks that are long enough to cover said belly; the Racerback Tank is long enough for coverage throughout pregnancy and it doesn’t ride up (!!).  The material feels soft on skin, but is moisture wicking and breathable.

Downloads

The slogans are fun – and capture every mom’s favorite  activity: Running for Two, Yoga for Two, Cycling for Two, Sweating for Two, Dancing for Two, and more.

Features:

  • CoreFX™ technology
  • 4-way stretch and recovery
  • Side-ruching for form-fitting style
  • Generous length for coverage throughout pregnancy
  • Moisture-wicking
  • Breathable
  • Ultra soft
  • Tagless

Dedication Maternity Capri: I’ve been rocking the Maternity Capri to yoga and 3-way belly panel makes it easy to move and stretch without baring it all.  The 3-way belly panel (fold-over mid rise, full belly panel, and under-belly) allows you to fully customize the fit, while the technical Supplex/Lycra fabric blend gives you support and stretch without restriction.  The Capri is ultra soft, and moves with my (or the babe’s) every move.  The only thing I’d mention is the length – I’m on the taller side (5’8”), so the Capri hits me a little higher than I’d like but if you’re more of a mid calf/below the knee type of person, you’ll love the length and fit.

Destination Maternity Capri - full belly panel

Destination Maternity Capri – full belly panel

Features:

  • Supplex/Lycra fabric
  • 3-way belly panel
  • Moisture-wicking
  • Breathable
  • Ultra soft
  • Tagless
  • Inseam length is approximately 18 inches

Final Thoughts: If you’re active and pregnant, you want For Two Fitness Maternity Clothes!  The product fits great, is super soft, and performs when you need it to.  I’ll be using the discount code to buy a few more items (Yoga for Two and Sweating for Two) – can’t have enough when you’re working out for two!

Discount Code: For Two Fitness is offering 20% all items, using the code MARGARITAS.  Don’t miss out on this awesome deal!

For Two Fitness

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Twitter: @fortwofitness
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Web: http://fortwofitness.com/

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Disclaimer: I was given For Two Fitness product to wear test, at no cost.  All opinions are my own.