Good morning! I got a new training toy – a weighted vest from BodyRock – that I tested out today, and wanted to share a quick review of it, why I decided to get it, and how I plan to use it to help train for races! 🙂
Why a weighted Vest?
I initially saw this vest posted on Courtney Ustrzycki’s instagram (I had the chance to interview her here!) while she was taping some workouts for BodyRock. It looked Super Cute on her & snugly fit, which initially drew me in, and then I decided to do some research on runners who have used vests to see if it was something worthwhile.
There were 2 Main articles I read that convinced me to make the leap into buying one for myself:
- An ultra runner who utilizes one: https://ultrarunning.com/featured/training-with-weight-vests/
- He used one to help train for his ultra-marathons and found that training with a vest helped improve his leg strength and form.
- And then an article on “Strategic Athlete” with scientific research surrounding ‘weighted vest training’
- “the research does show that wearing a weight vest during training has been shown to improve power in athletes by upwards of 10% in as little as 3 weeks”
- “loaded running (or loaded training in general) can have some positive benefits.”
- This article does EMPHASIZE form over loaded training and incorporating the vest-training Slowly, which is good as this will help prevent injury. There’s no point in supplementing training with something that will hinder your progress.
After reading these and getting a message back from Courtney about the fit being good, I decided to purchase one!
How do I plan to incorporate it?
I am going to use this on my cross training days in my running program I receive from my coach Susan. *it just occurred to me that I haven’t told Susan about this yet, so surprise! if you’re reading this coach* 🙂
I do 3 cross training days a week where I typically run 2miles to the gym, do a CARVE lift, and run 2 miles home. (barring rain, in which case I drive to the gym and do treadmill run) — On these runs, my instructions are just to keep it easy.
Today, I ran to the gym, did CARVE3 and ran home.
- The vest is just 6lbs so I could feel the extra weight but it wasn’t an overwhelming amount.
- It was challenging, but didn’t compromise my form. It actually helped me focus on my form – pushing off the ground and landing with my foot under my hips.
- It fit really well – snug but not tight – and wasn’t bouncing around as I ran.
- I actually wore it during my lift at the gym as well and found a couple more benefits to it:
- It worked as a pad/cushion on my back when I was using a barbell,
- Added a little extra challenge to exercises like sit-ups, good mornings, lunges, push-ups
- Check out my Instagram post today to see me in action with it doing some curtsy lunges
All of these to me seem to be something that will add a little extra challenge to my workouts that will hopefully help me increase my speed and strength in running.
I’m also planning to add the vest into 1-2 of my plyometric workouts a week as well (I’ve been using dumbbells for those, so the vest will be easier to incorporate IMO)
I DO NOT plan to wear the vest for the runs where Susan has me aiming to hit certain paces/tempos or on long runs. That might be something I’ll add it to in the future, but for now I just want to add it in slowly and I feel that wearing it 12ish ‘easy’ miles a week will be a good way to start.
*I have a race coming up this September – a half marathon – which I feel will be a good indicator of whether it’s worthwhile or not! I’ll make sure to post another update that includes how it’s going with the vest, whether I keep loving it or not…. If I love it, I’m 100% sure you’ll see more posts about it. 🙂
Peanut Butter M&M COOKIES – 51kcals each (recipe makes 6), macros per cookie: 5p, 5c, 1f (1.5g fiber)
- This recipe can also be safely eaten as an edible cookie dough too 😉 – eggfree
- Cookies can be made vegan by using a vegan protein powder!
RECIPE (original recipe is here):
- Preheat oven to 350
- Mix together the following ingredients:
- 1 scoop (28 grams) protein powder – I used Peanut Butter Slap Protein
- 1 tsp baking powder
- 1/4cup (61 grams) applesauce
- 28 grams coconut flour
- 1 tsp vanilla extract
- DON’T add water! (it’s tempting, but I promise it will work better without)
- Scoop out with a tablespoon and press onto greased cookie sheet, shape them as desired
- Optional (these are added into the macros) – Top each cookie with 2 M&M’s. I made Univ. of Michigan colors for me and Univ. of VA colors for Chris 🙂 … hmmmm I’m thinking these will be a good healthy ‘gameday’ treat this football season!
- FYI – you can lower the macros/calories per cookie by eliminating or halving the m&m’s – each one adds 5kcals… but they are 5 calories of FUN, especially after a tough workout! 🙂
- Bake cookies for about 10 minutes. The ones in my photo were 12minutes and I felt was a little too long, but perfect for someone who likes crispy edges.
I made some PB Protein Ice Cream while I waited using PB Slap! It works just as well as PES that I normally use 🙂 BUT the macros are even better using Slap!
- macros for bowl of ice cream: 109kcals, 24g protein, 1g carb, 1g fat
Perfect Protein Ice Cream Recipe:
- Nutribullet is the Best blender for this in my experience, but I have seen it work with a Ninja or other high speed blenders (has to be able to crush ice). With the nutribullet, use the 32oz colossal cup!
- In the blender:
- 2cups ice (or 8 ice cubes from a tray)
- 1 cup water
- 1 scoop (28g) protein powder – I used PB Slap
- 1/2 tsp xanthan gum
- 1/4 tsp guar gum (this is optional, but makes it super creamy!)
- BLEND for 1-2 minutes until it’s nearly full (see photo above)
- ENJOY!! (I topped with a little bit of cocoa too)
Remember to check out my Current Giveaway for this month! 🙂
Please tag me if you try these recipes @RebekahKFit ! I Love seeing them in your feeds and stories and reposting! It really makes my day! 🙂 Hope you all have a GREAT day!!