One of the most frequently asked questions I get on Instagram is about my hair. It’s such a great compliment, and while I do think the majority of the credit goes to genetics (and a great hairdresser), I have spent countless hours learning how to style it well and figuring out which products work best on my hair type. And my most-used hair tool is my T3 Hair Dryer and it’s time for a review since I have strong feelings about, considering I also own the Dyson blow dryer (andI also have a review of the Dyson Airwrap).

Just like skincare and makeup, I love trying new hair products. Since I work in the beauty industry as a content creator, brands often send generous PR packages with product to try, and I also spent a good bit of my own money on beauty products since it’s something I’m passionate about. Overall, I’ve tried a ton of hair products, styling tools included, and I think I can officially name my all time favorite hair dryer: The T3 Featherweight Style Max.

Here’s why:

• It has automatic heat and speed adjustments (you just program your hair texture and it does the rest)
• The technology is designed to smooth and dry quickly without damage
• It’s lightweight and easy to use
• The Volume Boost button helps give my hair that extra lift I love
• It’s cheaper than my Dyson
• It dries my hair in 5 minutes flat – and my hair stylists over the years have always commented how much hair I have

In today’s post, I’m sharing all the details on this hair dryer, including how it holds up to my previous favorite, the Dyson Supersonic Hair Dryer.

Get 20% off your T3 order with code TERILYN20.

T3 Hair Dryer Review & How It Compares to Dyson

What is T3?

T3 is a hair tool company that started in 2003 as a part tech start-up, part beauty venture. Their goal was to create hair tools that were technology forward and designed with high performance and great results in mind. They make a ton of hair tools including 4 different hair dryer models, flat irons, curling irons, and other hair styling accessories. and I love every single product I’ve tried.

Here are the T3 products I own:

• Travel sized hair dryer
• Curling irons in almost every size
• AireBrush AND the AireBrush Duo
• Hot Rollers

and of course, the Featherweight Style Max which I’m reviewing today.

T3 Featherweight Style Max Features

Let’s get into details about the T3 Featherweight Style Max.

The T3 Featherweight Style Max is T3’s most impressive and robust hair dryer model. They make 4 different hair dryers, and I’ve found that the Featherweight Style Max is the best bang for your buck because of the automated technology. The most similar option from T3 is the AireLuxe, which is also a great hair dryer, but it’s all manual in terms of the settings (and for the same price, I think the Featherweight is far more impressive).

The Featherweight Style Max auto-customizes heat and airflow to your personal hair texture, and dries quickly, evenly, and with less damage. There are 5 heat settings and 3 speed settings that the hairdryer automatically adjusts for, which is a really cool feature. All you have to do is input your hair texture, and it does the rest.

The T3 hair dryer also uses Digital T3 IonAir Technology. The IonAir Technology powers a smart microchip that helps minimize temperature fluctuations and prevents over-drying. It’s made with a fan that propels two times wider than other hair dryers and the 1 ion-rich airstream dries the hair super quickly while still retaining the hair’s natural moisture, so you you’re left with shiny, healthy hair that’s not damaged or tired. The ion generator also tames static frizz. That’s a lot of techy talk, but the short of it is that they’ve created a gentle but effective hair dryer that makes your hair look amazing.

Here are the main features:

• StyleMax Technology: a smart microchip that auto-customizes the heat and speed settings to your hair texture
• Wider Airflow: T3 uses a Digital T3 IonAir Technology which gives the hairdryer a wide, ion-infused airstream which gently (but quickly) dries hair and gives body and shine
• Ion Generator: Minimizes static frizz by smoothing the hair cuticle and boosts shine
• Multiple Heat Settings: 5 different settings for all hair types and textures
• Multiple Speed Settings: 3 different settings for drying and styling
• Volume Boost Switch: Helps boost texture and volume
• Cool Shot: blasts cool hair to helps lock in your hair style
• Lightweight: It’s really easy to handle and comfortable in your hand

T3 Hairdryer vs Dyson Hair Dryer

Size and Weight

A huge selling point of the T3 Featherweight Style Max is the size and weight (the name gives this away). It weighs 16.6oz (cord not included), and the cord length is 9 ft, so you’re never struggling to dry your hair, even when your outlets are inconveniently located.

The Dyson Supersonic Hair Dryer weighs 1.8 lb (almost double) and has the most annoying block on the cord that bangs into my cabinets every time I use it.

Volume Button

One of my favorite features of the Featherweight Style Max is the Volume boost button. This button turns off the negative ion generator to give your hair extra body.

My Dyson does not have this.

Attachments

This hair dryer comes with 4 different attachments:

• Drying concentrator: wide nozzle attachment to help dry hair quickly
• Styling concentrator: narrower nozzle attachment to concentrate airflow for precise styling
• T3 SoftTouch 3 Diffuser: softly diffuses the air which helps volumize and define curls, waves, and layers
• T3 Smoothing Comb: This attachment directs the air through vented teeth to lift roots, smooth strands, and stretch and detangle curls and coils

The Dyson hair dryer comes with 5 attachments:

• Flyaway attachment: Helps lift longer hairs to the surface to hide flyaways
• Styling concentrator: A narrow nozzle to help with styling
• Diffuser: helps reduce frizz and define curls
• Gentle air attachment: A wider nozzle that diffuses the air. This is the best for a rough dry
• Wide tooth comb: Creates volume and shape in curly or coily hair

Price

Another huge selling point of T3 is that it’s about 1/2 the price of the Dyson.

The Featherweight Style Max costs $199 (and you can use the code TERILYN20 for 20% off), and the Dyson is Over $400.

How the T3 compares to Dyson

I got the Dyson Supersonic hair dryer a few years ago when my super old hair dryer finally bit the dust. I loved it for years and hesitated to try the T3 because I was certain that the Dyson price tag meant that it was the best on the market, but I was shocked to realize I liked the T3 a lot better. It’s so much lighter, dries my hair just as fast and with much more control, and it’s so much more affordable, which you can’t beat.

I shared a few more details about what makes the T3 dryer better than the Dyson in this reel.

Styling Tips

Before I blow dry, I like to wash my hair and do my full hair care routine.

I have really thick hair, so I always do a rough dry before I start styling my hair. Once my hair is about 80% dry, I section it into layers and use this round brush to smooth each layer as it dries.

Then depending on my mood, I’ll either leave it straight or use my favorite T3 curling iron (I have a hair curling tutorial linked here). Some days I’ll use the AireBrush too, but if I use that, I dry my hair to 80% and then switch to the AireBrush for the last 20%. Here’s a video on how I use the AireBrush.

Get 20% off your T3 order with code TERILYN20.

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Enter the Zoe Tour stroller. Actually, that didn’t really come on the scene until after I had already ordered the Cybex stroller and hated it. THEN the Zoe Tour stroller entered the chat. After using three different strollers and feeling like none of them really met my needs for an easy, lightweight everyday stroller, the Zoe was SUCH a great find, not to mention it was hundreds of dollars cheaper than the other strollers I had. Around the sale time, Thomas also started trying to climb out of the UppaBaby and never wanted to get in it, so when he was actually excited to ride in the Zoe, I knew we had found a winner.

Since I’m so passionate about this stroller, I wanted to do a detailed review so that you too can do research on top of research while you’re stroller shopping And since I just got my second Zoe stroller (the Twin, which is made for two kids), I have lots of thoughts about this brand. I hope this breakdown gives you all of the insight you need to help you make the right choice for an everyday stroller.

I have a short video review on YouTube where you can see the Zoe Tour stroller in action:

Let’s get to it!

Zoe Tour Stroller Review: my favorite affordable lightweight stroller

Zoe was founded by a grandfather (!) who worked in the baby industry for his whole life. He had a vision to make lightweight easy strollers and wanted them to be direct to consumer, so that they were affordable and accessible. Now Zoe’s goal is to become a mom-run company, which I love. Who better to make strollers than moms themselves?

Zoe offers 6 different strollers: 3 singles and 3 that seat multiples. Today I’m sharing details about the Tour V2, which is a their most basic, everyday single stroller. I also shared details about our new Zoe Twin V2 stroller below, but since I’ve only had it for a few weeks, I don’t have all of my thoughts fully gathered yet.

Zoe Tour V2 Stroller Dimensions

You can find all of the specs for the Zoe Tour stroller on their website, but here are the most basic measurements:

• Net Weight: 13.4lbs
• Carrying Capacity: Tested to 45 lbs per seat
• Open Dimensions: 40″ x 20.5″ x 30″
• Closed Dimensions (with belly bar attached): 32″ x 20.5″ x 10″
• Closed Dimensions (without belly bar attached): 29″ x 20.5″ x 8″

What I love about the Zoe Tour Stroller

Before we get into all of the details, I wanted to mention that Zoe now has an updated version of the Tour Stroller. They are almost identical (except the new version has a couple of upgrades), so this review includes the updated details of the Tour V2.

Lightweight

The Zoe Tour V2 stroller is only 13 lbs which feels like nothing after lifting the almost-30lbs UppaBaby Vista. It’s very sturdy for such a light stroller too, which is impressive. I love that I can easily put this in my car and pull it back out with one hand.

Nimble

Along with how lightweight this stroller is, it’s important to note that it’s really nimble too. If you live in a city where you’re maneuvering through foot traffic and lots of doorways, this stroller will be your best friend.

Easy to break down

Watching the Zoe Tour fold up to fit in a car is so satisfying. You can do it all one handed, and because it’s light, you can just sling it right into the car with minimal effort. All you have to do to break the Tour stroller down is to put the breaks on, release the seat recline, and then pull up on the release (which also happens to be a handle that you can hold onto once it’s folded).

See how easily I collapse this stroller in this reel.

Affordable

Another huge perk of the Zoe stroller is the price tag. At only $259, we’re talking hundreds of dollars cheaper than the other strollers I own. And for such a useful, well-made stroller, it’s impossible to beat that.

Tons of sun protection

I appreciate that the sun shade canopy comes ALL the way down. So if your baby likes to sleep in the stroller, you’ll love this feature.

Newborn Safe and Car Seat Compatible

Most Zoe Strollers are car seat compatible, making them safe for newborns as long as you have the correct adapter and it works with your car seat. I believe the only Zoe strolelrs that does not adapt to a car seat is the Zoe Twin double. The Twin V2 (which is the updated version of the Twin) can and that’s what I have and is pictured above. The Zoe Tour and Trio V2 also work with a car seat adapter.

Note that Zoe isn’t compatible with UppaBaby car seats, which is annoying since I have the whole UppaBaby stroller/carseat system, but thankfully I had an extra car seat that was gifted to me from Britax that is compatible.

140 Degree Recline

Key for stroller nappers! The recline is pretty amazing, and your baby can lay almost completely flat. Thomas prefers to sit up pretty straight though, so we like that you can adjust the seat to whatever you need.

Adaptable for two kids

I didn’t know this until recently (and I already got the Zoe Twin stroller), but the Tour actually becomes a adaptable if you buy the Tandem Add-on Seat attachment.

Fits in my trunk

We all know trunk space is a hot commodity these days. This stroller can easily fit in any car trunk, and it can even fit into most overhead bins on airplanes. Just double check with your airline.

Additional accessories included

SO many strollers require additional purchases to get snack trays, cup holders, etc. But not the Zoe! This stroller comes with a parent cup holder, a child cup holder, a child snack cup, a spacious storage basket, and belly bar.

Easy to Clean

You don’t know how important this is until you know. Zoe uses stain resistant fabrics and you can typically just use a warm damp cloth to wipe it down and then let it air dry. However, for $40 extra, you can get a machine washable seat liner. They’re easy to install and remove because you don’t have to rethread your safety hardness.

Comfortable chest straps

Everything about the straps is adjustable, so this stroller can grow with your baby. I love that the buckle is too difficult for my toddler to figure out, but very easy for me.

Disney Approved

We aren’t really a Disney family (or not yet, at least), but this stroller is Disney Approved if that’s important to you. If you are planning a Disney trip, make sure to use Main Street Vacation Planners. That’s 100% who we’ll use if/when we go on a Disney trip since Margy is a good friend and a Disney pro.

Newborn Safe (with an adapter)

What I don’t love about the Zoe Tour Stroller

Small storage space underneath

I walked to the grocery store with this stroller once and the basket underneath was absolutely LOADED. It’s just not as big as the storage space on my other strollers, but that’s part of what makes this so lightweight and easy to maneuver, so it’s really not that much of a downside. And, the new Tour V2 has a slightly bigger and stronger storage basket, so nothing to worry over.

Fixed handlebar height

The handlebar height is fixed, which is not a big deal for many families, but since Tommy and I have about a 12″ height gap, it’s somewhat frustrating for us. If you’re picky about the height of your handlebar, be sure to note that.

How the Tour V2 compares to the Twin V2

Like I mentioned above, I recently got the Zoe Twin V2 as a gift from the brand. This is a compact, double side-by-side stroller. While I know it’s meant to be compact, having two seats beside each other just feels huge to me. I’m very petite and only 5’1″, so I’m small in general, but it’s taking some getting-used-to for me to push the Twin V2.

Yes, the Tour V2 can adapt to fit two kids, but they have to sit one in front of the other (which is fine while Charles is little), but I know as the boys grow, they’ll prefer to sit side by side, and I’ll appreciate how easy it is to buckle them both in to the Twin V2.

The Tour V2 dimensions are 40″ (height) x 20.5″ (width) x 30″ (depth) and the Twin V2 dimensions are 43″ (height) x 30″ (width) x 33″ (depth).

If you’re making the decision between getting the Add-On seat for your Tour V2 versus getting the Twin V2, keep in mind the configurations of the seats. That’s the biggest difference, along with the width. The Tandem Add-On seat is $119 and the Twin V2 is $529, so if your only goal is a stroller than can fit two kids, just get the attachment!

Final Thoughts

Ultimately, the Zoe Tour V2 stroller is just SUCH great value for your money. It’s functional, simple to assemble, lightweight and easy to maneuver, comfortable for Thomas, and easy to push for me. It’s small enough to use for errands, each to put in the trunk and all around, a GREAT travel stroller.

Zoe was kind enough to offer a discount code for my readers, be sure to use this link for 15% off.

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The post Zoe Stroller Review: my favorite affordable lightweight stroller appeared first on TeriLyn Adams.

When I was breastfeeding my first son, I was SO thirsty and struggling with supply issues. So, one of my friends sent me a pack of LMNT Electrolytes to try. At the time, I had been putting Nuun tablets in my water whenever I remembered. I’d use Nuun for all of my marathon training and even used it during the Boston Marathon.

The Best Electrolytes for Breastfeeding

As a runner, I knew electrolytes were important. However, I never felt like Nuun was making a huge difference, and I definitely didn’t notice an improvement in my supply or my thirst. But that first LMNT packet made such a difference. I immediately felt like my thirst was finally quenched (cliche to say but true). I ended up breastfeeding for two years, so it’s safe to say supply improved!

So, I fell in love and put LMNT on subscription soon after. So, I stopped feeling thirsty all day (which was honestly shocking because I was the person who was thirsty no matter how much water I drank). I even noticed an uptick in my supply. Also, I wish I’d discovered LMNT sooner because I know my years of marathon training would have looked and felt different!

Now I’m breastfeeding my second baby and to my surprise, I have an oversupply. I know that an oversupply is not only because I’m regularly taking LMNT. But proper hydration does contribute to adequate supply, so I have to believe it’s helping. It certainly isn’t hurting and I don’t feel chronically thirsty like I did at this stage with my first.

Use this link to get a free LMNT Sample Pack with any drink mix purchase, and get a free box when you order 3.

I went down the rabbit hole about taking LMNT during my first breastfeeding journey and if it was safe, so I wanted to share what I learned. Hopefully it helps answer any questions you may have too! 

Let’s jump in!

You can watch the below video for more details or just keep reading!

Electrolytes for Breastfeeding

The short answer: LMNT.

The longer answer is below.

First, are electrolytes important for breastfeeding?

First, let’s focus on your baby’s needs. Yes, babies need electrolytes. They get electrolytes  through breast milk (or formula – if you’re using formula, make sure it has electrolytes in it!). Your sodium intake directly connects to the amount of electrolytes the baby gets.  

In fact, in the very early stages of breastfeeding when your milk comes in as colostrum, the sodium concentration is elevated and this helps the baby’s immune system. There’s actually research that suggests that a child’s health could be negatively impacted with inadequate breast milk electrolytes.

Sodium is also correlated with cognitive function as your baby grows. It can even help with better motor function, memory, and IQ! Read this study on sodium and premature babies. So interesting. Your salt status is also connected to milk production volume. This study shows that farmers have been adding sodium to dairy cow’s diets to increase milk production for a while! While there’s not enough research to concretely say this is true on the human front, I feel confident that taking LMNT increased my  supply (with my first, and definitely now with my second).

Unfortunately, because many people believe that restricting sodium helps expecting mothers avoid preeclampsia, lots of moms limit salt both during and after pregnancy.

However this 2018 study found that there’s “no convincing evidence” that salt intake influences hypertension or preeclampsia risk. Additionally, women with preeclampsia are also more likely to have low blood sodium levels compared to others. Low sodium can result in hormonal changes that actually raise blood pressure. So, increasing sodium intake can actually help LOWER blood pressure.

All this to say, since there’s actually evidence that low-sodium diets can negatively affect your health and since we know sodium is important for baby’s growth and development, I did not decrease my salt intake when pregnant or breastfeeding. I actually increased it. I was getting regular bloodwork. Also, I knew my sodium was low – even with LMNT. So, there were no concerns with me continuing with it. However, every pregnancy is different. So, talk to your doctor about your specific situation – your health, your thirst, your bloodwork, everything.

How much sodium do breastfeeding moms need?

The answer is more than you think, especially if you’re a breastfeeding mom. While the FDA recommends 2,300 mg a day (which is about 2.3 grams) for people 14 years and older, to help reduce high blood pressure and cardiovascular disease and deaths, there’s new science that shows that 4-6 grams of sodium a day is actually optimal (granted, this is dependent on diet and lifestyle). And this study actually found that people who consumed lower than 2.5g per day of sodium had higher blood pressure than those who consumed larger amounts. Obviously, talking to your doctor is important since everyone’s health is different, so take this all with a grain of salt (heh) but read LMNTs take on why they recommend so much sodium here.

Since nursing moms are also providing sodium to their babies, more sodium is likely best. Nursing moms may actually find that they need a little more than that to help replace what’s given to their baby.

How much sodium is in LMNT?

LMNT electrolyte drink mix has the optimal ratio of electrolytes – 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium –  to support hydration. It has zero sugar, no artificial ingredients or fillers, and no preservatives. Many (most, actually) electrolyte drink mixes are full of sugar; and while sugar can help you absorb sodium and fluids, it’s not essential for hydration. So, LMNT doesn’t include sugar. It doesn’t taste like chemicals or medicine, which I’ve found other similar, salty options too (like Liquid IV).

LMNT is super salty (which I love) but you can add more or less water to your preference if it’s too salty for you. I like a full packet in my 24 oz water bottle, but my nanny uses only half a packet each time she drinks LMNT, and saves the other half for next time. You could also just add more water to your water bottle to help dilute it. 

It’s a small thing, but I appreciate that it’s a powder so I don’t have to wait for a tablet to dissolve, like I did with Nuun.

Other important electrolytes for breastfeeding

Potassium

Potassium is important  because it balances the effects of sodium and helps women maintain healthy blood pressure during pregnancy. Shooting for 3.5–5 grams of potassium per day is a good goal. Pregnant and nursing moms should aim for the higher end of that range. LMNT contains 200 mg of potassium, which won’t get you to that mark alone. So, be sure to prioritize potassium rich foods in your diet, like bananas, avocado, spinach, and kale. 

Magnesium

Magnesium is an important electrolyte at all stages of life, but especially pregnancy and postpartum. Also, magnesium is involved in bone formation and density which makes it important for a baby’s development. 400–600 mg of magnesium daily is a good target, and LMNT contains 60 mg, so it’s important to eat magnesium-rich foods to help keep your magnesium level optimal. I also take this Natural Calm magnesium supplement at night.

How many packs of LMNT should you drink per day?

Everyone’s electrolyte needs will vary so the answer depends on the person, and there’s not a one-size-fits-all answer (especially as a breastfeeding mom). However, LMNT shouldn’t be your sole source of electrolytes each day. Clinical data shows that around 5-7g of sodium, 1-3g of potassium, and 250-500mg of magnesium throughout the day is ideal, and it’s great if those are from various sources (ideally from predominantly whole foods). That equates to 1-2 packets a day depending on your activity level and if you’re exclusively breastfeeding 1 one packet contains 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium. (Source) I have 2, sometimes 3, packets a day since I have low sodium, have resumed working out and I’m exclusively breastfeeding.  

LMNT Electrolyte Drink Mix Flavors

There are a lots of LMNT flavors:

• Citrus salt
• Grapefruit
• Orange salt
• Watermelon salt
• Raw unflavored
• Raspberry Salt
• Lemon Habanero
• Mango Chili
• Chocolate Salt

My favorite flavor of LMNT is watermelon or raspberry. Citrus and grapefruit are pretty good too. I do not like the spicy ones unless I’m using them in my favorite virgin margarita. You can also try a few different ones in a variety pack, which you get for free with my referral link. They also have seasonal flavors, like chocolate caramel and chocolate mint in the winter. Note that the chocolate ones are meant to be mixed with HOT water and consumed like a hot cocoa powder inspired drink. I didn’t realize that for about 6 months and was so confused by the chunky texture and thought it was so nasty. Once I tried it hot, it was a game changer and I loved having it after my cold winter runs.

I did not like the raw unflavored but if you have a different recovery drink you like (perhaps a protein shake or something that has carbs and calories) and want to up the electrolytes in it without impacting the flavor, that may be a good option for you.

Ingredients

Each flavor has one or two different ingredients (the natural watermelon flavor has Malic Acid and the orange flavor uses Citric Acid, for example). Here’s the general breakdown for the Citrus Salt packet. Again, each packet has the perfect balance of sodium, potassium, and magnesium.

• Salt (Sodium Chloride)
• Citric Acid
• Magnesium Malate
• Potassium Chloride
• Natural Flavors
• Stevia Leaf Extract 

I typically hate the taste of stevia but it doesn’t bother me in these! You can find a full list of ingredients for each flavor online here.

Pricing / Packages

One time purchase

The most basic way to purchase LMNT is ordering boxes individually. A box of LMNT comes with 30 packets, and it costs $45 per box, which breaks down to $1.50 per packet.

This is a great way to try LMNT the first time to make sure you like it.

Subscribe and save

The other option is to set up your LMNT as a subscription and save money. When you subscribe, each box is $39, making each packet $1.30. Since I use 3-5 packets a day, this is by FAR the most economical option for me.

Free sample pack

After ordering LMNT a few times, I reached out to them to see if they’d be willing to offer a promo to my readers. They were super generous and gave me a shopping link that gets you a FREE sample pack with ANY drink mix order. And to top it off, if you end up buying 3 boxes, you’ll also get a 4th for free! I believe you can use my link with every order – not only the first – to get a free box or sample pack! 

LMNT Electrolytes Pros and Cons

Pros

• Tastes amazing
• Super salty (but can be diluted with more water)
• NO SUGAR! (Great for low carb diets if that’s your jam but that’s NOT my jam.)
• A perfect ratio! Most popular electrolyte drinks contain sugar and unhealthy ingredients, along with low amounts of electrolytes. LMNT has more electrolytes in the ratio that our body needs: 1,000 mg sodium, 200 mg potassium, and 60 mg magnesium.
• Keto friendly for folks following a keto diet
• Paleo friendly for those following a paleo diet
• Simple ingredients
• Comes in a powder form instead of a tablet that has to dissolve
• Free shipping
• No-questions-asked return policy (seriously! They send new boxes and refund immediately. They have amazing customer service.)
• Can be ordered on Amazon – if you’re running low and want to place a quick order, you can do it with Prime shipping.

Cons

• Pricey. There’s no denying that LMNT is pricey, but it’s worth it. Nuun is about $30 for 30 tablets, which is slightly more affordable than LMNT. But LMNT simply works better!

That’s the only con I can think of!

Get a free LMNT Sample Pack with any drink mix order you place through this link.

The post The Best Electrolytes for Breastfeeding & How it Impacted My Supply appeared first on TeriLyn Adams.

If you know anything about golf, then you know that the Masters is iconic, and getting tickets is no easy feat. The tournament is steeped in tradition and history, and there are lots of things to know before you go! My first question when I got off the phone: “What do I wear?!” Thankfully, I had lots of Masters veterans to ask.

In today’s post, I’ll share exactly what I wore plus a few outfits that were approved by my husband and father-in-law (and a few items are aren’t approved), in hopes that it gives you a little inspiration and guidance when it comes to dressing for the tournament. I sadly won’t be attending this year but I think it’s a good excuse to have a golf-themed party! (I should bust out the caddy outfit from my son’s 1st birthday party that was golf themed!)

I’m no Masters expert but my father-in-law and husband are so feel free to ask questions if you’re attending this year and I’ll get them to weigh in!

What to Wear to the Masters Golf Tournament

Sneakers

The first thing my father-in-law said to me when he saw some of the pictures I sent him was: “sandals are a rookie mistake”. Note taken. I should have figured, considering I knew we’d be walking for HOURS and standing on our feet most of the day. Another follower of mine said that sandals are not only a rookie move, they’re also a diva move ;). She said wearing comfortable sneakers (or even golf shoes) shows you’re really there for golf. Don’t believe me? Just google photos of Meredith Scheffler at Scottie’s matches. It’s always sneakers. When we were at Augusta last year, we saw a woman walking in giant platform sandals and even heard a couple players making fun of her. Yikes but hilarious. (Unless you’re the woman trying not to break your ankles all day.)

I wore my favorite Veja sneakers since I had already broken them in (you can see a glimpse of them in the photos above), and I was confident I wouldn’t get blisters in them. As much as I LOVE my espadrille sneakers (shown below), I hadn’t worn them enough to verify that they’d be blister-free after hours of walking. Plus, I was worried I might roll my ankle in them since they’re platforms.

The outfit below is a great option for The Masters, and everything I’m wearing in the photo is still available. The blue dress is a linen blend and perfect for spring weather, the platform espadrilles are a great combination of cute and practical for walking, and my Le Specs sunglasses are really affordable (and SUPER durable).

Masters Approved Sneakers

Dresses

One of the things I love about golf is that it’s a “dressy” sport. Wearing a polished, appropriate outfit is important, and the Masters is no exception! A nice sundress is a perfect option for a day at Augusta. Just be careful not to wear something too short, since you may end up sitting in the grass for some of the day. Since the weather is usually in the 70s or 80s, a lightweight dress in a cotton or linen blend will likely be perfect.

Pro-tip: wear a pair of short biker shorts underneath your dress. This way, you aren’t concerned about your underwear showing if a gust of wind blows your dress, or if you’re sitting on the grass. This is also a toddler-mom trick for wearing dresses at home.

Before I share all of my favorite Masters approved dresses, I wanted to call out this PERFECT dress from Byrdie Social. How ideal is this color!? It buttons all the way down, and has contrasting floral shorts that come with it too. How cute!

Masters Approved Dresses

Matching Sets

If the idea of wearing a dress all day feels out of your comfort zone, a matching set is a good option. One of the outfits I considered was this purple short set since it’s still feminine and looks put together, but it’s a little more casual than a dress. A set like this looks natural with sneakers and a golf hat too, making it a great option if you prefer to wear something a little sportier. If you know you’ll be sitting on the grass, then shorts are an easy choice. This matching set is one of my favorite outfits and perfect for the Masters. The Rails top comes in multiple colors, as do the matching shorts. The Rails top is available in a berry color on Revolve, which ships in two days for free, so if you’re a pinch, order from there.

Masters Approved Sets

White Jeans and a Blouse

If you happen to go to the Masters on an unusually cool day, a pair of white jeans is an appropriate outfit choice. While blue jeans, in general, aren’t golf appropriate, white jeans are an exception. My white jeans are by Madewell and fit TTS. My floral blouse is old J.Crew from last year, but this Tuckernuck find is very similar. The shoes I’m wearing below are the same Vejas I ended up wearing the day-of.

Masters Approved Cool Weather Outfits

Golf Attire

Another appropriate option for the Masters is true golf attire. You’ll see some women wearing a golf dress or skort, with a collared top tucked in. If this sounds most comfortable to you, then go for it! This post has cute women’s golf clothes.

Masters Approved Ladies Golf Attire

Hats

Since you’ll be outdoors all day, you will want a hat — even if you don’t plan to wear it all day. Some women will wear dressier sun hats, while others will opt for a traditional golf hat (this is more my style). If you do opt for a golf hat, buy a Masters hat at the tournament instead of wearing a different brand. The same friend who gave me the sandals-are-a-diva-move tip also said that wearing another brand (or golf course) logo, is bad form. It would be like showing up to a fashion show wearing another brand on your chest. Choose a golf hat that’s unbranded, or buy a Masters hat at the tournament.

Masters Approved Hats

Sunglasses

Practical, and a cute accessory. I wore my tried and true Le Specs Bandwagon sunglasses, but I also love this super affordable pair of retro sunglasses from Amazon.

Sunglasses I’m Loving

A small purse

There is a small bag policy at the Masters, so you’ll want to do some quick measuring before you show up. Bags must be 10” x 10” x 12” or smaller, so a small crossbody bag is a great choice. You’ll want to carry your sunglasses, a small bottle of sunscreen, your wallet or card holder, and maybe a lip gloss or too. Since you can’t bring your phone in anyway, don’t worry about it fitting. This Caterina Bertini shoulder bag would be really cute, or this belt bag from Byrdie Social Wear.

I have blog post with my favorite stadium-approved bags that may be helpful as well.

Masters Approved Purses

Sunscreen

Like I just mentioned above, throw a small bottle of sunscreen in your purse. You’ll be outside in the sun (assuming there’s no rain…), so you’ll want to be prepared. I was NOT prepared last year and ended up with a pretty bad sunburn. This is my very favorite face sunscreen.

What NOT to wear or bring to the Masters

Your cell phone

One of the iconic traits of the Masters is that cell phones are prohibited. But no need to fret if being out-of-reach makes you nervous. There are banks of free phones you can use right off the first fairway, and then a second set near the eighth tee, so write down the phone numbers of anyone you plan to call. As heavenly as it was to be cell phone free for an entire day, I wanted to check in on my toddler a few times, so we just let our nanny know to accept phone calls from Augusta.

Other electronic devices

This includes cameras (unless you’re there for the practice rounds).

Sandals

Like I said above, rookie move. I am SO thankful I wore sneakers last year.

Strollers

Strollers aren’t allowed at the Masters, so this is a great time to have an adults-only getaway, or to bring your kids once they’re walking and will enjoy a full day of golf.

Food and drinks

There’s no need to bring your own food or drinks anyway, since the food at the Masters is truly iconic. I got a peach ice cream sandwich and a club sandwich. And of course, be sure to wash those down with an Azalea cocktail. I really loved the beer they had and I’m not much of a beer person!

Fun fact: did you know that the prices of the food at the Masters are intentionally cheap? I LOVE this. Considering how expensive tickets are for the Masters itself, the affordable concessions are a welcomed bonus.

For now, that’s all I’ve got!

If you’ve been to the @themasters, share your pro tips in the comments. And if you know a friend who is going, be sure to share this with them!

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So today, I thought it would be fun to re-share my best distance running tips for beginners. While running seems simple in theory, there are a few things that will make it feel easier and more enjoyable. Let’s dive in!

10 Distance running tips for beginners

1. Find a shoe that works for you

Shopping for running shoes can be so overwhelming. There are so many brands, so many shoe models, and they all cost a LOT of money. While it seems complicated, it doesn’t have to be. I recommend going to a running store in person and having them fit you. They will run through a few tests: watch you walk, jog, measure your foot, sometimes they’ll scan it too, etc. And from there, they’ll show you options that should work best for your foot.

Don’t order a shoe online just because it looks cool. The right shoe makes ALL the difference in a comfortable distance run. Good running shoes prevent knee pain, blisters, support your ankles, and will make your legs feel STRONG. Your socks matter too!

2. Rise and shine at a consistent time

Consistency is the key to developing a healthy running habit and working up to more miles. Pick a time that works best for you and then stick with it. If you hate waking up early, try running at lunch or after work. The best time is whatever you’ll do consistently. While I’m a big proponent of morning runs for a few reason (it’s linked to deeper sleep, reducing daily stress, and a speedy metabolism), I know waking up early can be challenging, so here are a few tips for waking up early to run.

3. Run with friends

Aside from the health benefits, one of the best parts of distance running is the community. It’s hard not to bond with the people who are running lots of miles with you. Some of my best friends have been made through running. There’s nothing that makes miles go by faster than great company. Not only that, but group running helps you keep your pace so you don’t run too hard for too long.

If you aren’t sure how to make running friends, reach out to your local running store. There’s a good chance they will have running groups you can join, or they’ll be able to point you in the right direction.

4. Build some base mileage

One of the biggest mistakes I see new runners make is running too fast (or too far) too soon. You want to build some base milage before you attempt longer runs. The easiest way to do this to follow a training plan. Don’t go from zero to 45 miles per week. Instead, start with whatever seems manageable to you. Adding distance is MUCH easier when you have a consistence base!

Never run before? That’s ok too. Start by alternating running with walking, and build some miles using a run-walk method. This gives your body time to adapt to the new stress of running without getting injured by jumping in to running too much too quickly. And over time, you’ll find that you can increase the ratio of running minutes to walking, and your mileage will climb. You can become a running from any fitness level, I promise.

5. Take it easy

Repeat after me: easy days are for easy running.

One of the most impactful things I learned when I hired a running coach to help me train for the Boston Marathon was that I was running too fast on my recovery days. I had no energy left for my harder workouts, and I was burning myself out. Easy runs are for EASY running. So how to you gauge easy running? Talk to somebody. Your “conversation pace” is the speed at which you can comfortably chat without wheezing. Easy running and recovery runs should comprise the bulk of your weekly mileage, especially as you start to acclimate to distance running, since over-doing it can lead to a host of running injuries.

6. Lean into the long run

As you get into more distance running, keep in mind that usually around 30% off your weekly running should come from ONE distance run. So for a 40 mile week, one 12-miler is a good idea. If milage feels overwhelming, think of it in terms of minutes. If your regular runs are 45 minutes, aim for one 65 minute run a week. It’s normal for a long run to seem really daunting, but keep in mind that you are going for distance, NOT speed. Focus on a pace that feels sustainable! And if you need to stop and walk after a few miles, do it. Then start your run back up!

7. Add strides to the end of your runs

Strides may look silly to someone who doesn’t understand the benefits. After a long run, you may think, “Why would I sprint back and forth 5 times after I just ran 10 miles?”

Strides are super beneficial for recovery because they increase blood circulation to your muscles and break up the lactic acid build-up in your legs. They also help you add some speed work into your training (remember, you aren’t focusing much on speed during a long run) since they engage fast-twitch muscle fibers.

Strides are short sprints (like 20 seconds-ish) where you’re focused primarily on perfect form. It’s recommended to do a few strides with recovery in between. Start by doing 4 sets of strides after a long run, then gradually work your way up to 6 or 8.

8. Hydrate on the go

Hydration is crucial. We all know that, but it’s especially important as a runner since running means sweating. The easiest way to ensure you’re drinking enough water is to carry water on your runs. I like this hand-held water bottle since it’s made for running and sits comfortably in your hand with a strap, and it has a little pocket for your key, a GU gel, or whatever else you may want to carry with you.

I also drink electrolytes before, during, and after my runs. LMNT is my favorite brand of electrolytes and I have a full LMNT review here with details on which flavors I like best, how often I drink them, and a link for a free sample pack.

I carry a large water bottle around with me everywhere throughout my day I go so I am constantly hydrating. Make sure you’re also eating before and after your runs. A combo of protein + carbohydrates are great post-run nutrition guidelines

9. Rest and Recover

Believe it or not, most of the improvement you make in running doesn’t set in during the actual running – it comes from recovery. Sleep is one of the most important parts of any training plan, especially as you run longer distances.

While you sleep, your body actually starts to repair the micro tears in your muscle fibers and strengthens them in the process. Not only does this help reduce your risk of injury, but it also allows you to feel strong when you run again. A common mistake is to not take full days off of running. It may sound counterintuitive, but running less (in terms of days) can actually make you a better runner.

10. Enjoy it!

At the end of the day, running should be fun. That doesn’t mean there won’t be workouts that suck or runs where your legs feel like concrete. But ultimately, the goal is to fall in love with running, because nobody should spend that much effort being miserable. If you need motivation tips, this post should help.

So my final piece of advice is this: find whatever aspect of running brings you joy, whether it’s the community, faster times, longer distance, or simply staying fit, focus on that.

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Whether you run in the morning because your work, family or other obligation necessitates it or because you simply love it, morning runs work well for many people. Or maybe you run at night — after work, after the kids are down, or after dinner out with friends. In the winter months, there’s a good chance you’ll be left running in the dark, especially during the winter months with limited daylight hours.  (I’m no help with staying up late – I like an early bedtime, but I can help you wake up early!).

While I enjoy running in the dark, I definitely get nervous at times, especially if I’m running solo.  While it’s usually safer to run in the daylight hours, there are a few things I’ve learned about running in the dark to make it safer and more comfortable. I’ve also found some running gear that helps as well.

Let’s jump right in!

How to Run in the Dark Safely

Safety encompasses a number of aspects (cars, route, people), so it’s important to evaluate the risk factors where you run and implement appropriate precautions. While it’s probably impossible to implement all these of tips for each run, implementing a few of these will help you stay safe while running in the dark.

Choose a well-lit route

If you don’t live somewhere with streetlights, drive somewhere that does, if that’s feasible. When I’m meeting friends to run in the AM, I park at one of their houses, and we start together since their neighborhoods have more light than mine. If you live in a rural area, you may be out of luck on finding well lit areas, so make sure you’re wearing enough reflective gear. I love this reflective running vest and these clip on lights. More on those below.

Choose a popular running route

I always feel safer when I park in a busier neighborhood where others are out and about. The only place I don’t typically get nervous running in the dark is a large city like New York City since there are always so many people out early! But again, I’m thoughtful about where I run and choose a popular route.

If you’re not familiar with a popular running route, check out Strava or ask a local running club or running shoe speciality store. And if you do drive to run — whether to meet friends or for a busier route — always carry your car key/fob with you rather than stashing it on or under your car.

Wear reflective clothes

This should be a no-brainer: don’t wear clothing without reflective and/or light gear. But, I’m always stunned and disappointed at the number of runners I see running in the dark — and sometimes even in dark clothing — without any reflective gear or lights. Being well lit help protect you from passing cars and enough light could even deter an attacker.

My favorite reflective vest is incredibly lightweight and VERY visible. I wear it every single time I run or even walk in the dark. It’s weatherproof and doesn’t bounce around while I run. I hardly notice it while I run, but I am definitely noticed by every car. You can also get little clip lights for your shoe laces that are reflective. My go-to running leggings, Lululemon Fast and Free tights, have reflective material on them too.

Bring your cell phone

I don’t really like carrying my phone while I run, but I ALWAYS carry it when I’m running solo, especially when running in the dark. Always. I’ve taken a few spills on runs in the past, and I was so grateful I had my husband one call away. He came and picked me up so that I didn’t have run with a torn up knee. Clumsiness aside, I’ve often pulled out my phone and called him when I got a weird vibe and just felt nervous mid-run, whether it was a gut feeling, a person’s behavior, or a car following too closely that made me uncomfortable.

If you hate holding your phone in your hand, try this running belt. It’s adjustable and fits my large iPhone. It even worked well running through pregnancy. My go-to running shorts (the best Amazon find ever) and Fast and Free running leggings have the perfect waistband pocket to stash my phone in too.

Run with a friend or with a dog

There is safety in numbers. Like I mentioned earlier, friends are a great option for running in the dark safely. Check your local running store to see if they have running groups. Or, if you can run with a dog, that’s a great option too. Maizey ran with me for 7 years before she decided she preferred walking more than running. Plus, running with someone else — including an eager pup — helps with running motivation and can make you a better runner!

Use a tracking feature

Garmin watches and Strava have live tracking features so your emergency contact can see where you are mid-run. You can also turn on Find My Friends if you’re an iPhone user. There are running apps that do the same thing and will notify your designated contact(s) if you stop moving for a certain amount of time. RoadID is the one I use most, but there are multiple options. One thing to note about Strava, however, is that people can see your route. So, if you run around the same time and on the same route, I suggest you keep it private. This goes for whether you run in the daylight or dark – don’t make it easy for people to know where you are!

I recently learned about She’s Birdie, and I ordered one right away. Birdie+ is a bluetooth enabled personal safety alarm that you connect to the Birdie+ app. All you have to do is click a button to activate things like instant, 24/7 access to a live support rep, it will send you a fake “excuse-to-leave” call, and will share your location with emergency contacts. Pulling the pin activates its loud siren you can use to deter an attacker and get the attention of everyone around you.

Carry ID

It’s not a bad idea to have physical ID on you. While you may not want to carry your license, there are ID wristbands designed for runners or you can even replace the strap of your GPS watch with an ID band. (They make them for Apple watches too.) Or, get a shoe tag. If you have multiple pairs of shoes like me, make sure you have one for each pair.

Run against traffic and make eye contact

Always run against traffic so you can easily see any approaching cars on your side of the road. Not only does this help you move further off the road if necessary, but also helps you more easily see if any vehicle is slowing down or acting suspicious. If you hear a car slow behind you, turn and look. Don’t avoid eye contact or worry about being rude. Look people in the eye — this goes for every person you pass. Let people know that you see them and are very aware of them.

Vary your running route & time

While consistency helps make habits stick, being too consistent can make you an easier target. Try not to run the same route at the same time for every run. If you have to run the same route for convenience’s sake, try to vary the time of day you run. You don’t want anyone to know exactly where you’ll be almost every day, especially when it’s dark.

If I’m running in the dark, I try to plan my start time so that part of my run has some daylight, e.g. starting in the dark but the sun is rising. Or, if I’m going at the end of the day, I try to start when it’s still light out. That way, I have some miles that aren’t in complete darkness.

Hit the treadmill, turn around, or take a day off

Listen to your gut. If you start to head out but just don’t have a good feeling about it, heed that warning. Turn around. Hit the treadmill if you have access to one. Ride the Peloton. Try a new workout app. Do some body weight strength training or foam roll instead. Take a day off. Safety is better than forcing miles when your gut is telling you not run, for no apparent reason. (Now not feeling motivated or dealing with injuries is another thing!)

DON’T Listen to music

Wearing headphones will distract you from your surroundings, so I don’t recommend it. If you do listen to music, do so very carefully. Keep the volume really low, only use one earbud or use AfterShokz headphones so you can still hear your surroundings. I love listening to music when I run and use my AfterShokz for running, but if I’m running in the dark (or in an unfamiliar area), I NEVER wear them.

DON’T run in an unfamiliar neighborhood

When you want to venture out to a new area, take a friend with you and explore it during the day first. And don’t stop on the side of the road if you don’t know where you are. Keep going and find a safe, well-lit spot to stop if you need to call someone or check directions. (Because you brought your phone, right?)

DON’T forget to tell someone where you are going

Always let someone know what your route is and when you plan to be back.

DON’T put mace in an inaccessible place

Bring mace if it makes you feel comfortable, but don’t put it in a spot that’s hard to grab quickly. Mace can be a deterrent but only if you can get it almost immediately. If you go the mace route, consider one that straps to your hand. Another option is a personal safety alarm that lets out a piercing noise when activated. I have a She’s Birdie alarm on my keychain and it’d be easy to hold while you run.

Running should be enjoyable (it’s why we do it right?), but always be vigilant and take a few precautions.

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I actually really love the cold weather. The air is so refreshing, and I think it helps de-puff my eyes when I don’t sleep well. That and good eye cream. Even though I’m not running often right now (I’m weeks away from having our second baby!), I wanted to re-share this blog post since I know it can be helpful to hear what other runners wear when temperatures start to drop.

I used to over-dress almost every single run, but after a few years of trial and error, I got a pretty good routine down for cold weather runs.

It’s not just people in my life who ask me about winter running–one of the most googled questions for runners is what to wear for running in the cold! Dressing the right way will make or break your run, and when you’re mixing freezing temps with sweat, you have to be careful. I’ve been running for over 20 years, and I’ve raced in some pretty tricky conditions (ahem, the 2018 Boston Marathon).

Today I’m sharing what exactly I wear for running in the cold Let’s jump in.

What to wear running in the cold

Below are the general guidelines I use when getting dressed for cold weather runs. Some factors will change what I decide to wear on cold days, including rain, wind chill, “feels like” temperatures, the type of run I’m doing and just how I’m feeling (some days I like to be warmer than others!). The right gear makes ALL the difference!

Types of layers:

Base layers are typically thinner and fit close to the body to help keep in warmth. For cold runs, I wear a long sleeve like this Rest Less Pullover Top from Lululemon. When it starts to warm up, I’ll wear a short sleeve shirt or tank with a layer on top (usually the same top as above, the Rest Less Pullover), and then I’ll have the option to shed a layer.

A mid-weight layer is usually a thicker material, usually looser so it can layer more easily and oftentimes has weather proofing materials (e.g. water resistant). You can think of a 1/4 zip as a good mid layer. My favorite 1/4 zip is the Momentum Zip up from Athleta.

A running jacket or vest doesn’t necessarily have to be heavy to be warm (this lightweight Patagonia option is amazing), and a zipper (or even half zip) is nice since it’s easier to get on over two layers and unzip if you get a little too warm. My very favorite cold weather layer is the Down For It All vest from Lululemon, and if it’s REALLY cold, I love the Cross Chill Jacket (also from Lululemon).

When I’m on the fence, I always take running gloves (pro tip: get a bright colored pair like the Fast and Free Fleece Running Gloves from Lululemon so you don’t loose them) and an ear band since they’re easy to take off and carry if I get too hot. I need a new one and I’m considering the Fast and Free Fleece Running Ear Warmer from Lululemon. It’s AWFUL when your fingers or ears are too cold and I don’t have anything to cover them up.

When you’re buying running clothes, it’s especially important to make sure the materials are moisture wicking.

Do not wear cotton! Athletic apparel made with technical fabrics is worth the additional cost over an old t-shirt because it is made to wick away sweat from your body which helps you stay warm. And if your clothes aren’t breathable, your body heat will rise and the heat will have nowhere to go. The worse thing you can do is run in the cold in very damp clothes! Think about it – would you want to go outside when it’s 20 degrees in a wet shirt just to feel colder? No way! So make sure you buy gear that’s sweat wicking. Brands make this really clear since it’s such a selling point for runners. You can find all of my favorite sports bras for runners here on the blog, since your sports bra wicks sweat that keeps you warm and dry.

Okay, here’s what I wear for each temperature. Keep in mind that humidity and the wind will change what a temperature actually feels like and a lot of this is personal preference. It may take some trial and error. If you’re always hot on a run, a good rule of thumb is to remove a layer before you go out. If you’re usually cold, add a layer and definitely take gloves and an ear band! Just keep your body temperature at the forefront of your mind when you get dressed.

What to wear running in 40 degrees

• Capris – My favorite pair is the Fast and Free High-Rise Crop 19″ from Lululemon.

• Long-sleeved running shirt – You could get away with short sleeves here, but those first few miles will feel COLD. I love the Swiftly Long Sleeve tee.

• Vest – My #1 favorite (and I’m passionate about this) is the Down For It All vest from Lululemon. I have a full blog post review on the vest too.

• Ear band – I’m planning to order this ear warmer from Lululemon.

• Gloves – You can get these from anywhere, but a nice pair like these fleece lined gloves from Lululemon are great for still being able to use your phone! And super warm.

• Sunglasses if it’s sunny (and sunscreen since sun protection is not limited to the summer!) – The best running sunglasses ever are by Goodr.

What to wear running in 30 degrees

• Tights – I wear the Fast and Free High-Rise Tight 25″ for running (the length is great on me, and I’m 5’1″ for reference).

• Long-sleeved base layer – I go for the Swiftly Tech Long-Sleeve Shirt 2.0 more often than not.

• Heavier mid-weight layer or a warmer vest – The Momentum Zip Up is my favorite mid-weight layer or I’ll wear the Down For It All vest.

• Beanie – This Run for It All Beanie has a ponytail holder hole!

• Gloves – This pair of fleece lined gloves are my favorite.

Items to wear running in 20 degrees

• Tights – (sometimes I’ll layer Fast and Free Lululemon leggings over capris, or I’ll wear a pair of fleece-lined tights). If I’m wearing fleece lined tights, they’re still the Lululemon Fast and Free (fleece version!)

• Long-sleeved base layer – I prefer the Swiftly Long Sleeve Top.

• Heavier midweight layer or vest – Usually the Momentum Zip Up or the Down For It All vest.

• Running Jacket – Either the Patagonia Houdini Jacket for a lightweight option, or I wear the Cross Chill Jacket for a warmer option.

• Beanie – If you’re a girl with long hair, you’ll love this Lululemon beanie with a pony tail holder hole.

• Gloves

• Neck gaiter, if my midweight layer isn’t a turtleneck – This perforated neck warmer helps reduce wetness from your breath. Gross!

Shop my Lululemon Cross Chill Jacket here

What to wear running in 10 degrees

• Fleece lined tights – Lululemon’s Fast and Free style also comes in a fleece-lined version, which is my #1 choice for a fleece lined legging.

• Long-sleeved base layer – I wear the Swiftly Long Sleeve since it’s thin enough to add more layers on top.

• Heavier midweight layer – Always my beloved Down For It All vest.

• Jacket – I need the Cross Chill Lululemon Jacket in these temps.

• Beanie

• Gloves AND mittens, or very heavy gloves – These mittens from Amazon are a great hybrid option.

• Neck warmer

A few tips for running in cold weather

Keep your core warm

Some people prefer to be colder on their legs vs. their upper body. I’d much rather have cold legs than a cold torso or arms. Figure out what works best for you and adjust accordingly.  However, a good rule of thumb is to make sure your core is dressed a bit warmer than your legs since that will help keep the rest of you warm.

Wear a vest

This Lululemon running vest is super helpful at keeping your core warm without making you feel restricted in a jacket or causing you to overheat. If you don’t have a vest, try layering a tank top under your base layer. It helps to have that extra layer on your core! I love it so much I got a similar one in another color. 

Prioritize extremities

Protect your head, ears, fingers and toes!!

A lot of heat is lost through your head, so when in doubt, wear a beanie. You can always remove it. If it’s not too cold, you could wear an ear band instead to keep just your ears warm.

I rarely get cold toes. I do wear slightly thicker socks in the winter, but I don’t buy anything special. But I know some people do get VERY cold toes so they buy extra thick socks for the winter or layer two pairs. I recommend merino wool socks if your toes are always cold. BTW, make sure you’re wearing true running socks since they help prevent blisters!

However, my fingers do get VERY cold, so cold that it makes me nervous at times! So I always take extra caution make sure they’re warm enough. Sometimes I even wear thick Gore Tex ski gloves over my thin running gloves or put hand warmers in my mittens.

Deal with ice – safely

Some people will use traction cleats, spikes or ice grips on the bottom of their shoes. YakTrax is a popular brand. I’ve personally never tried them, but I know many people love them. They just attach to the bottom of your running shoe so if you have a lot of icy days (or snow that gets compacted and becomes icy), you may want to consider this. We don’t deal with too many icy days in North Carolina, thankfully!

If you’re driving to a run on a treadmill because it’s too icy to run outside, again, please prioritize safety over getting in the miles!

A quick note about specific conditions (wind, rain, darkness):

• If it’s raining, I wear a brimmed hat and a rain jacket. And if it’s an extra cold rain, sometimes I wear a fleece earband over the hat, which is extra sexy. I actually love running in the rain!

• If it’s windy, sometimes I’ll layer that rain jacket on top of whatever else I’m wearing; it adds a little warmth and it really helps cut the wind. Sometimes I’ll go for a windbreaker jacket or something wind resistant.

• If it’s dark or dusk, I always wear my light-up reflective vest. I’ve tried many over the 20+ years I’ve been running and this Tracer 360 vest provides the most visibility and is the most comfortable.

Below are some great options for the different layers you’ll need for cold weather running. I linked my favorite running gear underneath the scrolling images, where available. So the great thing about nice gear is that it lasts forever. The bad thing is that I can’t always find the exact one online for you (like that turtleneck I’m wearing in the above picture, which is from Lululemon last year!)

Leggings + Capris

My personal favorite winter running leggings are the Lululemon Fast & Free leggings but if it’s colder than 15 degrees, I usually need something warmer! Which leads me to fleece-lined running leggings …

Fleece Lined Running Tights / Thermal Options

I’ve also been known to layer looser running pants over leggings!

Long Sleeve Shirts (Base Layers)

Vests & Jackets

Accessories (gloves, mittens, earbands, beanie, reflective gear)

What’s your approach to dressing for cold weather runs?

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Even for me, someone who absolutely loves running and has loved it for 20+ years, it can be hard to get out the door! Some days the actual running part of being a runner is the easy part, but getting started is the hard part. It’s ironic, but sometimes when you’re a beginning runner, it’s easier to get motivated since it’s new and you’re excited to work at it. But, after a while, you may get bored with it, get frustrated that you’re not improving as must as you want, or you may start to deal with injuries. Then, running motivation gets harder.

Maybe you’ve been running off and on for years and you’d like to be more consistent. Or maybe you used to run consistently but life, injuries, sickness or just plain burnout has broken the habit. The reason you lose motivation may change, so what you need to do to motivate yourself may change too. Today I’m sharing nine things that have helped me stay motivated to run for years in the right mindset, even when I really really don’t feel like it.

9 Ways to Motivate Yourself To Run

1. Figure out why you want to run 

Knowing the why behind any task is always helpful for getting motivated and staying focused. I run because it’s my favorite workout. Yes, I love to strength train (I used to do Crossfit consistently) and yes, I love the Peloton. But for me, nothing is quite as good as running. Even when pregnant with my first baby, I kept running (with my second, I was pretty sick for the majority so I didn’t run much)!

I also like being outside, and I really like being active in the outdoors, whether it’s running, walking or hiking in Utah, Colorado or Boone. Getting my heart rate up feels so good.

I love the meditative state that running gives me and how it helps me clear my head or think through a problem. Heck, I’ve even been known to take a post-it note to fight treadmill boredom with topics I want to think through while running! Running is one of the best ways to deal with stress and it’s one of the keys to managing my anxiety.

I also love making improvements along the way, whether it’s running faster or further. I’m very goal oriented and I love numbers (I used to work in finance) and running speaks to me on those levels too. The data side of running is part of the reason I love Strava!

So, all that to say, figure out why you want to run.

We may have the same reasons or you may have something totally different that motivates you. Is it because it helps with weight management? Or because it gives you an hour alone in your day? Or maybe it helps you de-stress, or to be a better mom or dad. Knowing why you want to run will make the snooze button a little less appealing for those early morning runs and will make you less likely to skip your workout after a long day of working, parenting or both.

Your why will also evolve over time, and your running goals will change. That’s okay. Just evolve with them and keep finding reasons you love it. Or, admit that you don’t love running and find a workout that you DO love! So right now, write down WHY you want to run and stick it on your bathroom mirror.

2. Get dressed

The simple act of putting on running clothes also works wonders for motivation! If I’m running in the early mornings, I set my clothes out the night before. If I’m doing a mid-day workout or a workout after work and don’t feel like it, I tell myself to just get dressed. Most of the time, I end up getting out the door for a run. (Comfortable and cute workout clothes or running shoes help!)

I’m a huge proponent of buying some new running gear when you’re in a training rut. Don’t use it as an excuse to go overboard, but a new pair of shorts, a hat, or even new shoes are a treat to help get me excited. If you aren’t sure what to wear, this post will help for cold weather running, and this should help for hot weather.

Along with getting something fun to wear, I like to save songs or podcasts that I’m excited about for long runs I have planned. Something fun to listen to helps me get excited about my run.

3. Use the 5 minute rule

A really good way to get out the door is to tell yourself you only have to run for five minutes. On days I don’t feel motivated to run, a long run is the last thing I want to do. But I almost always want to keep going after just five minutes.

I give myself five minutes to run, and then give myself permission to stop, but only after I’ve tried for at least five minutes that day. Knowing I have “permission” to stop makes it easier to get out the door. And, honestly, I almost never want to stop once I start. Five minutes usually turns into 30 minutes or more. But occasionally there are days that even five minutes doesn’t put me in the mood, so I turn around and head home. Or, I turn the planned run into a walk and that’s great too.

I can think of maybe ten runs that I’ve regretted (and I’ve run THOUSANDS of miles), and those runs were because I was running when I should have been resting. Recovery is so important, and if you never give your body a chance to rest, you’ll get burned out, and you’ll be on the road to injury.

Top | Leggings | Shoes

4. Make running friends

Accountability is KEY and running friends are the best accountability out there. Before having Thomas, I ran with friends a few times a week. Not only do they keep you accountable for showing up since you’re usually meeting them in person, but they make running more enjoyable and sometimes it doesn’t even feel like running. It truly boosts my spirits! When I’m with friends, running feels significantly easier. The miles fly by, and if I’m doing a speed workout, it’s easier to execute with a friend to help push me. Runners that are faster than you will also make a huge difference in your training by helping you push your pace and grow your endurance.

If you don’t have any friends who run, get in touch with your local running store. You can usually join a local running group or a running club through them. Two of my closest running partners (and friends) no longer live in Winston-Salem, but when I’m struggling with motivation, I still text them to help encourage me to get out the door. (Or to give me some good advice to take a rest day if that’s the better option!)

Bonus: you can have lots of great adventures with your running friends, near and far, with races! Kate and I were all smiles at the finish line of the 2019 Boston Marathon.

And laughed about the crazy storm before we even got to race starting line!

5. Set a goal

I am very goal oriented and usually set goals around mileage. In Strava, you can set weekly mileage goals, and I used aim for 40 miles a week. But once I got pregnant, I had to keep adjusting that goal and adjusting my running routine. By the end of my pregnancy, my goal was to run or walk 10 miles a week. Now that I’m a mom, our schedules have changed drastically. Now my goal is to listen to my body and run as many times a week as feels good. That’s close to 40 miles some weeks, but then it will be 10-20 miles a week. It just depends on the week.

Sometimes I have goals around a specific PR I’m going for. Other times I’m running just for fun or to build base mileage (like right now). And sometimes, my goal is to run with Thomas in the stroller 2-3x a week since that’s a GREAT workout. The key is to make a goal should have a tie to your why to help motivate you! A few things you might consider when setting goals are the amount of miles you want to aim for in a week, maybe X amount of days in a running streak (my mom has a SUPER impressive running streak), or a goal to finish a race.

6. Track your progress

Another good motivator is to track your progress. How you define progress may not be how I define it and the definition will likely change over the years. But find some way to measure it and then a way to reward yourself (maybe a massage or new running clothes). If you’ve never tracked your runs before, start by writing down your distance and/or time for each run and how you felt. You can even track your off-days to note how glad you were that you took a day off or how antsy you felt. Seeing how far I’ve come is great inspiration for me.

A good old fashioned paper journal or training log is a great way to track. Another great way to track your runs is Strava, an online training journal and social network. I use the paper journal to write more personal notes (e.g. my mental state around training, etc.) and Strava to track more quantitative things. Even tracking how far you went and how you felt will show you achieving your physical and mental goal which feels good. And it will give you good insight before your next run.

With both or either option, you can look back at what you’ve done to see your progress, which is very motivating!

7. Sign up for a race

There’s something to be said for having a little skin in the game. Sometimes knowing you put money down and have a finish line (literally!) makes a goal much easier to work towards. Many races have moved to virtual options, which can be a great way to start if you’ve never signed up for a race before. (Here are my tips for running virtual races!) If you’re new to racing and don’t know where to start, I’d look into a 10-k or even a half marathon if you’re a consistent runner.

I LOVE race day and it always keeps me motivated to keep training. For some, racing creates more nerves and anxiety and turns them off to running. If that’s the case for you, don’t add the extra stressor. You don’t have to race to be a runner! But I LOVE it, even in horrible race conditions like at the 2018 Boston Marathon! I save all of my sentimental race t-shirts as reminders of special runs.

8. Have a training plan

Taking the guesswork out of running is really helpful for me. When I have a training plan, I know exactly what I’ll be doing each week, and I don’t have an easy excuse to skip. I also find it helpful to switch up my terrain. If I can run on trails for at least one run per week, that always breaks up the monotony of running on pavement (and it’s good for my knees and body!).

Create a calendar for yourself or look up a training schedule. There are a LOT of options online. I also have training plans in my online running course. Or hire a run coach to get a plan created JUST for you!

9. Learn your Tendency

I found Gretchen Rubin’s book The Four Tendencies incredibly helpful in understanding what motivates different people. You can take the quiz here to figure out your tendency. Rubin explains that there are Obligers, Upholders, Rebels and Questioners. I’m a Questioner, so I won’t do something unless I can ask a lot of questions and agree that it’s a good course of action. I ask all the women I work with to take the Four Tendencies quiz and let me know their results since it helps me coach them more effectively. Heck, it even helps me in my relationship with my Rebel husband! I highly recommend reading the book or listening to the audible, but in short, here are some tricks to motivate yourself based on your type.

Upholder:

You are good at meeting expectations you set for yourself, and you are also good at meeting expectations from others. Signing up for a race with a friend and having a training plan is a great option for you to motivate yourself.

Obliger:

You often don’t meet your own expectations, but you’ll meet others expectations of you. So, join a running group (online or in person) and meet people who will expect you to show up and check in if you don’t.

Rebel:

You don’t like being told what to do by anyone, even yourself. So heck, you’re on your own. You’re only going to do what you want to do. Just kidding, well sorta. Give yourself options that you can choose from: I can run 3 days a week or I can run 2 days a week. And let yourself “choose” between the options you set.

Questioner:

You’re not going to meet expectations you set for yourself or that others have set unless you agree with the approach and have all your questions answered. So, learn as much as you can about running, so you feel confident in your approach and to solidify that running is really what you want to do.  Then, just START RUNNING. (Questioners can get stuck in the information gathering mode.)

My online course is a great resource for ALL tendencies since there are training plans (Upholder, check!), a private community to create accountability (Obligers, check!), and lessons to teach you about all things running (Questioners, check!). And Rebels can come tell the group what they don’t WANT to do and then maybe they’ll actually do it.

Bottom Line

We all struggle with motivation and that’s okay! It’s part of the process. The key is to figure out what helps you head out the door, day after day, week after week and year after year. I hope some or all of these tips help you do just that!

What motivates you to run when you just don’t feel like it?

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The post 9 Ways to Motivate Yourself to Run appeared first on TeriLyn Adams.

For the 14 years that I worked in Corporate America, I had mandatory bloodwork every year as part of my health insurance. And while I would get the blood test results back and maybe pay attention a little bit, I never felt like I had a super actionable plan to improve things that were not ideal.

When I first heard about InsideTracker years ago through a friend I followed on Instagram, I was immediately interested since the service not only analyzes your blood levels, but also gives you specific recommendations for nutrition, exercise and lifestyle on what to improve as it relates to your health and fitness. And most of the recommendations are dietary based., e.g. tweaking your food intake rather than taking a pill, which I love. Yes, pills are sometimes necessary but if I can fix things with food, I always pick that approach first.

I’ve been using InsideTracker for over 5 years now. I get regular bloodwork a few times a year (more often when I was training for marathons!), and I’m always excited to see what it says. It’s really neat (and helpful!) to have a few years worth of data to look at now (I’m a data junkie if you can’t tell), and see how my health has changed over time. Since so many of us are thinking about ways to practically improve our health as we look toward the new year, I thought I’d re-share this post along with a promo code for anyone who’s looking to try InsideTracker for the first time.

In the post below, I’m sharing some of my personal bloodwork results from InsideTracker and recommendations they gave me to help optimize my not-so-great levels. I’m currently pregnant with our second baby (due in a few months), so my most recent bloodwork was a little wonky. I didn’t share those numbers since the data is likely skewed from pregnancy.

My InsideTracker Review after using it for 5 years

First, what is InsideTracker?

InsideTracker is a blood and DNA testing service that tracks your bloodwork and biometric markers over time. The InsideTracker team is made up of experts in aging, genetics and biometric, who hail from places like from Harvard, MIT and Tufts. The InsideTracker test measures your white blood cell count and then tells you if it’s in the optimal zone. It’s far more comprehensive than the standard bloodwork you get at the doctor. And even analyzes things like your calcium levels.

They use science to drive the recommendations that are personalized to your results. And, they continually add recommendations to the InsideTracker dashboard based on new research.

Ideally, it’s a series of tests you have done you have done to identify trends. They recommend having bloodwork done a few times a year so you can compare your results and track progress on 48 biomarkers, especially as you age, have major life changes, or change your training load.

It doesn’t replace medical advice of course, but rather they encourage follow-ups with your doctor and use your InsideTracker results as part of your overall medical/health plan. And, I have used my InsideTracker results to facilitate lots of conversations with doctors over the years and all of them noted how helpful it was, especially to see trends.

How does it work?

You purchase a plan online from InsideTracker (I always do Ultimate + InnerAge), schedule an appointment at a local lab (I go to Quest), print off the paperwork InsideTracker sends you, go get your blood drawn at the lab and they send the results to InsideTracker. When you purchase your plan, they guide you through everything.

The blood draw itself is very simple. They only prick you once, and then they are able to collect all of the samples they need from there.

Once my bloodwork was analyzed (mine took a few days), I received an email with a link to a personalized dashboard that has SO MUCH INFORMATION. But, they break it down so it’s easy to digest and easy to take action.

The Ultimate Plan tests up to 48 blood biomarkers. This includes things like your glucose, cholesterol, cortisol, and hemoglobin (among many others). They most recently added hormone markers too!

The action plan includes recommended foods to eat, lifestyle changes, supplement recommendations and/or changes to your training and daily activities. The website has really comprehensive information. And you can also see everything at a glance on InsideTrackers’ app, which is handy.

What my tests showed

As a reminder, I’m sharing results from a previous year! Since I’m pregnant right now, my current bloodwork isn’t a great example.

Results are broken  down by At Risk, Needs Improvement and Optimal.

• The first time I used InsideTracker, I had 2 At Risk results, 9 Needs Improvement and 32 in the Optimal range.
• The next time I had zero At Risk (yay!), 7 Needs Improvement and 40 Optimal!
• Most recently (before I was pregnant) I had 2 At Risk results, 9 Needs Improvement and 37 Optimal.
• My InnerAge went up a few years from 26 to 30.4 (my biological age at the time was 37), but hey, it was a stressful year!

One thing I especially love about InsideTracker is all the charts. It makes it easy to identify trends or sudden changes. I also find the visual cue helpful and motivating! The screenshots below that don’t have charts were from my first results. You’ll notice as more results are added, trend lines are added to the charts.

Two specific biomarkers flagged as at-risk — Lipids/Cholesterol — didn’t surprise me. But served as another good reminder to pay attention to my diet knowing those are biomarkers I’ve struggled with for years.

High cholesterol is something I’ve had to manage most of my adult life. I was first told that I had high cholesterol when I had bloodwork done at my first job, at Goldman Sachs, when I was 21. I’ve kept an eye on it ever since. And it’s always been borderline high when I’ve had annual bloodwork. And usually my good cholesterol was enough to offset it. But, my first test showed it had gotten even worse.

Here’s my first Cholesterol report in 2019.

In March 2021, my cholesterol and lipids improved. And that was while breastfeeding my first son, which can often cause elevated lipids and cholesterol.

But, you can see in my October 2021 bloodwork that my cholesterol elevated again, dangit! I stopped eating as many oats in the summer and switched to smoothies. I wonder if that really could have impacted it that much! Easy solution: add oats to smoothies!

For reference on the details with at-a-glance info, the screenshots above are from the website and the one below is from InsideTracker’s app. To improve your overall health and specific biomarkers, they provide a food list and other things to incorporate, which is helpful.

Again, the website is more comprehensive and the food lists are a bit easier to see on the website vs. the app.

But, you can set reminders in the app to check-in if you do well with that kind of accountability.

Other items that need attention

Beyond cholesterol, there have consistently been a few biomarkers I need to keep an eye on, like low ferritin, low sodium and high cortisol.

Low Ferritin

Female endurance athletes commonly have low iron so I wasn’t too surprised by this. But, I take an iron supplement nearly daily so I appreciated the food recommendations to help increase my ferritin levels. I already eat loads of dark chocolate and peanut butter… not a problem to eat more.

You can see how my Ferritin has struggled to improve over time, even though I take iron (and I don’t take it at breakfast since coffee can interfere with absorption) and incorporate iron rich foods into my diet. I now take 325mg of ferrous sulfate with a glass of water, every other day to increase absorption. I take it in the afternoon so my coffee doesn’t interfere and I take it separately from my multivitamin.

Low sodium

This was interesting to me because I am ALWAYS thirsty, even though I stay hydrated all day and drink a ton of water. However, what I learned was that drinking a ton of water, especially right before a blood test, can be the reason sodium comes back low. I’ve been trying to be better about including sodium in my diet, since I don’t eat a lot of packaged foods which is where most people get too much sodium.

I’ve particularly been working to take in sodium during and after long workouts and it seems to have helped. I don’t really love sports drinks but they contain sodium and other electrolytes, which are critical during long workouts and after any sweaty workout. LMNT is my very favorite brand of electrolytes.

High cortisol

I mean, I knew I had a lot of stress (cough, read this post where I talked about working 80 hours a week at the time) but it was a little jarring to see my bloodwork reflecting that too. They say stress is the silent killer…these results made it a little less silent.

Elevated cortisol can also be connected to running injuries and I was struggling with a few for years — plantar fasciitis, torn posterior tibial tendon, quad strain, sheesh. My stress was elevated, but that wasn’t surprising since I had a rough postpartum period and I’m a working mom. However, studies really do show that mindfulness can improve cortisol so I have a goal to meditate 3-4x a week, if only for 10 minutes. (I use the Peloton app for their meditation classes.)

Other recommendations to improve cortisol levels include:

• Taking Ashwanganda root
• Making sure I incorporate enough recovery days and complete rest in my training

My platelets also came back VERY elevated. I had just gotten over a cold so it’s possible it was elevated for that reason. But, I contacted my doctor about it and we re-tested just to be sure. It came back normal, phew. But, elevated platelets can be quite serious, and I’m grateful for a service like InsideTracker that can help me catch things if they are indeed an issue.

How I’ve tweaked my diet since getting my results

• Reduced my intake of eggs. I used to eat 2+ eggs a day, 6-7 days a week! Eggs and toast was one of my go-to breakfasts after I ran. I cut eggs back from 12+ a week to 1-2.

Why I love InsideTracker

• It’s super personalized. I hate when people are pushing a specific diet since everyone is SO different.

• I love that the nutrition suggestions are specific to me, and that it looks at things beyond nutrition, e.g. lifestyle and activity changes. And, to be honest, there is still so much more advice that I could be incorporating that I haven’t. But, one thing at a time, right?

• They have a follow-up date in my profile. I’ll get a reminder to get my labs re-tested to see how things have improved or need to be addressed. I really appreciate the specific metrics (like creatine kinase) that InsideTracker helps identify are indicators of things like general body strain (which I love learning about as an athlete) since this information can inform my training.

• Another favorite feature of mine was an updates InsideTracker made this past year. They added three new biomarkers: Estradiol, Progesterone, and TSH to the Ultimate plan. Hormone health is something I’m actually really passionate about, and InsideTracker is women eliminate the guesswork.

I prefer the website over InsideTracker’s app. I like LOTS of information but if you just want high-level reminders, the app is great. The website also has recipes and helpful articles from registered dietitians, M.D.s and other health experts. You can read articles such as “Should I take a multivitamin?” and “Optimize Your Microbiome” and “I went Vegan Keto. Here’s what happened to my body.”

Drawbacks

• While it’s great that they have people with serious credentials behind the recommendations, there are some recommendations that don’t necessarily have robust clinical studies to back them up (e.g. Ashwanganda root). 

• It’s also important to not review one lab value in a vacuum; you really have to look at trends over time. And that’s something InsideTracker encourages too.

• And ideally, people would talk to their doctor in person about their results and be their own advocate to review it in detail rather than relying on InsideTracker alone. InsideTracker does have a way for you to print your results so you can take it to your doctor. You can also show your doctor the results in the app, which is what I also do.

So, take your results to your doctor. Ask your doctor to spend time with the results and discuss it together. YOU are your best advocate for your health. So, make sure your questions are answered in a clear manner that you understand.

How much does it cost?

InsideTracker offers multiple plans, starting at $149 and going up to $699.00. I do the Ultimate test and InnerAge 2.0. Use this link and code TERILYN at checkout for 20% off an InsideTracker plan. 

Here are all the options:

• Ultimate ($699)
• First Responder Panel ($310)
• DNA Kit ($249)
• InnerAge 2.0 ($249)
• DNA Results Upload ($149)
• Blood Results Upload Subscription ($149)

They also have a few bundled options which are great if you know you’ll want more than one test.

InsideTracker would make an amazing gift this holiday season. I’ve gifted it to my mom and three of my brothers and they all loved it.

Bottom line: would I pay for this service?

Absolutely. While InsideTracker has given me complimentary tests over the last few years, it’s a service I’ve recommended to family and friends. (My mom has used it too!) And I’d pay for it myself too.

Use this link and code TERILYN at checkout for 20% off an InsideTracker plan. 

The post My InsideTracker Review after using it for 5 years appeared first on TeriLyn Adams.