Hi all! Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!). 
Let's look at my Fitness goals and see what I have plan for this month!  ​

JANUARY GOALS

1. Roll at work C
I did this when I was sore. One thing I did do was buy a lacrosse ball for my office (of course this week it is cold so I will wear 

2. Plank every day C
I started off strong and then stopped after some of my races. I have picked it back up again 

3. Roll every day B+
I am getting back into this even if it just for a few minutes

4. SLEEP 8 hours
I got much better at this. It is amazing what a difference sleeping almost 8 hours does for my body and mind! 

FEB GOALS
1. Bff every day for 5 minutes 
I have gotten a Buff which was a great use of money-for real! I am using it every day but want to extend the time I am using it. 

2. Roll every day
I have the LA marathon in less than 2 weeks and then also Glass Slipper right after. I need to stay loose

3. Eat healthy recovery race meals 
I have often used the time after races to indulge. I have been trying to eat better after long runs (over the weekend I made carrots and chicken breast) and I want to keep that in mind after my races this month

4. Weight train 3x a week
I have been trying to do heavy weights 2x a week (I can only hang about 5 min each time!) and then a 15 min weight workout. 

5. weekly PiYo workout
When I started doing Piyo more, I started improving my running. I want to make sure I am still doing Yoga and weights so I think a good compromise is once per week. 

How about you? 

Hi all! Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!). This week's topic is Dream Vacations. 

I love to travel but typically go to the same places. Here are the top 5 places my wanderlust is wanting to go!

1. France-this will finally be coming true next year! So excited to run Disneyland Paris and visit Paris, Mont St Michel, Normandie, Versailles and more! 
2. Italy-I think we're going to go to Rome for a few days while in Europe so this may be coming true too
3. China-I would love to go see the Great Wall of China, Beijing, etc. and since this is a few years off, Shanghai Disneyland will be open by then!
4. Australia-I would love to explore and see Sydney, snorkel in the Great Barrier Reef and more
5. Cruise-I've never been on a cruise and would love to take one! I would love to take an Alaskan cruise 

How about you? Where would you like to visit? 

Hi all! Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!). This weeks Friday Five is on favorite drinks. Since a cold front finally came through LA earlier this week (I ran in 43 degree weather
On tues!)  and will come back for Thanksgiving, (my turkey trots will hopefully in the low 40s!) let's talk favorite drinks to keep you warm! 

1. Mulled wine-it's basically heated wine with spices like nutmeg and cinnamon. It sounds gross burnt is amazing and so soothing! 
2. Hot apple cider-I haven't had this yet this year but I love apple cider, especially with sticks of cinnamon 
3. Peppermint tea-I drink hot tea all year around at work but this time of year I love peppermint tea, it's so refreshing! 
4. Starbucks holiday drinks-I had to lump them all together because I love them! The new chestnut praline is super rich and buttery and the caramel brûlée tastes just like you think it should 
5. Adult beverages-oh spiked drinks! Whether it is spiked egg nog, spiked cider or anything else, it's delicious! 

So how about you? What hot drinks do you enjoy when the weather gets chilly? 

Hi all! Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!). 

I am about to head down to Disneyland for the Avengers half marathon weekend but first let's talk holiday tips!  I basically modeled these after the 4 Well Rules: Eating Well, Sleeping Well, Exercise Well and Be Well

1. Plan your social calendar
The more you plan ahead of time, the easier it will be. Make sure to keep track of all of the fun parties. By knowing your schedule, you can do step 2. 

2. Plan your workouts
Put them into your calendar just as you do your social events. If I have a party to go to Friday night, I will definitely not be scheduling a long run on Saturday morning-I will stay in Saturday night and do the run on Sunday

3. Drink water
With all of the socializing and eating and drinking, water will help keep you fresh and keep your system working well. 

4. Eat those fruits and veggies
Even though there will be delicious treats at the holiday gatherings, make sure to get your fruits and veggies in your meals. That will keep you regular and moving (if you know what I mean, TMI but true) and also help you stay on track with your eating habits and still be able to enjoy your self

5. Sleep
Sleep is crucial all of the time but super crucial when you are busy. Make it a priority to get between 7-9 hours a sleep a night and listen to your body. All of this traveling has made my body tired, I passed out last night at 8:30 PM! 

How about you? What your tips for staying healthy during the holidays? 

​

Hi all! Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!). It is Open Topic week! 

As I post this,I am sitting in the airport about to head to NYC and I am excited. Excited but also nervous. Here are the 5 things I am most looking forward to:

1. Running the NYCM-the reason I am going! So excited to participate in my first World Major! I will definitely be buying a finisher jacket once I am done. 
2. Seeing my friends-I am staying with friends that I have not seen in a few years so since I will be laying pretty low, I will be able to catch up with them 
3. 9/11 Museum and Freedom Tower-I have been to the Memorial and it's definitely very touching but I can't wait to see the Museum and go to the top of the Freedom Tower. I will be doing this on Monday morning. 
4. Shake shack-I have been studying the menu and can't wait for my burgers, sweet potato fries and shake after the race! 
5. Cold weather! It has been so hot here, I can't wait to wear some long sleeves and a coat! 

What are your favorite things to do in NYC? 

I am in New York City to run the NYCMarathon and then heading down to Orlando for a short Universal trip and then onto Walt Disney World for Food and Wine festival, the start of Christmas, and running the Wine and Dine 5k (corral A!) and Wine and Dine Half (corral D!). 
Follow along on Social Media with my Adventure: Facebook , Twitter, Instagram, Periscope (Juliana@4 Well Rules)

 Hi all! Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!). 

​Fall is my favorite but we have yet to actually have fall weather. we had 2 days before another week of temps in the 90s-100s. Hopefully it will get here and stay here! 

Here are 5 of my favorite foods: 

1. Pumpkin Spice Latte-my favorite drink all year!! 
2. Pumpkin chips-these are my new favorite. They are tortilla chips made with pumpkin seeds, and pumpkin spice and so good
3. Pumpkin spice salsa-it's a savory and sweet salsa that is so good! I got mine from Sprouts
4. Apple cider-I love angry orchard all year around but it reminds me of Fall
5. Soup-I love soup especially made with squash! I haven't had a chance to have it yet but plan to soon! 

What are some of your favorite Fall foods? 

Traveling sure is CRAZY! I got back into town late Monday night and have been on the go since at work, with school and at home not to mention the crazy jet lag effects I have been experiencing! I have been trying to get back on the healthy eating, sleeping and working out train and it is definitely coming along but it is pretty slow! I will give a full wrap-up next week and am trying to write posts about all of the great things I have experienced lately. 

But onto the regularly scheduled Fridays, Friday Five! Hi all! Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!). 
This week is all about running songs that get you pumped and motivated. As I have written about before, I basically listen to EDM (electronic dance music) almost exclusively as I ran. The high beats per minute of the song help me with my cadence and turn over. 

Here are my top 5 songs right now with their links to Youtube. 

1. Addicted to a Memory-Zedd

This song I feel like is 4-5 songs in one, which I love. The beats and feelings change as it goes on. It is currently my Powersong in Nike+

2. Lean On-Major Lazer, DJ Snake, MO

This song is so fun and always makes me want to dance. It usually is towards the beginning of my playlists

3. Dirty Vibe- Skrillex

This is a former song that I used to end my playlists too but it has been bumped back a few. However, when this song comes on, it signals it is definitely time to do some work

4. Beats Knockin-jack u (aka Skrillex and Diplo)

This is the song at the end of my playlists because the beats are fast and it gets my turnover so I can have a fast finish

5. Shave It Up-Zedd

An oldie but goodie-the beats are great and it really gets me moving. 




How about you? what songs do you use to get pumped up for a workout? 

Hi all! I will be down at Disneyland all weekend running the Dumbo Double Dare with many of my friends and family (my brother's first half!). Follow me on  Social Media  :) Facebook , Twitter, Instagram, ,Pinterest


Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!). This week's topic is 5 Fall Races. 

I already wrote a full post on all of the races I have planned for the Fall but I am going to talk about the 5 races I am looking forward to the most (in order of them happening!)

1. Dumbo Double Dare
Yes it is technically two races but I am so excited for the race this weekend as it will be my 5 year runinversary!!

2. NYC Marathon
The big one of them all and I could not be more excited. I am gunning for a PR and a sub 5:00 marathon for my 4th marathon.

3. Wine and Dine Half Marathon
Last year's Wine and Dine Half Marathon was insane with my sciatica/periformis syndrome flare up and the rain. However it was the best half marathon I have ever run (and 2nd only to the WDW marathon) and cannot wait to revisit with 3 friends that will be running at WDW for their first time!

4. Avengers half
I want redemption. After dealing with the leftover of the injury AND the insane winds and not so great course at the Inaugural Avengers Half, I want to really do well at this course (hopefully it will be a new route!)

5. Blacklight Run 5k
I have been wanting to do a fun run like this for awhile so I am so pumped to be running this in November with my cousin. We plan on wearing lots of getting really neon for the blacklight! 


How about you? What races are you most looking forward to?  

Hi all! Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!). This week's topic is on 5 things we have done this summer but I will have a specific focus as TODAY (Friday, August 28th) IS MY BIRTHDAY!! Happy 29th birthday to me! 

So here are 5 ways I will be celebrating: 
1. A house warming/birthday party
We invited our closest friends to come over and see our new apartment (I will put up pics of the place soon), have some drinks (Angry orchards, french 75s, moscow mules, etc) and just hang out for a bit. 

2. Disneyland! 
We will going to Disneyland all day on Saturday to celebrate. I haven't been to the park since July 4th which is WAY too long for me! So we plan on making the most of it! I can't wait to get my birthday button! 

3. Lunch at Blue Bayou
I have not eaten at Blue Bayou in at least 3 years and have not eaten there since they redid the menu. That will me and my boyfriend's celebration of my birthday! I think I already know what I want to order as well! :)

4. Celebratory Drinks 
There will also be some drinks had either at Mad T Party, Carthay, Napa Rose, etc because it is my birthday celebration! 

5. Brunch
Sunday I will need to get homework done but we may also go to a Sunday Funday brunch where we can get an entree, side/dessert and bottomless drinks for 25 bucks! As long as we can get a reservation, we are in! 

BONUS: My brother coming to visit, running Dumbo/Disneyland half with all my closest friends (my brother's first half!), heading to Orlando for harry potter for a few hours, signing up for star wars: dark side, being in Tampa with my work conference friends, short Walt Disney World trip (from Sept 12-14). Definitely counts right?!!? 

How did you celebrate your last birthday? 

Hi all! Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!). Today is the final day of training final day for training at work before classes start on Monday! I can't believe summer is over.

Anyways this weeks topic is 5 things I will be doing 5 years from now. I feel like my life will be very different 5 years from now so let's see my predictions! 

It will be the year 2020 and 1 week shy of my 34th birthday! 

1. I will have completed my dissertation, gotten my doctorate and be teaching graduate students
That should all start happening in the next two years and will continue. 

2. I will be married
I definitely don't plan on getting married before completing my doctorate but I am hoping that will happen by then. 

3. I will be pregnant or be on a path to be pregnant soon
Whenever someone ask when I am planning on having kids, I always say 5 years so that definitely fits in here. Hopefully by then we will be secure in our finances and ready for children. 

4. I will have run a sub 2 half marathon and a sub 4 marathon 
This is a huge goal but one I think I will continue to work on and improve. I've seen great increases in my running even in the past year and hope to continue to see those as I work on trying to BQ eventually

5. I will traveled to 5 new countries
I think this will definitely happen. On the docket is France, Germany and maybe Italy next year and hopefully one more big European or Asian trip (maybe the Asian Disney parks?!) will happen in those 5 years.

Well those seem to me to be realistic accomplishments in the next 5 years. 

How about you? What do you think you will accomplish in the next 5 years?