This morning, I ran a 6k road race with my Dad. I PR'd hardcore and won $50! Truthfully, it was a small local race with only 99 people and was a quick, mostly flat course. But still, $50 is $50 and a PR is a PR! I finished 26 out of 99 and was the third female to finish. I finished in 27:12 and had a 7:19 pace. I'm really happy about it and I'm hoping to do just as well in my 5k race next weekend :o)
Since my Dad registered the both of us for the race, I was registered as Bub, my nickname from my family. This means my check was written out to Bub, so it should be fun trying to cash that! My Dad said he learned his lesson though, and he won't be registering me as Bub again...just in case ;)
May 14, 2011
April 28, 2011
New Foods and Recipes!
Over the past few weeks I have been trying some new foods and new recipes. New foods for this week include banana and coconut flavored flax oil, brown basmati rice, and purple asparagus!
Banana and Coconut Flax Oil
This flax oil is SO good. I have tried the standard flax oil in the past, but I didn't really like how it tasted in my oatmeal and in my smoothies. A few weeks ago, I found this flax oil on sale at Whole Foods for $5.99 each (now it's back up to $9.99--still worth it though). I grabbed these two flavors and opened the coconut right away. I LOVE the coconut flavor. It tastes so good in quinoa porridge, smoothies, oatmeal, anything really! I recently opened the banana flavor and I really like this one too. Coconut is my favorite, but the banana will definitely hold me over until it's time to buy another bottle!
Brown Basmati Rice
Make this rice! Not only is the flavor great, but the nutty smell it gives off when cooking is worth it alone! Basmati is gluten free, contains fiber, b-vitamins and tastes great either sweet or savory. It's in my Sweet Potato Mash-Up recipe below :)
Purple Asparagus
I found these gems at Whole Foods. They were the only purple bunch left among the green guys, so I grabbed them! I have heard of green and white asparagus, but never purple. Purple asparagus has a higher sugar content than green so it tastes a little bit sweeter. When cooked, it loses it's purple color and turns green. I cooked these up with just some salt and pepper in a pan and added them to my Summer Time Salad below!
Here are my two new recipes for this week! They are both vegetarian, but you could easily add chicken or turkey to either one for some extra protein!
Sweet Potato Mash-Up
4 medium sized sweet potatoes
1 vidalia onion
1 cup Brown Basmati Rice
1 15 oz can of tomatoes
1 15 oz can of black beans
Salt, Pepper, Red Pepper Flakes (to taste)
1. Poke holes in your potatoes and roast them in the oven at 350 for 45-60 minutes or until soft
2. Cook rice according to directions on the label
3. Chop the onion into small pieces and add to a large skillet over medium-high heat
4. When potatoes are done, peel off the skin and discard, then add the insides to the skillet
5. Rinse black beans and add them to the skillet along with the tomatoes and rice
6. Add some salt, pepper, or whatever seasonings you'd like...
I guess this isn't really a recipe, you don't really need a recipe for a salad, but here it is anyway! This salad is SO good. I love it and plan on living off of it for a while!
Summer Time Salad
Grab a huge handful of fresh kale
1/2 cup sliced strawberries
1 cup baby carrots
1/2 cup purple asparagus (or green or white!)
1/2 cup of almonds or walnuts (I used both!)
1/4 cup goat cheese
1 T toasted sesame oil
Banana and Coconut Flax Oil
This flax oil is SO good. I have tried the standard flax oil in the past, but I didn't really like how it tasted in my oatmeal and in my smoothies. A few weeks ago, I found this flax oil on sale at Whole Foods for $5.99 each (now it's back up to $9.99--still worth it though). I grabbed these two flavors and opened the coconut right away. I LOVE the coconut flavor. It tastes so good in quinoa porridge, smoothies, oatmeal, anything really! I recently opened the banana flavor and I really like this one too. Coconut is my favorite, but the banana will definitely hold me over until it's time to buy another bottle!
Brown Basmati Rice
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| Source |
Make this rice! Not only is the flavor great, but the nutty smell it gives off when cooking is worth it alone! Basmati is gluten free, contains fiber, b-vitamins and tastes great either sweet or savory. It's in my Sweet Potato Mash-Up recipe below :)
Purple Asparagus
Here are my two new recipes for this week! They are both vegetarian, but you could easily add chicken or turkey to either one for some extra protein!
Sweet Potato Mash-Up
4 medium sized sweet potatoes
1 vidalia onion
1 cup Brown Basmati Rice
1 15 oz can of tomatoes
1 15 oz can of black beans
Salt, Pepper, Red Pepper Flakes (to taste)
1. Poke holes in your potatoes and roast them in the oven at 350 for 45-60 minutes or until soft
2. Cook rice according to directions on the label
3. Chop the onion into small pieces and add to a large skillet over medium-high heat
4. When potatoes are done, peel off the skin and discard, then add the insides to the skillet
5. Rinse black beans and add them to the skillet along with the tomatoes and rice
6. Add some salt, pepper, or whatever seasonings you'd like...
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| Not the best picture, but you get the idea! |
Summer Time Salad
Grab a huge handful of fresh kale
1/2 cup sliced strawberries
1 cup baby carrots
1/2 cup purple asparagus (or green or white!)
1/2 cup of almonds or walnuts (I used both!)
1/4 cup goat cheese
1 T toasted sesame oil
This is easy! Throw is all into a bowl and eat!
Enjoy!
April 20, 2011
Wednesday Is My Favorite Day!
I love Wednesdays!
My day starts off with an hour-long yoga class. The instructor is great and she's so small which reminds me of my sister ;o) In class last week I mentioned last week that I teach spinning classes, so today she designed the class around hip openers and leg stretches. It was fantastic! The class is small enough and no one responds when she asks for requests, so I give my requests and she delivers!
Next, I shower up and eat breakfast, then I'm off to work! I train one cilent then take a 45-minute spinning class. I love taking classes where I work because the owner teaches and he's tough! There were two times where I thought my butt was going to fall off because it was burning so bad, but it was short lived pain. The best kind of pain of course! After spin I go back to train a few more clients and I'm done for the day!
After doing some blog reading and school work I go off to teach my weekly Boot Camp class. This is the highlight of my day...maybe of my week? Is that sad? This class is so much fun and everyone has so much energy every week! I've been teaching it for almost 3 years so I have a pretty good following and I get some new people each week, too. I love it :)
Now I'm home watching Modern Family (best show ever) and eating my yummy dinner...Sauteed Tahini Kale. Here's the recipe:
Sauteed Tahini Kale
1T sesame oil
1t chopped garlic
1/2 bunch of kale
1/2 cup brown rice
1T tahini
2t lemon Juice
Salt & Pepper to taste
Heat the sesame oil in a skillet over medium heat and add the garlic. Tear the kale into bite-sized pieces and add it to the skillet. Sautee the kale for a few minutes until it starts to reduce down a little and turns bright green (just make sure it doesn't burn)! Add the tahini , lemon juice and brown rice and mix it around until everything is coated. Then, add salt and pepper, give it one more stir and it's done!
This is super easy and it tastes really good! I might make it again tomorrow and just add some chicken for more protein, but it's great as a vegetarian dish, too!
I just saw that Cougar Town is on again starting tonight! See...Wednesday's really are the best!!!
April 19, 2011
A Fun Weekend and New Foods!
The Weekend
My weekend started on Friday at 1:00! My mom and I went shopping, as we do every Friday. I got some cute tops at Macys and TJ Maxx, but ended up returning everything to TJ's since I didn't try it on in the store :( After shopping, I was wiped our from such a busy week at work, so I went to bed really early and woke up early on Saturday for a 90-minute hot yoga class. It was a really really good class. I'm loving the new studio! We held poses for a long time and the teacher was really thorough in his explanations which always helps!
After yoga, I cleaned then got ready for a day with my sister! She had been in Aruba the previous week so we were in need of some time together! We started with a run/walk around my town then got ready for a night out!
We went out to dinner at Yella Grille, a cute little Mediterranean restaurant in downtown Andover. I got a gift certificate for Christmas and was itching to use it. This place was UNBELIEVABLE. I really can not say enough about it!
We started with Feta & Herb Spring Rolls which were delish, and a bottle of wine :) YUM! For dinner, I got a the Braised Eggplant & Zucchini Ratatouille--so so so good! I was a little scared because it sounded a little too simple, but it was so good that I couldn't stop eating it. Even when I was totally full, I still fit more in! But, my sisters dinner stole the show! She ordered the Mediterranean Chicken. It was cinnamon chicken with almonds and greek yogurt. Oh. My. Gosh. It was SO FREAKIN GOOD! We both said repeatedly how much we loved our meals, and when the owner came to our table we were sure to tell her! We finished off with a Strawberry and Nutella Crepe. Seriously, this place is worth driving to if you don't live close to Andover. It would be ideal for a date night, or even just a little lunch date. Then, we migrated next door to Braisserie 28 (a wine bar) and polished off a carafe of Sangria, which seemed like a good idea until the last glass. It made for a rough Sunday morning, but was completely worth it!
On Sunday we celebrated Easter since my sister is working on the real Easter. We got our Easter baskets, had a delicious dinner, and, of course, ended up at Target. I have a serious shopping addiction. It's hereditary, passed down to me and my sister from my mom :)
New Foods
#1: Kamut.
I purchased Kamut this weekend at Whole Foods because I'm really trying to expand my food choices. Oatmeal is great, quinoa is delicious, but there are SO MANY other grains out there. I was initially drawn to the Kamut because of the protein content (8g per 1/2 cup). Once I cooked it, I found that it was really similar to the flavor of oatmeal, it was just a little more chewy. It's yummy!#2: Kumquats.
These little guys are good! I didnt' know anything about them, but Whole Foods had a little description about how to eat them. They're like little oranges, but you eat the skin, which is really sweet. The inside flesh is pretty sour so you don't have to eat it, but I did. I ate a handful and I like them a lot. They were a little pricey at $4 per container, but what do I care? I spend like I'm rich, so $4 is nothing to me! (LIE! That's a lot of dough for a container of fruit!!!)#3: Almond, Peanut & Cashew Butter.
I haven't trusted my willpower against nut butters for a while. In fact, I haven't bought a jar since January when I started eating PB2. For a while I was eating a jar each week and I started feeling gross after eating that much, so I stopped. But! when I saw this for $4.99 at Target, I couldn't pass it up! It's really good and I've been enjoying it on my morning Kamut.
I think that's it for now! I'm off to eat my favorite tofu and watch Biggest Loser :)
April 16, 2011
Spring Cleanse: Day #5
I cheated again!
Yesterday, breakfast was a mango smoothie, I had an apple for a snack, some Whole Foods hot bar for lunch, and headed off to the mall with my mom (typical Friday activity).
While we were shopping, I started to get hungry again. We stopped by the food court and got some food at Au Bon Pain. They didn't really have anything that looked too satisfying, but I went with a the Mediterranean Wrap. It was just a greek salad on lavash with a sun dried tomato relish. So there was one of my cheats. Not huge, but I'm not sure what was in the relish and I know the lavash wasn't allowed! When I got home I had a greek yogurt (cheat #2) and some carrots with hummus.
In the end, I think this cleanse was a really good thing for me to do. It helped me see just how foods effect my body. Dairy makes me a little phlegmy, processed pasta and cheese give me a little stomach ache, I ate a LOT more veggies than I have been in the past, and I've reintroduced spinach smoothies into my diet! I really do notice a change in how I feel after I eat processed foods now. I thought it might all be in my head because it doesn't seem like just a few days of eating only whole foods would have that impact on me, but it absolutely did.
From here, I'm definitely going to add chicken, eggs and red meat back into my diet, but I'm going to make a huge effort to keep up with the vegetables and whole foods. I don't like how I feel after eating the processed foods, so why eat them? I know it's really not avoidable and I will eat processed foods at some points, but I just won't eat them quite as much. I'm also thinking about cutting dairy out of my diet and see how that works for a while. I've done it before, and since I only eat greek yogurt and cheese, that shouldn't be too difficult.
So, that's it! Cleanse over :o)
Yesterday, breakfast was a mango smoothie, I had an apple for a snack, some Whole Foods hot bar for lunch, and headed off to the mall with my mom (typical Friday activity).
While we were shopping, I started to get hungry again. We stopped by the food court and got some food at Au Bon Pain. They didn't really have anything that looked too satisfying, but I went with a the Mediterranean Wrap. It was just a greek salad on lavash with a sun dried tomato relish. So there was one of my cheats. Not huge, but I'm not sure what was in the relish and I know the lavash wasn't allowed! When I got home I had a greek yogurt (cheat #2) and some carrots with hummus.
In the end, I think this cleanse was a really good thing for me to do. It helped me see just how foods effect my body. Dairy makes me a little phlegmy, processed pasta and cheese give me a little stomach ache, I ate a LOT more veggies than I have been in the past, and I've reintroduced spinach smoothies into my diet! I really do notice a change in how I feel after I eat processed foods now. I thought it might all be in my head because it doesn't seem like just a few days of eating only whole foods would have that impact on me, but it absolutely did.
From here, I'm definitely going to add chicken, eggs and red meat back into my diet, but I'm going to make a huge effort to keep up with the vegetables and whole foods. I don't like how I feel after eating the processed foods, so why eat them? I know it's really not avoidable and I will eat processed foods at some points, but I just won't eat them quite as much. I'm also thinking about cutting dairy out of my diet and see how that works for a while. I've done it before, and since I only eat greek yogurt and cheese, that shouldn't be too difficult.
So, that's it! Cleanse over :o)
April 15, 2011
Spring Cleanse: Day #4
I blewwwwww it!
On Thursday, I had some no-nos as far as my cleanse is concerned. I had greek yogurt, steak, gnocchi, cheese and wine. Not my fault! I had plans with a friend from high school and we went out to dinner, so I knew this was bound to happen. I don't really care all that much, but I did notice some differences in how I feel.
(Watch out for a little grossness) After I ate the greek yogurt, I got really phlegmy. I have read before that dairy products can make that happen, and I think it's true for me. I'm going to try to limit dairy from now on. I know there are lots of other kinds of yogurt, like soy and goat, so I'm going to give those a try.
After dinner last night, I felt bloated and had a minor stomach ache, nothing major, but definitely noticeable. I haven't eaten any red meat in a long time, I haven't had plain gnocchi in REALLY long time, and the cheese I think just send me overboard. Even this morning I don't feel that great. Still bloated and I still feel full from last night even thought my friend and I split everything in half, I feel like I ate a huge meal.
Aside from the food, seeing old friends is always fun and that's what it's really about, right?! So despite how I feel this morning, I would say it was well worth it. For the rest of the day, I'm back on the fruit and veggie kick and giving my stomach a break from all other stuff!
On Thursday, I had some no-nos as far as my cleanse is concerned. I had greek yogurt, steak, gnocchi, cheese and wine. Not my fault! I had plans with a friend from high school and we went out to dinner, so I knew this was bound to happen. I don't really care all that much, but I did notice some differences in how I feel.
(Watch out for a little grossness) After I ate the greek yogurt, I got really phlegmy. I have read before that dairy products can make that happen, and I think it's true for me. I'm going to try to limit dairy from now on. I know there are lots of other kinds of yogurt, like soy and goat, so I'm going to give those a try.
After dinner last night, I felt bloated and had a minor stomach ache, nothing major, but definitely noticeable. I haven't eaten any red meat in a long time, I haven't had plain gnocchi in REALLY long time, and the cheese I think just send me overboard. Even this morning I don't feel that great. Still bloated and I still feel full from last night even thought my friend and I split everything in half, I feel like I ate a huge meal.
Aside from the food, seeing old friends is always fun and that's what it's really about, right?! So despite how I feel this morning, I would say it was well worth it. For the rest of the day, I'm back on the fruit and veggie kick and giving my stomach a break from all other stuff!
April 13, 2011
Spring Cleanse: Day #3
Today called for more carbs! It started with a sunrise yoga class, work, then a 45-minute spin class. I haven't modified my workout schedule at all during the past 3 days, which Deborah suggested that we do, so I've been eating quinoa for an energy boost!
Here was my meal plan for today:
Breakfast: Coffee, Papaya with 1/2 of an avocado
Snack: Apple
Lunch: Quinoa Salad; Smoothie w/ mango, spinach and a banana (water for a base) and half a scoop of protein powder, Yogi tea
Snack: 2 clementines
Dinner: small yam, green beans, chicken breast
Dinner is where I fell. I really felt like I needed some good protein. I've worked out 3 times today (yoga, spinning, boot camp) and while that's pretty usual, I did miss my protein. When thinking about this cleanse, I would think that it's a better idea to eat organic chicken than eat processed protein powder.
I'm still going to continue with the cleanse as much as I can for the next couple days, but if I slip up it's no big deal. If my body wants some chicken, it's getting some chicken!
Here was my meal plan for today:
Breakfast: Coffee, Papaya with 1/2 of an avocado
Snack: Apple
Lunch: Quinoa Salad; Smoothie w/ mango, spinach and a banana (water for a base) and half a scoop of protein powder, Yogi tea
Snack: 2 clementines
Dinner: small yam, green beans, chicken breast
Dinner is where I fell. I really felt like I needed some good protein. I've worked out 3 times today (yoga, spinning, boot camp) and while that's pretty usual, I did miss my protein. When thinking about this cleanse, I would think that it's a better idea to eat organic chicken than eat processed protein powder.
I'm still going to continue with the cleanse as much as I can for the next couple days, but if I slip up it's no big deal. If my body wants some chicken, it's getting some chicken!
April 12, 2011
Spring Cleanse: Day #2
I woke up today feeling really dehydrated, but immediately filled a glass with my lemon/cucumber/ginger water and drank down 2 glasses. I made a juice (cucumber, carrots, romaine, 2 oranges) and had some papaya with half of an avocado.
Then, I made my way to a 90-minute yoga class. I tried a new studio and took advantage of their 21 days for $21 deal. The class was AWESOME. I had never been to a yoga class taught by a guy, but I had heard good things, so I gave it a go. I'm SO glad I did! He was so funny and such a great teacher, very hands-on, which I like. I'm going to start my own little yoga challenge and see how many times I can go!
After a sweaty class, I came home and made a quinoa salad and had a couple clementines. I felt really satisfied, but still pretty thirsty (more delish H20). Lastly, before work, I had a banana.
Between clients I had an apple, and now I'm watching some TV munching on cucumbers and hummus and drinking a yummmmy smoothie with almond milk, mango, and spinach :)
This cleanse is re-introducing me to old veggies that I really like! When I was little, I would eat cucumbers and mayonnaise (gross, I know) and now I LOVE cukes with hummus.
Still, I could do better on the veggie part. Tomorrow I'll aim to eat more veggies. I really liked the roasted veggies with hummus salad I had yesterday, so that may have to be duplicated!!
See you tomorrow for day #3!!!
Then, I made my way to a 90-minute yoga class. I tried a new studio and took advantage of their 21 days for $21 deal. The class was AWESOME. I had never been to a yoga class taught by a guy, but I had heard good things, so I gave it a go. I'm SO glad I did! He was so funny and such a great teacher, very hands-on, which I like. I'm going to start my own little yoga challenge and see how many times I can go!
After a sweaty class, I came home and made a quinoa salad and had a couple clementines. I felt really satisfied, but still pretty thirsty (more delish H20). Lastly, before work, I had a banana.
Between clients I had an apple, and now I'm watching some TV munching on cucumbers and hummus and drinking a yummmmy smoothie with almond milk, mango, and spinach :)
This cleanse is re-introducing me to old veggies that I really like! When I was little, I would eat cucumbers and mayonnaise (gross, I know) and now I LOVE cukes with hummus.
Still, I could do better on the veggie part. Tomorrow I'll aim to eat more veggies. I really liked the roasted veggies with hummus salad I had yesterday, so that may have to be duplicated!!
See you tomorrow for day #3!!!
Simple Quinoa Salad Recipe
I just made this for a post-yoga/early lunch. It's really satisfying and filling! The great thing about this recipe is it's just a base--you can add any veggie or fruit to it and I'm sure it would taste great!
Simple Quinoa Salad
Make 1 serving of quinoa and allow it to cool
To the cooled quinoa, add:
I think adding some citrus, like grapefruit or an orange, would be really good. Next time :)
Simple Quinoa Salad
Make 1 serving of quinoa and allow it to cool
To the cooled quinoa, add:
- 2 Tbsp of olive oil
- 1 Tbsp of red wine vineagar
- 1/2 c organic raisins
- 1/2c pepitas
- sea salt and cinnamon to taste
I think adding some citrus, like grapefruit or an orange, would be really good. Next time :)
April 11, 2011
Spring Cleanse: Day #1
Oh man! This was a toughie! I hadn't eaten much junk over the weekend so I did kind of ease myself into this one, but still, I WAS HUNGRY!
I started the day off with a beautiful green juice! I put a cucumber, celery stalks, a head of romaine, ginger and a few carrots into my juicer and was off to work...with my coffee of course (the only one of the day!). After an hour of work and almost an hour of cardio I was more than ready to eat! I had a nice bowl of papaya with blanched slivered almonds :) This made me happy, for about 45 minutes...
After I taught spinning I had my apple, 2 clementines, and a 100 calorie pack of almonds/walnuts. I told a woman at work about this cleanse and said how I didn't think I was going to make it...that was at 12 noon. She laughed and agreed!
I had two more clients, then I was off to Whole Foods for some food! I was searching the hot bar for something to eat and as tempting as everything was, I found a basmati brown rice salad. It was so simple and had cherry tomatoes, arugala, currants, red wine vinegar and canola oil in it. SO good, and all allowed on my cleanse :) I also had a Kombucha. Immediately following my lunch (?) I felt A MILLION times better. I had more energy and I was definitely more awake...It only took until 3:00!!!!!!
Now I'm enjoying a big veggie salad with hummus for dressing and a protein smoothie. Technically my protein powder isn't allowed, but I work out for almost 2 hours each weekday, so I know I need the protein!
Tomorrow I plan to add some quinoa to my breakfast to beef up the protein and up my energy!
I started the day off with a beautiful green juice! I put a cucumber, celery stalks, a head of romaine, ginger and a few carrots into my juicer and was off to work...with my coffee of course (the only one of the day!). After an hour of work and almost an hour of cardio I was more than ready to eat! I had a nice bowl of papaya with blanched slivered almonds :) This made me happy, for about 45 minutes...
After I taught spinning I had my apple, 2 clementines, and a 100 calorie pack of almonds/walnuts. I told a woman at work about this cleanse and said how I didn't think I was going to make it...that was at 12 noon. She laughed and agreed!
I had two more clients, then I was off to Whole Foods for some food! I was searching the hot bar for something to eat and as tempting as everything was, I found a basmati brown rice salad. It was so simple and had cherry tomatoes, arugala, currants, red wine vinegar and canola oil in it. SO good, and all allowed on my cleanse :) I also had a Kombucha. Immediately following my lunch (?) I felt A MILLION times better. I had more energy and I was definitely more awake...It only took until 3:00!!!!!!
Now I'm enjoying a big veggie salad with hummus for dressing and a protein smoothie. Technically my protein powder isn't allowed, but I work out for almost 2 hours each weekday, so I know I need the protein!
Tomorrow I plan to add some quinoa to my breakfast to beef up the protein and up my energy!
April 10, 2011
Spring Rejuvenation Cleanse
On Saturday, the yoga studio I go to had a nutrition workshop which was given by someone who graduated from IIN, where I am enrolled now. The workshop was given to prepare us for a 5-day Spring cleanse. Deborah spoke about why we should cleanse, what types of cleanses there are, and how this particular cleanse works.
We learned that Spring is the best time to cleanse. Deborah states "It is the season of new beginnings, renewal, and creation. This is a time of self-awareness and self-expression." This really resonates with me this Spring season!
One purpose of this cleans is to help detoxify the liver. According to Deborah's handout, a liver imbalance can cause emotions such as anger, irritability, explosiveness and mood swings. It can also lead to acne, allergies, and headaches. I don't want any of those things!
So, for the next 5 days I am going to be eating as close to a vegan diet as I can. This 5-day cleanse is chock full of organic fruits and vegetables (any kind and as much as I need!) which is perfect since I'm trying to get more in anyway! Then I can add in whole grains and beans as needed.
The list of things to avoid is prettttty extensive: sugar, artificial sweeteners, naturals sweeteners, animal protein, dairy, caffeine, alcohol, processed foods, and unhealthy fats. YIKES!!
I took a trip to Whole Foods today and stocked up on organic apples, papaya, bananas, romaine lettuce, sweet potatoes and cantaloupe. Since I already have some clementines, lemons and frozen fruit on hand, I didn't go too crazy, but I somehow ended up spending $33. Hmmmm....... :)
Honestly, I'm usually pretty skeptical about cleanses and detoxes. The last "cleanse" I did was the Fat Flush. Sure, I lost weight, but then I gained 15 pounds, but that was after a much longer period of time and it totally destroyed my metabolism. I'm definitely going to ease in and out of this one. If I feel the need for more food, I'll eat it. I just want to give this a good shot!
I'm excited to try it and see how I do. I know that the first few days will be hard, but I think I can do it!!!
We learned that Spring is the best time to cleanse. Deborah states "It is the season of new beginnings, renewal, and creation. This is a time of self-awareness and self-expression." This really resonates with me this Spring season!
One purpose of this cleans is to help detoxify the liver. According to Deborah's handout, a liver imbalance can cause emotions such as anger, irritability, explosiveness and mood swings. It can also lead to acne, allergies, and headaches. I don't want any of those things!
So, for the next 5 days I am going to be eating as close to a vegan diet as I can. This 5-day cleanse is chock full of organic fruits and vegetables (any kind and as much as I need!) which is perfect since I'm trying to get more in anyway! Then I can add in whole grains and beans as needed.
The list of things to avoid is prettttty extensive: sugar, artificial sweeteners, naturals sweeteners, animal protein, dairy, caffeine, alcohol, processed foods, and unhealthy fats. YIKES!!
I took a trip to Whole Foods today and stocked up on organic apples, papaya, bananas, romaine lettuce, sweet potatoes and cantaloupe. Since I already have some clementines, lemons and frozen fruit on hand, I didn't go too crazy, but I somehow ended up spending $33. Hmmmm....... :)
Honestly, I'm usually pretty skeptical about cleanses and detoxes. The last "cleanse" I did was the Fat Flush. Sure, I lost weight, but then I gained 15 pounds, but that was after a much longer period of time and it totally destroyed my metabolism. I'm definitely going to ease in and out of this one. If I feel the need for more food, I'll eat it. I just want to give this a good shot!
I'm excited to try it and see how I do. I know that the first few days will be hard, but I think I can do it!!!
April 09, 2011
Reduced Price Produce
I cleaned up in the reduced produce section this week! For 99 cents each I got 3 green peppers, 2 red peppers, 3 zucchinis, 3 summer squash, and 3 cukes. 5 different veggies for $5 and they'll last another couple of days! These veggies are great for stir-fry's or crockpot recipes. They're also good because this will force me to eat them so they won't go to waste.
So far I've used the veggies for juicing, roasting, and tossed in a salad. Upping the veggies big time!Twice this week I've made this tofu. I'm telling you that it's the best tofu I've ever had and it's SO easy. The first night I paired it with some rice pilaf, but the second night I added some zucchini and squash to it. I used the same marinade for the veggies as I did for the tofu. It was so good! I'm tempted to make it again but I don't want to get sick of it, so I'm giving it a rest.
I also made sweet potato chips for lunch this week! I just sliced a sweet potato nice and thin and sprinkled them with paprika and sea salt, then baked them at 400 for 30 minutes. They were so good!
I've had probably 5 servings of vegetables this week :) That's HUGE step up. I'm making some progress on my veggie list this month!!!
So far I've used the veggies for juicing, roasting, and tossed in a salad. Upping the veggies big time!Twice this week I've made this tofu. I'm telling you that it's the best tofu I've ever had and it's SO easy. The first night I paired it with some rice pilaf, but the second night I added some zucchini and squash to it. I used the same marinade for the veggies as I did for the tofu. It was so good! I'm tempted to make it again but I don't want to get sick of it, so I'm giving it a rest.
I also made sweet potato chips for lunch this week! I just sliced a sweet potato nice and thin and sprinkled them with paprika and sea salt, then baked them at 400 for 30 minutes. They were so good!
I've had probably 5 servings of vegetables this week :) That's HUGE step up. I'm making some progress on my veggie list this month!!!
April 04, 2011
A Half Marathon Isn't Half of Anything....
...especially considering this course!
Rolling hills, surprise hills, hills from start to finish! Sure the race finished downhill, but we had to run up what felt like one hundred hills to get there!
PJ and I got to the race really early. Like 2 hours early-my fault. On the bright side it gave us time eat some bagels, stretch, use the restrooms and get our nerves in order. On the not so bright side, PJ had to get up earlier which he wasn't too happy about ;) We parked the car and hopped on the shuttle which brought us close to the start line. We waited in the gym and stretched and waited for the race to start.
Both of us had been battling little pains throughout the week so we were nervous that they would only get worse as we ran since we had both taken the prior week off from running. Luckily, we both ran without pain!
The course started out in a residential area, running through side streets and neighborhoods. Then after about 2 miles we transitioned onto a trail. This is where me and PJ split up and I lost my sweatshirt (I'm always paranoid I'll be cold, but I ditched my sweatshirt in the woods almost immediately). It was perfect running weather.
The trail was really fun to run on. There were some potholes but it was mostly smooth and not without hills! The trail lasted until about mile 6 (I think?) where I had gel #1, then we were back on the road.
On both the trail and the road there were people playing guitars and singing and even one guy hula hooping, wearing rollerblades, and playing the violin! It's times like these where I wish I ran with my camera!
Around mile 5 my left IT band started giving me a little pain. I thought I was finished. I thought by mile 8 I would be done because usually when I start to feel a little tug, it's all over soon thereafter. To help my leg I fixed my stride by landing mid-foot, quickening my step and straightening up my upper body. When I did this, all I could think about was my job and how I have never been more thankful for a job in my life. This seems kind of random but because pretty much all I talk about in my spinning classes is extension from the mid-section, I knew exactly what I needed to do. Once I extended my upperbody, my lower body followed and I could feel my butt and hamstrings working! Success!!! Once I fixed my stride, the pain was gone and it didn't bother me for the rest of the race! After I hit the mile 8 marker I pulled over and gave my left hip a good crack (my sister and I have determined that I'll need a hip replacement by the age of 40) and I had my second gel. It was smooth sailing until mile 10.
This is where things got kind of difficult. I looked at my watch and saw that I was running a 9:15 pace. This was not ok! Not at this point! So I got out another gel and sucked it down! I retuned to a 8:40 pace. At this point in the run there was a turn around where peolple who were ahead were running back towards me. I really hate that. It's like, you think you're doing great, then you see hundreds of people running back past you and it's really kind of discouraging. It took a mile to get to the turn around where they had some spectators and water. When we made it back onto the main road it the homestretch. I had one more mile to go! I saw PJ just before I turned right to head onto the last leg. It was a great pick-me-up!
Once I turned the corner I thought it was time to pick up the pace. I was much too quick to assume I was almost finished... because then came another damn hill. I actually laughed out loud when I saw it because I really thought I was over the hump! I got over the hill and started to speed up. Then came the downhill. I ran as fast as I could at that point and crossed the finish line at 1:55:59 (my PR)! I immediately saw my Mom and Dad. I was so happy they made it and that they were right at the finish line!
We watch PJ finish, took some pictures and my parents headed home. PJ and I stuck around and ate some pizza and had some cookies (excellent post-race fuel!), then waited for the shuttle to head back to the car.
Today I feel great! A little tired and I have a pair of sore hip flexors, but otherwise I feel really good! Not unlike everyone else who runs races, I can't wait for my next one! I'm not sure when my next half will be, but I'm so happy to know that I can still do it!
Rolling hills, surprise hills, hills from start to finish! Sure the race finished downhill, but we had to run up what felt like one hundred hills to get there!
PJ and I got to the race really early. Like 2 hours early-my fault. On the bright side it gave us time eat some bagels, stretch, use the restrooms and get our nerves in order. On the not so bright side, PJ had to get up earlier which he wasn't too happy about ;) We parked the car and hopped on the shuttle which brought us close to the start line. We waited in the gym and stretched and waited for the race to start.
Both of us had been battling little pains throughout the week so we were nervous that they would only get worse as we ran since we had both taken the prior week off from running. Luckily, we both ran without pain!
The course started out in a residential area, running through side streets and neighborhoods. Then after about 2 miles we transitioned onto a trail. This is where me and PJ split up and I lost my sweatshirt (I'm always paranoid I'll be cold, but I ditched my sweatshirt in the woods almost immediately). It was perfect running weather.
The trail was really fun to run on. There were some potholes but it was mostly smooth and not without hills! The trail lasted until about mile 6 (I think?) where I had gel #1, then we were back on the road.
On both the trail and the road there were people playing guitars and singing and even one guy hula hooping, wearing rollerblades, and playing the violin! It's times like these where I wish I ran with my camera!
Around mile 5 my left IT band started giving me a little pain. I thought I was finished. I thought by mile 8 I would be done because usually when I start to feel a little tug, it's all over soon thereafter. To help my leg I fixed my stride by landing mid-foot, quickening my step and straightening up my upper body. When I did this, all I could think about was my job and how I have never been more thankful for a job in my life. This seems kind of random but because pretty much all I talk about in my spinning classes is extension from the mid-section, I knew exactly what I needed to do. Once I extended my upperbody, my lower body followed and I could feel my butt and hamstrings working! Success!!! Once I fixed my stride, the pain was gone and it didn't bother me for the rest of the race! After I hit the mile 8 marker I pulled over and gave my left hip a good crack (my sister and I have determined that I'll need a hip replacement by the age of 40) and I had my second gel. It was smooth sailing until mile 10.
This is where things got kind of difficult. I looked at my watch and saw that I was running a 9:15 pace. This was not ok! Not at this point! So I got out another gel and sucked it down! I retuned to a 8:40 pace. At this point in the run there was a turn around where peolple who were ahead were running back towards me. I really hate that. It's like, you think you're doing great, then you see hundreds of people running back past you and it's really kind of discouraging. It took a mile to get to the turn around where they had some spectators and water. When we made it back onto the main road it the homestretch. I had one more mile to go! I saw PJ just before I turned right to head onto the last leg. It was a great pick-me-up!
Once I turned the corner I thought it was time to pick up the pace. I was much too quick to assume I was almost finished... because then came another damn hill. I actually laughed out loud when I saw it because I really thought I was over the hump! I got over the hill and started to speed up. Then came the downhill. I ran as fast as I could at that point and crossed the finish line at 1:55:59 (my PR)! I immediately saw my Mom and Dad. I was so happy they made it and that they were right at the finish line!
We watch PJ finish, took some pictures and my parents headed home. PJ and I stuck around and ate some pizza and had some cookies (excellent post-race fuel!), then waited for the shuttle to head back to the car.
Today I feel great! A little tired and I have a pair of sore hip flexors, but otherwise I feel really good! Not unlike everyone else who runs races, I can't wait for my next one! I'm not sure when my next half will be, but I'm so happy to know that I can still do it!
April 02, 2011
The Day Before!
It's the day before the half marathon! I've been drinking lots of fluids, eating lots of carbs (no problem with that!) and I'm stretching my legs a lot!
Yesterday I went to get a massage since my leg was still bothering me. The masseuse I had specialized in deep tissue and sports massage. I was lucky! She did a great job on my back working out the knots, but wasn't the best on my legs, which I asked her to focus on. I should have asked for more pressure, but either way, it's good to get the circulation going.
Today PJ and I went to get our race numbers and t-shirts and saw where we would be running tomorrow. I got number 130...my number has always been 3 and I was #13 when I was growing up playing sports, so this might be lucky! The women's t-shirt fits terribly, but it's always nice to have :o) Then we went to lunch and then to Sports Authority to see if we could find something special to wear for the race, which we both did!
After I was done getting my stuff for the race, my Dad and I went to a local Japanese/Thai fusion restaurant called Oye's. I ordered the Thai Fruit and Vegetable Salad and a avocado & cucumber roll. The salad was SO delicious! It included avocado, pineapple, grapefruit, green beans and tomatoes over iceberg lettuce and was drizzled with a coconut dressing. The dressing was unbelievable--as in, I could drink it--and the salad was so fresh. I'll be going back for more soon...and I'll be asking for extra dressing!
Now I'm just stretching and foam rolling and sticking my leg...I just made my playlist and I'm starting to get really excited!
Off to relax for the night and drinking lots of water!!!
Yesterday I went to get a massage since my leg was still bothering me. The masseuse I had specialized in deep tissue and sports massage. I was lucky! She did a great job on my back working out the knots, but wasn't the best on my legs, which I asked her to focus on. I should have asked for more pressure, but either way, it's good to get the circulation going.
Today PJ and I went to get our race numbers and t-shirts and saw where we would be running tomorrow. I got number 130...my number has always been 3 and I was #13 when I was growing up playing sports, so this might be lucky! The women's t-shirt fits terribly, but it's always nice to have :o) Then we went to lunch and then to Sports Authority to see if we could find something special to wear for the race, which we both did!
After I was done getting my stuff for the race, my Dad and I went to a local Japanese/Thai fusion restaurant called Oye's. I ordered the Thai Fruit and Vegetable Salad and a avocado & cucumber roll. The salad was SO delicious! It included avocado, pineapple, grapefruit, green beans and tomatoes over iceberg lettuce and was drizzled with a coconut dressing. The dressing was unbelievable--as in, I could drink it--and the salad was so fresh. I'll be going back for more soon...and I'll be asking for extra dressing!
Now I'm just stretching and foam rolling and sticking my leg...I just made my playlist and I'm starting to get really excited!
Off to relax for the night and drinking lots of water!!!
March 30, 2011
Playing Catch-Up
The half marathon is on Sunday! I'm nervous and excited and I'm just hoping to finish at this point! I have been struggling with my runs lately. Running has become somewhat of a chore and with the chilly weather in New England it's been tough to get going. Saturday I ran 8.5 miles and ended up in lots of pain and a WICKED tight IT band. The massage therapist at work helped me out for a little while on Tuesday and squeezed the crap out of my leg and it seems to have done the trick. I'm still foam rolling and using the stick on my leg and doing lots of stretching. I'm just going to try and stay postive and hope to make it to the end!
After the half I am planning on buying a bike. I'm not sure that my body is built for running long distances. I feel injured or just super tight really often, so I think something a little more low impact is the way to go. The weather here should be warming up at some point (fingers crossed!) so it will be fun to get outside on a bike.
The Health Coach program at IIN is so fun! The online classes are really interesting and I'm learning a lot! Some of the info is review, but I also haven't been using my nutrition degree for the past year or so which makes the review really nice. I can't believe that in just 6 months I'll be qualified to take on clients...that's not too far away :o) I'm starting to think about what kind of people I want to work with...general, children, moms-to-be, who knows! I'm going to figure it out along the way.
My new job has been so much fun. I'm about a month in and I'm so so happy. I look forward to working with my clients and teaching my classes everyday and love how laid back my boss is. I was done at 12:00 today! It was great :o)
That's it for now! Off to watch Idol!
After the half I am planning on buying a bike. I'm not sure that my body is built for running long distances. I feel injured or just super tight really often, so I think something a little more low impact is the way to go. The weather here should be warming up at some point (fingers crossed!) so it will be fun to get outside on a bike.
The Health Coach program at IIN is so fun! The online classes are really interesting and I'm learning a lot! Some of the info is review, but I also haven't been using my nutrition degree for the past year or so which makes the review really nice. I can't believe that in just 6 months I'll be qualified to take on clients...that's not too far away :o) I'm starting to think about what kind of people I want to work with...general, children, moms-to-be, who knows! I'm going to figure it out along the way.
My new job has been so much fun. I'm about a month in and I'm so so happy. I look forward to working with my clients and teaching my classes everyday and love how laid back my boss is. I was done at 12:00 today! It was great :o)
That's it for now! Off to watch Idol!
March 09, 2011
A New Yoga Experience
I tried a new yoga studio yesterday which is in the same building where I work. I was really tempted to go to my usual place, but I thought I should change it up a little and try something new.
Let's just say the greeting at the studio wasn't very warm. The instructor didn't have me sign any waivers, which I thought was really weird, and she didn't tell me her name. There are 2 studios and people were filing into both and I was given no direction of where to go or what props to grab when I got in there. Already I was skeptical and class hadn't even started yet.
The instructor came in to the room and said that we would be holding poses for a long time and that yesterday she did only 6 poses in 3 hours. I was in for the longest class in history.
About 30 minutes into class we had done about 3 or 4 poses. I hated it. It was completely different from any kind of yoga I had done before, the people in the class were all chatting, the room was bright and it was kind of chilly in there.
Then, I realized how ridiculous I was being. Everything I thought was negative and I was stopping myself from enjoying the class!! The instructor started walking around and adjusting us in poses and I started to really get into class.
I know I can get that way. When I'm out of my comfort zone or dealing with any change, I start thinking really negatively. Once I changed my thinking, I started to really like the class, and I'm planning on going back tomorrow! I'm making it a goal to think more positively about myself and things in my life everyday :o)
Side Note: The instructor asked during relaxation if anyones back or hips hurt. I raised my hand because sometimes in Savasana my lower back really hurts. She came over and asked me to pull my knees into my chest...ok, normal. THEN...she straddled my legs and sat on them. It was really difficult to keep a straight face but she was serious about it and she did it two more times!! Really my back felt much better after. Although it was still prrrretty strange!
Let's just say the greeting at the studio wasn't very warm. The instructor didn't have me sign any waivers, which I thought was really weird, and she didn't tell me her name. There are 2 studios and people were filing into both and I was given no direction of where to go or what props to grab when I got in there. Already I was skeptical and class hadn't even started yet.
The instructor came in to the room and said that we would be holding poses for a long time and that yesterday she did only 6 poses in 3 hours. I was in for the longest class in history.
About 30 minutes into class we had done about 3 or 4 poses. I hated it. It was completely different from any kind of yoga I had done before, the people in the class were all chatting, the room was bright and it was kind of chilly in there.
Then, I realized how ridiculous I was being. Everything I thought was negative and I was stopping myself from enjoying the class!! The instructor started walking around and adjusting us in poses and I started to really get into class.
I know I can get that way. When I'm out of my comfort zone or dealing with any change, I start thinking really negatively. Once I changed my thinking, I started to really like the class, and I'm planning on going back tomorrow! I'm making it a goal to think more positively about myself and things in my life everyday :o)
Side Note: The instructor asked during relaxation if anyones back or hips hurt. I raised my hand because sometimes in Savasana my lower back really hurts. She came over and asked me to pull my knees into my chest...ok, normal. THEN...she straddled my legs and sat on them. It was really difficult to keep a straight face but she was serious about it and she did it two more times!! Really my back felt much better after. Although it was still prrrretty strange!
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March 08, 2011
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| It's a sunny day in Boston!!! |
I started my courses at IIN yesterday and I love it! Ok, I know it's only the first day, but I really think this is going to work for me...I can listen to the classes whenever I want, however many times I want, and I have free range to use any materials on their website to help me build a business! After 6 months I can begin taking on clients and could potentially pay off my tuition (which is a steal!) before I graduate in April 2012. I'm really excited, if you can't tell :o)
Yesterday was also my first day working full-time at the Personal Training/Spinning studio! I have worked there part-time since June, but decided--for many reasons--that I would move on from my corporate fitness job, and go full-time at the studio. I have a great schedule, get to go home for lunch (YAY not eating out of Tupperware!), and can workout between clients. This is really key because now I don't have to do my workouts at 5am or 8pm...I ran 5 miles on the treadmill yesterday and did lots of stretching and abs all at 4pm! Woo Hoo!
Here's my abs workout:
Ball Crunches- 3x20
Ball Crunch with Rotation- 3x20
Ball Plank- 3x20 sec
Captain's Chair Crunch- 3x20
Side Bends- 3x15 with 20lb dbs
Very simple, but this says a lot! I really don't like working my abs AT ALL. I've tried all the tricks, putting them at the beginning of my workout, doing exercises during commercials, forcing myself to do them...everything. I have found that my abs gets a pretty good workout through yoga and my weight training routine, so I'm just going to do them when I feel like it. I'm not too worried...not looking for a 6 pack here :o)
Now I'm off to yoga (LOVE this schedule) then doing some reading, weight training (2nd time this week!!!!) and off to work!
March 05, 2011
A Good Week is Ahead!
Today's run was not so great. It started with 5 on the treadmill which were fine and then I went outside to finish the last 5. I only made it about 3 more miles and everything started to hurt. My calves, quads, hip flexors, IT band..everything. I should have just stayed inside! I haven't been doing the shorter runs throughout the week, so it's my own fault.
I'm starting my job full-time this coming Monday! I'm really excited, but I'm even more excited to be able to add some fun workouts into the mix! Here's my plan:
My schedule this week is a little off because I wasn't supposed to officially start until the 14th, but I'll get lots of hours and still have lots of time for me!
I'm so excited to see 3 total body workouts on this schedule! I haven't been able to do that in such a long time! Lately, I've been having a tough time doing the cardio. I go through stages where I love it, then hate it and right now I'm not loving the elliptical and treadmill. But, I'll be getting my cardio through the weight training workouts, that's for sure!
I'm also starting the Health Coach program at IIN this week :o) It's a big week!
I'm starting my job full-time this coming Monday! I'm really excited, but I'm even more excited to be able to add some fun workouts into the mix! Here's my plan:
Sunday: Weights- total body; Yoga
Monday: Run (4-5 miles); LOTS of stretching
Tuesday: Yoga; Weights- total body
Wednesday: Run (6 miles); Boot Camp; Yoga
Thursday: Weights- total body
Friday: Spinning
Saturday: Run (10 miles)
My schedule this week is a little off because I wasn't supposed to officially start until the 14th, but I'll get lots of hours and still have lots of time for me!
I'm so excited to see 3 total body workouts on this schedule! I haven't been able to do that in such a long time! Lately, I've been having a tough time doing the cardio. I go through stages where I love it, then hate it and right now I'm not loving the elliptical and treadmill. But, I'll be getting my cardio through the weight training workouts, that's for sure!
I'm also starting the Health Coach program at IIN this week :o) It's a big week!
It feels like SPRING TIME here in the Boston area! Highs in the upper 40s and 50s all week :o))))))
March 04, 2011
I've quit on the "no sugar/no candy" ban. I made it 2 days and caved. Whatever. Sometimes you just need chocolate. Like really, how can you pass up Mini-Eggs on sale? If I want it, I'll eat it and just try to not go overboard--like not eating the entire bag--failed and it was the big bag. Last night, I bought a cake and had 1.5 slices. I didn't eat the whole thing. Progress. And this morning I only had a bite of the frosting. Which is a lie. I had a whole slice. I threw the rest away.
I'm not doing so hot on the veggies. I eat at least one vegetable every day, but I know that's not enough. I need to add at least one snack that's a vegetable. Instead of an apple, some carrots will do. This morning I had a nice handful of spinach in my omelet, so that's good. It cancels out that honking slice of cake I ate.
I'm off to the Celitcs game tonight with my sister and Dad, so there's really no hope for me today. Oh well, tomorrow is a new day...
I'm not doing so hot on the veggies. I eat at least one vegetable every day, but I know that's not enough. I need to add at least one snack that's a vegetable. Instead of an apple, some carrots will do. This morning I had a nice handful of spinach in my omelet, so that's good. It cancels out that honking slice of cake I ate.
I'm off to the Celitcs game tonight with my sister and Dad, so there's really no hope for me today. Oh well, tomorrow is a new day...
March 01, 2011
Best Playlist Everrrrrr!
My Spinning class was so much fun today! There are always classes that are better than others, but today's was awesome!
Here's the magical playlist:
Here's the magical playlist:
The first song was a warm up, then we went right to work. Song 2 was fast with light/medium resistance (120-130 RPMs), song 3 was a heavy hill (60-80 RPMs), then we just alternated fast and flat with heavy hills. It's simple, but it worked really well. I love when the fit people in my class are breathless...it means I'm doing something right!! And let's be honest, Let's Go Crazy is the best way to end any class :)
Also, I want to be here:
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| I <3 hiking in Texas |
This was from a cross country road trip last year. If spring is on its way to Boston that means summer isn't too far behind!!!!!!!!!!!!!!!!! Bring on the heat and the sun!
February 28, 2011
Makin' Moves!
A huuuuuuge weight was lifted off of my shoulders today!
I finally gave my 2 weeks notice at my corporate fitness job. I've been thinking about this for a little over a month now and I've secured another job to take its place. It's bittersweet because on the one hand I am leaving to go to a better job (better pay, better hours, 1 mile commute instead of 25) but I will miss my clients and teaching my classes so much. It's really crazy how close you get to these people and how much you get to know about them. It's going to be really difficult to pass these people on to my co-workers because they really mean a lot to me. I'm hoping that I love them more than they love me because then it won't be so hard!
I also registered for the spring semester at the Institute of Integrative Nutrition to begin their Health Coach program! The program takes a year to finish and it's done completely online which is awesome because I'll still be working weird hours, but just a lot less of them :o) I'm really excited to start getting into classes again and I'll hopefully have a lot of good information to share.
Along with my new job and new school schedule. I'm going to have so much more time to take yoga, go food shopping, do laundry, whatever I want! I usually have to cram all of these things in on Sunday afternoon after work, but since I'll be out by 1:00 on Monday, Wednesday and Friday, and have a few hours for a break on Tuesday and Thursday I'll have more time to focus on other stuff!!! Maybe I'll even get to have a social life again...YAY!
February 26, 2011
I Love Saturdays!
10 hours of sleep and an 8 mile run....why can't every day be like this??
Once I finished 2 episodes of Party Down and got out of bed, I started to foam roll and do my pre-run exercises. An hour before I ran I ate a banana, a whole grain corn muffin, some lemon water and coffee. Then I took 2 ibuprofen and set out to run 8 miles.
I ran 4 miles, stopped and stretched my IT Bands and hamstrings and drank some diluted orange/carrot juice that I made this morning. The juice took about 2 miles to kick in and I started feeling re-energized. A little into mile 6 my hip flexors were pulling really badly. I've never had an issue with them before but this was serious pullage. After I stretched I ran 2 more miles and stopped at exactly 8 miles (thank goodness for my Garmin! I'm in love).
I finished 8 miles in 68 minutes. I'm really happy with a 8:30 pace because I hit some pretty decent hills and I feel like I didn't really fuel properly before or during the run. Next weekend I'm running 9 miles, so I have to be sure to hydrate, plan a better breakfast and eat a gel along the way. I love the power bar chocolate gel. It tastes like brownie batter.
When i got home, I finished my juice and made a fried egg plus one egg white with a sandwich thin, some green beans and broccoli, and a luna bar.
Now off to watch The Other Guys and then later out to dinner with my Aunt :o)
I love Saturday!!
February 23, 2011
The Dissapearing Act
This past January I had my co-worker take my measurments. Then yesterday, I took them again. I lost 2 inches off my butt. Now, most people would be happy with this, but I didn't lose 2 inches of fat...my butt is signifactly less firm than it was before. I lost muscle and I'm not happy about it. Here's what I think happened...
Problem #1
I do a lot of cardio (about 6-7 times per week), and not enough strength training. I teach two Boot Camp classes which include both cardio and strength, but again it's not dedicated to pure muscle building like Body Pump is, for example. So, I am trying to dedicate Tuesday evening for legs/glutes and Wednesday afternoon for upper body . I really feel like 2 workouts are not enough so I'm trying to sneak it in where I can, like on a late Saturday morning after a run.
Problem #2
I haven't been able to eat meat or poultry for about 2 months. This happens to me every once in a while-I just can't stomach the taste or texture for whatever reason. I was a vegetarian for a while back in college, but it wasn't something I was every really planning on giong back to (I didn't really know what I was doing and gained weight and felt really tired). Now, I'm not saying you can't build muscle being a vegetarian, you absolutely can. I just know that it's easier for my body to build and keep muscle on when I'm eating foods like chicken and turkey. So, I'm adding it back in. I don't know if I could sit down and eat a plain chicken breast, but I'm sort of hiding it in foods that I'm making. For example, I used ground chicken in a zucchini lasanga recipe last week and chicken breast in a chili recipe this week. This way I don't really know I'm eating it. I'd rather do this than depend on powders and supplements (although I do love my Optimum Nutrition whey protein), so we'll see how it goes!
Problem #3
My schedule is jam-packed!! I work over 50 hours each week and it's like once I leave one job, I'm off to the next-Tuesday through Friday are pretty hellish and my only real day off is Saturday. I don't want to sound like I'm complaining because I really love training and teaching, but it's starting to take over my life! I very rarely go out with friends because by the time I'm home at 8 on Friday, I just want to go to bed and have to be up by 7 on Sunday to work, so Saturday night is out, too. I'm only 26...it's sad! I have find a blanace which might mean leaving one job for the other. It's a really hard decision, but something I have to do. I'm burnt out!
So anyway, in some way all of this relates to my butt and it's dissapearing act. But, I'm going to take some action and fix the above problems! It's good, it gives me a little project.
Here's my leg/glute workout from last night. It took me about 30 minutes to complete and I'm feeling it today-it gets worse as the day goes on...YAY!
Walking Lunges (3x3 laps--about 13 lunges each way--10lb dbs)
Dead-lift (3x20--just the weight of the Smith Machine bar. I wanted to focus on my butt and not feel my lower back)
Smith Squats (3x15--again, just the weight of the bar so I could feel my butt)
Resistance Band Donkey Kicks (3x15 each leg)
Problem #1
I do a lot of cardio (about 6-7 times per week), and not enough strength training. I teach two Boot Camp classes which include both cardio and strength, but again it's not dedicated to pure muscle building like Body Pump is, for example. So, I am trying to dedicate Tuesday evening for legs/glutes and Wednesday afternoon for upper body . I really feel like 2 workouts are not enough so I'm trying to sneak it in where I can, like on a late Saturday morning after a run.
Problem #2
I haven't been able to eat meat or poultry for about 2 months. This happens to me every once in a while-I just can't stomach the taste or texture for whatever reason. I was a vegetarian for a while back in college, but it wasn't something I was every really planning on giong back to (I didn't really know what I was doing and gained weight and felt really tired). Now, I'm not saying you can't build muscle being a vegetarian, you absolutely can. I just know that it's easier for my body to build and keep muscle on when I'm eating foods like chicken and turkey. So, I'm adding it back in. I don't know if I could sit down and eat a plain chicken breast, but I'm sort of hiding it in foods that I'm making. For example, I used ground chicken in a zucchini lasanga recipe last week and chicken breast in a chili recipe this week. This way I don't really know I'm eating it. I'd rather do this than depend on powders and supplements (although I do love my Optimum Nutrition whey protein), so we'll see how it goes!
Problem #3
My schedule is jam-packed!! I work over 50 hours each week and it's like once I leave one job, I'm off to the next-Tuesday through Friday are pretty hellish and my only real day off is Saturday. I don't want to sound like I'm complaining because I really love training and teaching, but it's starting to take over my life! I very rarely go out with friends because by the time I'm home at 8 on Friday, I just want to go to bed and have to be up by 7 on Sunday to work, so Saturday night is out, too. I'm only 26...it's sad! I have find a blanace which might mean leaving one job for the other. It's a really hard decision, but something I have to do. I'm burnt out!
So anyway, in some way all of this relates to my butt and it's dissapearing act. But, I'm going to take some action and fix the above problems! It's good, it gives me a little project.
Here's my leg/glute workout from last night. It took me about 30 minutes to complete and I'm feeling it today-it gets worse as the day goes on...YAY!
Walking Lunges (3x3 laps--about 13 lunges each way--10lb dbs)
Dead-lift (3x20--just the weight of the Smith Machine bar. I wanted to focus on my butt and not feel my lower back)
Smith Squats (3x15--again, just the weight of the bar so I could feel my butt)
Resistance Band Donkey Kicks (3x15 each leg)
February 20, 2011
The Sugar Addiction
Headaches, irritability, mood swings, and cravings. This is what my life is like without sugar.
At work on Thursday I felt a headache coming on around 4:00. I very rarely get headaches so I knew something was going on. I had plenty of caffeine so knew that wasn't the issue and I drink lots of water (usually 4-5 liters/day) so that wasn't it either. When I thought back on what I ate I realized there was no sugar in my diet that day (aside from fruit). Instead of thinking 'this is awful...I'm literally addicted to sugar' I thought 'I need to run to the cafe and get some rasinettes.' So sad. $4.00 (rip-off) and a large container of chocolate covered raisins later, my headache was gone and I was on quite the sugar high for my Boot Camp class.
Then yesterday I thought back on my week and realized how terrible my need for sugar really is. I've given up candy and sugar before for a month or two at a time and I survived. I think now I'm more addicted to it than ever. Between the mini-eggs, conversation hearts, raisinettes, Crunch n' Munch, peanut butter M&Ms, yogurt covered almonds, M&M trail mix and lots of other things I'm sure I'm forgetting, it's time to get it under control!
I know a lot of people say cold turkey won't work for them and it's just deprivation, but it works for me. Since I'm not home baking cookies and muffins all week, my problem will be not buying the candy at the store and at work. I don't feel like I'm going to be depriving myself because half the time I'm eating the stuff, I don't even enjoy it or realize what I'm doing. It's just mindless eating. I'll have to find something else to do instead of stuffing my face...
PS: How ironic that the day I announce my break away from sugar, my sister announces she's going to bake tons of baked goodies...bring on those cheese wafers!
At work on Thursday I felt a headache coming on around 4:00. I very rarely get headaches so I knew something was going on. I had plenty of caffeine so knew that wasn't the issue and I drink lots of water (usually 4-5 liters/day) so that wasn't it either. When I thought back on what I ate I realized there was no sugar in my diet that day (aside from fruit). Instead of thinking 'this is awful...I'm literally addicted to sugar' I thought 'I need to run to the cafe and get some rasinettes.' So sad. $4.00 (rip-off) and a large container of chocolate covered raisins later, my headache was gone and I was on quite the sugar high for my Boot Camp class.
Then yesterday I thought back on my week and realized how terrible my need for sugar really is. I've given up candy and sugar before for a month or two at a time and I survived. I think now I'm more addicted to it than ever. Between the mini-eggs, conversation hearts, raisinettes, Crunch n' Munch, peanut butter M&Ms, yogurt covered almonds, M&M trail mix and lots of other things I'm sure I'm forgetting, it's time to get it under control!
I know a lot of people say cold turkey won't work for them and it's just deprivation, but it works for me. Since I'm not home baking cookies and muffins all week, my problem will be not buying the candy at the store and at work. I don't feel like I'm going to be depriving myself because half the time I'm eating the stuff, I don't even enjoy it or realize what I'm doing. It's just mindless eating. I'll have to find something else to do instead of stuffing my face...
My skin hates me. I hate needing sugar. I'm taking control and starting today...
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PS: How ironic that the day I announce my break away from sugar, my sister announces she's going to bake tons of baked goodies...bring on those cheese wafers!
February 19, 2011
7 Miles
Today I ran 7 miles! My game plan was to run 3.5, stretch, then run 3.5 more. That's exactly what I did and I felt great. I did take 2 ibuprofen before my run hoping that it would loosen things up a bit and I think it worked. The run was tough for the first couple miles (treadmill runs always are), but after I hit the first 3 it was smooth sailing. I finished my first 3.5 miles at 30:59 and my second 3.5 at 29:47 for a grand total of 60:46. I'm happy with that because my only goal for this half is to finish under 2 hours, so I'm on track!
Here are some of my purchases from this week:
I bought these shoes about a year ago and they held up really well and didn't give me any issues, so I stuck with them. I also had a gift certificate to the store where I bought them so they were only $46.00...that's a steal since they're regularly about $100.
Now I should be stocked up for a little while. YAY! I really can feel a difference in how I feel since I'm substituting PB2 for peanut butter. Don't feel as uncomfortably full (only because I eat WAY too much of it at a time) and I'm definitely not bingeing on this stuff like I did with peanut butter. I think it has to do with the fact that I actually have to prepare the PB2 so it's not just a spoonful away. It also doesn't taste exactly the same as real peanut butter, which I think has decreased my cravings for the real stuff!
I'm really excited about this because I hate having to drive my running route to see how long I ran. It never comes out right and I don't fully trust the internet sites where you can draw your route. And you can use it on a bike and hiking! This watch will make life so much easier! But, I have to admit...I think I'm more excited that I only paid $140 for it and they're usually $300! Wooohoooo...Thank you Amazon!
Here are some of my purchases from this week:
A new pair of sneaks--Brooks Adrenaline GTS 10
I bought these shoes about a year ago and they held up really well and didn't give me any issues, so I stuck with them. I also had a gift certificate to the store where I bought them so they were only $46.00...that's a steal since they're regularly about $100.
I also ordered 4 jars of PB2 from netrition.com on Thursday and they came on Friday!
Now I should be stocked up for a little while. YAY! I really can feel a difference in how I feel since I'm substituting PB2 for peanut butter. Don't feel as uncomfortably full (only because I eat WAY too much of it at a time) and I'm definitely not bingeing on this stuff like I did with peanut butter. I think it has to do with the fact that I actually have to prepare the PB2 so it's not just a spoonful away. It also doesn't taste exactly the same as real peanut butter, which I think has decreased my cravings for the real stuff!
My LAST and probably most exciting purchase this week was a Garmin Forerunner 305!!!
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Now I'm off to rest and hopefully go look for a road bike!
For some reason I think I'm rich...not so much...just keep diggin' into the savings...
February 14, 2011
IT Band Recovery Plan
So as I mentioned before, I'm having some IT Band trouble. This has been a nagging problem for almost 3 years now. It first started in 2006 after my first half marathon, then again whenever I would run more than 4 miles. I took a LONG time off from running (almost a year) and now since I'm signed up for another half, I'm trying to get back into the swing of it. This time around the problem is that I increased my mileage too quickly and tried to increase my pace way too quickly. In my mind I knew I was doing more harm than good, but it felt so good to run that I thought I could just push through. Right now I can comfortably run 5.5 miles, which is great, but not anywhere near the 13.1 miles that I am scheduled to run in April.
I have always known that my outer thighs are really weak because any time I would have to do leg raises or something similar in a class I would burn out after 2 seconds. I never thought it was a big deal or really cared that much, until I realized that this was the root of my IT Band problem.
I put together these 6 exercises to help strengthen my hip/glute area and I'm hoping that it will work! If not, I might just have to stick to 6 mile runs after this half.
I have always known that my outer thighs are really weak because any time I would have to do leg raises or something similar in a class I would burn out after 2 seconds. I never thought it was a big deal or really cared that much, until I realized that this was the root of my IT Band problem.
I put together these 6 exercises to help strengthen my hip/glute area and I'm hoping that it will work! If not, I might just have to stick to 6 mile runs after this half.
3x20
3x20
3x15
3x15Lateral Leg Lift
3x20Rear Leg Lift
3x20
I'm going to do this at least 3 time each week (Sunday, Tuesday, Thursday) and they're all things I can do at home, so I have no excuse! I'm also going to stretch like crazy and live on my foam roller for the next 7 weeks.
February 13, 2011
First Check-In
Workout have been stellar. The only thing I am going to change is adding weights to Tuesday nights. I've been having some IT band issues so I have to really strengthen my hip/butt area. I'm also going to add outer thigh work to all my classes so I can selfishly get some extra work in.
Nutrition, on the other hand, has been more awful than ever. On the plus side, I have been eating more vegetables and juicing regularly. On the downside, I have single-handedly finished a large bag of peanut butter M&Ms (since 6pm last night), finished a bag of gummy bears in one night, 2 small bags of mini-eggs and a bag of chocolate and nut trail mix. I also had a night out last weekend fueled with alcohol and eating pizza and Crunch n' Munch.
Nutrition, on the other hand, has been more awful than ever. On the plus side, I have been eating more vegetables and juicing regularly. On the downside, I have single-handedly finished a large bag of peanut butter M&Ms (since 6pm last night), finished a bag of gummy bears in one night, 2 small bags of mini-eggs and a bag of chocolate and nut trail mix. I also had a night out last weekend fueled with alcohol and eating pizza and Crunch n' Munch.
INAPPROPRIATE!
I recently bought Intuitive Eating, so I'm going to read that and hopefully that will help. I mean, I don't want to look like a movie star, but it would be nice to begin seeing some results from all the exercise and also I hate the feeling after bingeing on sugar, but that doesn't seem to stop me. It's beginning to get very frustrating because I have a degree in Nutrition and I work at a Fitness Specialist, but I can't seem to pull it together and that doesn't make any sense...
Here are some of my ideas for getting on track:
- subbing PB2 for peanut butter. I can't be trusted.
- drinking lemon water every morning and throughout the day
- eating some kind of salad for lunch to keep my veggie intake up
- drink tea at night so I won't snack
This is just all too stressful
February 12, 2011
Ultra-Spin!
Thursday night at work we held a special 90-minute Spinning class. It was really really fun!
Here's the playlist:
Here's the playlist:
Everyone I spoke with who took class said they loved it and wants us to hold the Ultra-Spin once a month! I'm gonna need some new music....
February 05, 2011
Elliptical Intervals
I made this workout for my sister and did it myself on Thursday morning. It was a killer and definitely got my heart pumping for a good morning cardio session:
They gym I was at only has an elliptical without the moving handlebars so it might have been a little harder because I couldn't use my upper body. If you use the elliptical that moves just set the resistance higher (12 or higher) or don't use the swinging handlebars. In general, if you don't use the handlebars you will get more of a core workout so it might be a good idea to not use them anyway.
Happy Ellipticalling!
40 minutes total
5 minute warm-up @ level 5, incline 5
Set the Time column to Segment Time
Start the first segment with the Cross Ramp at 10 and the Resistance at 10
For the second segment lower the Cross Ramp to 5 and kept the resistance at 10
Alternate between these two Cross Ramp levels for 35 minutes (or longer if you can!)
The key is to keep your Strides Per Minute above 150. The first couple will feel pretty easy, but after a few intervals it gets much harder.
Happy Ellipticalling!
February 03, 2011
Resistance Band Boot Camp
For my Boot Camp class tonight, I thought I'd shake things up a little bit by incorporating Resistance Bands as opposed to the usual free weights. I very rarely use bands myself because they make the workout so much harder! Luckily the gym has a huge variety of options as far as resistance (different color bands = different levels of resistance), so everyone could choose a few different bands and switch as we went through class to make it harder or easier.
Push-Ups with band (16)
Here's what we did tonight!
I'm going to try to explain this as well as I can. Any questions just let me know! Everything is done with a resistance band...no free weights tonight!
I'm going to try to explain this as well as I can. Any questions just let me know! Everything is done with a resistance band...no free weights tonight!
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Warm-Up: No resistance
16 Easy Squats (just go about 1/2 way down)
16 Easy Lunges
16 Push-ups
Mountain Climbers- 30 seconds
Hold Plank- 15 seconds
Mountain Climbers- 30 seconds
Hold Plank- 15 seconds
Open up to the right for a side plank- hold 15 seconds
Return to center- Hold Plank- 15 seconds
Open up to the left for a side plank- hold 15 seconds
Return to the center
Mountain Climbers- 30 seconds
Whenever I am teaching and an exercise involves our arms extended up overhead, people's lower backs automatically arch--NOT GOOD! Starting with core exercise helps to make sure every body's back stays flat and the mid-section stays engaged.
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Side Squats (24 reps)
Same set-up as above, but start with feet closer together. Step the right foot out to the side (using the side of the foot--don't let their toes point out!) and sink into the squat. Bring the right foot back in and repeat on the left side.
X-Walks (10 each way)
These kill!
Bicep Curls
16 curls both arms
Hold both arms at 90* so biceps are activated
Hold left arm at 90* and begin curls with right arm 16 times, then repeat left holding the right arm at 90*
16 curls both arms
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Circuit #2--Repeat 2x
Push-Ups with band (16)
Shoulder Raises (12 of each)
Lateral Raises, Frontal Raises,
Posterior Delt Raises (similar to lateral raises but palms face the back of the room, pinkies stay up)
Upright Rows
Tricep Extensions (16 each arm)
This girl is on the beach...that makes me sad...
Plank Jacks (45 seconds)
Get in a plank position (hands under shoulders, arms straight, up on your toes, heels press back, press the belly button into the spine). Start with your feet together, then jump them apart, then back in again.
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Circuit #3--Repeat 2x
Stationary Lunge with Band Pull (1 minute)
Hold a lunge with the right leg forward. Extend arms out in front of your body holding the band (with some tension) in both hands. Pull your hands away from each other until they make a "T" and are straight across. Squeeze the shoulder blades together, then release. Repeat the band pull holding the lunge for one minute.
Reverse Flye Balance
Right leg is still forward, but come up and balance on the right foot, extending the left leg behind. Holding on to the band, open up the arms to come into a reverse flye, squeezing the shoulder blades together. Release, then repeat 16 times.
Burpees (1 minute)
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And that's it! If nothing else, your shoulders will be screaming...or numb...either way is fine :o)
February 01, 2011
Summer Mix!
We're in the middle of another snow storm here in Massachusetts...another 18 inches. Woohoo! It's really starting to suck, but it might mean no work tomorrow!!! Fingers crossed! So for my Spinning class this morning, I decided to make a summer playlist for my class to keep their spirits up because everyone is depressed and mopey...
Here is what the class looked like today. Our bikes have computer screens which tell us gears, rpm's, miles, etc. If your bikes don't have that, just go by turns in and off!
1. Warm-Up (I have them alternate between seat, second and third to warm up)
2. Seated Climb. Turn 2 gears up or 1/4 turn every 30 seconds.
3. Take 5 gears off (or about 1/2 of a turn). 3 sprints at the chorus
4. Same resistance as #3. Fast Flat.
5. Take all resistance off for 30 seconds. Seated climb turning 1 gear every 20 seconds...start easy, it's a loooong climb!
6. 5 gears off (or 1/2 turn). 4 Sprints!
7. Same resistance as #6. Second position to seat at chorus and pick up the speed!
8. Same resistance as #6 and #7. Get up in third position and stay there. Push them to add speed.
9. Heavy Seated Hill!! This is whatever feels "heavy" for the individual...but if their legs are flying around the wheel, make them turn in--LOTS.
10. Same resistance as #9. Standing Hill in third.
11. Take off 1/2 of your gears (or 1-2 full turns). Fast Flat--HIGH SPEED for 5 minutes!
12. Heavy Hill in or out of the saddle. Riders choice as long as it's heavy and they're working!
13. Cool-Down/Stretch
It was lots of fun! Some people suggested strawberry daiquiris and margaritas after class. I thought it was a good idea. I could always use a bevvy at 7 am.....
Other things that make me think of summer:
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| Country Fest Coffee Lurve... |
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| ...with my Sys |
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Hiking :o) |
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