Accountability.

I really do like keeping this blog up for my sake.  I really do want to be accountable to myself and blogging helps me to do that.  I have been so busy ever since I went back to school. After years of being in mommy-mode, my brain is frazzled and fried and my motivation is semi-nil.  I often times wake up early to study instead of work out and relax by eating some of my favorite sweets:/  Although I realize no one is perfect, I truly love being in control and disciplined.  Anyway, that's where I'm at. Still trying to run a bit and keep my body strong through lifting and circuits.  I will never stray too far though:)

Weight: 123.8 (bouncing around a bit)
Workout last week: 
Monday- nothing
Tuesday- Kenpo Karate (P90X)
Wednesday- 5 mile run outside (8.35 pace)
Thursday- Core Synergistic's
Friday- 7 mile run outside (8.16 pace)
Saturday- Running & lifting circuit (about an hour and 20 minutes & 3 miles)

Almost Relay Time

I'm running the Grand Teton Relay this weekend......as an ultra team!!  Instead of 12 people running the 180 miles, we are doing it with 6.  Yikes, I'm nervous.  I've been training pretty hard so hopefully it all goes well. And please pray none of us gets eaten by a bear.

WEIGHT:  122
WORKOUT:
Monday-7 mile run outside (8.10 pace); 2 mile sprint on the treadmill (1/4 mile each at 9.0)
Tuesday-  3 rounds Spartacus
Wednesday- 5 mile run outside (8.11 pace); 2 mile sprint (1/4 mile each at 10.0)
Thursday- 4 mile run outside (8.34 pace)
Friday- Yoga
Saturday- 12 mile trail run (8.50 pace)

(Weekly  Miles: 32)

One Year Ago..........
Two Years Ago........

The Alkaline Diet:

Have you ever thought about what happens inside your body when you eat certain foods?  Eating processed food, animal proteins, dairy, white sugar and white flour can raise the acid-levels in our bodies.  Some studies suggest that if you eat foods that alkalize, you can lose weight, slow the aging process, and reduce your risk for many diseases.  It's probably pretty unrealistic to eliminate all acid producing foods from our diets, but incorporating these alkalizing foods into your diet can put you on the track for better, over-all health.

Alkalizing #1 – Lemons – Lemons are one of the most alkalizing, a great way to start the day is with a glass of lukewarm water with a fresh squeezed lemon or lime.

 Alkalizing #2- Leafy greens- Greens  such as: kale, swiss chard, spinach, and turnip greens are very alkalizing for your body and also are packed with rich vitamins, minerals, antioxidants, and phytochemicals.

 Alkalizing # 3- Root vegetables such as radishes, beets, rutabaga, horseradish, carrots, and turnips are all highly alkalizing.

 Alkalizing # 4- Cucumbers and Celery – These are some of the most alkalizing foods you can eat. They quickly neutralize acids and aid in digestion.

 Alkalizing # 5- Garlic -  Garlic is not only highly alkalizing it is also very important for overall health as it boosts the immune system, is antibacterial and anti-fungal. 

 Alkalizing # 6- Cruciferous vegetables such as broccoli, cauliflower, brussel sprouts, and cabbage.

 Alkalizing # 7- Avocados – Are also at the top of the list of alkalizing foods. Avocados contain high amounts of essential vitamins, fatty acids, and amino acids.

Here's a link to a detailed list of foods and their pH if you're interested.

WEIGHT: 123.6
WORKOUT:
Monday: 8 miles in the morning (8.30 pace); 4 mile hill training in the evening (9.05 pace)
Tuesday: 1 round of each-Spartacus I, II, 2012
Wednesday: 7 mile run (8.29 pace)
Thursday:  Core Synergistics
Friday: off
Saturday: 14 mile run (temple-8.44 pace)

(Weekly Miles: 33)

One Year Ago..........
Two Years Ago........

Back on the Radar....

I can't believe how busy I've been; my blog has been so neglected.  We've had a lot of fun and now summer is pretty much over for us:(  My kids are back in school and although I miss them, my hours of just little Gray & I are very enjoyable.  My training has been awesome the last 2 weeks!  Here's  a breakdown.....

2 WEEKS AGO:
WEIGHT: 122.8
WORKOUT:
Monday- 12 mile run outside (8.36 pace)
Tuesday- 3 rounds Spartacus
Wednesday- 7 mile run (9.13 pace)
Thursday- Summer Fit Circuit
Friday- Yoga
Saturday- 15 mile run (8.50 pace)

weekly miles: 34

LAST WEEK:
WEIGHT: 124.6
WORKOUT: 
Monday- 7 mile hill training (9.25 pace)
Tuesday- Body is a Barbell workout
Wednesday- 12 mile run (8.45 pace)
Thursday- 10 mile night run (8.30 pace)
Friday- 8 mile early morning run (9.25 pace)
Saturday- Kenpo Karate

weekly miles: 37

With all my high-mileage runs, I have been re-fueling with these nuun electrolyte tabs.  They taste pretty decent and I feel so refreshed and rejuvenated afterward.  When you are exercising and sweating over an hour, you need to replace your electrolyte levels.  These tabs have sodium, potassium, and magnesium.  So far, my favorite flavors are cherry limeade and strawberry lemonade.

Hydration is an important factor year-round to overall health. Slight dehydration of even 2% of your body weight can negatively affect performance, and it’s been shown in studies that this nutritional intervention of staying properly hydrating is the best way to enhance or improve performance.

DEHYDRATION

The most common situations that cause athletes run into dehydration troubles:

• More than 1 training session per day.
• Competitions held in hot and/or humid environments; if the athlete is coming from a colder climate, the impact is even larger.
• Competitions of long duration such as marathons and triathlons (specifically half and full ironman distances).

Signs that you’re dehydrated:

• Dizziness, confusion, lightheaded
• Dry lips, mouth and skin
• Physical and mental fatigue
• Decrease pace and performance
• Darkened urine (one of first indicators because the kidneys are very sensitive and they will let you know!)
• Increased body temperature, HR and RPE

• HYDRATION RATE – HOW MUCH DO I NEED TO DRINK?

  We frequently get asked, “How much Nuun should I drink?” but the answer depends on many factors, including but not limited to body physiology, fitness, temperature, intensity of training, and diet. We recommend that athletes perform a sweat test to determine how much water is shed during training, and electrolytes can be fine tuned from there.
  Calculating Your Sweat Rate
  Average sweat rate is typically 1 – 1.5L of fluid per hour (32-48oz), and 500 – 1,500mg of sodium per hour, however your personal sweat rate will depend on several factors such the environmental conditions (temperature, humidity); genetics, and the athletic conditioning of the athlete.
  Your sweat rate can be determined by a simple "sweat test":
  • Take body weight before a one-hour moderate intensity bike or run.
  • Record the amount of liquid consumed during workout, and weigh yourself again after the workout.
  • Calculate the weight change and remember to add in the amount of liquid consumed during the workout.
  • Every pound lost during your workout is equal to 16 oz of fluid.
  • Most people’s sweat contains about 500mg of sodium per 16oz. Very salty sweaters can have up to 1000mg or 1500mg per 16oz of sweat. As a very general rule of thumb, during long walking or running events, you should pee a minimum of every 2.5 hours to ensure you are staying hydrated.
  
  
  Keys to hydration success:
  • Drink fluids throughout the day and before/during/post workouts. Maintaining a good hydration status on a daily basis by staying a step ahead of dehydration is the best approach.
  • Waiting until you are thirsty to drink fluids is too late – you are already dehydrated and you’ll find yourself constantly playing the game of catch-up!
  • Each day try to consume half your body weight (in pounds) in liquid ounces PLUS what you sweat out in training (your sweat rate). For example, if you weigh 150 pounds, you should aim to consume 75 ounces of water or electrolyte drink per day plus losses that occur during workouts.
  (article take from nuun.com)

Your Body is Your Barbell

As you all know, I love Men's Health workouts.  They're challenging yet easy to modify if needed.  I love doing this workout on my non-running days.  It's a great full-body circuit and awesome for your core. And one of the best things about this circuit, is that you don't need any weights. Perfect for a workout at home or on a vacation.  (Workout taken from here.)

Surely you've run nonstop for 15 minutes before. But have you ever performed 15 minutes of resistance exercise without rest? Try it with these challenging body-weight exercises from trainer Craig Ballantyne, C.S.C.S. "You'll be surprised how hard you can work without a gym," he says.  Alternate between the Y squat and the Spider-Man pushup for three sets of each. Then perform the remaining three exercises consecutively (again, without rest), doing three sets of each.

Y Squat

Stand with your shoulder blades pulled back and your arms extended up and out so your body forms a Y. With your feet slightly more than shoulder-width apart, sit back at your hips to lower your body. Go as low as possible without allowing your back to round. Squeeze your glutes and push yourself back up to the starting position. Do 12 repetitions.

Spider-Man Pushup

Assume the classic pushup position with your legs straight and your abs tight. As you lower your body, bend your right leg and rotate your right knee outward until it's outside your right elbow. Don't drag your foot, and try not to allow your torso to rotate. Return to the starting position and repeat, pulling your left knee to your left elbow. Do eight reps per side.

Wall Slide

Stand with your butt, upper back, and head against a wall. Raise your arms so your shoulders, elbows, and wrists also touch the wall. Maintaining these points of contact, bend your arms until your elbows are tucked in at your sides. You should feel a contraction in your shoulders and the muscles between your shoulder blades. Reverse the move. Do 10 reps.

Single-Leg Romanian Deadlift

Stand on your left foot with your right foot raised behind you, arms hanging down in front of you. Keeping a natural arch in your spine, push your hips back and lower your hands and upper body. Squeeze your glutes and press your heel into the floor to return to an upright position. Perform eight reps per leg.

Spider-Man Lunge

Assume the classic pushup position with your hands directly beneath your shoulders, your legs straight, and your abs braced. Lift your right foot off the floor, bending your knee, and place the foot outside your right hand. Return to the starting position and lunge out with your left leg. Continue alternating legs for a total of 20 reps.

WEIGHT: 126.6 WORKOUT: Monday: 6 mile run (8.45 pace) Tuesday: Body is a Barbell (above) Wednesday: 12 mile run (Davis Loop-8.50 pace) Thursday:  3 rounds Spartacus Friday:  rest Saturday:  Farmington Half-Marathon (last minute race-1 hour 55 minutes-hilly and harder than I anticipated-8.50 pace) Weekly Miles: 31 One Year Ago............. Two Years Ago............

One of my all-time favorite recipes....

TRIPLE CHOCOLATE CHIP MUFFINS

These muffins are like little, fudgey cakes that taste too good to be true (in my opinion).  They are based on the Vita-Tops you see in the grocery store that are so expensive.  You can find the recipe here.

WEIGHT:  122.8
WORKOUT:
Monday:  16 mile run outside (9.11 pace)
Tuesday:  Murph Workout (53 minutes)
Wednesday:  5 mile run outside (no watch....)
Thursday:  1 round each of Spartacus I, II, 21012
Friday:  10 mile run (Orchard-8.27 pace)

Weekly Miles: 31

7 Day Slim Down

I'm heading to the beach in a week and not only do I want to look good in my swimsuit, I just like feeling good going into a vacation.  I want to have a clean, easy healthy week leading up to Saturday. Not a lot of variety but a whole lot of nutrients and protein. ( Sometimes when I'm faced with a lot of options, I over-eat.)  So for the next 7 days, my meals will look like this:

Breakfasts-
1. Protein Pancakes ( 4 egg whites, 1/4 cup oats, 1 tsp baking powder, 1 tsp vanilla, vanilla stevia-whirled up in a blender) with 1/3 cup Greek yogurt and berries
2. Protein Shake (1 scoop chocolate protein, frozen strawberries, almond milk) + 1/2 cup oatmeal
3. 1 whole wheat english muffin + 1 egg and 2 whites; 1 apple

Lunch-
1. 1/2 cup chickpeas, 1/2 can tuna, chopped tomato, red pepper, cucumber and red onion drizzled with          2 tsp olive oil, 1 tbs rice vinegar and freshly-squeezed lemon
2.  1 cup grilled chicken + mixed roasted veggies drizzled with 1 tsp olive oil, all wrapped up in 1 low-carb whole-wheat tortilla
3.  6 egg whites and tons of sautéed spinach topped with 1 oz feta cheese + celery and 1 TBS peanut butter

Snacks-
1. Apple with 1 TBS peanut butter
2. Mixed veggie sticks and 2 TBS hummus or basil cream dip (1/2 cup cottage cheese, 10-12 fresh basil leaves pureed in a food processor)
3.  1 orange, 16 almonds
4.  Pina Colada Smoothie (1 scoop vanilla protein, 1/2 cup frozen pineapple, 1 tsp coconut extract)
5.  1/2 cup cottage cheese mixed with mango peach salsa
6.  1 cup Greek yogurt with lemon stevia and fresh raspberries

Dinners-
1. 6 oz grilled salmon (sprinkled with dill, s & p and fresh lemon slices) 2 cups steamed broccoli
2. 6 oz shredded chicken, diced red & green peppers, sliced onions on top of a bed of spinach and 2 TBS sour cream and salsa
3.  Grilled chicken & veggie (cherry tomatoes, zucchini, mushrooms, onion) Kabobs (marinate chicken in 2 tsp olive oil, lemon juice and fresh herbs) dip into a mixture of 1/4 cup Greek yogurt, fresh minced garlic, dill, fresh lemon juice, and diced cucumber

I'm also going to drink at least 64 oz of THIS concoction for the 7 days to supposedly flush out water and detox.  (Thanks for the info Kat!)  And also tons more water.  No sugar, no diet soda and no other junk.  Good luck if you're joining me!!



WEIGHT: 123.2
WORKOUT:
Monday-  7 mile run outside (8.45 pace)
Tuesday-  "body is a barbell" workout (50 minutes full-body, fast-paced circuit)
Wednesday- 10 mile run outside (Orchard Loop-8.28 pace)
Thursday-  1 round each of Spartacus I, II, 2012 + extra push-ups, lunges & pull-ups
Friday-  Yoga
Saturday-  12 mile run outside (Davis Loop-hills-8.27 pace-so happy with this time!!)

(weekly miles: 29)

Get Your Zzzzz's.....

How much sleep do you get?  How much sleep do you need?  People who are active or work-out regularly, should clock at least 7 hours each night.  When you don't get enough sleep, your body produces more of the hormones Ghrelin and Cortisol.  Both of which increase your appetite, stress levels, and contribute to greater fat storage.  Not to mention, your performance and mood are seriously altered. I don't need any "hunger-stimulating" hormones pumpin' through my body!! Furthermore, it's best for your body to follow the natural circadian rhythm and sleep between the hours of 10:30 pm to 6:30 am.  You may call me a granny, but lights are usually out for me around 10 or so.

WEIGHT: 123.2
WORKOUT:
Monday-  7 mile run outside (8:13 pace)
Tuesday-  "Body is a barbell" circuit
Wednesday-  7 mile trail run (up to elephant rock-10 pace)
Thursday-  300 workout (32 minutes) + various pull-ups, push-ups and lunges etc....
Friday-  Yoga + 1 mile with my 8-yr old
Saturday- 14 mile run (temple-8.50 pace)

(weekly miles: 28)

One Year Ago.........
Two Years Ago.......

Tweaking.....

I'm trying to add a tab for recipes so check back soon:)

Weight: 126.4
Workout:
Monday: 7 mile run outside (8.25 pace)
Tuesday: Core Synergistics
Wednesday: 12 mile run outside (Davis Loop-hilly-8.42 pace)
Thursday:  2 rounds of 'Lean Belly Workout' + lots of push-ups and pull-ups
Friday:  Yoga + 2 miles
Saturday:  4 mile run (8.20 pace) + "Champion" Workout

(weekly miles: 25)

One Year Ago........
Two Years Ago......

#1 Best Advice for Weight Loss and Maintenance

I read this article the other day about how Jennifer Aniston gets such a hot body.  I admit, I get sucked into celebrity fitness "secrets" and diet articles.  It usually doesn't affect me much, but this article really sparked something in my brain.  Jennifer (yes, I suppose I'm on a first-name basis with her) uses Mandy Ingber's Yogalosophy.  She has tips to getting and staying in shape and obviously a whole yoga plan for purchase.  One of her tips was to "love your body."  Easy right?  Not for me or most women.  As I thought about this fitness tip, here's what came to mind........

When you love your body you:
1. Put good, healthy, unprocessed food into it
2. Exercise and move to feel invigorated and healthy
3. Don't deprive your senses and mentality by doing crash diets
4. Think positively and are patient with yourself
5. Don't stuff your face full of junk because you've already blown your good day of eating

I love these thoughts and I want to love my body.  It is a gift and a blessing to have a strong, healthy body and we should all treat it as such.  Everyday will be a new chance to feel healthy, empowered and on your way to falling in love with your body, and all the imperfections that come with it.

Weight: 126.8
Workout:
Monday:  7 mile run outside (8.36 pace)
Tuesday:  Core Synergistics
Wednesday:  10 mile run (orchard-8.54 pace)
Thursday:  Murph Workout (54 minutes)
Friday:  Yoga
Saturday:  2 rounds of Spartacus; 1 round Spartacus II; 4 mile run (8.0 pace)

(weekly miles: 23)

One Year Ago........
Two Years Ago.......

You Are What You Eat!

We live in a fast-paced, fast-food, crap-pushing world.  It is so hard to eat healthfully at times, and I find the easiest way is to eat foods that are as close to their natural state as possible.  No brainer right?  But all the convenience foods, addicting treats, and yummy new snacks and beverages make it tempting to steer from good old-fashioned fruits, vegetables and whole grains.  I happened on this article and loved being reminded of a few common foods that I tend to buy but that should not go into my body (or my children's bodies).

Weight:123.4
Workout:
Monday- 5 mile run outside (8.20 pace)
Tuesday- Core Synergistics (P90X)
Wednesday- 7 mile run outside (8.19 pace)
Thursday- 1 round each of Spartacus I, II, 2012
Friday- Yoga + 1 mile run with my girl:)
Saturday- 9 mile run outside (so windy and tough-8.52 pace)

One Year Ago.........
Two Years Ago........


And while you are trying to eat clean, whole foods this summer, give this recipe a try. It's so yummy!

U.N.M.O.T.I.V.A.T.E.D......

Have you been checking for an update only to be disappointed?  I know I have several (maybe 5:)) readers out there and you are just dying to know how I'm doing right??  Ha Ha!!  I'm feeling really lazy and my diet is kinda crap!  I just can't get into my groove dang it!  I am a little bit all or nothing; I am either working out hard and eating great or I seem to be eating and grazing all day, and by evening, I am clueless to how may calories I consumed.  It's frustrating.  Well anyway, I did 2 full-body circuits last week and 3 days of running.  Not terrible but I need a kick in the bum!  My weight is 128.6 and I want it to be lower but am lacking the motivation to do a thing about it!  Hey Dena, it's almost swimsuit season!  Hey Dena, don't you want to look and feel great on your beach vacation?  Hey Dena, don't you want to rock the new summer clothes you just ordered online???  Hey Dena, don't you know you are supposed to be training for the Grand Teton Relay???????  OK, one of these will work this week.  Wish me luck:)

I actually googled "lazy slob" and found this:

Maybe it will motivate me!!

Broccoli for breakfast?

For some reason, marathons really throw me off track.  I get home and don't workout for a few days, and then I have a hard time controlling my appetite, and then I get feeling lazy and unmotivated, and as soon as I know it the scale says 128.  Not to mention, my sweet-tooth is ginormous!   Now, I don't mind this weight too bad, but I much prefer the lower 120's where my clothes fit great and I can see my abs.  So, in an attempt to get going again, I decided to try a juice reboot. I don't typically believe in cleanses or detoxes, but I needed something to reset my palate.  Nothing but fruit and vegetable smoothies for 5 days.  It was so hard!!  I turned down Dick's doughnuts, delicious Greek food, and a plethora of scrumptious samples at Costco for a concoction of blended kale, celery, carrot and green apple.  It was hard to not chew food.  It was hard to make dinner and grocery shop. And for the first 3 days, I was HUNGRY!  I kept going and honestly felt really great.  I could really see a difference in my skin, it was pretty radiant if I do say so myself.  I was waking up before my alarm with energy and I just felt pretty energetic all day.  It reminded me of the slop that the people on The Matrix movie would eat; perfectly balanced and nutritious but not exactly the yummiest thing you could ingest.   All in all, I loved it and will probably continue to juice 2-3 days a month.  It was nice to lose a pound a day also:)  I feel re-motivated,  and better yet, I have no desire to put any junk into my body.  Below are some of my favorite recipes: (Note-this reboot would be extremely hard without the proper equipment.  ie: high powered blender or juicer-I used my VitaMix)

**(Click here if you are interested in downloading a plan for yourself)

Juicy V9

Blush Juice

Oh Sweet Broccoli

Sports Juice

Weight: 123.2

Workout:

Monday-  10 mile run outside (8:50 pace)

Tuesday-  2 circuits Lean Belly Workout; 15 minutes elliptical

Wednesday-  Kenpo Karate

Thursday-  2 rounds Spartacus 2012; 15 minutes elliptical

Friday-  Cleaned house-that's all!

Saturday-  2 circuits Spartacus; 1 circuit Spartacus II; 3 mile run

*My workouts were a little less intense and I realize that I probably lost some muscle eating only fruits and vegetables, so I'm excited to hit it again.  And in case you are wondering, my first meal after 5 days was an oh-so-delicious pumpkin protein pancake with peanut butter and honey.........can't tell you how yummy it was!!

One Year Ago........

Two Years Ago......

Home Sweet Home

I've been waiting to post for two reasons.  I've been talking to so many people like I am some kind of celebrity......accepting food and flowers....so sweet of everyone.  And, I wanted to post some pictures to show how amazing the whole trip was.  Such a tragic event near the end, but still, one of the most amazing experiences in my life!  I feel like I was a little under-trained for this marathon.  It was physically and mentally so hard.  At mile 23, I wanted to give up.  The course seemed incredibly hilly and I was just beat.  The spectators truly keep you going.  I still get chills thinking about how awesome the spirit of the people in that city is.  I dressed up with a seashell bra and a hula skirt and people cheered me on and yelled things like "go seashells!" and "keep it going little mermaid!"  I got a lot of whistles and just tons of encouragement.  The whole 26 miles was nothing but happy people high-fiving, clapping and offering food and drink...... the whole time!  When I saw my husband Brady at mile 25 (he'd been there for 5 hours!! thanks for your support love & for keeping me going), I cried and hugged him.  It was so hard to finish that last dang mile; and my pace was an awful 12 minutes!  The race was SOOOO hard but incredibly fun. My finishing time was 4hrs, 5 minutes (an average of 9:17 min/mile) and I was sitting about 200 feet from the finish line when I heard the 2 explosions.  I didn't see anything and no one really knew what the heck those canon sounds were.  We didn't even know what had happened until about 20 minutes later when we asked a stranger for directions.  He offered his home for a shower and food if we needed it.  We finally got to our car, which was so stinkin' hard cuz I was hobbling so bad.  Then we had to fight all the chaos to get to the airport to catch our flight.  So many people were congratulating the runners and expressing how proud they were.  Of course, everyone at the airport was glued to the TV with tears in their eyes.  I will never forget this whole crazy thing. I keep praying for and thinking of all the victims and their families.  I feel so lucky to be a part of the ultimate marathon experience and so blessed and happy to be home safely with so many loved ones that worried about us.  I'll post pictures soon.  Thanks for reading:)

BOSTON BOUND!!!

Last September, I earned the title of "Boston Qualifier."  I finished the Big Cottonwood Marathon at 3 hours, 34 minutes and 51 seconds.  I qualified for the Boston Marathon by 9 seconds!!  My training was textbook......I didn't miss a run-at all!!!  I did a lot of speed work and hills and I felt great for my entire training.  With only 2 weeks until Boston, my title now is Boston Bound and it feels awesome!  I have missed a few runs and today I am sick so I missed 7 miles:(  I'm gearing up though and tapering my mileage.  This may be the only time in my life that I am Boston Bound so I'm gonna relish in this great feeling.  I'm totally stoked!! (In case you are interested in training for a race, I love using Hal Higdon's Training Modules.)

WEIGHT: 122.6
WORKOUT:
Monday:  7 mile run (8.20 pace)
Tuesday:  Murph Workout (53 minutes)
Wednesday:  20 mile run (8.55 pace)
Thursday:  Yoga
Friday:  5 mile run (8.32 pace)
Saturday:  Firehouse Gym (45 minutes of strength/core/cardio circuit-so freakin' hard!)

One year ago.....
Two years ago.....

"I get by with a little help from my friends!"

On my quest for achieving a lean, healthy body, I also want balance.  I don't want to punch my husband or kids in the face when the scale goes up or my pants are too tight.  I've been a lot better at NOT beating myself up for eating too much, not losing more weight or working so hard to find that my thighs want to explode out of my jeans!  I am not just a body that needs to fit into my skinniest of clothes at all times in my life.  I love to check in on this blog. Just thought you may want to read more about my dear friend, who inspires me, runs with me, talks with me and has many insightful posts on her blog. There's also recipes, great workouts and can I just say, I love this quote!.......... Thanks Shantell:)

 "Do not confuse physical vibrance with spiritual vitality. You are not your body. Your body is simply a tool. A magnificent tool, for sure, but nothing more than that. As with all tools, your body will from time to time need repair. And one day it will wear down completely. Your soul will do neither. Not now, not ever. Listen, therefore, to the whispers of the soul, not the cries of the body."
 -Neil Donald Walsh

Weight: 124.8 (boo!)
Workouts:
MONDAY: 8 mile run outside (8.16 pace)
TUESDAY: Core Synergistics
WEDNESDAY: 16 mile run outside (8.48 pace)
THURSDAY: Yoga
FRIDAY: 5 mile run outside (8.24 pace)
SATURDAY: 1 round each of Spartacus 2012, Spartacus, series of burpees, box jumps, pull-ups, push-ups, etc....,3 mile run at 8.5-9.0


PS:  Nat & Jas, you also inspire & help me tremendously!!  You just don't have a fitness blog to direct my peeps to:)


One Year Ago.....
Two Years Ago....

Here's To PR's.....

Doesn't it feel good to train and train and work so hard for something and then you set a new personal record?  Way to go Austin-you're one tough cookie;)  I bet you feel like a million bucks! Check him out at the National Finals here. 

WEIGHT:123.6 ( A pleasant surprise after a week in the Bahamas and tons of good food)
WORKOUT:
Monday- 3 mile run, 3 mile walk home (pulled my hamstring)
Tuesday- 2 rounds of Spartacus; 40 minutes elliptical
Wednesday- Kenpo Karate
Thursday- 1 round each of Spartacus, Spartacus II, Summer Fit; 30 minutes elliptical
Friday- Yoga
Saturday- 11 mile run in the sunshine!!!! (8.30 pace)

One Year Ago.....
Two Years Ago.....

I love eggs!

I really do!  We go through nearly 5 dozen eggs every week!  We need chickens. They are full of protein, low on calories, cheap and easy. Here are some of my favorite ways to enjoy eggs:

2 Ingredient Pancakes
2 eggs
1 very ripe banana

*Blend until smooth and cook on a hot, sprayed skillet 1-2 minutes per side. (I like to add about 1/2 tsp baking powder to puff a little.)

(image from this super cool & decedent blog)

Protein Pancakes (4 ways)
3 egg whites
1/4 cup oats
dash of salt
1/2 tsp baking powder
cinnamon & nutmeg to taste
1/4 cup pumpkin or smashed banana or applesauce

*Blend until smooth and cook like regular pancakes.
(For chocolate ones, I omit the pumpkin/banana and add 1 TBS cocoa and a couple drops of stevia then serve with strawberries and vanilla greek yogurt)

Baked Oatmeal
3 egg whites
dash of salt
1 tsp baking powder
1/8 tsp baking soda
1/2 tsp vanilla
1/3 cup oat bran
1/4 cup almond milk or water
1/3 cup pumpkin, applesauce or smashed banana
5-7 drops liquid stevia

*Combine all together then pour into a greased ramekin or oven safe dish. Bake at 350 for 22 minutes then turn the oven off and let it sit inside with the door closed for another 10 minutes. (Trust me on this-it will be perfect!) You could microwave this for 1-2 minutes instead but I don't recommend it.

Green Eggs
1 whole egg
3 egg whites
2 cups packed spinach
1/2 cup packed cilantro
garlic, salt and pepper to taste
optional shredded mozzarella, swiss, parmesan or goat cheese

*Blend all ingredients except for cheese until frothy and cook on a hot, greased skillet omelet style.

Cauliflower Crust Pizza
1/2 head cauliflower,chopped
garlic and italian seasoning to taste
2 egg whites
1/2 cup mozzarella cheese
marinara sauce
sauteed onion, peppers and any other pizza toppings you may like

*Place the cauliflower in a food processor and process until it has the consistency of rice.  Put into a microwave safe dish and cook for 5-7 minutes (do not add anything else).  Once cooled, add in your seasoning, egg whites and cheese.  Pat into a thin circle on a greased cookie sheet.  Bake at 425 for 8-10 minutes.  Take it out of the oven and top with marinara, veggies and other pizza toppings.  Return to oven for an additional 8-10 minutes or until the crust looks browned and toppings are set. 

Egg Toppers
Basil Cream:
1/2 cup cottage cheese
5-6 large fresh basil leaves (or a big bunch)

*Process in food processor or blender until smooth.  Use it to top eggs, mixed in with scrambled eggs and rolled in a tortilla or as a spread on an egg & english muffin breakfast sandwich.

Roasted Red Pepper Dip:
2 roasted red bell peppers (broil in the oven 3-4 minutes each side)
1 clove garlic
1 cup cottage cheese
very large bunch of fresh basil
optional sriracha sauce

*Process until smooth.  I love this as a dip for veggies, crackers, a spread on sandwiches and now on eggs per Shantell's recommendation:)

WEIGHT: 125.8
WORKOUT:
Monday- 16 mile run (8.49 pace)
Tuesday-  Core Synergistics (P90X)
Wednesday- 8 mile run (8.15 pace:))
Thursday-  40 minutes elliptical (16rpm) (resting my knee); 25 minutes heavy, full-body weights
Friday- Yoga
Saturday- 1 round of each of Spartacus II, Spartacus and Lean Belly plus 1 mile run at 8.0 between each for a total of 4 miles

Natural Fat Burner in a Bottle?.....

Raspberry Ketones.  Have you heard of em?

My sister-in-law asked me what I thought about them, but I had no idea what they were.  They've gained much popularity since Dr. Oz has deemed them to be a sort of miracle weight loss supplement on his show.  Lately I haven't given much interest in what he says, (I think he's been a little quaky), but this sparked my interest.  They supposedly trick your body into being thin by regulating a hormone called adiponectin.  This hormone actually tells your cells to release fat, lowers cholesterol, increases insulin sensitivity, and aids in weight loss.  Sounds great right?  It's supposed to be for all body types to lose weight naturally and you may see results in as little as 5 days.  I've read a lot of good things about this supplement and would probably give it a try.  Why not?  Spring is coming and summer's right around the corner.  This supplement is not very expensive and it's all natural.  I will do a little more research and keep you updated.  

WEIGHT: 125.8 

WORKOUT:

Monday-  14 mile run outside (8.54 pace)

Tuesday-  3 rounds of Spartacus

Wednesday-  7 mile run outside (8.45 pace)

Thursday-  5 mile run outside (8.49 pace)

Friday-  Yoga

Saturday-  2 rounds of Spartacus 2012; 1 round of my own full-body circuit (burpees, pull-ups, tuck-jumps.....); 1 mile run in between each round (total of 3 miles)

Diet Soda & Artificial Sweeteners.....

I was reading an article on Yahoo, about diet sodas and artificially flavored beverages and foods that can contribute to higher risks of developing type 2 diabetes, (adult onset diabetes).  Some studies conducted show that when one drinks a diet soda, they will drink 2.8 glasses as apposed to 1.6 glasses for the non-diet drinkers.  The artificial sweeteners (IE: aspartame, Equal, Splenda), cause the body to think that calories are coming.  When they don't, the body craves more food; especially something sweet.  This will usually make a person eat more.  Here is my stance as of right now.  I am very conscious (maybe a little too much), of what I am eating and how many calories, (and what type of calories) I put into my body.  I find Diet Coke to be one of my favorite treats and ways to relax and enjoy my weekend, or a lame day.  I limit my intake to only 12-24 oz a week and don't feel as though I am addicted to it.  I also LOVE the affects of caffeine.  It is one of my best friends!  I think artificial sweeteners are harmful to the body, BUT, I do consume them once in a while.  I would rather have a little bit of fake sugar than tons of real, yet processed white poison.  My number one choice for sweeteners is Stevia; 2nd is honey.  But I do occasionally ingest aspartame (gasp) and I feel like there are worse vices out there.

If you're interested, here's a little info about the most commonly used artificial sweeteners out there.  DISCLAIMER:  I am not an expert on these and some of this is just my opinion.  I could eat sweet stuff all day and I am currently trying to get the taste out of my mouth. Period.

Saccharin: One of the oldest artificial sweeteners used to sweeten some diet drinks, medicine and toothpaste.  Although it is approved by the FDA, it has been under some health scrutiny and I steer clear of this one.

Aspartame: This is what Equal is made of.  It's used to sweeten diet drinks, yogurts, protein bars, gum and baked diet goods.  Notice on labels "contains phenylalanine."  This sweetener is also FDA approved but people with PKU (a metabolic disorder) should avoid it. Some people can detect a very unpleasant after taste with this one.

Splenda (Sucralose):  Also FDA approved, Splenda can cause GI problems, blurred vision, allergies and weight gain (not 100% proven however).  Splenda is in nearly everything now-a-days.  The claim that it tastes like sugar because it comes from sugar has taken over.  This sweetener like the others could be harmful, but so is straight up sugar.

Stevia:  A sweetener found from a bush is South America, not produced in a laboratory like the others, is not found to be at all harmful.  This one is not FDA approved, but I don't always trust government pharmaceutical companies anyway.  I use Stevia daily and love it!  (I love these.)

WEIGHT: 127.6 (exactly the same.....awesome)
WORKOUT:
Monday:  12 mile run outside (cold and slick-8.54 pace)
Tuesday:  2 rounds of Lean Belly Workout, 1 round of Summer Fit
Wednesday:  6 mile run (treadmill-53 minutes-my bum knee is slowing me down)
Thursday:  4 mile run outside (freezing!  and slow-8.50 pace)
Friday:  Yoga
Saturday:  Murph Workout (49 minutes) + 100 lunges + some whole body lifts

Happy Superbowl Weekend!

Did you know that most people eat more calories on Superbowl Sunday than on Thanksgiving Day?!!  There's a lot of fatty appetizers, chips and dips, and snacks that are consumed mindlessly and usually without a plate.  Don't get me wrong, I love that food just like the next gal, but I dislike the frustration and belly-ache that meets me on Monday morning.

Here are some links to some healthy blogs that I like.  Have an open mind and see if you find any recipes that you just can't live without.

Sugar Free Mom
Chocolate-Covered Katie
Detoxinista

What am I eating for the Superbowl you may ask?  I'm gonna load up on veggies and greek dip, shrimp, a sweet potato & black bean chili (from chocolate covered katie), and some yummy chocolate fudge cookies (from detoxinista) and probably some dark chocolate.  Keep your fingers crossed for me-I get pretty weak with temptation staring me down for hours on end.

WEIGHT:  127.6
WORKOUTS:
Monday: 10 mile treadmill run (blah-blah-so sick of the treadmill)
Tuesday:  Brady's crossfit circuit + 1 round Summer Fit
Wednesday:  7 mile treadmill run (58 minutes)
Thursday:  5 mile treadmill run (41 minutes)
Friday:  Yoga
Saturday:  300 workout + 2 rounds of Armageddon + 3 miles (23 minutes)

Darn weight is so stubborn.....I feel as though I am working my tail off and have been for nearly 6 weeks.  Does it really take this long to work off 2 weeks of bad eating.  I wanna swear (only in my head:))  Anyway, frustration and slow weight-loss is sometimes all part of the plan.  Keep going!  Trust in the system!  Right now I am deciding that my awesome workouts where I am pushing myself and getting stronger, (both physically & mentally), and clean eating is enough to put me on top of the world.  I am letting go of a bad mood just because my legs are looking like sausages in my skinny jeans.  I am telling myself nothing but good things today and for the rest of the week.  I'm over it!

one year ago.......
two years ago.....

Small things that can equal big gains....

Doing some (or all) of these little tips listed below can increase your metabolism, curb your appetite and accelerate your weight loss efforts:

1. Drink 8 oz of water upon waking,  and 8 oz of water before each meal.  Drinking water can energize you in the morning, fill you up before you eat and even stop hunger pangs for about 15 minutes when you are super hungry.

2.  Stand more throughout the day.  Even better, walk more throughout the day.  Standing and walking more often can burn more calories than sitting.  You are even better off if you were to move your body more all day as opposed to running 5 miles every morning and then sitting for the rest of the day. 

3. Eat 30 grams of protein within 30 minutes of waking.  This 30/30 rule allows your metabolism to rev first thing in the morning and fills you up.  If you can't get it within 30 minutes of waking, at least get about that much protein with breakfast for maximum benefits. (Read more here.)

4.  Drink tea or chew sugar-less gum after meals. Not a fan of tea?  I like hot water sprinkled with cinnamon and vanilla extract.  Many people want something sweet after a meal and these options can help satisfy a sweet tooth. 

5.  Eat slower and eat only at your kitchen table.  Eating slower can help the brain register when your stomach is full.  Eating at your kitchen table without as many distractions, (ie: tv) you can recognize when you are satisfied.

6.  Fill up on vegetables.   At mealtime, fill half your plate with vegetables.  The fiber and bulk of the veggies will fill you up big time and you will obviously eat less.

7.  Listen to Karen Carpenter everyday!  Doesn't she have the most soothing voice?  Doing anything that eases stress in your life will reduce cortisol levels.  Cortisol is the hormone that encourages your body to store fat. 

Weight: 128.8
Workout:
Monday: 7 mile run (treadmill)
Tuesday: 3 rounds of Spartacus
Wednesday: 5 mile run
Thursday: 10 mile run (outside in the snow & ice (9:37 pace)
Friday:Yoga
Saturday: Full body circuit, push-ups, pull-ups and sprints.

one year ago.......
two years ago......

A Watched Pot Never Boils....

Do you ever feel like you are doing so well with your fitness & nutrition goals yet the results are not there?  You've been eating so well, exercising and the darn scale doesn't budge or your thighs are fighting for more room in your jeans??  So frustrating!!!  What do you do?
   
     A. Throw your hands in the air and start eating all those foods you've been avoiding.
     B.  Dig in deep and keep going.

Obviously B is the correct decision.  Logically you know that you must keep on yourself and as Bob Harper says "trust in the process."  That is easier said than done.  When temptation is staring you in the face and you're feeling like a chubster, you may think what does it matter anyway.  I'm telling you now this is a lame mentality!  Weight loss is a leap of faith in my opinion.  It's hard work too.  So be patient, "trust in the process," and have faith.  Keep your thoughts, actions and life in balance, don't obsess and you will in deed be a fitter, healthier, more well-rounded you:)

WEIGHT: 130.6
WORKOUT:
Monday-  8 mile run (treadmill-64 minutes)
Tuesday-  Snowmobiling, Pilates
Wednesday- 5 mile run (treadmill-41 minutes)
Thursday-  Core Synergistics
Friday-  Yoga + Ab Ripper
Saturday-  Murph Workout *49 minutes* (100 pull-ups, 200 push-up, 300 squats) + 4 mile run (7.5-9.0 speed)

Eat like a Sumo Wrestler, look like one......

Pretty huh?!!  Did you ever wonder what these guys eat to have such massive size?  Not only do they consume nearly 20,000 calories a day, but they often take a binge-starve approach.  I have definitely fallen victim to this, albeit on a smaller scale.  So many times I have over-indulged, felt guilty, no, felt furious and then decided to eat next to nothing the next day.  What??!!  That is craziness I know & feel ashamed to admit it, but here I am, keepin' it real!! Time and time again I am humbled when I try to really skimp on calories after I pig-out.  It just doesn't EVER work.  The body is smart and when it's starving, it will hold onto the next food you eat, (cause you eventually have to eat!) and then it will nicely distribute it to all your problem areas in the form of flubber! 

What else does a sumo wrestler do to gain weight?  Here's a list; see if you are in a fat-burning state or a fat-storing state:

1. Eating the largest meal close to sleeping
2. Skipping Breakfast
3. Drinking beer with meals
4. Exercising on an empty stomach
5. Eating socially
6. Having a nap after lunch


WORKOUTS:
Monday:  45 minutes elliptical (very sore from Saturday)
Tuesday:  nil
Wednesday:  10 mile run outside (8.45 pace)
Thursday:  Kenpo Karate (P90X)
Friday: 20 minutes stairstepper, 60 min Pilates
Saturday:  80ish minutes circuits (Armageddon & 300 workout); 3 mile run

WEIGHT: 131.2

Happy New Year-Let's Get Serious!!!

It is time to be accountable with myself again.....and start working out again *sigh*  I told myself that I would not gorge on calorie-laden foods but alas, I caved.  With a hurt knee, four days in a cabin surrounded by everything you can imagine to eat, and a few extra pounds that kept my motivation low, I succumbed to the dark side.  My weight is around 131...this is not terrible people; it's just 8 lbs more than 2 weeks ago.  I don't even mind weighing a little more.  The thing that bothers me is the fact that I throw all my self-control out the frosty window and indulge more than is healthy.  I'm a little all or nothing so it's time to re-focus and start training for Boston!!

WORKOUT LAST WEEK:
Monday-nada
Tuesday-nada
Wednesday-3 mile treadmill run (slow-25 minutes)
Thursday-4 mile run (treadmill)
Friday-Yoga
Saturday-3 miles (treadmill-7.5-8.5); 1 round each Spartacus 2012, Spartacus, Summer Fit

What's the best way to get back on track after weeks (or months-gasp) of indulging?
In my opinion, a week of super clean eating can snap you back on track.  Personally, I like to do either a 24 hour fast or a few days of strictly vegetables and fruits.  If you fast (nothing but water all day long--it's hard!!) you will definitely feel awesome!  I find it's the best way to reset you mentally and cleanse your palate so you crave nutritious, whole foods and have less of a desire to put crap into your body. 

3 things to rememeber when starting a fitness/nutrition routine:
1. It is hard!!  After 2 weeks of lazing around, getting back into exercise really stinks and it's hard to feel week and sore and out of shape.....but hang in there!  You will soon start to acclimate and you will feel so much better after moving your body.

2. Do not go all out.  Start slowly and don't push yourself so hard that you feel discouraged and want to give up.  Daily, consistent practices lead to huge success.

3. Don't give up all your favorite foods cold turkey.  If you really love a certain food, plan to eat it on a designated day, like the weekend.  Don't keep it in your house to tempt you though.  If you love ice cream, eat healthyfully all week and go out and buy yourself a moderate serving on the weekend.  Deprivation is never good--empowerment is awesome!