Wednesday, February 29, 2012

Training for a Marathon

Sorry for no post yesterday, life has been a bit crazy and also sort of boring in the sort of nothing bloggable bloggy way. (possible?)
Breakfast this morning was rather fantastic.
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Muffin love.
Happy Leap year! Any Birthdays out there? I thought about it, and if my birthday was on leap year, I would only be 6! How old would you be?
Its Wednesday, and I have yet to wash my hair. Well, I did swim yesterday, so that totally counts right? Oh, wait.. that was Monday..oops.   I promised the hubster I would commit to washing my hair and possibly shaving my legs tonight. But its already 10 pm so I may of crossed my fingers in that whole “shave my legs” sentence. If you ever need advice or tips on showering from the neck down, I would be happy to help you out.
Training for a marathon
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Marathon day is coming up quickly. When I first started “training” for this marathon I had it in my head that I just had to RUN. Long runs, short runs, tempos, speed training etc. I tried to fit in a run everyday. Sometimes it didn’t happen, due to time, energy, weather etc. I didn’t really have a actual plan. My plan was just to do what I can and wing it. It wasn’t until I talked to my trainer Liz, explained my goals to her, my other commitments and all that other jazz I have going on in my life that she has to listen to.
She put it out there that my goal could be achievable. She designed my plan for me and my schedule and I have been sticking to my training plan for the most part.
Marathon training doesn’t and shouldn’t be all about “just running”. Cross training is helpful and even helps to improve your running. Your speed, pace, even distance with minimal mileage. I am training and teaching throughout the week, finding time to get it all in was a tough balance. This requires multiple workouts throughout the day. I don’t want it to take away from my husband, or my babies so I sacrifice my sleep.
How could you not want to play trains with these two ALL day?!
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I wake up early and get it done. I will get everything out the night before that I will need and put my clothes in the bathroom and pack my gym bag with snacks, towels, fully charged Garmin. Etc. That way when my alarm goes off I know where everything is and I don’t have to use my iPhone flashlight digging around my bedroom looking for a matching sock.
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RACE FUEL:
Long runs (usually Saturdays) I LOVE Clif Shot bloks.
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I am a big advocate of fueling how you will fuel on race day. Use your training time to decide what works best for you! I even like to use little raisin boxes or starburst.
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However, I will cut out fiber a few days before the race in hopes to avoid potty problems, I drink a coconut water and eat a banana the morning of a race.




In/on my race belt:
Chapstick, Shot bloks, gum, water, and coconut water.




Make sure you have a plan!
Especially if it is your first race. You do not want to go into a race unprepared. Find a training plan that works for you and stick to it. Post it on your fridge and make yourself accountable. 

Running is not easy for me all the time. I definitely do better when I meet up with friends to do so in a group. Especially in the mornings. I rely on the accountability mostly, but when I can’t make it and have to do it on my own it can be a mental fight some days. Its funny, but you can actually see on my Garmin there will be circles sometimes. I will run back and forth, fighting myself mentally to just run. My brain will come up with any excuse. Most days, I love to run and it’s no problemo to get it done but I haven’t ever actually regretted a run. Ever. You?
Q. What is your race day essentials?
Q. How do you motivate yourself to run on those days you just don’t want to?

Monday, February 27, 2012

Breakfast in the Pot.

Workout: 3 easy miles, 1 hr. swim, GPP

Happy MONDAY! This morning started early. Mainly, thanks to B who again woke up WAY to early. Not to sure why she keeps waking up, (must be teething?) 4 am was just a little to early, by the time I got her back in her own crib it was 5:20 and my alarm was due to go off in 10 minutes. I thought about just staying up and getting an early start but that lasted about 2.2 seconds before I closed my eyes and figure I would take advantage of a nice little “power nap.”

I met with the girls for a quick 3 mile run, nice and easy. Then hit the pool for a hour workout. Provided by my trainer, Liz Bennett. If you are in need of a training plan for an upcoming race, that is made for you and your lifestyle, Liz is your girl. She can work with you via email, phone, etc. To make a plan just for you and hold you accountable for getting those workouts done. She is a two-time Ironman, amazing endurance athlete, knowledgeable in all aspects of nutrition and fitness. Not to mention, and amazing wife and mother. I completely idol her in all that she does and I couldn’t recommend a better person to help you achieve your goals.

You can find more info and contact her through here.

The run was cold, and by the time I got home with my wet head I was wanting a warm breakfast. After a quick preparation I did last night, breakfast was hot and waiting for me!

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I got the idea for crockpot oats from our outsiders weekend a few weeks ago.

Crockpot Oats

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Ingredients:

  • 4 Cups water
  • 1 Cup Steel Cut Oats

Directions:

  1. Combine Oats and water in crockpot
  2. Turn on “low” and let cook overnight
  3. Add you own toppings/ mix-ins and enjoy!

I made myself a bowl with 1/3 C. Oats with a 1/2 a scoop of vanilla protein, blueberries and chia seeds along with a recovery shake.

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I though one cup of oats wouldn’t be enough for my little family so I doubled it. Now, I will be having oats for the rest of the week.. FYI-- It EXPANDS..I loved the little prep it involved and there is nothing more comforting and filling then oats in the morning!

The twins new favorite place to play is in the pantry. After cleaning up several disasters multiple times a day.. every day, I decided it was time to get smart.

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Now, I have been warned this won’t last long.. but I had a good laugh to myself as they tried and tried to open the door. I hope they never really figure it out because I only swept my kitchen floor once today..

Have a good night!! And if you don’t want to make breakfast in the morning… make it tonight!

Sunday, February 26, 2012

Paleo Pancakes

 

Hey friends! It’s Sunday, and this weekend went by way to fast! (as always)..Long run, Pump, family time and more family time!

It has been a wonderful, relaxing Sunday! Maybe, because it started with pancakes!

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I used to make pancakes almost every Sunday but haven’t made them pancakes on a Sunday since the beginning of the year. We have an early church service time and to get ready and be on time doesn’t really allow time to make a well deserved traditional  “Sunday Breakfast”. (Like we are ever on time anyway… but at least we try right?!)

B apparently was missing the tradition. She woke up at 6am this morning… I figured since I was up anyway, it was time for some pancakes. I have had a can of coconut milk in my pantry for awhile now and decided it was time to put it to use. 

 

Paleo Pancakes

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Ingredients:

  • 1/2 c. Coconut flour
  • 5 eggs
  • 2 yolks
  • 1 can Lite Coconut Milk
  • 2 tbsp. Agave Nectar / (Natural Honey)
  • 1 tsp. Vanilla extract
  • 1 tsp. Cinnamon
  • 1 tsp. Baking Soda

Directions:

In medium bowl, beat eggs together

Add Milk and Coconut Flour mix with wire whisk until well combined

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Add all remaining ingredients, mix well.

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Heat skillet to 300 degrees

Pour onto hot skillet until bubbles form, when bubbles pop then flip.

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Stack, Style and Devour

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These little gems are light, sweet and perfect for a early start to the day. I used to eat strictly paleo, but now I choose to follow the Paleolithic diet probably 80% of the time. During that time, I got to play around with several different flours. Coconut flour being one of my favorites, I now use it almost daily! I commonly get emails asking where you can get coconut flour- You can find coconut flour online, or at your local health food stores. It can be a bit pricey but you don’t use as much of it compared to others, so you go through it slower. It is low calorie, low carb and provides a good source of protein! Give it a try!

Off to watch the academy awards!

Wednesday, February 22, 2012

Lemon Goat Cheese Stuffed Chicken

 

Workout: GPP, Body Attack, Body Pump, Zumba.

Today has been amazing! I love the days you sleep in, (on accident) because you accidently set your alarm for 5pm.. and then from 9 am on its go-go-go.

GPP workout was one of my favorites! And it is one you can do from home! No equipment needed! Check it out! Also, there are now a “home-style” type of workout with each WOD, so you can follow along with us where ever you are!

Wednesdays are typically my “long day”. I train, and teach back to back so its physically exhausting but I love it. Then there is always that “rest day” to look forward to!

There was a break in the middle of the day to enjoy this tasty meal.

Lemon Goat Cheese Stuffed Chicken

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Ingredients:

  • 4- 4-6 ounce chicken breast
  • 1 ounce of Goat Cheese
  • 4 Grape tomatoes- Diced
  • 2-3 leaves of fresh basil- Diced
  • 1 lemon
  • Mrs. Dash (Caribbean Citrus)

Directions:

Pre-heat oven to 350

Combine Goat cheese, tomatoes, and basil

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Cut a pocket into the chicken with a pair of chicken scissors or a knife.

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Stuff about 2 tbs of Goat cheese mixture into each chicken breast. Use toothpicks to keep chicken closed.

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With a grater Zest the lemon (by grating the skin of the lemon) over the chicken.

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Cut Lemon and squeeze half of the lemon juice over the chicken

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Sprinkle with some Mrs. Dash

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Bake for 35 minutes until cooked thoroughly

Let cool and ENJOY!!

This meal even got spouse approval. That’s five stars in my book. He said it was the most amazing chicken ever. I married an honest man.

You need to make this. You will LOVE it!! The goat cheese is amazing, and with a hint of  lemon it just melts in your mouth.

ENJOY!

Q- Do you Zumba?

This booty does not get to shake it very much, today was by chance because the Zumba teacher didn’t show so I pretended I was Latin and can handle that business.

Q- How many “rest days” do you take?

one. Sunday is typically my rest day, but I have days that I take it easier then others. You have to find balance in all training and I DO think rest days are vital to training.

Q- Chicken, Beef or Pork?

Chicken Baby!! 

Tuesday, February 21, 2012

Vanilla-Chia Oats + a Trip

 

Workout:  GPP, Body Pump, TM Tabatas 20 minutes

Breakfast this morning was a bowl of vanilla chia oats along with a half a grapefruit.

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VANILLA-CHIA OATS

Ingredients:

  • 1/3 C. GF Rolled Oats
  • 1 C. Water (more or less depending on desired consistency)
  • 1/2 tsp. Cinnamon
  • 1/2 tsp. Vanilla extract
  • 1 tbs. Vanilla Protein Powder (Elite whey Isolate)
  • 1 tbs. Chia seeds

Directions:

Heat Oats and water in Microwave for 1-2 minutes, stirring occasionally to avoid oat explosion.

Add Cinnamon, extract, protein powder and chia seeds- stir until well combined.

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Sorry to disappear on you all this fabulous holiday weekend. We took a little family getaway to St. George. We expected to enjoy a fun family vaca trip but really what we got was, little sleep, tantrums and rain.. We also had some tennis games, lots of family time, hot tubbing, and of course baby chasing fun. I was able to get a nice long run in with a good friend and it was heaven. Running is pure therapy for mommas. Seriously..

Here are a few pics from the w-end!

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We stayed with my BIL, friends, parents house. It was beautiful and I couldn’t get enough of that view! I could stand by that window all day!

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This little boy almost ate 3 huge pancakes ALL by himself.. Of course they had chocolate chips in them and he also dipped them in ketchup. Yes, ketchup. ??

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Lots of little Blurs to chase around kept us on our toes all weekend. They had a great time.

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On the way home it was –1 degree!

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When we got home I put them down for a nap and they slept for FIVE hours. FIVE! That has got to be some kind of record. Oh, the magical powers of their own cribs. They love being home and so does mommy and daddy.

Honestly, I wasn’t the best photographer this trip. I regret not taking more pictures. If I didn’t have a kid in my hand, I was probably running after them. But this stage they are in right now is so much fun.

I’m excited to get back to normalcy and the babies are loving being back on their schedule to.

I have a new recipe for you all tomorrow, that I’m SO excited to share!

Good Night!!

Wednesday, February 15, 2012

By the MILE.

Hey! I’m back tonight for a quick treadmill workout! But first let me review some important stuff. You know, like food.

For lunch I just wasn’t feeling the chicken so I pulled out some tuna! I mixed it with a tablespoon of grape seed veganaise and Dijon mustard and put it on some spinach with some tomatoes and called it a salad. I’m loving my veggies today after the sugar load yesterday!

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For dessert I enjoyed a sweet gift from a friend, this totally made my day and was delicious!

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It had raspberry in the middle, oats, coconut and graham? She picked it up at our favorite GF bakery in town and I literally dumped every last crumb into my mouth!

It was enjoyed thoroughly, especially after this workout!

I also got to teach back to back tonight, Body Attack and Body Pump! Whew. Good thing the members are all such cool cats and make my job enjoyable everyday! Wednesdays are my looooong days. Tomorrow will be a recovery day for sure.

I came home and made the worlds largest chocolate recovery shake

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I filled this cup 2 and a half times! I also had some glutamine for recovery!

In the mix

  • 2 C. Almond milk
  • Lots-O-ice
  • 1 scoop chocolate Myofusion protein
  • 2 tbs Almond butter
  • Half frozen banana
  • Spinach
  • 1 Tbs Ground flaxseed

 

Are you ready for a treadmill workout? I have the worst ADD on treadmills so incorporating different speeds, inclines and movements keeps me in focus.

 

By the MILE

Warm-up: 1 mile @ comfortable pace (6.2)

2% incline add .5 to speed – 1 mile

1% incline add .5 to speed – 1 mile

Then for 20 minutes @ 1 % incline add .5 to speed, and sprint 30 seconds on 30 seconds off, when you are “off” complete 10 squats.

You should total about 5 miles.

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Let me know if you give it a try!!

I have total sweat head so I’m off to shower! Dry sweat head is almost hot…just ask my husband.. that lucky man.

Q. Treadmill? Or outside? What is the deciding factor?

If its windy, or below 20 degrees- I’m in.

Really, I love you.

I think this can go down in the books for the longest blog hiatus to date. After I got sick last week, I took it easy over the weekend. Now, I’m back baby!

This morning included a sugar coma detox run. I ran with my girls, we really should take a group photo one morning.. I know they would love me even more if I made them pose and smile at 5 am..

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ps. I didn’t take a pic of my Garmin obviously until 9:27am.

We completed a little over 5 miles, with 1 mile combing the streets for my missing glove.. We found it!

The run felt a bit slow and my stomach wasn’t feeling 100% I blame all the sugar from yesterday. When we were done it felt great, and I was glad I rolled out of bed so early. You never regret a good workout, right?!

For breakfast I had a half banana before the run and came home to make a recovery drink and some eggs and veggies.

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Valentines day was a busy and fun day for us!

  • I got my workout in,
  • Babies had their 18 month appt.. In which they received their immunizations. They did surprisingly well for them, a few tears were shed but the nurse had popsicles on hand so they calmed down quickly, but to measure and weigh them was by far the most ridiculous thing ever. Sweet nurses..
  • Got some treats made for family and friends!

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Hubby surprised me with flowers and this chocolate box with our family picture on it! I love him.

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A box of chocolates.. made out of chocolate? YES.

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I gave Brent some fun conversation hearts along with some hair gel, picture frame for his desk at work and those heart cards all had one reason why I love him. Mushy gushy and some were just funny. The twins got a stuffed pup, that they snuggled and loved all day. Along with some cupcake love.

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B finished hers in record time! Girl, has a sweet tooth.

Overall, it was a great day! Be back later with a fun treadmill workout!

Have a great day!