So.... I just wanted to do a quick post really encourage you all to sign up for a run/walk! It doesn't matter what distance, challenge yourself :) It will become addicting once you start and I really think you will love it! The weather is finally getting better.. so no more excuses with the weather :)! How about a half marathon??? hmmm.... YOU CAN DO IT! Here is what I am doing.
Sat. April 9th- Pear Blossom 10 miles
Sunday May 1st Bloomsday 12k (7.46 miles)
Saturday May 14th Windermere Marathon
Saturday June 4th Newport Marathon
Sunday Oct. 9th Portland Marathon!
I would like to find something between June and October.. any suggestions? and what are YOU going to be doing?!!!!
Monday, March 28, 2011
Sunday, March 27, 2011
BBQ-Bacon Meat Loaf
Zak I cook this a lot for dinner! The best part it always gives us leftover for a few days. I will a lot of the time have some red Potatoes, or a half of a baked Potatoes. I got this recipe from " The biggest Loser Family Cookbook"
What you need:
* Olive oil
*1 Cup chopped red onion
* 4 slices extra lean turkey bacon chopped
*2/3 cups old-fashioned oats
* 1/2 cup fat free milk
* 1 LB extra-lean ground chicken breast
*2 large egg whites, lightly beaten or ( we just use one regular egg)
* 1 clove fresh garlic, minced
* 1 teaspoon worcestershire sauce
*1/8 teaspoon salt
* 1/3 cup barbecue sauce ( 7 grams carbs or less per 2 TBS) I can't find one... so I just use the least amount I can find
How to:
Preheat the over to 350 Degrees. Lightly mist a 9inch by 5inch by 3inch non stick loaf pan with the olive oil spray.
Place the medium nonstick skillet over medium high heat. Lightly mist the pan with spray and add the onion and bacon. Cook, stirring for 6 to 8 min, or until the onion is tender and just barely starting to brown and the bacon is crisped. Remove the pan from the heat and allow the mixture to cool.
Combine the oats and milk in a medium mixing bowl and stir to mix. Let the mixture stand for 3 min, or until the oats begin to soften. Add the cooled onion and bacon mixture, the chicken, egg whites, garlic, Worcestershire sauce and salt, With a fork or clean hands, mix the ingredients until well combined.
Transfer the mixture to the prepared pan and spread so the top is flat. Spread the BBQ sauce evenly over the top. Bake for 35 to 40 minutes, or until the chicken is completely cooked through and no longer pink. Let the loaf sit for about 10 min before cutting into 8 slices to serve.
Makes 4 serving:
Per serving: 258 calories, 35g protein, 20g carbohydrates, 3g fat, 76 mg cholesterol, 2 g fiber, 529mg sodium.
Hope you enjoy! It also makes for a delicious meat loaf sandwich for lunch the next day :)
What you need:
* Olive oil
*1 Cup chopped red onion
* 4 slices extra lean turkey bacon chopped
*2/3 cups old-fashioned oats
* 1/2 cup fat free milk
* 1 LB extra-lean ground chicken breast
*2 large egg whites, lightly beaten or ( we just use one regular egg)
* 1 clove fresh garlic, minced
* 1 teaspoon worcestershire sauce
*1/8 teaspoon salt
* 1/3 cup barbecue sauce ( 7 grams carbs or less per 2 TBS) I can't find one... so I just use the least amount I can find
How to:
Preheat the over to 350 Degrees. Lightly mist a 9inch by 5inch by 3inch non stick loaf pan with the olive oil spray.
Place the medium nonstick skillet over medium high heat. Lightly mist the pan with spray and add the onion and bacon. Cook, stirring for 6 to 8 min, or until the onion is tender and just barely starting to brown and the bacon is crisped. Remove the pan from the heat and allow the mixture to cool.
Combine the oats and milk in a medium mixing bowl and stir to mix. Let the mixture stand for 3 min, or until the oats begin to soften. Add the cooled onion and bacon mixture, the chicken, egg whites, garlic, Worcestershire sauce and salt, With a fork or clean hands, mix the ingredients until well combined.
Transfer the mixture to the prepared pan and spread so the top is flat. Spread the BBQ sauce evenly over the top. Bake for 35 to 40 minutes, or until the chicken is completely cooked through and no longer pink. Let the loaf sit for about 10 min before cutting into 8 slices to serve.
Makes 4 serving:
Per serving: 258 calories, 35g protein, 20g carbohydrates, 3g fat, 76 mg cholesterol, 2 g fiber, 529mg sodium.
Hope you enjoy! It also makes for a delicious meat loaf sandwich for lunch the next day :)
Thursday, March 24, 2011
Just a little story :)
The Story of our run/bike ride.... It began with me starting out very very sow (which is fine), the weather was beautiful!!! About 2 miles in Zak looks at me and says "did I get pooped on?" I said "yup! by a Seagull." After he got that taken care of we carried on. About another mile and a half I was running down a hill I run almost every other day. Zak was giving me a very sweet compliment and explaining to me what he calls "The pretty lady privileges" I turned to chat with him and biffed it, face plant, belly flop on the cement. After a quick assessment of the damage we carried on. I was feeling kinda crummy about my ungraceful fall until 2 moms and a sweet little girl on her kiddie bike intercepted us at a crossroad on the bike path. They were steadily about 20 ft behind us until... WOOOSHHHHH!!!! I hit the hill at a dead spring and made them eat my dust :)! All around I'd say a pretty eventful run/bike ride for the Supan's
The end.. Stay tuned for the sequel! I'm running 20 miles on Saturday and Zak will be joining me on his bike! I am sensing it will be GREAT!
Thursday, March 17, 2011
A long run
Well Well... I have been slacking! SO much for trying to blog when I was home.... The Hubby just asked me if I have blogged lately? I obviously said "No, I for some reason am running out of ideas. Which is a HUGE bummer! I will call it writers block for now. However he did give me a good topic to write about for today. He suggested I talk a little about my marathon training. I am not sure if I mentioned I am training for a few marathons. The Windermere Marathon on May 14th then 3 weeks after that I am going to do the NewPort Marathon. Slightly crazy YES! However I think I can do it. The trick will be to be smart during my first marathon.
Here is what I am doing for training wise... Please remember this may not be the correct way or what works for YOU.
I am currently doing some weight training a few days a week along with a Turbo kickboxing class. But for this post I wanted to focus on my running.
From all the things I have been reading I have found that is important to get a "Long run" once a week. This helps build your endurance. Now a long run is longer then your daily runs. When I trained for Portland I increased my long runs 1 mile each week! It worked out FANTASTIC . With it being winter it gets dark much earlier so I just don't have the time to go out and run 15+ miles on a day I work. SO I have been increasing my extra long runs about 2 miles every other week and on the opposite week running about half the distance of my Long run. So for example my next weekend long run is at least 10 miles, the week after that I will be running 20 miles.
For my daily runs (at least 2 other days a week) I run about 6miles. If I am feeling good I may squeeze in another mile. If I am on my shorter week I will try to do a 3 mile run somewhere as well. It's a lot of running and it could be to much. However I LOVE LOVE LOVE IT! The closer I get to my Marathon I'll start to cut back my miles just slightly.
I wanted to share my last long run experience!!! I ran it last Thursday March 10th. 18 miles! It was when we were home down in Southern Oregon. I was excited about doing it. I love my routes that I have in Spokane however it is always nice to mix it up and run somewhere else.
I Picked the good old bike path ( My mother was not to thrilled about the idea of me running on the bike path... alone). I appreciate her concern and completely understand, however I didn't feel like dodging traffic, I had my phone as well as my mace and well... I had the AWEFUL RAIN to keep all the bad guys away.
Yup that's right.,, it DOWN POURED for about the first half of my run. It decide to start about 1 mile in to my run and was down about mile 9! Lucky me :) To be completely honest, I really don't mind it. I ran my first Marathon ( Portland) last year in the pouring down rain. All you need is a hat. I am sure I looked rather ridiculous to most people who were in their nice warm cars and homes. That's okay. I actually remember feeling good about it and a few times it dawned on me, maybe I inspired someone to at least go to the gym for the day..... MAYBE!
This was the first time I had run that far with out someone with me... I was slightly nervous. When you are running long distances all sorts of things can happen to you; not only all the physical stuff but there is a whole bunch of mental things that can happen to. Nothing to major as long as you are smart with your fluid and food intake (before and durning) your run. For example on one of my last long runs before the Portland marathon around probably 22 or 23 miles. Zak was riding his bike with me the way he described what happened was an "emotional roller coaster" I am serious I went from being really Mad, to really sad to really Happy all in a matter of about 5 minuets." I believe I at one point said "talk to me" he asked me a question really to just start conversation and I responded with a loud "NO, you have to talk to me, tell me a story". As you can see nothing to major but it can be an issue if you don't take care of yourself. Everyone reacts very differently and needs a different amount of fluids and food for their runs. The little emotional Roller coasters can even happen on shorter runs. I think that has a lot to do with the endorphins. One of the things that can cause this is a lack of sugars and everything else your body needs to function ( this is on the longer runs). I know very very little about this part of running and training. Perhaps I will find a guest writer to share some more information on this topic. To prevent weird stuff from happening to you mentally and physically people will drink water, gatorade and also have "GUS" or different kind of bars and all sorts of other things that I am not familiar with. These all help replenish what you loose during a long run.
Sorry I went off topic. Back to my run... because I was running it by myself I wanted to make sure I had enough of everything. my half way point was my dads office. I gave him one of my drinks so he would have it ready for me when I got there. As you can see long runs take A LOT of planning. It's not something you can just go do. Since I am training I am playing with different things. For ex. When I ran Portland. I would start at Mile 6 with a half of a banana then miles 9 a Gu then then mile 12 the other half of a banana and I think you get the point. Carrying Bananas is not the most convenient thing especially during a marathon and when you are running by yourself. So for this run I had my GU's and a few Cliff bars. I also started out with 14 OZ of water and 14 OZ of gatorade. Then was able to refill at dads office. It worked out GREAT! The night before Mom, Dor and I went to a little Italian restaurant in Talent. I eat a delicious plate of Spaghetti! For Carbo loading :) There are 2 times I don't feel guilty about the amount of food I eat. Before a long run and after a long run.
The other thing I was trying to focus on was not starting out to fast. You know where you hear about people "hitting the wall" ONE of the many things that can cause that is starting out to fast :). It's all about pacing yourself. You all know I am a fan of the Run/ Walk method and that helps a lot. Here is a little fun fact about my Portland Marathon... The last 6.2 miles I passed 327 people and only 2 people passed me! Thats a GREAT MARATHON! It all had to do with that first half of the marathon. I really paced myself.
Unfortunately it's been a week since this run so I don't remember the specifics about it other then I ran in in 3 hr 13 min. and I had planned on running 17miles and did 18 miles instead. Which means it was a GREAT RUN! I'll post a more detail description of a long run as soon as I am done with next one!
In the mean time... any suggestions on topics I should write about :)?
Here is what I am doing for training wise... Please remember this may not be the correct way or what works for YOU.
I am currently doing some weight training a few days a week along with a Turbo kickboxing class. But for this post I wanted to focus on my running.
From all the things I have been reading I have found that is important to get a "Long run" once a week. This helps build your endurance. Now a long run is longer then your daily runs. When I trained for Portland I increased my long runs 1 mile each week! It worked out FANTASTIC . With it being winter it gets dark much earlier so I just don't have the time to go out and run 15+ miles on a day I work. SO I have been increasing my extra long runs about 2 miles every other week and on the opposite week running about half the distance of my Long run. So for example my next weekend long run is at least 10 miles, the week after that I will be running 20 miles.
For my daily runs (at least 2 other days a week) I run about 6miles. If I am feeling good I may squeeze in another mile. If I am on my shorter week I will try to do a 3 mile run somewhere as well. It's a lot of running and it could be to much. However I LOVE LOVE LOVE IT! The closer I get to my Marathon I'll start to cut back my miles just slightly.
I wanted to share my last long run experience!!! I ran it last Thursday March 10th. 18 miles! It was when we were home down in Southern Oregon. I was excited about doing it. I love my routes that I have in Spokane however it is always nice to mix it up and run somewhere else.
I Picked the good old bike path ( My mother was not to thrilled about the idea of me running on the bike path... alone). I appreciate her concern and completely understand, however I didn't feel like dodging traffic, I had my phone as well as my mace and well... I had the AWEFUL RAIN to keep all the bad guys away.
Yup that's right.,, it DOWN POURED for about the first half of my run. It decide to start about 1 mile in to my run and was down about mile 9! Lucky me :) To be completely honest, I really don't mind it. I ran my first Marathon ( Portland) last year in the pouring down rain. All you need is a hat. I am sure I looked rather ridiculous to most people who were in their nice warm cars and homes. That's okay. I actually remember feeling good about it and a few times it dawned on me, maybe I inspired someone to at least go to the gym for the day..... MAYBE!
This was the first time I had run that far with out someone with me... I was slightly nervous. When you are running long distances all sorts of things can happen to you; not only all the physical stuff but there is a whole bunch of mental things that can happen to. Nothing to major as long as you are smart with your fluid and food intake (before and durning) your run. For example on one of my last long runs before the Portland marathon around probably 22 or 23 miles. Zak was riding his bike with me the way he described what happened was an "emotional roller coaster" I am serious I went from being really Mad, to really sad to really Happy all in a matter of about 5 minuets." I believe I at one point said "talk to me" he asked me a question really to just start conversation and I responded with a loud "NO, you have to talk to me, tell me a story". As you can see nothing to major but it can be an issue if you don't take care of yourself. Everyone reacts very differently and needs a different amount of fluids and food for their runs. The little emotional Roller coasters can even happen on shorter runs. I think that has a lot to do with the endorphins. One of the things that can cause this is a lack of sugars and everything else your body needs to function ( this is on the longer runs). I know very very little about this part of running and training. Perhaps I will find a guest writer to share some more information on this topic. To prevent weird stuff from happening to you mentally and physically people will drink water, gatorade and also have "GUS" or different kind of bars and all sorts of other things that I am not familiar with. These all help replenish what you loose during a long run.
Sorry I went off topic. Back to my run... because I was running it by myself I wanted to make sure I had enough of everything. my half way point was my dads office. I gave him one of my drinks so he would have it ready for me when I got there. As you can see long runs take A LOT of planning. It's not something you can just go do. Since I am training I am playing with different things. For ex. When I ran Portland. I would start at Mile 6 with a half of a banana then miles 9 a Gu then then mile 12 the other half of a banana and I think you get the point. Carrying Bananas is not the most convenient thing especially during a marathon and when you are running by yourself. So for this run I had my GU's and a few Cliff bars. I also started out with 14 OZ of water and 14 OZ of gatorade. Then was able to refill at dads office. It worked out GREAT! The night before Mom, Dor and I went to a little Italian restaurant in Talent. I eat a delicious plate of Spaghetti! For Carbo loading :) There are 2 times I don't feel guilty about the amount of food I eat. Before a long run and after a long run.
The other thing I was trying to focus on was not starting out to fast. You know where you hear about people "hitting the wall" ONE of the many things that can cause that is starting out to fast :). It's all about pacing yourself. You all know I am a fan of the Run/ Walk method and that helps a lot. Here is a little fun fact about my Portland Marathon... The last 6.2 miles I passed 327 people and only 2 people passed me! Thats a GREAT MARATHON! It all had to do with that first half of the marathon. I really paced myself.
Unfortunately it's been a week since this run so I don't remember the specifics about it other then I ran in in 3 hr 13 min. and I had planned on running 17miles and did 18 miles instead. Which means it was a GREAT RUN! I'll post a more detail description of a long run as soon as I am done with next one!
In the mean time... any suggestions on topics I should write about :)?
Thursday, March 10, 2011
Traveling...
It's hard to travel and still eat healthy or maintain your usual work out routine! I love love traveling and my favorite place to go is "home" I love being back in Southern Oregon with my wonderful family! SO.... here are just a few quick things that I am trying to do while at home...
First of all PLAN PLAN PLAN!... at least a little. I plan my work outs for the week when I am going to be home. I also will let everyone that needs to know have a clue of my plan. I always feel a little overwhelmed when I am home visiting I want to make sure I have a chance to spend time with every... SO I find it best to plan.
I am lucky my mom will also call and see what I "need" food wise. She makes a point to get some of the staples that I eat at home. Zak and I will also bring some stuff to. Don't be afraid to bring stuff that you eat on a regular basis. Zak and I drive over night so we will pack a cooler with food as well. It also helps so we don't stop at a easy fast food restaurant when we get hungry.
Before we leave I will make a list to make sure I remember to bring all my work out stuff... I find it easier to make excuses to not work out if I forgot something.
When we go out to eat the general rule applies, just be smart about what you order. Don't be afraid to ask for special request, like egg whites, no butter things like that. If I eat out for breakfast I do my best to eat the rest of my meals at home and will also make sure one of those meals is really healthy and good. I still make sure I have snacks when we are out and about. It makes it so I don't buy food because I am hungry.
unfortunately the weather is sort of icky at the moment but try to do activities outside with your friends and family.. Like hikes, walk, runs. Include people around you in your works outs. I am sure they would love to see what you are doing. Who knows... maybe you can motivate someone.
So what do you do when you are not home and staying in a hotel?? To be honest.. I haven't done alot of traveling other places. However... I would definitely try to make sure there is some sort of work out equipment. When Zak and I went to Denver we stayed right next to a bike path so I made sure utilize that.
I am sure I have more tips and tricks... however it's a bit late and I am beat so I will make sure I will write more on this issue later! Have a fantastic night!
First of all PLAN PLAN PLAN!... at least a little. I plan my work outs for the week when I am going to be home. I also will let everyone that needs to know have a clue of my plan. I always feel a little overwhelmed when I am home visiting I want to make sure I have a chance to spend time with every... SO I find it best to plan.
I am lucky my mom will also call and see what I "need" food wise. She makes a point to get some of the staples that I eat at home. Zak and I will also bring some stuff to. Don't be afraid to bring stuff that you eat on a regular basis. Zak and I drive over night so we will pack a cooler with food as well. It also helps so we don't stop at a easy fast food restaurant when we get hungry.
Before we leave I will make a list to make sure I remember to bring all my work out stuff... I find it easier to make excuses to not work out if I forgot something.
When we go out to eat the general rule applies, just be smart about what you order. Don't be afraid to ask for special request, like egg whites, no butter things like that. If I eat out for breakfast I do my best to eat the rest of my meals at home and will also make sure one of those meals is really healthy and good. I still make sure I have snacks when we are out and about. It makes it so I don't buy food because I am hungry.
unfortunately the weather is sort of icky at the moment but try to do activities outside with your friends and family.. Like hikes, walk, runs. Include people around you in your works outs. I am sure they would love to see what you are doing. Who knows... maybe you can motivate someone.
So what do you do when you are not home and staying in a hotel?? To be honest.. I haven't done alot of traveling other places. However... I would definitely try to make sure there is some sort of work out equipment. When Zak and I went to Denver we stayed right next to a bike path so I made sure utilize that.
I am sure I have more tips and tricks... however it's a bit late and I am beat so I will make sure I will write more on this issue later! Have a fantastic night!
Monday, March 7, 2011
Shoe Shopping
Zak and I just made it home today! We drove all night and are going to get to enjoy Zaks spring break here at home! So excited! So today I wanted to share my shoe shopping experience and also make a great recommendation for a place to get your shoes if you are interested. I went to Rogue Valley Runners in Ashland OR. Here is the link to the web site. http://www.roguevalleyrunners.com/ . They do have stores like this all over the place. There is place similar to this in Spokane too. What I really like about Rogue Valley Runners is there is a treadmill and they video tape you running so they can watch how your feet are. Based on that they help you find a shoe that is perfect for you! I looked over the website and found some great information on the owner of the store! he definitely know his stuff! Don't be afraid to get fitted for a shoe then go home and do some research on the shoe! In fact.. I recommend it! The places that I have encountered don't work on commission so you are fine to think about the purchase. My advice.. BE PICKY! It's okay to take your time when it comes to shopping for your running attire especially your shoes! If you are not happy with your shoes then I GUARANTEE no matter the length or distance you will be miserable! The best part about these shoes is I a really really looking forward to my run tomorrow! I am going to try to be better at blogging this weekend so I can hopefully give you some tips and tricks on how to make it through a vacation!
Enjoy!
Wednesday, March 2, 2011
Red wine Vinaigrette Salad dressing:
I LOVE this dressing it's easy to make and pretty darn healthy; Great on salads and sometimes.... just some times, I'll put a little on a baked Potato!
Red Wine Vinaigrette:
What you need:
Red Wine Vinaigrette:
What you need:
- 2 TBS Red Wine Vinegar
- 1 1/2 TBS honey mustard
- 1/2 TSP honey
- 1 TSP minced fresh garlic
- 1 TBS extra virgin olive oil
- pinch of salt
- black pepper
How to make it:
Whisk the vinegar, mustard, honey and garlic in a small bowl. Slowly whisk in the olive oil. Season with salt and pepper to taste. The dressing can be made up to 5 days in advance and stored in the refrigerator.
Makes a little more than 4 TBS
Each 2-TBS serving has 91 calories, less then 1g protein, 6g carbs, 8g fat, 132 mg sodium.
I think the recipe from " The Most Decadent Diet Ever"
I store in a jar and I find it last's longer then 5 days. I hope you enjoy it!
Chicken Salad Dijon with grapes and apple:
Sorry I have not posted for a little while! Life has been busy! We are going to be heading to Southern Oregon next week so I will have more time to post soon! Here is a GREAT recipe I love this and hope you do too! I am sorry I didn't get a picture of it! I do hope you enjoy it <3
Chicken Salad Dijon with Grapes and Apple:
What you need:
*1 lb trimmed boneless, skinless chicken breast
* 3 teaspoons extra-virgin olive oil
*salt to taste ( I don't use salt)
* ground black pepper to taste
* 3 tablespoons Dijon Mustard
*1/3 cup chopped celery
*1/3 cup seedless grapes, each cut in half
*1/3 cup chopped red apple
How to make it:
Preheat a grill to high heat
Rub the chicken all over with 1 teaspoon of the olive oil and season with salt and pepper. Place on the grill and cook 23 to 5 minutes per side, or until the chicken is no longer pink and juices run clear. Allow the chicken to cool, then cut into bite-sized cubes.
In a large mixing bowl, whisk together the remaining 2 teaspoons olive oil, the yogurt and mustard . Add the chicken, celery, grapes, and apple. Gently toss well to combine, Season with pepper and serve!
Makes 4 servings:
per serving: 173 Calories, 27g protein, 4g crabs, 5g fat, 66mg cholesterol,361 sodium.
I love love this in a wrap or with some bread for a sandwhich. You get a few meals out of it and it's DELICIOUS and really easy to make! I hope you enjoy!
Chicken Salad Dijon with Grapes and Apple:
What you need:
*1 lb trimmed boneless, skinless chicken breast
* 3 teaspoons extra-virgin olive oil
*salt to taste ( I don't use salt)
* ground black pepper to taste
* 3 tablespoons Dijon Mustard
*1/3 cup chopped celery
*1/3 cup seedless grapes, each cut in half
*1/3 cup chopped red apple
How to make it:
Preheat a grill to high heat
Rub the chicken all over with 1 teaspoon of the olive oil and season with salt and pepper. Place on the grill and cook 23 to 5 minutes per side, or until the chicken is no longer pink and juices run clear. Allow the chicken to cool, then cut into bite-sized cubes.
In a large mixing bowl, whisk together the remaining 2 teaspoons olive oil, the yogurt and mustard . Add the chicken, celery, grapes, and apple. Gently toss well to combine, Season with pepper and serve!
Makes 4 servings:
per serving: 173 Calories, 27g protein, 4g crabs, 5g fat, 66mg cholesterol,361 sodium.
I love love this in a wrap or with some bread for a sandwhich. You get a few meals out of it and it's DELICIOUS and really easy to make! I hope you enjoy!
Tuesday, February 22, 2011
Gadgets and other tools to keep track of your running!
Finally! Some time to write! It's been a busy weekend! We had my brother in law in town and it was wonderful to see him :) It's hard when your schedule is different. I found myself eating a lot :( and I definetly did not do that great! However what's important is that I can pull it back together! I did some grocery shopping this morning to get some yummy healthy food back in my fridge! I feel much better!
So... what I wanted to chat about today was things you can use to help keep track how far you are running and other cool things to use to track your runs and or other work outs. I am a visual person so I really need to see what I have planned for the week as far as work outs or goals that I have.
I have used several different things to keep track of my runs and also be able to track the distance. I have used http://www.runnersworld.com/ and http://www.activetrainer.com/ both have some really good tools!
Runner World is the website that I first started to use and it was the place that I found the training program that I posted in one of my first post to really start running! It's Packed full of some FANTASTIC information for training, eating weightloss and so on! Take a peek and it I think you will really like the information.
My favorite website is http://www.activetrainer.com/ I LOVE LOVE this site! It's free to sign up and gives you some GREAT things to use!
There is a Calendar option... So you can plan your runs then also document on your runs, you are able to document the time and miles it took you run or walk or bike :) and you can get your pace. I also would document my weight on this calendar for my weekly weigh ins
There is a "Training Tab" I have'nt used that one to much.... but there are some plans you can purchase if you want to... if you are going to go off a plan I would talk to people around you and see what they used.
My FAVORITE section is "Routes" Its just like google maps... however you can track your routs. So if you want to see how far you run was or plan a run you can use this tool... just type in the address that you started at and go from there. Once you get there you will see how it works. From what I have been able to tell it is really pretty accurate! You can then save your route and also share it with others :)
The "Reports" tab is cool! Especially if you are a number person. You can really see you imporvments!
There is also the "Tool" section! There is a cool place that you can use to keep track of how many miles you have ran in your shoes :) YES!!! even if your shoes seem fine, if you have ran a certain amount of miles in them ( I can't remember how many) you need to get new ones. This is more if you are training for runs :)
I have used a few apps on my I phone.. so far I havent found one that I am overly amazed with.. however if you have any suggestions or are using some now please feel free to share!
I also use my Nike plus. I plug it into my Ipod and have collibrated so it will track my miles. This is BY FAR my very most favorite running tool. I have compared it to the "Routes" section and it's pretty acurate. It's only about $25.00 for both pieces; the part that fits into your Nike shoe and the part that fits into your IPOD.. guess what it also works with your I phone :) the only reason I don't use my I phone is because I want to save the battery on my phone especially since I run alone. So after you have ran you can then plug your ipod/iphone to your computer and then it will sync it to the nikeplus website and you will get to see a graph of your pace and it will also save your run for you! http://www.nikeplus.com/ is a cool website that will also help you reach your goal
You also always use a regular calendar :) I do encourage you to keep track! I LOVE LOVE going back and seeing how much I have imporved with my running :)
I will also document my weighttraining days!
So... I hope this give your some ideas on how to document :)! As always keep me posted!
So... what I wanted to chat about today was things you can use to help keep track how far you are running and other cool things to use to track your runs and or other work outs. I am a visual person so I really need to see what I have planned for the week as far as work outs or goals that I have.
I have used several different things to keep track of my runs and also be able to track the distance. I have used http://www.runnersworld.com/ and http://www.activetrainer.com/ both have some really good tools!
Runner World is the website that I first started to use and it was the place that I found the training program that I posted in one of my first post to really start running! It's Packed full of some FANTASTIC information for training, eating weightloss and so on! Take a peek and it I think you will really like the information.
My favorite website is http://www.activetrainer.com/ I LOVE LOVE this site! It's free to sign up and gives you some GREAT things to use!
There is a Calendar option... So you can plan your runs then also document on your runs, you are able to document the time and miles it took you run or walk or bike :) and you can get your pace. I also would document my weight on this calendar for my weekly weigh ins
There is a "Training Tab" I have'nt used that one to much.... but there are some plans you can purchase if you want to... if you are going to go off a plan I would talk to people around you and see what they used.
My FAVORITE section is "Routes" Its just like google maps... however you can track your routs. So if you want to see how far you run was or plan a run you can use this tool... just type in the address that you started at and go from there. Once you get there you will see how it works. From what I have been able to tell it is really pretty accurate! You can then save your route and also share it with others :)
The "Reports" tab is cool! Especially if you are a number person. You can really see you imporvments!
There is also the "Tool" section! There is a cool place that you can use to keep track of how many miles you have ran in your shoes :) YES!!! even if your shoes seem fine, if you have ran a certain amount of miles in them ( I can't remember how many) you need to get new ones. This is more if you are training for runs :)
I have used a few apps on my I phone.. so far I havent found one that I am overly amazed with.. however if you have any suggestions or are using some now please feel free to share!
I also use my Nike plus. I plug it into my Ipod and have collibrated so it will track my miles. This is BY FAR my very most favorite running tool. I have compared it to the "Routes" section and it's pretty acurate. It's only about $25.00 for both pieces; the part that fits into your Nike shoe and the part that fits into your IPOD.. guess what it also works with your I phone :) the only reason I don't use my I phone is because I want to save the battery on my phone especially since I run alone. So after you have ran you can then plug your ipod/iphone to your computer and then it will sync it to the nikeplus website and you will get to see a graph of your pace and it will also save your run for you! http://www.nikeplus.com/ is a cool website that will also help you reach your goal
You also always use a regular calendar :) I do encourage you to keep track! I LOVE LOVE going back and seeing how much I have imporved with my running :)
I will also document my weighttraining days!
So... I hope this give your some ideas on how to document :)! As always keep me posted!
Wednesday, February 16, 2011
Recipe: Pork Tenderloin with Warm Asian Slaw
 |
| "The Biggest Loser- Six Weeks to a Healthier You" |
- 2 TSP Olive Oil
- 1 Medium Yellow Onion finely chopped
- 1TBS Chopped Peeled fresh ginger
- 3 cups finely shredded cabbage
- 1/2 cup grated carrot
- 1 TBS Low-Sodium Soy Sauce
- 1/3 cup chopped Cilantro
- Salt to taste
Pork:
- 4 ( 4oz) pieces lean pork tenderloin
- 1/4 TSP salt
- 1/8 TSP ground black pepper
- 1 1/2 TBS chopped Cilantro + cilantro sprigs for garnis
- 1 tsp olive Oil
To make the Slaw:
In a large skillet, heat 2 tsp olive oil over medium-high heat. Add the onion and cook for about 2 minutes, until softened but not colored. Add the garlic and ginger and cook for 1 min longer. Add cabbage and stir-fry for about 2 min. longer.
remove the pan from the heat. Add the carrot, soy sauce, and 1/3 cup chopped cilantro. Stir until combined. Season with salt, if desired. There should be about 2 cups of Slaw keep warm.
To make the Pork:
Place the pork tenderloin between 2 sheets of heavy-duty plastic wrap. With a meat mallet or rolling pin, pound each piece to an even 1/4 inch thickness. Sprinkle with the salt and pepper. Dredge the pork in the chopped cilantro, pressing to make the leave stick.
In a large nonstick skillet, heat the oil over medium-high heat. Add the pork to the pan and cook for 2 to 3 min per side, until opaque throughout and tender.
To serve:
Place the pork on individual serving plates and top each piece with 1/4 of asian slaw. Garnish with a sprig of cilantro, if desired.
Makes 4 servings:
Per serving: 200 calories, 2g protein, 8g carbohydrates (4g sugars), 7g fat (2g saturated, 75mg cholesterol, 2g fiber, 210 mg sodium.
I made cauliflower with this and brown rice :) Hope you enjoy! Let me know how it goes!
Weight Loss Adventures!
Well.. Here they are.. From december 2009 to January 2011! I started with the most recent. The first ones are depressing! However... a lovely reminder that I WILL NEVER BE THERE AGAIN!
 |
| January 2011 |
 |
| December 2010 |
 |
| November 2010 ( Matthew First Marathon) Seattle |
 |
| October 2010... MARATHON DAY |
 |
| October 2010.. Portland Marathon.. This months gets 2 pictures! Really one of the coolest things I have ever done! |
 |
| September 2010 |
 |
| August 2010 |
 |
| July 2010 |
 |
| June 2010 |
 |
| May 2010 |
 |
| April 2010 |
 |
| Add caption |
 |
| January 2010 |
 |
| December 2009 |
Accessories Pictures!
Hey everyone! Finally had some time to post some pictures: Here are ones of the accessories I use when run :) Hope you enjoy and get some ideas!
So This is the running belt that I use now~ I love it! There are two small pockets, one of the front and the other on the back! The water bottles are GREAT to have as well. I like that there are 4 of them and the weight is distributed evenly
I love having my ipod with me :) It's a great way to just Zone out and get lost in the music and your work out. You were hear Pros and Cons to running with head phones. Do what is best for you :)!
This is Awesome! The piece on your right (the orange piece) fits into the bottom of your nike Shoe and the white piece goes in to you IPOD or I phone. It then tracks the amount of miles you run. It's fantastic. You have to callibrate it but I do find it to be very accurate! Don't have a Nike shoe? Thats okay they have little holders for them that you can tie on to your shoe lace. My aunt uses one and I think it works just fine. They make all sorts of different kinds, find one that works the best for you!
I just got this and am really excited to start using it! If you Ski or do other things in the cold weather I am sure you have one. I hate when running the cold and I am even more miserable when my hears are cold!
Don't spend a lot money on clothes unless you are sure you are going to stick with this, but when you do I PROMISE it's worth the investment to spend a little money on clothes. I love the Nike Dry fit corps. I do crops because I am so short and cant find dry fit pants that are short.
Yup.. unfortunetly if you are a female you need it.. and this I would spend the money on! TRUST me! you really really don't want a sports bra thats not going to give you good support and be comfortable
Okay.. here is the skinny with shoes... You really need a good pair, especially if you are going to be running long distance. I recommend getting fit! In Spokane I got to Runner Sole. They spend time with you and looking at your feet, the way you stand and so on to help determine a good shoes for you. Southern Oregon has a place too... Rogue Valley Runners. It's in Ashland right on the boulevard. Most towns have a place like this. Be ready to spend money on the shoes. It does take a chunk of change to have a good pair of shoes. I do think it's a good investment. When you are ready!
For the most part when it comes to socks any will do... however if you are running a long run then make sure you have a good pair. Mine are Dry fit (the don't have to be) but I do recommend they come up over the back of the heel. You will be sorry if you don't. Blisters SUCK!
I love my watch! My parents got if for me last year. Because I am a big fan of the Run/ Walk method I use it to keep track of that. Most athletic watches have it so you can keep track of the time it takes for each mile. You can find a fairly inexpensive one that will work just fine or you could spend $100's...
This was the running pack I started with I got this one at REI. It is GREAT as well... This one has a larger water bottle and pocket. When it comes to packs it's just what works for you! Remember to try them on before you leave the store
So when I ran the Portland Marathon it poured down rain and this hat saved me!! The water stayed out of my eyes and that made the run really enjoyable! I will use the sun glasses when running it the sun :)
Hope this gives everyone some ideas on things that might be good for you while exercising! Please don't hesitate to add anything else that you may use :)
 |
| Running Belt |
 |
| I pod, Ipod holder and head phones |
 |
| Nike Plus |
 |
| my band to keep my little ears warm |
 |
| Running Clothes |
 |
| Sport Bra |
 |
| SHOES |
 |
| Socks |
 |
| Watch |
 |
| Another running pack |
 |
| GUS |
We will go into this later... however I use these on long runs... after you have been running a long time you body starts running out of fuel. This helps replenish all the stuff you need to keep going!
Hat/Sun Glasses
So when I ran the Portland Marathon it poured down rain and this hat saved me!! The water stayed out of my eyes and that made the run really enjoyable! I will use the sun glasses when running it the sun :)
Hope this gives everyone some ideas on things that might be good for you while exercising! Please don't hesitate to add anything else that you may use :)
Sunday, February 13, 2011
Pear Blossom!
Just wanted to share and remind everyone to make sure you sign up for the PearBlossom run in Southern Oregon! IT's April 9th! MY dear friend Niki and I are going to be running it! Are you? Also there is a 5k that same day! A great first Run for those of you who are trying this running thing out! You will have PLENTY of time to train! This is the year for you to DO IT and not just think about it :) I'll be there to support you!
P.S I went on a 13.5 mile run today... Ran into some slight issue that I will share about on my next post. On Wednesday I am planning on including some Pictures of things I have been talking about!
What mile are you on?
P.S I went on a 13.5 mile run today... Ran into some slight issue that I will share about on my next post. On Wednesday I am planning on including some Pictures of things I have been talking about!
What mile are you on?
Friday, February 11, 2011
Success for the day
Hey everyone! This is going to be a short little post ( time to get ready for work) however I wanted to share with you my success for the day, in hopes you too can have one of your own :)
When I woke up this morning there was not one single part of me that wanted to go to the gym. I had myself convinced I would just go tomorrow ( Saturday's our my "rest" days) Which means no gym and no running. There is nothing wrong with mixing it up a little any ways... but there more I thought about it the more I knew I wouldn't want to go tomorrow either. It's my day off from work and Zak and I have all sorts of fun things planned. Plus Sunday I am planning a long run So.... still not feeling all that motivated I looked up to see if there were any classes going on and sure enough, a LIFTING class. Perfect! It's my lift day and I felt like a needed a little direction.
I just got back from the class and I have a feeling of SUCCESS and ACCOMPLISHMENT! For not want to go to the gym, this class was awesome. I got a great work out it, and I don't have to go tomorrow.
My point to this... even if you don't want to do your work out, DO IT! I promise promise promise you will feel GREAT! Even if it's not what you originally had planned, Walk on the treadmill for 30 minuets... It's still something! You can do this, I know you can!!!!!
Have one FANTASTIC day everyone!
When I woke up this morning there was not one single part of me that wanted to go to the gym. I had myself convinced I would just go tomorrow ( Saturday's our my "rest" days) Which means no gym and no running. There is nothing wrong with mixing it up a little any ways... but there more I thought about it the more I knew I wouldn't want to go tomorrow either. It's my day off from work and Zak and I have all sorts of fun things planned. Plus Sunday I am planning a long run So.... still not feeling all that motivated I looked up to see if there were any classes going on and sure enough, a LIFTING class. Perfect! It's my lift day and I felt like a needed a little direction.
I just got back from the class and I have a feeling of SUCCESS and ACCOMPLISHMENT! For not want to go to the gym, this class was awesome. I got a great work out it, and I don't have to go tomorrow.
My point to this... even if you don't want to do your work out, DO IT! I promise promise promise you will feel GREAT! Even if it's not what you originally had planned, Walk on the treadmill for 30 minuets... It's still something! You can do this, I know you can!!!!!
Have one FANTASTIC day everyone!
Thursday, February 10, 2011
Accessories
I am sorry I have been delayed on a post.. I have actually been working on one about "Fat Burning" but would like to gather a little bit more information before I share it with you!
SO in the mean time.. I wanted to share some fun running accessories that I use! Actually I am mostly going to be chatting about running outside stuff. I am a HUGE HUGE fan of running out side! I LOVE getting up in the morning and being out on the road just as the sun is coming up over Spokane river and the Geese fly over... ooo just BEAUTIFUL! So any ways, Not only am I am big wimp and not a fan of running in 20 Degree weather it's also dark in the morning and obviously not safe to go alone so I have been running on the treadmill. Which is obviously better then nothing but still, I MISS OUTSIDE! This morning on my way to gym it was a light out!!! Which mean... YUP! Time to suck it up and run outside even if it is a little chilly.
This got me thinking about all the things that I would need for my outside running!
First of all... I really like to wear the dry fit stuff.. Yes a little more expensive but well worth it. I would recommend looking at T.J Max or Ross. You can usually find stuff there! Again don't spend a lot of money on this until you know you are going to stick to it.
I will usually run in Dry fit crops. They actually keep me very warm and because I am so short I can't find a nice pair of running pants that aren't to long. I know they make stuff like that for Petite sizes but again to expensive.
I highly recommend layering. I get really warm when I run out side but will usually start in a long sleeve dry fit sweatshirt or long sleeve shirt but will always have a tank top on as well.
Gloves :) for cold running.. Just the cheap pair from Wal mart (the Knit ones) Its amazing how much happier you can be if your hands are warm! Trust me!
I have a running pack that I take with me.. It has water bottles and a few little pouches. It's always with me when I run out side. Not just for the water bottles but because I can keep my phone with me.
Yes! Your phone.. if you are running alone (or even with someone) I think you should always always have your phone with you. On that note... if you are going to run alone then you need to make sure you plan out your course and let someone know. I have taken my husband on my runs with me and he knows the different course's that I do. I will tell him where I am going and I DO NOT change it... even if I want to. Staying with the safety side of it... I also run with pepper spray. You can get it almost anywhere! Well worth the $15.00!
I Love to take my IPOD with me. you are going to hear different reviews on running with music. Some say its a good idea and others think it's not. My ipod is my comfort thing and I DO NOT go without it :) I also run on the bike path so for the most more I am not having to watch for cars. Just keep it low enough you can still hear things around you.
I usually don't run with a hat... However when I ran the Portland Marathon and it poured down rain I had a hat and I really think that made it all okay. So for summer it will keep ya a little cooler and when it's raining, it will keep the water out of your eyes.
This weekend I am going to go out and find something to keep my little ear warm for outside.
Once the sun is out then you will definetly want Sun screen or at least make sure you put some on before you head out. As most of you know I work in the Sephora Department and JC Penneys and one big thing I have learned is that then Sun can be a major cause for premature aging. :)
Once you start getting into longer runs you will need a few other key things.. I will get into those later! But one thing I would recommend is Some kind of pain killer, Advil, ibuprofen :) It can really make you feel better!
One time I was out running with my aunt and she was feeling a bit sore and suddenly remembered she had some Advil... well you'd think she won the lottery!
well... I think thats most of it. I'll add things as I think of it
I really do want to again remind you that safety comes first PLEASE PLEASE be smart when you are running and if you are going to run by yourself run in a public place, map out your runs and ALWAYS let someone know where you are! Also don't change your course, make sure you stay where you say you are going to be. Also I will tell Zak a time that I will be home I always give myself extra time and if I am not going to be home at that time I'll call.
Hope you are all getting as excited about being able to do stuff outside again! I think this is going to be one FANTASTIC SUMMER!
Last thing.. Who is registering for Pear Blossom?? It's April 9th, 2011 this year! Niki and I are signing up this weekend! There is also a 5k run that morning that would be a great first run for anyone who is interested!
More to come soon!
SO in the mean time.. I wanted to share some fun running accessories that I use! Actually I am mostly going to be chatting about running outside stuff. I am a HUGE HUGE fan of running out side! I LOVE getting up in the morning and being out on the road just as the sun is coming up over Spokane river and the Geese fly over... ooo just BEAUTIFUL! So any ways, Not only am I am big wimp and not a fan of running in 20 Degree weather it's also dark in the morning and obviously not safe to go alone so I have been running on the treadmill. Which is obviously better then nothing but still, I MISS OUTSIDE! This morning on my way to gym it was a light out!!! Which mean... YUP! Time to suck it up and run outside even if it is a little chilly.
This got me thinking about all the things that I would need for my outside running!
First of all... I really like to wear the dry fit stuff.. Yes a little more expensive but well worth it. I would recommend looking at T.J Max or Ross. You can usually find stuff there! Again don't spend a lot of money on this until you know you are going to stick to it.
I will usually run in Dry fit crops. They actually keep me very warm and because I am so short I can't find a nice pair of running pants that aren't to long. I know they make stuff like that for Petite sizes but again to expensive.
I highly recommend layering. I get really warm when I run out side but will usually start in a long sleeve dry fit sweatshirt or long sleeve shirt but will always have a tank top on as well.
Gloves :) for cold running.. Just the cheap pair from Wal mart (the Knit ones) Its amazing how much happier you can be if your hands are warm! Trust me!
I have a running pack that I take with me.. It has water bottles and a few little pouches. It's always with me when I run out side. Not just for the water bottles but because I can keep my phone with me.
Yes! Your phone.. if you are running alone (or even with someone) I think you should always always have your phone with you. On that note... if you are going to run alone then you need to make sure you plan out your course and let someone know. I have taken my husband on my runs with me and he knows the different course's that I do. I will tell him where I am going and I DO NOT change it... even if I want to. Staying with the safety side of it... I also run with pepper spray. You can get it almost anywhere! Well worth the $15.00!
I Love to take my IPOD with me. you are going to hear different reviews on running with music. Some say its a good idea and others think it's not. My ipod is my comfort thing and I DO NOT go without it :) I also run on the bike path so for the most more I am not having to watch for cars. Just keep it low enough you can still hear things around you.
I usually don't run with a hat... However when I ran the Portland Marathon and it poured down rain I had a hat and I really think that made it all okay. So for summer it will keep ya a little cooler and when it's raining, it will keep the water out of your eyes.
This weekend I am going to go out and find something to keep my little ear warm for outside.
Once the sun is out then you will definetly want Sun screen or at least make sure you put some on before you head out. As most of you know I work in the Sephora Department and JC Penneys and one big thing I have learned is that then Sun can be a major cause for premature aging. :)
Once you start getting into longer runs you will need a few other key things.. I will get into those later! But one thing I would recommend is Some kind of pain killer, Advil, ibuprofen :) It can really make you feel better!
One time I was out running with my aunt and she was feeling a bit sore and suddenly remembered she had some Advil... well you'd think she won the lottery!
well... I think thats most of it. I'll add things as I think of it
I really do want to again remind you that safety comes first PLEASE PLEASE be smart when you are running and if you are going to run by yourself run in a public place, map out your runs and ALWAYS let someone know where you are! Also don't change your course, make sure you stay where you say you are going to be. Also I will tell Zak a time that I will be home I always give myself extra time and if I am not going to be home at that time I'll call.
Hope you are all getting as excited about being able to do stuff outside again! I think this is going to be one FANTASTIC SUMMER!
Last thing.. Who is registering for Pear Blossom?? It's April 9th, 2011 this year! Niki and I are signing up this weekend! There is also a 5k run that morning that would be a great first run for anyone who is interested!
More to come soon!
Sunday, February 6, 2011
Excited about your workout?
Sorry It's been a few days.... I am in the middle of a 6 day stretch of work! My goal is to post 2 or 3 times a week. We will see how I do!
So for todays post I wanted to share a few little tips on how to get excited about your work outs. I have recently started training for my next Marathon. I will elaborate more on that a little later. But What this means is increasing my miles on a weekly basis. Usually 2-3 "Short" runs and a "Long" run. I usually have my "long" runs on Sunday! I LOVE LOVE to get up early and go for a run outside! As you are all aware it's winter and cold, not to mention DARK at 6am. Which makes it even more difficult to get up! Just wait until The summer! It's the BEST to wake up to the morning sun and be excited about your runs/work out! Any ways, I am pretty good at getting up early and making it to the gym before work :) but not without my own Mental conversations. In my last blog I talked about that mental conversation with yourself. Did you try it? Did it work? I hope so! Well most of the time that works for me.. when I am getting up and going straight to the gym. However with the way my schedule is I sometimes don't get to go to the gym until after work. Now everyone has their time that they like to work out. I am a Morning person. I DREAD having to work out in the evening! Unfortunately thats the way it works a lot of the time during winter. Yesterday I had to work and then I had a "long" run planned, 11 miles. To top this off I had to run it on the treadmill. There is nothing wrong with running on a treadmill! However after running outside a few times you will see why its just not the same. SO any ways, I did a few things to get me "Excited" about my run, even if I had to run on the treadmill and run at 4 in the afternoon after working. I hope these help get you excited about your work outs:
First of all.. I am a Huge fan of working out with an Ipod! You will hear people talk about the advantages and disadvantages of it! I LOVE IT! So.. I added a few NEW songs! It's a treat to hear something different on my runs!
I also bought a new (inexpensive) work out top :) Sort of silly I know HOWEVER! who doesn't like something new every once in a while.
Something else that works for me is reminding myself if I do THIS run today, it's my "rest" day tomorrow.
If you are just starting out a new pair of work out shoes is a good idea. Don't spend a lot of money on a pair until you are sure you will use them. If you are going to start running a long distance then I highly recommend you invest a little money in to a good pair. I'll chat about that a little later.
find a buddy to go with you! When I started working out I was mostly by myself and on my long runs I was usually alone so I am not the best at having a work out buddy! HOWEVER on yesterdays run my aunt was doing her long run as well. So we got to chat and Boy did that help! IT was really nice to have some one to talk to!
okay everyone.. I am going to make this short tonight. I am beat and guess what I am doing tomorrow morning? YUP! Getting up and going to the gym. What about you? Sleep tight everyone!
So for todays post I wanted to share a few little tips on how to get excited about your work outs. I have recently started training for my next Marathon. I will elaborate more on that a little later. But What this means is increasing my miles on a weekly basis. Usually 2-3 "Short" runs and a "Long" run. I usually have my "long" runs on Sunday! I LOVE LOVE to get up early and go for a run outside! As you are all aware it's winter and cold, not to mention DARK at 6am. Which makes it even more difficult to get up! Just wait until The summer! It's the BEST to wake up to the morning sun and be excited about your runs/work out! Any ways, I am pretty good at getting up early and making it to the gym before work :) but not without my own Mental conversations. In my last blog I talked about that mental conversation with yourself. Did you try it? Did it work? I hope so! Well most of the time that works for me.. when I am getting up and going straight to the gym. However with the way my schedule is I sometimes don't get to go to the gym until after work. Now everyone has their time that they like to work out. I am a Morning person. I DREAD having to work out in the evening! Unfortunately thats the way it works a lot of the time during winter. Yesterday I had to work and then I had a "long" run planned, 11 miles. To top this off I had to run it on the treadmill. There is nothing wrong with running on a treadmill! However after running outside a few times you will see why its just not the same. SO any ways, I did a few things to get me "Excited" about my run, even if I had to run on the treadmill and run at 4 in the afternoon after working. I hope these help get you excited about your work outs:
First of all.. I am a Huge fan of working out with an Ipod! You will hear people talk about the advantages and disadvantages of it! I LOVE IT! So.. I added a few NEW songs! It's a treat to hear something different on my runs!
I also bought a new (inexpensive) work out top :) Sort of silly I know HOWEVER! who doesn't like something new every once in a while.
Something else that works for me is reminding myself if I do THIS run today, it's my "rest" day tomorrow.
If you are just starting out a new pair of work out shoes is a good idea. Don't spend a lot of money on a pair until you are sure you will use them. If you are going to start running a long distance then I highly recommend you invest a little money in to a good pair. I'll chat about that a little later.
find a buddy to go with you! When I started working out I was mostly by myself and on my long runs I was usually alone so I am not the best at having a work out buddy! HOWEVER on yesterdays run my aunt was doing her long run as well. So we got to chat and Boy did that help! IT was really nice to have some one to talk to!
okay everyone.. I am going to make this short tonight. I am beat and guess what I am doing tomorrow morning? YUP! Getting up and going to the gym. What about you? Sleep tight everyone!
Thursday, February 3, 2011
Recipe: Cobb Salad with Red Wine Vinaigrette
The Hubby and I had this for dinner tonight! I usually have a hard time convincing my husband that you can make a meal out of a salad... until he tried this one! It's delicious! Ohhh and the Dressing is the best! I love it because it's home made and would work on any kind of Salad! DELICIOUS I tell ya!!! ENJOY
California Cobb Chop Salad
Serving ( 2 1/2 cups) has 195 calories: 21g protein, 10 g Carbs, 9 g fat, 3 g saturated fat, 43 mg Cholesterol, 3 g fiber, 394 mg sodium
5 cups 390 calories: 41g protein, 19 g Carbs, 17 g fat, 5 g saturated fat, 87 mg Cholesterol, 6 g fiber, 752 mg sodium
What you need: ( This is enough to feed both Zak and I for dinner)
California Cobb Chop Salad
Serving ( 2 1/2 cups) has 195 calories: 21g protein, 10 g Carbs, 9 g fat, 3 g saturated fat, 43 mg Cholesterol, 3 g fiber, 394 mg sodium
5 cups 390 calories: 41g protein, 19 g Carbs, 17 g fat, 5 g saturated fat, 87 mg Cholesterol, 6 g fiber, 752 mg sodium
What you need: ( This is enough to feed both Zak and I for dinner)
- 2 slices center-cut bacon
- 2 cups finely shredded romain lettuce
- 1 1/2 cups finely shredded spinach leaves
- 4 oz finely chopped grilled chicken breast
- 3/4 cup shredded and finely chopped tomatoes
- 1 large hard boiled egg, finely chopped
- 1/2 oz ( about 2 TBS) Crumbled reduced-fat blue cheese
- 2 TBS finely chopped red onion
- 2 TBS Red wine Vinaigrette
Stick all the ingredients in a large salad bowl and mix together with the dressing! It's delcious! If I am just making a salad for myself for lunch( or dinner) I will usually only use 1 piece of bacon, a whole hard boiled egg and no chicken, Or half of a hard boiled egg and about 1 oz of Grilled chicken. I will also only use 1 TBS of the dressing I'll also have some cracker or even a half of a baked potato would be great with it!
For the Red Wine Vinaigrette Dressing:
- 2 TBS Red Wine Vinegar
- 1 1/2 TBS honey Mustard
- 1 /2 TSP honey
- 1 TSP minced fresh Garlic
- 1 TBS extra virgin Olive Oil
- Pinch of Salt
- Pepper to taste
Whisk the vinegar, mustard, honey, and garlic in a small bowl ( I have been using a Jar because then I can just keep the dressing in that). Slowly whisk in the olive oil. Season with Salt and pepper if you would like. This will be enough for a few salads!
Each 2-TBS serving has: 91 calories 6g carbs, 8 g fat.
Hope you enjoy this delicious Salad as much we do!!!
Wednesday, February 2, 2011
Goals, Goals and more GOALS!
I was worried I would run out of things to talk about.... Boy was I wrong :) I have started a never ending list of things to chat about! YAHOO!!! Topic for today... STICKING WITH IT!
So how many of us have started to eat healthy or started to work out, something happens then we just stop! I know I am completely guilty of it and I am sure you are too! Guess what? Thats okay :) I thought this would be a good time to write this. It's been about a month since I am sure people have made that "New Years resolution" that we all make and it's about now that the fire we had under us has started to die. The reason I am making this guess is my gym is not nearly as crowded as it was 2 weeks ago :).. by the way my new years resolution this year was to do this blog, get more organized and CONTINUE a healthy lifestyle. I think so far so good... minus the organization part... I'll get there!
ANYWAYS.... I have been chatting with one of the sweetest people I know by email... don't worry no names. You know who you are :) and I thought this was a very common issue. Sticking with something once you start. Some times it takes once, twice, three or heck 30 times to finally get it but I know you can! Jeezz I couldn't tell you the amount of times I would start to work out and even lose a little weight then fall of the wagon and give up.
A few things helped me this time... First of all I would not recommend starting to much at once. So pick one are you going to really focus on eating or are you really going to focus on working out? If you do this right both take a LOT of adjusting and just doing one can get very very overwhelming. For me I started working out first and once I was doing that I WANTED to eat healthy and that part came when I was ready. Now if you already eat healthy or already are a big fitness person you are a million steps ahead of where I was! So Congratulations!
Something else.. is find the support.... I am more then happy to help :) For me my Husband :) There is NO WAY on this earth I would be the weight I am now if I didn't have his 100% support. Please keep in mind this is truly a Lifestyle change. Well guess what when you are living/ married with someone their lifestyle changes too. I am sure I will get more into the "husband" support later. However.... please don't try to do this alone! I really think you need to be able to reach out to someone. If you are living alone or still at home chat with your family, friends... find someone! I Guarantee it will make the difference.
Goal setting! You HAVE TO have a goal! For me; Pear Blossom as silly as it sounds I really think Pear Blossom Saved me! Once I signed up for it and payed the money I was in! I also had My dearest friend Niki on board so there was my goal and there was my support! Come pear Blossom we may have been slow but we FINISHED! It was fantastic! Jeff Galloway suggests a "special run, each week or once a month"! My special run is my long runs on Sundays :). What's your first Special run going to be?
I also had a weight goal... I did have an overall weight goal ( and never gave myself a time limit on that goal) but I also set small ones... so a few pounds in a week or 30lbs in a few months. Make goals that you can accomplish but make them so you have to work for them.
So not ready to go out and run 10 miles or lose 30 lbs? Set a smaller one! There are a ton of 5k runs ALL over the place! Do some research and find one, ask a friend to join you.
Once I was really into my training and eating healthy I realized I could do this I started setting more goals ( to lose more weight and run a marathon--I'll get to that later).
When I was at the Portland Marathon they had a few different speakers.. I got to listen to my most favorite running author Jeff Galloway. One of the things he talked about was how to get started.... He said one thing that he suggests to people is have a mental conversation with yourself. For example you want to start running and having a hard time getting out the door. He said the night before set your running clothes next to the coffee machine, right before you go to bed say to yourself I am going to get up and have a cup of coffee. Well guess whats next to your coffee machine :) So that maybe as far as you get the first day. Next night maybe say your are going to put your work out clothes on. The next night maybe say you are going to walk out the door and go to the gym. This maybe a bit extreme and I think if you are reading this then you probably are well past the point of putting your work out clothes on and walking out the door. Keep adding on to it! I still have these mental conversation with myself... especially when I am planning on getting up at 545am to get my run in before work. I'll lay my clothes out before bed think to myself " I will allow myself to push the snooze button twice then I am going to get up, drink my coffee and get my work out clothes on! Once I am dressed I have NO problem getting out the door. Give it a try, I think you'll be pretty surprised :)
Finally the last thing I wanted to share with you also by Jeff Galloway. If you can make the first 3 weeks fun.. you will want to continue to run... once you have been running for 6 months you will be HOOKED! Guess what? It's the truth! Running is addicting. I still can't believe I am typing those words :) I truly LOVE it and really hope you will get to the point that you do to! or if it's not running you enjoy your walks, going to the gym, long hikes anything that keeps you healthy
So I hope that helps and get you excited about the endless possibilities of what YOU can do!!!! Good luck on getting started and keep me posted and if you need some support please know I am here or would be happy to help find you someone!
Enjoy!
On a side note... more recipes to come soon <3
So how many of us have started to eat healthy or started to work out, something happens then we just stop! I know I am completely guilty of it and I am sure you are too! Guess what? Thats okay :) I thought this would be a good time to write this. It's been about a month since I am sure people have made that "New Years resolution" that we all make and it's about now that the fire we had under us has started to die. The reason I am making this guess is my gym is not nearly as crowded as it was 2 weeks ago :).. by the way my new years resolution this year was to do this blog, get more organized and CONTINUE a healthy lifestyle. I think so far so good... minus the organization part... I'll get there!
ANYWAYS.... I have been chatting with one of the sweetest people I know by email... don't worry no names. You know who you are :) and I thought this was a very common issue. Sticking with something once you start. Some times it takes once, twice, three or heck 30 times to finally get it but I know you can! Jeezz I couldn't tell you the amount of times I would start to work out and even lose a little weight then fall of the wagon and give up.
A few things helped me this time... First of all I would not recommend starting to much at once. So pick one are you going to really focus on eating or are you really going to focus on working out? If you do this right both take a LOT of adjusting and just doing one can get very very overwhelming. For me I started working out first and once I was doing that I WANTED to eat healthy and that part came when I was ready. Now if you already eat healthy or already are a big fitness person you are a million steps ahead of where I was! So Congratulations!
Something else.. is find the support.... I am more then happy to help :) For me my Husband :) There is NO WAY on this earth I would be the weight I am now if I didn't have his 100% support. Please keep in mind this is truly a Lifestyle change. Well guess what when you are living/ married with someone their lifestyle changes too. I am sure I will get more into the "husband" support later. However.... please don't try to do this alone! I really think you need to be able to reach out to someone. If you are living alone or still at home chat with your family, friends... find someone! I Guarantee it will make the difference.
Goal setting! You HAVE TO have a goal! For me; Pear Blossom as silly as it sounds I really think Pear Blossom Saved me! Once I signed up for it and payed the money I was in! I also had My dearest friend Niki on board so there was my goal and there was my support! Come pear Blossom we may have been slow but we FINISHED! It was fantastic! Jeff Galloway suggests a "special run, each week or once a month"! My special run is my long runs on Sundays :). What's your first Special run going to be?
I also had a weight goal... I did have an overall weight goal ( and never gave myself a time limit on that goal) but I also set small ones... so a few pounds in a week or 30lbs in a few months. Make goals that you can accomplish but make them so you have to work for them.
So not ready to go out and run 10 miles or lose 30 lbs? Set a smaller one! There are a ton of 5k runs ALL over the place! Do some research and find one, ask a friend to join you.
Once I was really into my training and eating healthy I realized I could do this I started setting more goals ( to lose more weight and run a marathon--I'll get to that later).
When I was at the Portland Marathon they had a few different speakers.. I got to listen to my most favorite running author Jeff Galloway. One of the things he talked about was how to get started.... He said one thing that he suggests to people is have a mental conversation with yourself. For example you want to start running and having a hard time getting out the door. He said the night before set your running clothes next to the coffee machine, right before you go to bed say to yourself I am going to get up and have a cup of coffee. Well guess whats next to your coffee machine :) So that maybe as far as you get the first day. Next night maybe say your are going to put your work out clothes on. The next night maybe say you are going to walk out the door and go to the gym. This maybe a bit extreme and I think if you are reading this then you probably are well past the point of putting your work out clothes on and walking out the door. Keep adding on to it! I still have these mental conversation with myself... especially when I am planning on getting up at 545am to get my run in before work. I'll lay my clothes out before bed think to myself " I will allow myself to push the snooze button twice then I am going to get up, drink my coffee and get my work out clothes on! Once I am dressed I have NO problem getting out the door. Give it a try, I think you'll be pretty surprised :)
Finally the last thing I wanted to share with you also by Jeff Galloway. If you can make the first 3 weeks fun.. you will want to continue to run... once you have been running for 6 months you will be HOOKED! Guess what? It's the truth! Running is addicting. I still can't believe I am typing those words :) I truly LOVE it and really hope you will get to the point that you do to! or if it's not running you enjoy your walks, going to the gym, long hikes anything that keeps you healthy
So I hope that helps and get you excited about the endless possibilities of what YOU can do!!!! Good luck on getting started and keep me posted and if you need some support please know I am here or would be happy to help find you someone!
Enjoy!
On a side note... more recipes to come soon <3
Monday, January 31, 2011
Handy dandy cooking tools :)
It dawned on me that I didn't chat about some things that I have found very useful in the kitchen for cooking healthy. Most of it is stuff that you have.... Here are the things that I use EVERY DAY with cooking.
- Measuring cups ( 1/4 cup all the way up to 2 cups)
- Measuring spoons. (1/8 tsp all the way up to 1 TBSP)
- Extra Virgin Olive Oil ( you can get a big container at Costco--it will last you forever)
- The MISTO! For the Olive oil! You don't use nearly as much if you spray the olive oil versus dumping in the pan.
- A strainer for all the delicious steamed veggies you are going to eat!
- A Salad spinner!
- Storage containers. I have a tendency to make a dinner then take it for lunch the next day.
- Canisters. I like to make different kind of snack foods that will last me for a little while. like a healthy trex mix, or one of my favorite snacks.. ALMONDS!
- and my most very very favorite thing... my food scale! The best $20.00 I have ever spent :) Don't spend an arm and a leg on this but I really do recommend getting one. Most of the health recipes I have come across use a lot of weight when it comes to portioning out your food. Especially when using meat. (make sure it has Ounces and pounds)
Hope this helps :) I am sure I will add to this list off and on, but I wanted to get you started!
Sunday, January 30, 2011
Recipe for: Mac and Cheese with Polish Sausage
Every once in a while I'd like to share some recipes that my hubby and I cook! This one is out of the a fantastic cookbook I got for Christmas "The most Decadent Diet Ever" by Devin Alexandaer. I'll go into the cook books I cook out of later. in the mean time I hope you can enjoy this delicious meal!
Makes 3 cups: 2 Servings or 4 portions
What you need:
Makes 3 cups: 2 Servings or 4 portions
What you need:
- 4 ounces extra lean Kielbasa or smoked Turkey Sausage ( 3 grams of fat or less per ounce serving) -- I could only find Kielbasa with 5 grams of fat, I only used 3 oz because of this.
- 1 cup dried elbow macaroni
- 2 teaspoons unbleached all purpose flour
- 1/4 fat-free milk
- 1/8 teaspoon
- 3 1/2 ounces (1 3/4) finely shredded cabots 75% light cheddar cheese or your favorite low fat cheese. -- side not. The only place that I have been able to find that has the Cabots cheese is Trader Joe's. I don't live near one so I did recently find Kraft fat free cheddar cheese at Fred Meyer. It is already shredded.
Bring a medium Pot of lightly salted water to a boil. Cut the sausage into 1/4 inch thick slices. Add the macaroni and the sausage to the pot and cook., Stirring occasionally, until the macaroni is cooked., about 5 minutes. Drain.
Meanwhile, mix the flour with just enough milk to form a paste in a small bowl. Slowly add the remaining milk, stirring as you do, making sure to remove any lumps. Place a medium saucepan over medium high heat. Pour the milk mixture into the saucepan. Stir in the salt. Add the cheese and continue to stir the mixture with a wooden spoon until the cheese is completely melted and the mixture is almost smooth, stir in the cooked macaroni and sausage until it is well incorporated. Serve immediately.
( 3/4 cup) has : 199 calories, 17g protein, 24g carbs 4g fat, 2g saturated fat, 27mg cholesterol 1g fiber, 550 mg sodium.
(1 1/2 cups) has: 397 calories, 34g protein, 47g carbs 9g fat, 4g saturated fat, 53mg cholesterol 2g fiber, 1,101 mg sodium.
I'll get a picture of what it looks like posted soon :) in the mean time I hope you enjoy! Please keep in mind using the fat free milk and Low fat or Fat free cheese is what makes this version of Mac and Cheese healthier then your basic mac and cheese dish.
Enjoy!
To count or not to count?
Let see, Now that we have running down... right? Maybe not 100%. But we started, Correct? I wanted to start talking about this food thing. When I first started running I was not really focused on what I was eating. In fact I was eating awful! I really didn't have a clue how to eat right. It wasn't until I started losing just a little bit of weight that it hit me if I ate healthier I could probably really start to drop some weight. It was February 9, 2010 that I started to eat healthy and really started to educated myself on food! Now I am a big fan of the Biggest Loser and before February 2010 I would watch the show and be one of those people that would be eating my ice cream or Pizza when the show was on. I went out and bought a book I think its called "6 weeks to a healthier you" This book got me started with a circuit at the gym, Zak did the work out with me. Which was a huge help to get me going... This book also had some tips to eating. I read it and really liked the way it was written. It made it easy for me to understand.
I thought It would be a good idea to sign up for the biggest Loser Club. The first 3 months were free! Quick reminder, after 3 months you have to pay. The advantage to me signing up for this was I got a few of the biggest loser cook books! I really don't recommend signing up for the this, until you are sure you are really going to be committed to this. You would be better off to go out and buy a few books.
Any ways... Not having a clue of what I needed to eat or how much. I used my 3 month membership with the Biggest Loser. I was able to see how they recommended planning out your food plan. We all know this, smaller portions and eating more throughout the day. The next question.. How much do you eat? I thought that the less I eat the more weight I would lose. Not true :)
So before I share this with you I want to caution you that I probably was not eating quite enough so please make sure you are smart with your food choices and remember to take the amount that you work out into consideration. I gathered the amount of calories I should be eating from a few different sources. Book by Jeff Galloway, Nancy Clark and The Biggest Loser Club/Books. After reviewing several different sources the same formula would come up for the amount of calories you need to eat daily to lose weight:
Your present weight * 7= your daily calorie needs for weight loss.
another key note "if you weigh more than 300lbs, start by eating 2,100 calories a day if you weigh less then 150lbs eat around 1, 050 calories a day" or use that equations. I got this information out of the biggest Loser Family Cook book. One more note, This is really the amount that you need to lose the weight but keep in mind if you are going to incorporate exercise you will need to eat a little more to replace the amount you burn in work out session.
There are advantages and disadvantages to counting calories; Some that I would like to share with you all...
Advantage: it really really forced me to be knowledgeable about EVERYTHING that went into my mouth. It also was what really made me drop the weight. It helped me plan my meals and know what I was going to eat ( I will fill you in on that part later)
Disadvantage: I didn't realize until later on (after I have lost most of my weight) how hard it would be to snap back into reality and recognize I DO NOT have to count everything that I eat and it was okay to splurge a little every once in a while. Still a concept that is really really hard for me to grasp. Another disadvantage to this was once I started training for my marathon it was really hard to eat more, because it would put me over the "amount of calories" I THOUGHT I needed to still lose weight. It also made my poor hubby a bit crazy! Lucky for me I have one patient husband and helped me a great deal with this.
Something else that is to remember you need to make sure you are getting your calories from the correct food groups. Carbs, Protein and yes even a little fat is good. So eating a piece of Chocolate cake and eating only that is not okay... even if you stay in your calorie intake. We'll go into that more later
If was going to do this all over again I would do it the same with the calorie counting.... because it worked for me. Keeping in mind everyone loses weight very differently with all different kinds of methods.
Sort of a lot of information, I know.. I will close for now but not to worry there will be lots more on food :)
Your present weight * 7= your daily calorie needs for weight loss.
another key note "if you weigh more than 300lbs, start by eating 2,100 calories a day if you weigh less then 150lbs eat around 1, 050 calories a day" or use that equations. I got this information out of the biggest Loser Family Cook book. One more note, This is really the amount that you need to lose the weight but keep in mind if you are going to incorporate exercise you will need to eat a little more to replace the amount you burn in work out session.
There are advantages and disadvantages to counting calories; Some that I would like to share with you all...
Advantage: it really really forced me to be knowledgeable about EVERYTHING that went into my mouth. It also was what really made me drop the weight. It helped me plan my meals and know what I was going to eat ( I will fill you in on that part later)
Disadvantage: I didn't realize until later on (after I have lost most of my weight) how hard it would be to snap back into reality and recognize I DO NOT have to count everything that I eat and it was okay to splurge a little every once in a while. Still a concept that is really really hard for me to grasp. Another disadvantage to this was once I started training for my marathon it was really hard to eat more, because it would put me over the "amount of calories" I THOUGHT I needed to still lose weight. It also made my poor hubby a bit crazy! Lucky for me I have one patient husband and helped me a great deal with this.
Something else that is to remember you need to make sure you are getting your calories from the correct food groups. Carbs, Protein and yes even a little fat is good. So eating a piece of Chocolate cake and eating only that is not okay... even if you stay in your calorie intake. We'll go into that more later
If was going to do this all over again I would do it the same with the calorie counting.... because it worked for me. Keeping in mind everyone loses weight very differently with all different kinds of methods.
Sort of a lot of information, I know.. I will close for now but not to worry there will be lots more on food :)
Tuesday, January 25, 2011
How I started
So, I believe I made it really clear that I was not a fan of running! How in the world do you start something you hate and are not very good at? To be honest... I have no clue! I think its one of those things you just have to make a decision you are going to do it. With me I had this 10 mile run in my future and there was no way I was going to pay the silly $25.00 and not do it. I paid the 25 dollars and went for it :) I think some people thought I should start with a smaller run. I think it would have made it easier to talk myself out of it. So here is my training schedule that I did to simply start running! Oh real quick, for those of you that don't know I have a few people in my family that have ran and walked some Marathons. My mom is a walker! Amazingly she can walk a marathon in 6hrs 15 min. My aunt and uncle are runners. They told me about this awesome thing called walk breaks! So I did some research and here is what worked for me: By the Way Sundays are REST days :)
| Wk | Mon | Tues | Weds | Thurs | Fri | Sat | |
|---|---|---|---|---|---|---|---|
| 1 | Run & Walk Run 1 min Walk 2 min Repeat 10X | Walk Walk easy 30 min | Run & Walk Run 1 min Walk 2 min Repeat 10X | Walk Walk easy 30 min | Run & Walk Run 1 min Walk 2 min Repeat 10X | Run & Walk Run 1 min Walk 2 min Repeat 10X |
Week 2
| Wk | Mon | Tues | Weds | Thurs | Fri | Sat | |
|---|---|---|---|---|---|---|---|
| 2 | Run & Walk Run 2 min Walk 1 min Repeat 10X | Walk Walk easy 30 min | Run & Walk Run 3 min Walk 1 min Repeat 7X Run 2 min | Walk Walk easy 30 min | Run & Walk Run 4 min Walk 1 min Repeat 6X | Run & Walk Run 4 min Walk 1 min Repeat 6X |
Week 3
| Wk | Mon | Tues | Weds | Thur | Fri | Sat | |
|---|---|---|---|---|---|---|---|
| 3 | Run & Walk Run 5 min Walk 1 min Repeat 5X | Walk Walk easy 30 min | Run & Walk Run 5 min Walk 1 min Repeat 5X | Walk Walk easy 30 min | Run & Walk Run 6 min Walk 1 min Repeat 4X Run 2 min | Run & Walk Run 6 min Walk 1 min Repeat 4X Run 2 min |
Week 4
Wk Mon Tues Weds Thurs Fri Sat
4
Run & Walk
Run 8 min
Walk 1 min
Repeat 3X
Run 3 minWalk
Walk easy 30 minRun & Walk
Run 9 min
Walk 1 min
Repeat 3XWalk
Walk easy 30 minRun & Walk
Run 10 min
Walk 1 min
Repeat 2X
Run 8 minRun & Walk
Run 11 min
Walk 1 min
Repeat 2X
Run 6 min
Wk Mon Tues Weds Thurs Fri Sat
5
Run & Walk
Run 12 min
Walk 1 min
Repeat 2X
Run 4 minWalk
Walk easy 30 minRun & Walk
Run 13 min
Walk 1 min
Repeat 2X
Run 2 minWalk
Walk easy 30 minRun & Walk
Run 14 min
Walk 1 min
Repeat 2XRun & Walk
Run 15 min
Walk 1 min
Run 14 min
Week 6
Wk Mon Tues Weds Thurs Fri Sat
6
Run & Walk
Run 16 min
Walk 1 min
Run 13 minWalk
Walk easy 30 minRun & Walk
Run 17 min
Walk 1 min
Run 12 minWalk
Walk easy 30 minRun & Walk
Run 18 min
Walk 1 min
Run 11 minRun & Walk
Run 19 min
Walk 1 min
Run 10 min
Week 7
| Wk | Mon | Tues | Weds | Thurs | Fri | Sat | |
|---|---|---|---|---|---|---|---|
| 7 | Run & Walk Run 20 min Walk 1 min Run 9 min | Run & Walk Run 20 min Walk 1 min Run 9 min | Run & Walk Run 22 min Walk 1 min Run 7 min | Walk Walk easy 30 min | Run & Walk Run 24 min Walk 1 min Run 5 min | Run & Walk Run 26 min Walk 1 min Run 3 min |
Week 8
| Wk | Mon | Tues | Weds | Thurs | Fri | Sat | |
|---|---|---|---|---|---|---|---|
| 8 | Run & Walk Run 27 min Walk 1 min Run 2 min | Walk Run 20 min Walk 1 min Run 9 min | Run & Walk Run 28 min Walk 1 min Run 1 min | Walk Walk easy 30 min | Run & Walk Run 29 min Walk 1 min | Run & Walk Run 30 min |
Subscribe to:
Posts (Atom)