Thursday, August 29, 2013

6 Stretches for a Lean, Limber Body

After running yesterday morning I knew that I needed to do some good stretching. So I found these 6 stretches that really stretched my whole body. This morning I felt great! It is really important that you stretch so that you don't get an injury. You must try these!

1. Active Pigeon- targets: gluteal muscle
2. C-Curve- targets: lower back
3. Modified Cobra- targets: abdominal
4: Hamstring Stretch Series- targets: hamstrings
5: Split Squat- targets: quads, calves
6: Quadrupeds- targets: shoulders
Today I finally get to head out on vacation. I am so ready to relax and not have a care in the world. And of course doing all that with the ocean around makes it even better, I will try to post sometime to share what I have been up to but if not I will back on Tuesday. Have a great Labor Day Weekend! Stay Safe My Friends
Day 197:
Breakfast: 2 eggs
Snack: 20 almonds with 2 yogurt covered peanuts and 3 tiny pieces of dark chocolate
Lunch: leftover mexican fiesta
Snack: large peach and
Dinner: grilled chicken fiesta salad
146 days no diet md- 105 days no soda
2 days till 1st 5k -17 days till 2nd 5k
Sharing my new GOALS on Tuesday:)

Wednesday, August 28, 2013

Mexican Fiesta, Yummy Japanese and the Conquering of 3.1 Miles

Last night I was craving some yummy Mexican food but I didn't want to go out to eat because then you have to deal with all the oil and sugar added to your food. That is one of the reasons I love cooking at home, you know exactly what you are eating. Now don't get me wrong I am not a crazy calorie counter but I am very aware of the foods nutrition that I am eating. So last night I got my Mexican Fiesta started and this is how it ended. Looks pretty yummy right?

100% Sirloin ground beef with taco seasoning, romaine lettuce, grilled peppers and onions, fat free refried beans, salsa and reduced fat cheese
I also wanted to share a new recipe that I tried out this past Sunday. I love going to Japanese Steakhouses but it is pretty hard to turn down fried rice and the shrimp sauce so I just try to stay away. So on Sunday I created my own Yummy Japanese.
What you will need
Ground chicken
1 zucchini
1/2 large white onion
Veggie quinoa
Teriyaki sauce
Low sodium soy sauce (no pictured)

Stat by cooking your ground turkey and quinoa separately.
While that is cooking chop up your veggies.
Once everything is cooked mix all together in large pan.
Add your teriyaki sauce and soy sauce (don't get crazy with the sauce)

Let cook until the veggies are tender.
Then enjoy!!

Nowwww to the workout this morning.
After my dad surprised my mom and I about running a 5k this weekend I knew I needed to kick up my training a few notches. I had already reached 2.75 miles and wasn't supposed to move up to 3.10 until Tuesday. But I decided that I was going to try it this morning. So I walked up to that treadmill and was ready to conquer. I set it on the 5k setting and got started. Halfway through I noticed that it was changing incline. I thought to myself how am I going to finish this with it making me go up hills. But I pushed through and made it. OHHH the feeling I had!! Me being a non runner before my training I am pretty happy with myself. All of my hard work is paying off, who knows maybe one day I will run a half marathon. But let me make it through my first 5k first ha!
Week 13 Workout 2
After my run I knew I need to do some major stretching. So yesterday I printed out 6 Stretches for a Lean, Limber Body from Fitness Magazine. (I will share step by step tomorrow). I was in heaven while doing these stretches, it felt amazing.
Now I am going by my advise yesterday and taking a day off tomorrow to get prepared for Saturday. Not gonna lie, pretty excited about sleeping the extra hour.
Day 196:
Post workout: almond milk and pumpkin pecan butter with ice
Breakfast: 3 small eggs with sugar free syrup
Snack: 20 almonds
Lunch:  small portion Teriyaki chicken, zucchini and onions with quinoa
Snack: small portion of leftover Mexican
Dinner: Side salad with bbq chicken, spag. squash with marinara (tried 3 tympura green beans)
145 days no diet mountain dew-104 days no soda
3 days till 1st 5k 18 days till 2nd 5k

Tuesday, August 27, 2013

Surprise You're Running a 5k on Vaca

My vacation is getting closer and closer and I am just ready to put my feet in the sand and not have a care in the world.
 Although I found out some very interesting news last night. My mom called me saying that my dad had signed myself and her up for a 5k. Now for those of you that do not know my dad he can be somewhat of a prankster. So I had to call him myself to find out if it was true. Welllll it is true. He said since my brother and him had some bonding time during their bike race we needed to have some bonding time too. I laughed and actually got excited. My "1st" 5k was supposed to be September 14th so this will be good practice. So this Saturday my mother and I will be running the
Amelia Island Turtle Trot 2013.

How to prepare yourself the week before your 

1. Get your z's two nights before.
Pre-race jitters tend to strike the night before the race, interrupting your sleep. When it comes to running for beginners or even experienced racers, trust that this is normal and will not influence your race. Prepare yourself instead by getting quality sleep two nights before the race and taking that day completely off from any activity.

2. Keep it light.

During race week, your running mileage should decrease. At this point, your training is really about "storing up" rest so your legs are ready on race day. During the week, include two to three short runs with a few, small pick ups-short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race-to keep your legs fresh. Two days out from the race, take a day off for total rest. The day before the race, do a short (20-minute) run with up to five pick ups under 45 seconds to sharpen your legs.

3. Fill the tank.

On race morning, be sure to eat the breakfast you've practiced in training. Aim to eat about 2 hours prior to the race. Keep it simple-a bowl of oatmeal with dried fruit, a sports bar, bagel with peanut butter. Eat something high energy and easily digestible. Be sure to include hydration-water, sports drink if it's warm outside to give you the electrolytes you need, and coffee if that's part of your normal routine.

4. Get there early.

There's a lot to be done on race morning including parking, packet pick-up, waiting in line for the restroom, warming up. Arrive at the race site 60 minutes prior to the start-knowing where you can park, what time packet pick-up closes (if you couldn't do it the day before) and where to go for the starting line.

5. Warm it up.

About 25 minutes prior to the race, get warmed up. Start with a 10 minute easy jog, then slowly build your pace for 5 minutes. Then, include up to five short pick ups under 30 seconds at race pace. Gently stretch any tight muscles after your warm up.

6. Get in line.

The starting line can be crowded and nerve-wracking with so many people and different paces. Starting in the middle to back of the pack is safe for most beginners. You will start with those around your pace and you will have many more ahead of you to chase down.
So I better start preparing myself!!
Now to my morning workout!
Week 13 Workout 1
2.75 miles-treadmill
arm weight machines
50 crunches
45 sec. side plank
50 bicycle crunches
45 sec. side plank
15 reverse sit ups
1 min. plank
15 reverse sit ups
1 minute wall sit
10 leg lifts
Day 195:
Post workout smoothie: pumpkin, pecan butter with almond milk and ice
Breakfast: 2 eggs with sugar free syrup
Snack: 20 almonds
Lunch: small portion Teriyaki chicken, zucchini and onions with quinoa (recipe tomorrow), small side salad with low fat yogurt dressing and 100 calorie pack air poped popcorn
Snack: black beans, lettuce, salsa and cheese
Dinner:100% Sirloin ground beef with taco seasoning, romaine lettuce, grilled peppers and onions, fat free refried beans, salsa and reduced fat cheese
144 days no diet mountain dew-103 days no soda
3 days till vaca
5 days till 1st 5k -19 days till 2nd 5k
I want to set a new goal for myself that will really challenege me. Any ideas?


Monday, August 26, 2013

Bees Bees Bees

On Friday evening I went to a cookout and enjoyed a nice relaxing evening. We basically just sat around and chatted about our weeks. Everyone was having steaks and baked potatoes but I decided to have the grill master throw something else for me on the grill.
It was quiet delicious.
Grilled teriyaki chicken and pineapple with sweet potato crisps and corn.
Saturday morning I got up and went to the gym.
Week 12 Workout 3
2.50 miles-treadmill
50 crunches
1 min. plank
50 bicycle  crunches
1 min. plank
30 incline sit ups
1 min. plank 
30 reverse sit ups
1 min. plank
50 crunches
Arm weight machines
Later that afternoon was a blast!
  We went to an event called Beach Ball where they had 40 different vendors of food and drinks. One of my friends owns a restaurant named Bee Bee's and was one of the vendors. We decided to represent his business and dress like bees.

We were defiantly a hit, his booth ended up winning 1st place!
The great thing is all we did was buzz around and have fun.

Towards the end of the night Taylor and I got brave enough to try the water balls. They were large balls that you go into and then they put you out on water.

We rolled around and acted like we were 5. I loved it!

Eventually it was time for the bee's to go home and get some beauty rest.

Breakfast: skip
Lunch: pumpkin protein shake
Dinner: grilled chicken

Breakfast: skip
Lunch: grilled chicken with a little spinach dip
Dinner: chili from Wendy's
(also some pumpkin candy)

Breakfast: 2 eggs with reduced fat cheese
Snack: 20 almonds with 4 tiny squares of dark chocolate
Lunch: teriyaki chicken with zucchini, onions and quinoa (recipe tomorrow)
Snack: side salad with low fay yogurt dressing

143 days no diet mountain dew- 102 days no soda

4 days till vaca

20 days 1st 5k