nice freakin' weather

Tuesday,  I was supposed to run stairs OR do a 2 mile run.  The wind was insane,  it was down-pouring and we were in a time crunch to get to REI to do Rainier gear shopping.  So the stairs weren't done.  We did have some great sushi and miso soup at a place called Wann right down the street ! And I got some killer deals at REI :) 

Today,  I'm supposed to do a 2 mile run.. cakewalk.. I get up at my usual 3:20am and I'm rarin' to go :)  Get down to the car, and OUCH ... pain in my neck.  NO... not I'M a pain in the neck.. major kink in my neck... MAJOR.  driving in to work was fun as long as I didn't change lanes.

OK... so I feel like hell and I leave work early,  I've done Aleve,  I've done Advil, nothing helps.  I thought I'd try a massage.  It seemed like a brilliant idea,  except now, 2 hours later,  I'm fairly sure this is no longer a kink,  I believe that there is 

possibly barbed wire wrapped around a muscle in my neck.  I'm gonna call to get an MRI done so they can diagnosis and then remove the barbed wire ... omg is all i have to say... it hurts.  And of course,  because of the neck cramp/kink/severely crabby muscle,  I now have a raging headache.  This translates to no run.

Enough of that whining.. can't change it,  can't run,  so I'll alternate ice and heat and be still.

This is Mauna Lao on the Big Island of Hawaii today... yep... that's snow.  We were there in May,  it didn't look like that.

and enough rambling about nuthin... did you get a heartrate monitor yet ???   Get on that will ya ?

What are the benefits of heart rate based training?  - It's an accurate way of understanding your body  - It helps you perform at the right intensity so you get the most out of your training  - It encourages your motivation as you can see your progress and monitor your development  - It provides you with useful information, such as calorie consumption and recovery status

Check this out...   ( I disagree about the 50 calories they say... a shot of vodka in general is 1.5 ounces and about 90-100 calories)

Low Calorie Cosmo

• 3 ounces Ocean Spray® Light Cranberry Juice Cocktail or Diet Ocean Spray® Cranberry
• 3/4 ounce Absolut® Raspberri® Raspberry Flavored Vodka
• Squeeze of lime
• Lime twist, garnish

Shake ingredients (except the lime twist) until cold, in a cocktail shaker with ice. Strain into a chilled glass. Garnish with lime twist. Makes 1 serving that's just 50 calories.

24 things...  work it ladies... work it... 

1. Pack your lunch  2. Eat out no more than 3 times a month  3. Exercise more than 5 times a week, for at least 45 minutes each workout 4. Eat a complex carbohydrate, protein-filled breakfast everyday  5. Use fat-free condiments and dressings  6. Snack on fruits and veggies  7. Include protein with all meals and snacks  8. Sign up for a race and give yourself at least 6 weeks to train  9. Keep your evening snack under 150 calories  10. Smile, laugh and enjoy life  11. Read - really read - food labels  12. Reduce your intake of sodium  13. Set realistic weight loss and/or fitness goals  14. Replace foods, don't eliminate  15. Have friends and family hold you accountable  16. Let the mirror be your scale  17. Use only the necessary supplements (ex. whey protein powder, fish oil, multivitamins) and do not rely on weight loss pills  18. Walk more, drive less  19. Encourage others to set realistic goals  20. Weight train 2 to 3 times a week  21. If a food is heart unhealthy or you can't control your intake with a certain food/snack, keep it out of the house  22. Enjoy a little of everything rather than a lot of one thing  23. Portion control  24. Don't be afraid to eat unlike the norm (in other words, don't be afraid to be healthy)  ************* and last... we have a STELLAR crew signed up for Wenatchee.  I'm so thrilled everyone is onboard and willing to try... and yep,  I'll be buying the first round of shots at the end people ! xoxoxoxo