wow...practice what you preach

So, the last two weeks have been a complete and total blow out on the exercise routine. Ahhh... the road to hell right ??
We've had 3 non-stop crazy weekends and it's killing me. Too much good food and too many good drinks. On top of that, I managed to severely strain a muscle in the back of my knee. Don't know what I did, but I did a freakin' good job :( Don't know if it's the new mizunos or flat tenny runners I wore and walked too much in. Interesting.
So, I've done back to back days of no-impact cardio on the AMT machine at Golds.
This weeks goal - easy -
less carbs, less sugar, no alcohol, more moving
We leave for Chicago in a few days.. I gotta get my act together.

when you wanna complain and frown :

8 feel-good websites to brighten your day
Special to CNN

(CNN) -- Our world, and the internet, are full of bad news that makes it easy to be a Negative Nancy.
With oil disasters, wars, criminal misdeeds and corporate scandals clogging our news feeds, it's no wonder people prefer to spend their web time scanning Facebook and catching up with shows on Hulu.
"Nowadays it seems all we see and hear on the news are negative events," wrote Domonique Burke, a blogger for Skirt.com. "I'm sorry, but I don't want to hear about bad things happening in the world all the time...Where are the positive, uplifting stories? The stories that make us want to better our own lives after hearing them?"
Well, these stories do exist -- you just have to know where to find them.
Despite its haters and trolls, the massive realm of the internet still has enough bright spots to improve any dark mood. Here are eight websites that feature positive and uplifting stories for people like Burke. Or you.
Who knows? They may even help renew your faith in the goodness of the human experience. Enjoy:
1. Happy News
Did you hear about the pizza deliveryman who saved a life? How about the Haitian dancer who was given a prosthetic leg after hers was lost in the earthquake?
These stories and many others are often lost in the flood of sad/frightening/depressing/violent news that proliferate the internet. Culled from popular news sites and submitted by citizen journalists, the stories on Happy News are just that.
The site's credo says it all: "We believe virtue, goodwill and heroism are hot news. That's why we bring you up-to-the-minute news, geared to lift spirits and inspire lives."

2. Gives Me Hope
Along the lines of popular sites like FMyLife, but about 65,000 times more uplifting, Gives Me Hope (GMH) offers user-submitted true stories of kindness and generosity. The stories are sentimental and, at times, almost heartbreakingly sweet.
"It was my first day back to school after being hospitalized for chemo," one user writes. "I had lost all of my hair, and was embarrassed. When I walked in, everyone was bald -- the popular kids, people I didn't know, my friends, the teachers. Everyone. Their kindness GMH."
How can you not love the world after reading that?

3. 1000 Awesome Things
1000 Awesome Things is a blog, updated every weekday, that enumerates the little things in life that make us happy. It's a reminder that even the smallest of feats, like "#936 Perfect parallel-parking on the first try" or "#572 Learning a new keyboard shortcut" are a reason to smile.
The site was launched in June 2008 and has been counting down from 1,000 ever since. Now at post number 449, the site is so popular that creator Neil Pasricha even released "The Book of Awesome Things" in April. When asked what will occur when he reaches number 1, Pasricha said, "Something very awesome will happen."

4. PostSecret
This secret-sharing site might be the perfect outlet to release that secret you've been harboring. Every Sunday founder Frank Warren posts a handful of secrets that people have anonymously mailed him on postcards.
Sometimes it can do a world of good to know someone shares your fears, dreams, hopes and failures. PostSecret inspired a reader from England to write, "Your site is truly inspirational. I'm left feeling full of compassion for my fellow human beings -- we're the same the world over."
The secrets range from touching ("I'm not that tough. My parents just couldn't pay for medical insurance"), to cryptic ("Law school changed me"), to downright shocking ("Everyone who knew me before 9/11 believes I'm dead.").
Warren uses the site as as a platform to support Hopeline, an organization that fights suicide.

5. Cute Baby Fix
We've seen a lot of baby videos in our day. Maybe too many. But goshdarnit, they still leave us grinning every time. This site is dedicated to cute baby videos and pictures and will let you watch a breakdancing baby take down celeb-baby Justin Bieber or marvel at how even a lame picture of baby feet is so freaking cute.
But if a site full of bug-eyed newborns is too much for you, stick with these classic YouTube videos: 3-year-old Ha Youngwoong strumming his guitar while singing "Hey Jude" or this toddler laughing hysterically at torn-up newspaper.

6. Christian the Lion
OK, so this isn't a website. But it's a video so amazing it'll have you believing anything is possible. The backstory: John Rendall and Anthony Bourke bought Christian, a lion cub, from Harrods in 1969 and raised him in their London home. Several years later, they set the lion free to live in the wilds of Africa.
A year later, against the advice of experts, the pair was determined to locate Christian. They traveled to Kenya to find him, and their reunion was recorded on film. Really, you just have to watch it -- it's truly inspirational. (If you want to see the video with Whitney Houston singing in the background, click this link instead.)
You can read the full story at the Born Free Foundation site.

7. Today's Big Thing
Make Today's Big Thing your new home page and you won't be inundated with depressing stories. Instead, you'll see the latest funny videos and creative pictures the internet has to offer in arts, entertainment, sports and more -- the real "news" people will be talking about at work tomorrow.
Don't be the last person to see this old man dancing to Lady Gaga or watch Zach Anner's hilarious Oprah audition tape, because even though it's no Russian spy ring, it's still news. Kind of.

8. ZooBorns
Already know about the puppies of cuteoverload.com, the kitten in a bottle at thingsthatmakeyougoaahh.com or the LOL cats at I can has cheez burger?
Yes, it's true -- nothing gives you that warm and fuzzy feeling quite like pictures of baby animals. The site is an ongoing collection of animal births at zoos and aquariums around the world. You'll feel like a 12-year-old girl when you find yourself forwarding pics of a yawning orangutan (OMG so cute!!!!).

Paper Tongues... check 'em out

and... I'm back !

Sheesh... nothing like a little delay in posts !

First... I found an amazing new bar this morning, no, not a bloody mary bar, but a nutrition bar ! Made by Kashi - the peanut peanut butter bar. 140 calories... and wait for it... 7 grams of protein ! Stellar ! So good.

Next - I signed up for a free 10K training plan thru my Active.com account (oddly, the free part was sponsored by Snickers). Anyway, it's an 8 week program and I get my little calendar every week. I signed up for the beginner program, because after all, since hhhhmmmm November, there really hasn't been any actual "training" involved. This is what the week looks like:

Sunday - 20 minute easy run
Monday - 30 minute easy run
Tuesday - rest (not sure what I'm resting from... but OK)
Wednesday - 30 minute easy run
Thursday - rest (ditto from previous rest day)
Friday - 55 minute easy run with a 400 meter high intensity thrown in there for fun
Saturday - 20 minute easy run

Alrighty then... I'll follow the program and see where it takes me ;)

Got this from Hungry Girl the other day... honestly, my first thought was 'ew', however, I am famous for picking apart my hamburgers. I'll try this and let you know !

In-N-Homage Animal-Style Salad

PER SERVING (1 salad, entire recipe): 240 calories, 2g fat, 967mg sodium, 38g carbs, 12g fiber, 17g sugars, 23g protein -- POINTS® value 4*

We LOVE In-N-Out Burger (super famous here on the West Coast), so we've made a salad inspired by one of its popular items... YUM!



Ingredients:
4 cups chopped romaine lettuce
1 large tomato, chopped
2 tbsp. roughly chopped dill pickle
1/2 cup chopped onion
1 Boca Original Vegan Meatless Burger
1 tsp. yellow mustard
2 tbsp. shredded fat-free cheddar cheese
2 tbsp. fat-free Thousand Island dressing


Directions:
Place lettuce in a large bowl and top with chopped tomato and pickle. Set aside.


Bring a skillet sprayed with nonstick spray to high heat on the stove. Add onion and cook until slightly browned and softened, about 3 minutes. Transfer to the large bowl and set aside.


Prepare Boca patty according to package instructions (either in the microwave or in a skillet sprayed with nonstick spray). Once just cool enough to handle, chop into bite-sized pieces and transfer to a small bowl. Add mustard and toss to coat. Transfer the mustard-y burger bites to the salad bowl. Evenly top salad with cheese and dressing. Now EAT!


MAKES 1 SERVING

Happy Monday

Boy - I've got a list !
1 - went for a run around the lake on saturday morning. My usual manatee pace, but everything felt great.. including the new Mizunos ! wahoo ! Although, I need some good new running socks... I'll be researching that

2 - summer cold = ew. Sunday, it decided to get the best of me. So I'm hangin' low until I can breathe again !

3 - Napa 2 Sonoma Half Marathon was yesterday. I'm diligently watching their website to see when registration opens up for 2011. I'll keep you posted. Also, if you check out their website, there's a coupla pictures from the race. B E A U T I F U L :) Rob asked me the other day why I wanted to try / attempt yet another half marathon. My answer, I want to complete one not injured ! I did everything right for the first one, had a shin splint. 2nd one I was complacent. Totally didn't train and figured I wouldn't have a problem. My own fault. 3rd one.... trained perfectly. Followed dr's orders, got up to 12 miles without any problems and then a stress fracture, from nothing i did wrong. So I just want to be able to finish one not injured. End of story.

3 - while digging thru the Napa 2 Sonoma web page, I found a blog called... danerunsalot. It's this amazing guy (or crazy... your decision) who, in 2006, decided to do a marathon every week ... 52 marathons in one year. He did it ! He's blog is pretty snazzy. And he has a shirt that I love - "This isn't sweat, it's liquid awesome.

4 - YUM - I love Bethenny :
Tuna Burger:
4 pounds sushi-grade ahi tuna
5 basil leaves, chopped
4 scallions, chopped
2 heaping tablespoons black sesame seeds
4 tablespoons low-sodium soy sauce
4 tablespoons honey

Wasabi Mayonnaise:
2 tablespoons wasabi paste
3 tablespoons low-fat mayonnaise (such as safflower)
Salt and pepper to taste
Juice of 1/2 lemon
Juice of 1/2 lime

Tuna Burger:
Combine all ingredients and form into 12 patties.
Grill, turning once, until medium-rare.
Top with wasabi mayonnaise.

Wasabi Mayonnaise:
Combine all ingredients. (If you are pressed for time, wasabi mayonnaise can by found in most upscale supermarkets and health food stores.)

And last, are you a runner or a jogger ? This is from Dane's blog and I was impressed. So read away :)

Difference Between a Runner and a Jogger
By Dane Rauschenberg • July 19, 2010

As the total number of marathon finishers increases, and the average marathon finishing times get slower and slower, the debate about how slower marathoners are ruining what it means to be a “marathoner” has raged on. To some extent, I understand the viewpoint of those who state that those in the five-hour range or slower are “dirtying” what it means to be a true marathoner. For example, if you say you play baseball and are a baseball player, the understanding is usually that you play in the big leagues and are, at the very least, one of a select few hundreds of people in America that are good enough to play that position. If not, and you just play beer league softball, well, then someone can easily categorize you as such.

However, if one were to scoff at the five-hour marathon finisher the same way we would the guy with the gut and 40 ounce aluminum bat swinging for the fences, they would risk being ostracized for their unenlightened opinions about what it takes to be a true marathoner. I mean, I truly do get it. For people who define themselves by speed, not necessarily everyone should be allowed to call themselves a marathoner. But then we get to the obvious question: where is the line we draw? 4 hours? 3:30? Maybe sub-3? Heck, soon we may have a world record under two hours. Can people only 2:30 and under be real marathoners? They would still be over a minute per mile off the world record. Isn’t that slow and therefore demeaning what the other real marathoners are doing? Obviously, there is not a time goal that fits all criteria for this line of thinking. As such, there has to be a better way to decide what makes a real marathoner, or real runners.

Recently, I was at the Boilermaker 15k in Utica NY. I had the chance to partake in a great conversation with Kevin Hanson of the Hansons-Brooks Distance project. This creation of Kevin and his brother Keith is an Olympic development squad that most recently put Brian Sell into the Olympics as a qualifier in the marathon. Obviously Kevin, who surrounds himself with only the speediest of the speedy, must be disgusted by the plodders out there sullying this wonderful sport, right? Not even close.

Kevin and I came upon just about the same conclusion and feel that we were able to easily define what the difference is between a runner and a jogger. In our opinion, this difference is having a goal. Not obtaining a goal, not having a fast goal, but plain and simply having a goal. If you are going out to run for a reason and a purpose, with a goal in mind (whether it be to get fit, to get faster, to improve your mental health, etc.) you are, without a doubt, a runner. Sure, hopefully it is a realistic goal or one that is not somewhere on along the lines of “I want to decrease my marathon time by one second” but a goal nonetheless.

Everything else falls into too much of a gray category. What is fast? What is slow? In the end it matters not. It only truly makes a difference if there is reason why you are putting on your shoes. Then, regardless of your time, you have just as much in common with the elites as anyone else.

let's hear it for week off...

Not intentionally I might add... managed to gash my finger open when I was planning a trainer ride, and then somehow came down with a freaky summer cold so I haven't even got to test run the new BRIGHTLY colored Mizunos.

I'm hoping that Saturday AM is my time :)

On a side note, I went to the doc today for the usual annual ... and my last DexaScan was good. So I don't have to go for one for another year. Have you had your bones tested ??? Do it ! Painless, quick and totally good info to have :) And my doc knows that I run and workout, having my records from when I weighed in at 174. He told me about a patient of his that just started 'running'. The patient has lost 56 pounds. Dr. said the patient told him sometimes people who are walking pass him when he thinks he's running. Oddly... I can relate :) I told my Doc my fav saying to pass on to his patient... "first or last, it's still the same finish line". So true !

Next - CNN had a study yesterday saying pear shaped woman had more memory loss than apple shaped chicks. Damn... I'm a TOTAL pear. I need to work on whittling down the 'pear' side. However, apple chicks have more cardio / heart issues ... either way ladies... work it off !!

I went last weekend and watched our friend's 9 year old son do his first ever triathlon (100 yd swim / 1.5 mile bike / .5 mile run) . Seriously good stuff. After years of Little League and soccer, even though we were fortunate and had great parents for those teams, I was very impressed with the Tri parents :) One girl, probably, 10ish, got out of the water, ran to her bike, and her mom, easily 300 pounds, got on a bike and started pedaling with her. In they both came from the bike, and off they both went on the run. I was soooo happy to see that ! A parent, showing her child to get out and move, and this parent, large, working it too. So very thrilled with that.

Just know... size, age, weight, activity, ability doesn't matter... just get out and get moving peeps !

new shoes !

FINALLY !! new Mizunos ! woot woot ! however... it's a good thing I don't pick 'em for the color. These are purple... and blue... wow.

My FAV new website www.thebar.com . Seriously ! Killer drinks AND nutrional info !

Mexican Paloma
Ingredients:
1.5 oz. Cuervo Tradicional (25 oz. per bottle)
3 oz. grapefruit soda
1 teaspoon(s) salt
1 slice(s) lime(s)
Servings: 1

Preparation Rub rim of a tall glass with half a lime and dip into salt. Fill halfway with ice. Add Cuervo Tradicional and grapefruit soda. Stir well. Garnish with lime slice

Hot Hot Hot

I have a killer new Road ID running hat :) I love me some Road ID. And this morning, at 5:15am, I'm up, dressed, ready to go for a morning run, heart rate monitor on, Road ID bracelet on, and I stop. I'm in the kitchen and I just had a feeling... something was wrong. Don't know what. Don't know if it was because I was going to go run the waterfront by the railroad tracks at 5:30am by myself and no one knew where I was, or because it wasn't completely light out... but something just felt, off. So, I erred with caution and didn't go. Odd though huh ?
I'll go for a run in the morning :)

A couple of interesting things I found this week... one is about exercising in general .. I kinda new about the crunches, and I can't do them anyway, they kill my back. But the time of day to workout was interesting... I guess I can't use the "it's been a long day" excuse !

Crunches are one of the best moves to target your abs.
Fiction.
You probably know crunches are old-school, but you may not know why they're not very effective. What's their weakness? Most women initiate crunches with their hip flexors without engaging much of their core. This may get the surface muscles in your abs, but it ignores the ones underneath, which are also essential to a flat stomach.Plus, crunches mimic the sitting posture we use for much of the day. "We don't want to exacerbate this 'hips flexed/shoulders hunched' position," Jack explains. "The point of training is to fix the gaps and do something different. Crunches repeat a similar movement pattern.A better bet for flat abs? Focus on moves like the plank and side plan that work often-neglected areas of your core. And don't forget your butt, too. Weak glutes push your stomach out and give you a belly even if you don't have one. (Not fair, we know!)

The morning is the best time of the day to exercise.
Fiction.
If you have your pick of any time of the day, the late afternoon would be your ideal workout window. Muscle strength and body temperature both peak somewhere between 4 and 6 p.m., allowing you to work out heard with less effort. And you've eaten breakfast and lunch, meaning you'll have much more fuel in your tank."Also, your threshold for pain is at its highest in the afternoon and your mental clarity is still there," says Jack. "Of all the different variables, the most are in place at that time of day."Studies have show that the body can adapt to peak performance at any time, though, so if you'd rather work out in the morning or evening, go for it. "The best time of day to train is the time that you're able to actually do it. That's most important," notes Jack.


And.... check this out from Hungry Girl :

Cake Mix + Canned Pure Pumpkin

PER SERVING (1 piece, 1/12th of cake): 183 calories, 3.5g fat, 301mg sodium, 37g carbs, 1.25g fiber, 20.5g sugars, 2g protein -- POINTS® value 4*

Ingredients:
One 18.25-oz. box moist-style cake mix
One 15-oz. can pure pumpkin

Directions:
Preheat oven to 400 degrees. Combine ingredients in a large bowl. Mix thoroughly -- batter will be VERY thick -- and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.) MAKES 12 SERVINGS

• Best Flavor: Devil's food cake mix is CLEARLY a classic choice. (Hello?! Yum Yum Brownie Muffins!) But spice cake mix... WOW. Yellow and white cake mixes, sadly, do not work as well.
  
• The Texture: Thick and dense in the BEST possible way. Brownie-like, in the case of the devil's food; the spice cake reminded us of pumpkin bread!
• The Taste: No one would ever guess this is guilt-free in any way. It's delicious!

3.5 miles :) finally...

Tuesday evening FINALLY a run on the waterfront ! While my lungs did not cooperate, my legs felt good :) No toe issues, no shin issues, no hip issue (little achy, but I think it's muscle) and overall I had a smile ! Wahoooo ! I did follow Dr. R's orders and do a run 4 walk 1 routine. (and yes, my lungs still died.. more on that below).

YUM !! anything with lime and cilantro makes for a sunny day :

Cilantro-Lime VinaigretteNutritional Info (Per serving):Calories: 53, Saturated Fat: 1g, Sodium: 59mg, Dietary Fiber: 0g, Total Fat: 6g, Carbs: 1g, Cholesterol: 0mg, Protein: 0g

Ingredients

1 cup(s) cilantro

1/2 cup(s) oil, olive, extra virgin

1/4 cup(s) lime juice

1/4 cup(s) orange juice

1/2 teaspoon salt

1/2 teaspoon pepper, black

1 pinch garlic

Preparation

Puree cilantro, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth

So, as an extra special super star volunteer on Saturday for the RnR, I was fortunate enough to see the elites / really fast peeps finish. Most of the guys had shirts on with Hansons Brooks on the front. Well what the heck is that ? I'm a Brooks fan, but what's up the the Hansons part. So I JFGI'd (check out Urban Dictionary if you don't know what JFGI is) and found out that it's a group of post collegiate runners that have Olympic potential. Brooks has 3 houses that they live and train in (in Minnesota... that'll make you run fast in the winter) and basically tries to make them the best. Interesting. And some of the runners have a blog... and funny thing, one of the guys happened to blog about lungs vs legs.... check it out and this can pertain to not just running, but all forms of activity, weight training, cycling, swimming etc. (and for future reference, I've never had "dead legs"... I think that explains alot !!) :

When medical professionals study the body, they break it down into systems. The skeletal system, the nervous system, and so on. When runners talk about there bodies, we usually are referring to either our musculoskeletal system or our cardiopulmonary system. Musculoskeletal (LEGS) include our muscles, bones, tendons, ligaments, and connective tissues in-between. Cardiopulmonary (LUNGS) include our heart, lungs, veins, arteries, and the blood and it’s components.

Beginner runners or runners coming off of an injury seem to run out of breath quickly. They will say, “I just can’t catch my breath” or “I need to work on my breathing.” More advanced runners complain of dead legs, “My legs feel like lead today.” Most experience runners can give you a breakdown of their fitness at the current moment. “Well, I’m pretty fit right now, just no speed in the legs.” Or, “My legs feel good, but I just don’t have my base fitness right now.”

Needless to say, running trains both systems. Therefore, I pose the following quiznoids:

Do both systems develop at the same rate? Do both systems fatigue at the same rate? Is one system remaining undertrained/ held hostage by the other system? Does running fatigue the legs before the lungs? Can the legs be fatigued, but the lungs be good to go? Can the legs hold up to a 6-hour run? Can the lungs? Would the lungs benefit from a 6-hour run? Which system recovers quicker? Can you train the lungs and rest the legs? If so, how? If you can train you lungs while waiting for you legs to recover, why not do it? Do your lungs know the difference between running and cycling? Cycling and swimming?

If your training program only utilizes one mode of cardiopulmonary stimulus, you are assuming that mode of exercise stresses both systems exactly equally. If you admit that the two systems adapt and respond differently to the same stimulus, and you continue to train using one mode, you admit to leaving money on the table? Why leave money on the table?

Whew... i FEEL like a ran :)

Reported for duty this morning at 5:30am on the dot. Put on my blue "race crew" t-shirt and spent the next 3 hours getting the finish line area set up. Set up tables, pulled boxes of oranges and bananas off pallet after pallet, broke apart bananas and cut up oranges, pulled bags of ice off pallets to fill the garbage cans with Cytomax, then pulled Cytomax off pallets to put into the cans, then had to re-arrange the cans about 700 times, broke open boxes of medals to hand out .... then, FINALLY, the runners :) I was back with the Cytomax and 99.8% of the runners were very thankful ! Some smiles, some high fives, lots of "please take my/ our picture"... it's always good to see people soooo happy to have crossed that finish line ! Then, with less than 500 runners on the course still, time to break down tables, consolidate left over food and drink, dump any left over ice, and I was released at 2:30. WHEW.... I have to say, running 13.1 is easier than being a volunteer ! Very very long, busy, chaotic, muscle straining day. But, standing and talking to the lady in her 60's who had just finished the marathon, and was... waiting, that's right, waiting for her daughter to finish was worth it ! The guys who smiled while walking stiff legged to get a drink, and then said thank you when you met them halfway :) ... worth it. Would I do it again ? Maybe for a smaller race. But I do know now that running is easier than volunteering ! Kudos to RnR / Competitor for an amazing event, they know their stuff and how to make it work :)

On a humorous side note, I stole an idea from my previous trainer, and am doing a 30 day workout challenge. The challenge ? Do some type of cardio or weight training every single day for a minimum of 30 minutes for 30 days. I'm currently 5 of 25 days. That's right... I'm counting my 8 hour volunteer duty as a workout. I FEEL like it was :) Nice !! Wanna join in ??

and one more thing...

love love love this group. And I'll even forgive them from being from Utah. They've toured with The Killers (of course, the #1 group in my world !). Seriously good running / workout music !! LOVE !!

Complete total lack of motivation

Seriously need to practice what I preach. Since our vaca in Sin City, I have done hardly anything. A run (which I was thrilled with !!), 3 miles on the waterfront. And a leg workout... yep... that's pretty much it.
And I haven't been writing down my food intake, or for that matter, even monitoring what the heck I'm throwing in my mouth. Usually, this doesn't bother me because it doesn't happen often and my body doesn't have time to revolt. However, this week, it aaaalllll caught up with me. I'm tired, crabby, feel like hell. Gee... who can I blame for that ??!??! ME !

This week from SparkPeople ... and I kinda needed this !

Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"


Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.


Need more reasons? Here are some of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.

Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.


Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.


Power of momentum

It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.


Keep gaining experience

The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

WOOT WOOT !! I have a new fav website... www.bethenny.com Love love love her and she has some killer recipes and some killer tips and just flat out says it like it is.

Time to start getting back on track, practicing what I preach, and not feeling like ick any longer. Who's in ???

The best laid plans...

First - my dinner... it's the Hungry Girl chicken salad recipe I posted a few days back. OK... super good !!! YUM !
Second, I discovered this snazzy drink today... coconut water with LIME ! YUM ! stellar healthy for you and it tastes amazing. After I dropped Rob off at the station, I had a ton of time before my haircut, so I hit the gym at work and got a decent leg workout in. Since no one else was in there, I did plies, reverse lunge and regular squats with the Smith machine. And I also used the dip assist / pull up thingy. In between sets, I did loops in the gym doing walking lunges. I'm sure I looked like a total goo. I did high kicks too ! But hey, worked the legs, kept the heart rate up and burned some calories. I hit the store after and found this ! LOVE !!! www.zico.com for all the nutrition info. I'm impressed.
And last... this is why I skipped my run today. Seriously... I can run outside any time in the rain. But there are not many days where it is this beautiful out. I walked to the store and got the stuff for the chicken salad, then sat on my deck and read a book with this view. LOVE!

Tomorrow, my evil plan is to get up early, and go do a 3.1 mile lap around the lake. It's probably going to rain... that'll be my payback for ditchin the run today :)

Vacation + Shot + Plyo plyo plyo !

Vegas Vacation

I survived

• So glad I got to see the kid


• I ate like hell (which actually means we ate some really really great food!)


• I drank more than usualI did do lunges up and down the hall (NOT while drinking)


• I did walk ALL over and did a 15 minute run on the Boulevard :)

That being said, the trip wore me out. I think just too many people for me. Next trip will be calmer and more relaxed !

Went to the Franken-Toe doctor today. I can get in around 3 miles about once a week and then spend the rest of the time recovering. The toe doesn't hurt where the surgery was, the side of the foot is awesome ! But right at the joint and a little below is a killer. Dr thinks perhaps the pin has just created havoc on the joint and the boot keeping everything immobile... sooo it just needs to get mobile again !

This is how it went today after he poked and pulled and pinched and turned. Dr = "How tough are you ? " me - "um, not very" Dr = "OK because this will hurt" me = "eeek" AND a cortisone shot in the joint of the pinky toe. OW !!!!!!!!!!!!!!!!!! he wasn't kidding So, now we are restriction for 3-4 days and then he said give it a try :) I go back in a month.

Based on this information - I will be registering to run / walk the LiveStrong 5K on the 20th. I love that run !

And last - you gotta admit sometimes cardio can get boring. I'm a HUGE fan of Plyometrics because you can burn massive calories, get your heartrate up AND do some weight training all at the same time ! LOVE IT ! Gotta be somewhat coordinated though... I have been known to drop a medicine ball on my own head !

From Gold's Gym:

(if you need pics to go along with the decriptions http://www.goldsgym.com/healthy/newsletter/2010-06/the-power-of-plyometrics.php )

Just 20 minutes of explosive high-intensity exercise will turn your body into a powerful calorie-burning machine.
What if we told you there was a workout that will jack your metabolism, tone your entire body and build unparalleled strength in just 20 minutes? What if we also told you that pro athletes have been secretly using this workout for years? No, we're not joking. We're talking about plyometrics — fast, powerful exercises designed to boost athletic performance — and we're here to show you how to get in on the action.

"Explosive movements target the fast-twitch muscle fibers that don't get accessed during traditional training at the gym," says Adam Friedman, a certified personal trainer for the Gold's Gym Fitness Institute. Fast-twitch fibers are found in muscle groups throughout the body and are used for short bursts of intense activity such as in weight lifting or sprinting. "They add more lean tissue to your muscles, which is where fat is burned. The more fast twitch, the more potential to increase your metabolism," Friedman says.

Adding a quick 20-to-30-minute workout like this one can help maximize your strength gains. The moves that follow engage muscle groups in your core and lower and upper body — at times simultaneously. Plus they'll develop your eccentric strength (when a muscle contracts and lengthens under tension), an important component of injury prevention.

This highly adaptable routine can be tackled at any fitness level and is great to do with a partner. Ask a Gold's Gym personal trainer to demonstrate any unfamiliar moves.
Do two sets of each of these exercises in this order, resting for one to two minutes between each set.
· Single/Double Stair Hops
10 repsTargets: quads, glutesHop up stairs one or two at a time. When you reach the top, walk down.Our expert says: "A flight of stairs is optimal to keep the movement rhythmic, which enhances the stretch reflex to promote better reaction time and speed."
· Burpees
10 reps Targets: upper and lower body, coreStart in a squat position with your hands on the floor in front of you. Kick your feet back to a pushup position and do one full pushup. Immediately bring feet back to the squat position. Jump up on toes with arms overhead. That's one rep.Our expert says: "To modify this exercise, just jump back in the pushup position, without lowering the body to the ground, then quickly stand up without the jump."
· Alternating Split Squat Jumps With Dumbbell
20 repsTargets: upper and lower bodyStand with your feet staggered about two feet apart as if you were about to lunge. Hold a pair of light dumbbells by your sides, palms facing behind you. Lower into a lunge, bending the knees until the back knee is almost touching the ground. Then jump in the air, switching the front leg. During the upward motion of the jump, perform one clean swing with the dumbbells up above your head.Our expert says: "The split squat is a very effective exercise for gaining strength in the legs and glutes, and adding your arms creates a full-body movement. The more muscle you access at one time, the more calories you burn."
· Alternating Box Push-off With Shoulder Press
20 repsTargets: upper and lower bodyStand on the ground and place your left foot on a 12-inch plyometrics box, with your heel close to the edge, and hold a pair of light dumbbells at shoulder level. Push off with your left foot to explode vertically, pressing dumbbells overhead as you jump, and land with feet reversed.Our expert says: "Always wanted a better vertical jump? Box push-offs are the perfect way to work on your height."
· Side-to-Side Box Shuffle With Dumbbell Punch
20 repsTargets: upper and lower bodyGrab a pair of light dumbbells and a small box. Move over the box from side to side with quick, low jumps. As you jump, alternately punch forward with a dumbbell in your hand, using the same-side arm and leg.Our expert says: "Most gym exercises are based on front-to-back movements and not a lot of side to side, so you're accessing your muscles in a different way."
· Medicine-Ball Kneeling Side Throw
10 reps each sideTargets: coreStart in a kneeling position, holding a medicine ball with both hands. Twist your core and throw the ball sideways to a wall or a partner, using your abs to move the ball and not your arms.Our expert says: "The kneeling position in this exercise will help to isolate your obliques more than if you were standing."
· Medicine-Ball Wood Chops
10 reps each sideTargets: coreStart with feet more than hip width apart. Hold a medicine ball by your left hip with both hands. Turn your torso to the right and lift the ball above your head on the right. Move it from high to low across your body, ending on the left side, as if you were chopping wood. Do 10 on one side, then switch.Our expert says: "Wood chops not only increase strength in the core but also add a flexibility element while getting the heart rate up."
· Sit-Up Medicine-Ball Throw With Partner
10 repsTargets: coreSit facing a partner, holding a medicine ball in both hands. Lie back with the ball overhead and tap the floor behind you. As you sit up, immediately throw the ball to your partner from overhead. Your partner should catch the ball in front of his head.Our expert says: "Doing exercises with a partner makes it more fun and competitive, plus it helps with reflexes and forces you to move quicker."

Franken-Toe has a spa day :)

Yep - in all the glory. hehehehe It's getting better. Still haven't attempted any major running on it, but overall, I'm working on patience.

OK... so this week, I managed to do a whole lot o nuthin. No worries ! I've kicked myself in the butt and did major gym stuff this holiday weekend. Although the stairs the other day... seriously needed to use the elevator on the way down !!! Took my poor calves almost 4 days to get back to not screaming at me. Oooops...

Today... the Smith machine. I love that thing. I know that it's not great, I know that

'real' gym rats use a barbell to do this stuff (fyi - pretty sure I'd injure myself somehow doing that). Today, reverse lunges with the bosu ball, plie squats, regular squats + for good measure (not with the Smith rack) some hamstring stiff leg dead lifts and some sit squats with a 20 pound barbell over the shoulders. Oh how I've missed the 'boys' side of the gym. HA ! I only did 25's on each side of the Smith machine ... remembering the good ol' days of 90 on each side... soon ... soon...

I got my Oprah email news letter the other day... and it was 10 ways to shape up outside. Some of these are great.. some I could create havoc with, but overall I liked 'em... and I might just buy a hula hoop !! - my favs:

Walk or Run a 5K
You are never too old to start moving, and there are hundreds of walks and runs you can participate in this summer to jump-start your healthy lifestyle. Women tend to put others first, so sign up for an event that benefits a charity. You'll feel more purpose and drive to do your best.

Hula's Hip
The classic youthful fad—the hula hoop—is back with a new fitness focus. According to the founders of Hoopnotica.com, "hooping" is a great way to burn calories and tighten the core. Creators Gabriella and Melissa started the movement when they needed to lose 50 stubborn pounds of baby weight. The fitness hoops are a little heavier and bigger—though there are portable hoops to take to the park—than the children's hoop you're used to. And a DVD gives you inspiration and basic moves to get lost in the swing of things.

Skip It
No, not the workout...pick up a jump rope! Try jogging in place and just whipping the rope around in a figure-eight pattern. This helps you jump longer without misses. If you like skipping the rope, try different foot combinations like heel-digs, both-feet and high-knees.

OK.... and from Hungry Girl - this is sooooo good... seriously good... however, I'm not a HUGE fan of the Newmans dressing, I love Trader Joes though... and I imagine if you a dressing you like better, it'll work the same, just adjust calories accordingly.

Crunchy Sassy Chinese Slaw

PER SERVING (about 1 cup): 111 calories, 3.5g fat, 375mg sodium, 17.5g carbs, 4g fiber, 10g sugars, 3g protein --

Ingredients:
One 16-oz. package Mann's Broccoli Cole Slaw
1 cup canned water chestnuts, drained and sliced into thin strips
1 cup canned mandarin orange segments packed in water or juice, drained and chopped (and rinsed, if packed in juice)
1 cup chopped scallions
2/3 cup Newman's Own Lighten Up Low Fat Sesame Ginger Dressing
1/4 cup slivered almonds

Directions:
In a large bowl, toss all ingredients together, and mix well. Refrigerate for at least 2 hours. Stir well before serving. Enjoy!

MAKES 6 SERVINGS

soooooo.... I'm off to see the kid in a day or two and couldn't be more excited. I'll update when I get back.

Buy a Hula Hoop people !

artichokes ? yes please !

Skinny Artichokes With Skinny Garlicky Dip
We can just imagine if you didn’t grow up eating artichokes and you are encountering them for the first time they might appear a little intimidating. But they needn’t be…they’re the best-tasting bud in the thistle family and are very versatile.
The edible parts include a section of the leaves, the heart, and in certain varieties, the stem. From March to May artichokes are plentiful in supermarkets. These nifty powerhouses have 7 grams of fiber, 4.5 grams of protein, 0 fat and 68 calories for a medium-size one. One bite dipped in our fabulous Skinny Garlicky Dip and you’ll know why artichokes have been called "The fruit with a heart of gold."
Prep Time 10 minutes
Cook Time: 40-50 minutes

Ingredients
4 large artichokes
1 lemon
Water
Garlic powder
Fresh ground pepper
Skinny Garlicky Dip, recipe follows

Instructions
Wash artichokes just before using. Make sure to flush out any dirt found between the leaves. Slice off the stem to form a flat base and snap off the tough outer leaves closest to the stem. Trim off about ½ inch of the pointed top. Using scissors, snip off the prickly tips of the outer leaves. Rub all edges with lemon to prevent discoloration.

In a large pot or roaster, fill about 3 inches of water. Place the artichokes in one layer on the bottom. Sprinkle each with garlic powder and pepper.

Bring to a boil, cover, and cook over moderate heat for about 40-50 minutes until a leaf comes off easily. Drain and cool enough to handle.

To remove the center choke, gently spread open the top leaves of each artichoke and using a spoon, remove and discard the fuzzy choke.

Serve warm or cover and refrigerate until ready to use. Serve with our Skinny Garlicky Dip on the side.

Skinny Garlicky Dip
If you love garlic, this is a must-try! This dip is really delicious and can be used in plenty of ways other than a dip. It works great as a salad dressing or drizzled over steamed broccoli and asparagus. Our skinny dip has only 51 calories and 3 grams of fat for two tablespoons. A full-fat recipe, using mayonnaise instead of Nancy’s Skinny Ranch, has about four times the calories, 209, and eight times the fat, 22 grams. It’s so addicting…
Prep Time: 10 minutes
Refrigerator Time: about 1 ½ hours

Ingredients
2 tablespoons red wine vinegar
2 tablespoons water
3 tablespoons onions, minced
2 cloves fresh garlic, minced (not from a jar)
2 tablespoons sugar
1 cup of Nancy's Skinny Ranch Dressing

Instructions
In a small saucepan, add the vinegar, water, onions, garlic and sugar. Simmer for six minutes.
Pour mixture into a small bowl and place in the freezer for 15-20 minutes until cool. Set the timer so you don’t forget about it!
Stir in the Nancy’s Skinny Ranch Dressing.
Refrigerate for at least one hour to blend flavors (If you need to use it right away, it’s still delicious).
Skinny Garlicky Dip will keep in fridge for seven days.Makes 1 ¼ cups

Food Fact: The artichoke is the edible flower bud of a thistle-like plant and part of the sunflower family. They’ve been adored for some 2000 years and are a stable in Italian, Spanish, French and California cooking. The artichoke made it’s way to America by French and Italian explorers. Now California produces 100 percent of the U.S. commercial artichoke crop. Most are grown in Castroville, known as ‘The Artichoke Capital of the world.’

Healthy Benefit: Artichokes are low in calories, with only 68 calories for one medium-cooked globe. They are naturally fat-free. They’re also a good source of fiber, potassium and magnesium. Garlic promotes circulation and lowers cholesterol. It also contains sulfur compounds that may prevent cancer growth.
Shopping Tip: Look for artichokes that are deep green and heavy for their size. Store them unwashed in a plastic bag in the fridge for up to four days.

Eating Tip: To eat an artichoke, simply pull off each leaf and draw the base of the leaf through your teeth to scrape off the soft portion. Discard the rest of the leaf. As you work your way toward the center, the leaves become more tender, with larger edible portions, until you reach the choke. If the center choke has not been removed yet, use a spoon to remove and discard the “hairy” choke, then dive into the best part known as the heart.
Skinny Facts for One Artichoke and 2 Tablespoons of Skinny Garlicky Dip: 119 calories, 3g fat, 11.5g protein, 20g carbs, 7g fiber, 245mg sodium, 7g sugar

Mid Forties - who me ???

Can that be ? Really ??? 44. Amazing.

Any regrets so far ? Hell no. Each mistake came with a valuable lesson. Some of those lessons sucked, but in general, I'm thankful for them. Each missed opportunity led me through a better door.

Do I wish that when I was 25 or 30 or 35 I knew what I know now ? You bet. I'd be freakin' fantastic !

I'm thankful for my wrinkles. They represent good times in tropical places with amazing people. They represent lots of laughs with the very best family a girl could ask for, and sleepless nights wondering if I was a good parent / wife / friend / daughter / sister

I love having friends that even if I don't call them every week, still know I love them and am so very blessed to have them in my life. I don't have to tell them ... it's just reality.

I'm thankful that I don't wear makeup ('cept mascara !), I'm thankful that I have thick hair, and I'm thankful I don't have to hold a menu 4 feet away to read it :) I love that I still can have Slurpees, but now I know I gotta work for those treats.

I live every day by the words of a dear friend - "someone, some where always looks worse in a bikini than you do" (thanks RC, if only you knew how much those words mean !)

I wish when I was younger I was more fearless than fearful. I hope someday that chicks, no matter what their age or shape or size or ability, will think, and then know, that they can do fantastic feats, like a 5k, or walking into a gym for the first time, or learning how to cook a healthy meal.

I love my enthusiasm and my 'i can do it' attitude - although it drives 99.9 percent of people nutty. I love my impatience and my 'lets go now' thought process. Have I learned (with ,... age) that sometimes those attributes can also be detrimental ? yes...

Do I listen to my words of wisdom ? Sometimes...

Do I try to embrace all the good around me ? You bet

Mostly, after 44 years, I'm thrilled to have the people around me, friends I've had for 30 plus years and friends I've had just a few years, a husband who's stuck around for 17 years and a son who has made every single day worth living for the last 22 years.

Pretty much, you guys ROCK.

xoxoxoxo

Stairs !!

This morning, Rob had the car, so I decided to run the stairs in the Condo :) Sorry neighbors ! At least I didn't sing out loud ! 7 times 13 floors.

The start, the bottom, open that door and you walk out into the alley

up ... up... up...

12th floor... penthouses... I still gotta go up ...

THERE IT IS .... the final stairs... the door to fresh air ! And when I open the door...this is my reward:

Not too shabby. Steady pace, one time doing double stairs up. 7 times up + 7 times down = 37 minutes and 387 calories. NICE ! What'd ya do this morning ??

another adhd post... but there's so much info to share !

OK... first... I'm lame and have done zip zero zilch since Sunday. I'm OK with that. Weight is tolerable, and as much as I'd like to be 112 and in stellar shape for Vegas, that's just not gonna happen. I'll survive :)

OK... so much to share ! First, my fav trainer of all time, Jillian Michaels, has just posted a picture of herself with this caption :

shooting our first reveal for Losing It in Boston and the ass seam of my dress splits open. Life on the road has not been kind to this girl. Lucky for me all the families friends managed to catch the incident on flip cam. Kill me.

And yep - it's a pic of her in a stunning red dress... with tape up the backside. LOVE IT ! Just makes you know that everyone, yes, everyone, has to work hard to be who they want to be, and sometimes, it's OK to mess up. LOVE IT ! That seriously made me smile :)

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From Active.com ... they had an article "13 Keys to a Healthy Diet", and a couple of them were good - basic, but always good reminders !!

Keep your cholesterol intake below 300 milligrams per day.Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

Eat plenty of high-fiber foods--that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates--nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there's less effect on insulin and blood sugar, and provides other health benefits as well.

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Active also had a list of the top ten 'destination' races. Which, as we all know, my theory is that i if you sign up for an event someplace else, a) you can't back out and b) it's a vacation !

Check these out ... and whatdaya know ?? My Napa to Sonoma Half is listed !! 2011 peeps, 2011...

www.worksmartplayharder.com 5K / 10k / Half Trail Run North Miami Beach Florida.

This looks like FUN ! Downside - Miami, in June = ouch

www.napa2sonoma.com

Yep - a half marathon with WINE ! Doin' this in 2011

www.metrodash.com

Thru the streets of Boston! With an obstacle course designed by Navy Seals! And you can raise money for the Warrior Fund. Love it !

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Hungry Girl had some match-ups today... and two were against two of my favs, sandwich thins and babybel cheese ! You GOTTA pick up mini BabyBel light :)

The results:

High-Fiber Tortillas vs. Sandwich Thins
The Contenders: La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortillas and Arnold Select/Oroweat Sandwich Thins
The Stats:
La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortillas
PER SERVING (1 tortilla): 80 calories, 3g fat, 300mg sodium, 18g carbs, 12g fiber, 1g sugars, 8g protein -- POINTS® value 1*

Arnold Select/Oroweat Sandwich Thins
PER SERVING (1 roll): 100 calories, 1g fat, 210 - 230mg sodium, 21 - 23g carbs, 5g fiber, 2g sugars, 4 - 5g protein -- POINTS® value 1*

The Taste: There's a reason why these tortillas and Sandwich Thins are MVPs (Most Valuable Products!) in HG Land: They're both FANTASTICALLY delicious bread substitutes. Looking for something beyond standard wheaty flavor? The smaller 50-calorie tortillas come in Green Onion and Garlic Herb; the Thins areavailable in varieties like Seedless Rye, Honey Wheat, and Whole Grain White. Nice!
Additional Info: While Sandwich Thins are incredible bun swaps for burgers and sandwiches, the possibilities are ENDLESS with tortillas. They've made many a guilt-free recipe possible here at HG:burritos, wraps, quesadillas, pizzas... You name it! And they definitely earn bonus points for containing around twice as much protein and fiber as the Thins.
THE BOTTOM LINE: We love both for their high-fiber, low-cal, bread-replacing superpowers -- but we've gotta hand this one to the tortillas. But don't get us wrong; we love you, Sandwich Thins!

Light String Cheese vs. Mini Babybel Light

The Contenders: Light String Cheese and Mini Babybel Light
The Stats:

Light String Cheese (Average)
PER SERVING (1 stick): 55 calories, 2.5g fat, 190mg sodium, 0g carbs, 0g fiber, 0g sugars, 7.5g protein -- POINTS® value 1*

Mini Babybel Light
PER SERVING (1 piece): 50 calories, 3g fat, 160mg sodium, 0g carbs, 0g fiber, 0g sugars, 6g protein -- POINTS® value 1*

The Taste: Since we're here to talk taste and not cuteness, we won't touch on how ADORABLE the Mini Babybel Lights are. (Oops...) With that out of our system, both items are delicious, low-cal snack options. String cheese is a bit softer with a mild mozzarella flavor (since, you know, it is mozzarella!), while Mini Babybel Light has a slightly sharper cheese taste.
Additional Info: Light string cheese is extremely versatile -- itmelts perfectly in recipes, whether you pull it apart by hand or shred/grate it in a blender/food processor. But lately, we like to chop up Mini Babybel Lights and throw 'em into quesadillas for some guilt-free cheesiness. BTW, both are phenomenal snacks when eaten alone... Yummmm!
THE BOTTOM LINE: AAAHHHH -- A TIE! We simply CANNOT choose a winner here. Each is special in its own way.

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OK... I think that's it for now. Sorry for the ADHD stuff again... but sheesh... the info has to be spread right ???

Hey... quit reading this and go for a walk or a jog or something !

GO !