Been There, Done That... What's Next ??

wow...practice what you preach

2010-08-15T19:53:00.000-07:00

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 :

2010-08-02T16:36:00.001-07:00

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

2010-08-01T21:56:00.000-07:00

and... I'm back !

2010-08-01T13:59:00.000-07:00

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

2010-07-19T17:00:00.001-07:00

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...

2010-07-16T21:42:00.000-07:00

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 !

2010-07-13T14:15:00.000-07:00

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

2010-07-09T13:15:00.000-07:00

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...

2010-06-30T19:23:00.000-07:00

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 :)

2010-06-26T20:17:00.001-07:00

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...

2010-06-19T18:21:00.001-07:00

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

2010-06-19T18:04:00.000-07:00

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...

2010-06-12T19:58:00.000-07:00

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 !

2010-06-07T16:46:00.000-07:00

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 :)

2010-05-30T18:56:00.001-07:00

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 !

2010-05-25T14:45:00.000-07:00

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 ???

2010-05-24T21:47:00.000-07:00

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 !!

2010-05-22T09:21:00.001-07:00

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 !

2010-05-20T20:33:00.000-07:00

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 !

What ?? A run ? Total ADHD post...

2010-05-16T16:51:00.000-07:00

That's right ... I tried a run (in the loosest of terms) on Saturday. 3.5 miles along the waterfront. It was tolerable. I did do what the snazzy running Dr. said to do and I ran a bit and walked a bit and ran a bit and walked a bit. Ultimately, Frank did OK... swelled up and turned fiery red, but not a ton of pain. So I'm OK with that. Although, I apparently have misplaced my lungs in the last few months. I need to locate them pronto !! The remainder of Saturday included a mixed leg / arm workout out at Golds, and a basket of sweet potato fries :) YUM

Sunday was a gym day again ... did a decent workout and called it good.

We'll see how 'running' goes in the future ! Frank doesn't like the clip shoes (for the bike)yet, so we'll give it some more time. This weekend was the Bay to Breakers race in San Fran. Everyone says it's a way fun race. I'm putting it on my list :)

AND... 16 days left to Vegas. My goal is less carbs, some type of cardio / weight activity EVERY day and, are you sitting down, no alcohol until Vegas. SPEAKING of alcohol... um, Belvedere Pink Grapefruit... hellllooo...

However, as it is margarita weather, as always, my fav margarita recipe:

Skinny Girl Margarita

2 oz of blanco (clear) tequila

a splash of fresh lime juice

a splash of triple sec or Gran Marnier or Cointreau

shake, pour over ice. YUM !

- regular tequila is usually around 100 calories for a shot (1.5 oz).

- blanco tequila is usually around 70 calories for one ounce. So figure, 140 calories in this drink for the tequila.

Check out what Golds says about what you should be doing at a gym in your 40's :

In Your 40s...

FOCUS ON WEIGHT TRAINING

Why: Lean body mass decreases about 15% between the ages of 30 and 60, which means five to seven pounds of muscle lost each decade. Plus, weight training slows memory loss. In a 2006 study in the Journal of Aging and Physical Activity, Brandeis University researchers found that strength training increased the participants' memory span. The higher the resistance, the more memory improved.

1. Start with the legs... Doing squats and lunges can help alleviate knee problems that often develop later in life — problems that ultimately may prevent you from leading an active, fend-for-yourself lifestyle.
2. ...but don't ignore the lower back. You've probably been sitting at a computer for decades now, so it's high time to strengthen those weak core muscles in the stomach and lower back.
And they include a link to a Core workout although I'm iffy on the 'wheel' thingy. I think you can do the same thing, with better results on a ball. And instead of the 'stability ball back extensions', I use the Roman chair and a 8 pound medicine ball. Easier on the lower back for me.
LTIMATE CORE WORKOUT OF 6 ESSENTIAL EXERCISES.
Start with 10 minutes of cardio, and end with five minutes of stretching. Don't forget to hydrate throughout. Do this routine three times a week, and you'll start to see results within a month.
STABILITY BALL CRUNCHES
Three sets of 10 reps
Lie back on a stability ball, with your feet flat on the floor and your body forming a 45-degree angle with the ball. Cross your hands and place them on your upper chest. Contract your abs to lift your torso five to 10 inches off the ball, keeping your feet and neck stable, then slowly lower back down.
Our expert says: "If you're up for a bigger challenge, curl your left shoulder toward your right knee, alternating sides with each rep."
STABILITY BALL BACK EXTENSION
Three sets of 10
Lie facedown on a stability ball, with your feet about hip-distance apart behind and supporting you. Hold your arms out Superman-style and slowly lift yourself up. Drop your chin to the ball, and elevate your upper torso so that your back and rear are in a straight line; be sure not to overextend into a curve.
Our expert says: "This is an amazing lower-back exercise that also recruits the hamstrings and glutes. For a deeper burn, hold a light weight in each hand as you elevate."
ELBOW PLANK
Lie on your stomach in a pushup position. Keep your arms bent, with palms and forearms on the floor and legs extended straight out, and be up on your toes. Contract your ab muscles and slowly lift your torso off the floor, keeping your palms, elbows, forearms and toes on the floor. Hold the position for 45 seconds, then slowly drop and recover for 30 seconds.
Our expert says: "When you feel stronger, increase your hold time up to a minute."
SQUATS
Three sets of 12
That's right, squats. This one exercise can have a major impact on your core. Place a stability ball between your mid-back and a wall. Stand with your feet hip-distance apart; keep your back straight and your head up. Bend your knees, drop your torso. Lower your butt toward the floor, the ball rolling with you as you move, as if you were sitting in a chair. As you stand back up, push through the heels of your feet. For more of a challenge, hold a five-pound barbell (or whatever weight works for you) in each hand.
Our expert says: "This'll work everything — your abs, your glutes and your lower back — plus it helps develop strength and endurance."
SIDE TRUNK RAISE ON HYPEREXTENSION BENCH
Three sets of 12 on both sides
Position yourself sideways on the hyperextension bench so that one hip is resting on the large pad, and your feet are hooked under the foot pads, securing you. Let one arm hang down relaxed, the other rested on your hip or behind your head. Slowly exhale, contract your oblique muscles and lower your free arm toward the floor. Keep your neck straight and don't twist your upper body. Inhale as you return to the starting position. Alternate sides between each set.
Our expert says: "This is a major love-handle buster, since it works the side abdominal muscles. Hold a dumbbell in your free hand to make it more challenging."
THE AB WHEEL
Three sets of 10
An ab wheel is a small wheel with a handle on either side. With your knees bent and resting on the floor, contract your core and slightly tilt your pelvis back to prevent arching your lower back. Grab the handles on the wheel with both hands and hold it directly below your shoulders, keeping your arms straight. Roll the wheel straight out in front of you, moving it far enough to work all of your ab muscles. (Trust us, you'll feel it.) Squeeze your abs, use your lower-back muscles, and pull the wheel back toward you.
Our expert says: "This one will make you sweat. For more of a challenge, push the wheel laterally to work your oblique and intercostal ab muscles."

BOSU

2010-05-11T21:12:00.001-07:00

love love love my Bosu Ball. If you don't have one, you should get one. And fortunately, Golds has tons of them, and oddly, the ones on the 'boy side' of the gym are always available :) I do most of the basic arm exercises on the Bosu, shoulder press, front and side raises, etc. And of course... my fav... lunges and squats. In the good ol' days, when I was a gym rat 5 days a week, I'd use the Bosu to do reverse lunges (below) with the Smith rack. woot woot ! I'll get there again :) Great to get your heart rate up too, so you can get some good cardio going while you are doing some weight training. I do the 'step-ups'... only side to side, quick, 3 sets of 20 - 25 reps back and forth (on each leg) So, check it out. And get a Bosu !

Bosu Ball Squats - Bosu Upside Down
Bosu ball squats with bosu upside down stability ball exercise with picture and video.

Video Problems?

Bosu Ball Squats - Bosu upside down
This is an advanced exercise. Flip the Bosu upside down. Slowly step on the Bosu with feet should width apart. Contract your core to stabilize the body. Inhale and slowly lower your bottom to the Bosu by bending the knees. Keep all of your body weight centered on the Bosu. Without pausing, slowly exhale as you raise your body by straightening the legs. Do this exercise slowly and try to keep the top of the Bosu stable.

Video Problems?

Bosu Ball Lunges - Foot Behind on Bosu
With eyes looking forward and back straight, place one foot behind you on the center of the Bosu. With feet should width apart, your front foot should be far enough forward so that the knee does not pass the ankle as you are lunging down. Inhale as you bend the front leg and bring the hips towards the ground. Do not lean forward. Your back leg on the Bosu should bend slightly until the knee touches the Bosu. As you bend your front knee, your thigh and lower leg will form a right angle. Do not let the front knee extend over your ankle and foot and be sure to keep your back and neck straight. Before you exhale, pause briefly. Slowly lift the body by straightening the front leg. Complete a full set with one leg and switch legs when the set is completed. You can also add a weight in each hand for an added resistance.

Bosu Ball: Step-up
Bosu Ball Step-up stability exercise with picture and video.

Video Problems?

Step-up

This exercise is great for the beginner who is working on core strength or an improvement in balance. Stand directly behind the Bosu with your feet shoulder-width apart. While breathing steadily, step on the Bosu with the right foot, followed by the left foot. Tighten the core for stabilization. Slowly step down with the right foot, followed by the left foot. Repeat but this time start with the other foot. If you have a strong core, complete this exercise quickly. For added resistance, hold a weight in each hand when performing this exercise.

what an excellent suggestion...

2010-05-06T13:25:00.000-07:00

I stole this from a Seattle PI blog by a runner chick. I love this idea. And if you don't think you can run a race or a half marathon or a marathon, go watch the finish line sometime. You'll be AMAZED and the variety of people crossing that line, big, small, young, old, tall, short, some in fancy gear, some in just regular gear, but every single one of them will have a smile. It might be a pained, exhausted 'i'm never doing this again' smile, but they'll be smiling :)

Sunday morning I got up at the crack of dawn to volunteer for the Tacoma City Marathon. I made the commitment to do this a couple of weeks ago because I figured I need to see inspiration first hand to stay inspired. It worked.

I worked at the finish line because I figured that would be the most exciting area. The people finishing the 5k were fun enough but the real excitement (for me anyway) came when the half marathoners were crossing the finish line. They were red and sweaty and looked exhausted. It was beautiful. One girl actually collapsed as soon as she crossed the finish. I cried a little bit on a few different occasions. I was green with envy.

I should add, that my job was to remove the timing chips from the runners' ankles. I noted how hard it looked for them to just lift up their ankles onto a crate for me. These people pushed themselves to their absolute limit. I ask you now, what is more exciting than that? I can't think of much.

Then, just when I thought it couldn't get any more interesting, here come the marathoners. I could not believe these animals just ran 26.2 miles. I mean, I talk about doing it myself but these people just did it. The runners looked like they were confident, accomplished and proud when they crossed the finish. No one looked regretful.

I had to cut my time short so I wasn't able to see all of the finishers. It was my daughter's birthday and I had to get home before she woke up. What I took with me from this experience with last me a lifetime, no doubt.

I have heard from non-runners time and time again that we "marathon training folk" are crazy. If you think about it, we are. Who in their right mind can look at complete and utter exhaustion as something exciting? Who in the world can feel butterflies in their stomach and pounding in their chest just from merely talking about crossing a finish line or signing up for a big race? Who with any brain function thinks it's fun to get up at 5 in the morning to put their body through near death experiences?

Runners do. And it's awesome.

If you are reading this, and are thinking about training for a race, or are in the midst of your training for a race, I urge you to volunteer at a finish line. See what it's like. Get a feel for the glory. If nothing else, you will know in your heart if you are made for this. Hell, you might even get a free t-shirt or jacket to take home

"You're impatient"

2010-05-04T14:24:00.000-07:00

Today is the start of 7 weeks for Frank-en Toe. It's not looking good. It's not feeling good. And I went to the Dr and he says "You're impatient". It's still amazingly swollen and the joint on top of the foot and on the bottom is painful when I run, which I did for about 10 minutes on a treadmill. The joint pain isn't from the surgery, but probably a by-product of the damn black boot I had to wear for 5 weeks. He says the joint just needs to work back into 'being a joint' and not 'being immobile". "You were very active so the joints were used to moving all the time. In the boot they can't move, be patient" Option one, the anti inflammatory cream. Alrighty then, I'll do that. Rub that on 4 times a day. I go back in 4 weeks. Option two is cortisone shots. Great.

In the meantime, I've been hitting my new stellar Gold's Gym on the weekends. love it !!! And currently cutting calories... including my favorite alcohol calories :(

This was interesting - the calorie count thingy says about me - and I do like they said cut out 500 calories, which in my pea brain is literally, don't eat 500 calories. But eat 200 fewer and burn 300 is a snazzy option !!

Your Results:

You need 1862 calories to maintain your current weight

You need to eliminate 500 calories a day to lose weight. We recommend you do that by a combination of diet and exercise, e.g., eat 200 fewer calories and burn 300 calories through exercise.

Healthy Habit: You Count Calories

The key to weight loss: Take in fewer calories than your body needs to maintain your current weight and you will drop pounds. But only 11% of Americans correctly estimate their ideal daily calorie requirements, according to a recent survey. The rest of us tend to overestimate, says Bonnie Taub-Dix, RD, a spokesperson for the American Dietetic Association, and that's what keeps you from losing weight. Let's say you assume that a target of 2,000 calories per day will allow you to get to your weight goal, but it really takes 1,800: Those extra 200 are enough to keep an additional 20 pounds on your frame.

Do It Better
Determine the right number of calories you need each day — and stick to it

Get Your Max Intake
Go to prevention.com/caloriecalculator and plug in the weight you want to be (as well as your height, age, and activity level) to get your daily calorie allowance.

Divvy it Up
Set limits on your meals and snacks. If 1,800 calories is your max, split it into three 500-calorie meals and one 300-calorie snack.

Create a Custom Meal
If your favorite frozen entre has 500 calories, that's all you get. Find one for 300, however, and you can have some fresh fruit and a small salad with it.

Frank and Golds

2010-04-25T18:52:00.000-07:00

This is Frank ... after Day 2 of a Gold's workout weekend ...

The 27th of the month is 42 days from surgery. Frank is not looking so hot. Just sayin'. He's not feeling 100 percent either. I'd put him at 75 percent. I go back to see the evil dr on the May 4th. I think I'll be 100 percent by then !

This weekend... soooo thrilled. Went to to the gym on both Saturday and Sunday. Managed to get a killer arm / ab work out in. AND then another decent leg workout with some more abs and a few arm things for good measure the next day. Felt good to be back ! I forgot how much I like weight training !

That being said... I'm up to my usual scheming... www.napa2sonoma.com 1/2 marathon in July of 2011. Anyone interested ?? could be fun !

Interesting workout plan based on your body type.. check it out here :

http://www.womenshealthmag.com/fitness/best-workout-for-your-body-type

We had a beautiful day last weekend that included homemade sangria and a par-tay with friends on the roof... and in that spirit... of sun and an occasional libation:

Coconut-Lime Chicken & Snow Peas

From: EatingWell

Double the flavor, halve the work--simply by using the same tangy combination of coconut milk, lime juice and brown sugar for both poaching the chicken and dressing the salad. Crisp romaine lettuce, cabbage and snow peas add freshness and an irresistible crunch.

Servings: 2 servings

Prep: 35 mins

Total: 35 mins

INGREDIENTS

1 cup "lite" coconut milk , (see Tips for Two)

1/4 cup lime juice

2 tablespoons brown sugar

1/2 teaspoon salt

8 ounces chicken tenders

4 cups shredded romaine lettuce

1 cup shredded red cabbage

1 cup sliced snow peas

3 tablespoons minced fresh cilantro

2 tablespoons minced red onion

DIRECTIONS

1. Preheat oven to 400 degrees F . 2 . Whisk coconut milk, lime juice, sugar and salt in an 8-by-8-inch glass baking dish. Transfer 1/4 cup of the dressing to a large bowl; set aside. Place chicken in the baking dish; bake until cooked through, about 20 minutes.

2. Meanwhile, add lettuce, cabbage, snow peas, cilantro and onion to the large bowl with the dressing; toss to coat. Divide between 2 plates.

3. Transfer the chicken to a cutting board and thinly slice. Arrange the chicken slices on top of the salads. Drizzle 1 tablespoon of the coconut cooking liquid over each of the salads.

Tips:
Tips for Two: Refrigerate leftover coconut milk for up to 4 days or freeze for up to 2 months. Use to make extra Coconut-Lime Dressing; drizzle on sliced fresh fruit; use as some of the liquid for cooking rice; make a Pineapple-Coconut Frappe.

MAKE AHEAD TIP: The dressing (Step 2) will keep for up to 2 days.

NUTRITION FACTS

Calories 186, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 67 mg, Sodium 191 mg, Carbohydrate 14 g, Fiber 4 g, Protein 29 g, Potassium 473 mg. Daily Values: Vitamin A 140%, Vitamin C 120%, Iron 15%. Exchanges: Vegetable 2,Lean Meat 4.
Percent Daily Values are based on a 2,000 calorie diet

Yum, fiber and a new name :)

2010-04-19T19:54:00.001-07:00

Alrighty then, I found Frosted Mini Wheats Chocolate "mini bites". Love 'em ! And I totally don't pay attention to fiber count... what with calories and protein and my total lack of math skills, no fiber counting too. However, the other day the vet suggested feeding green beans to the dog. Low in calories and tons of fiber = the dog thinks she's full. Hmmm... does that work on people too ? Anyway, I started thinking about fiber. And hey, we actually need the stuff ! From Harvard :

Daily Fiber Requirements

The Institute of Medicine recommends that children and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day. That means a person who eats 2,500 calories each day should get at least 35 grams of fiber daily, while a person who eats 1,700 calories each day needs somewhat less fiber—about 24 grams. A toddler who eats only 1,300 calories each day needs about 18 grams of fiber.

They say that women between the ages of 31-50 who consume around 1700 calories on average a day should have 25 grams of fiber. Good to know ! I found the snazzy chocolate mini wheats, and while I wasn't thinking about fiber when I picked them up, as I was munching on them I realized that hey... I'm eating fiber !

The toe is surviving. It's not pretty. But I'm in big girl shoes again :) And... I went to the gym on Saturday morning. Did upper body and a few ab moves and my arms are killing me today ! I need to remember that I cannot lift the weight I was doing two years ago when I was in the gym 4 days a week ! HA ! Lower weight , same reps. Makes sense :) I walked to the gym, meandered thru the downtown shopping area, walked home. And on Sunday it was down to the Market, wander down 5th, thru a few stores and back home. My toe was NOT pleased. It tends to swell, quickly, and somewhat painfully. I need to have a little more patience with the newly named "Frank" toe. Frank... short for frankfurter (when it's all swollen up !) or Frankenstein, when it just isn't looking so healthy. But again, I don't care about looks, I wanna be able to run without ouching. It'll get there... And I TOTALLY got busted the other day. I was looking at the Napa to Sonoma Wine Country Half Marathon... sounds kinda fun. And Rob walks by, sees the computer and says "I thought we weren't doing half marathons anymore"... ooopppsss A girl can dream right ?

THE PIN IS OUT !

2010-04-13T19:28:00.000-07:00

wahoooo ! Still in the boot for one more week... that was unexpected. I took my lonely right foot Asic in hoping hoping hoping. But oh well. One more week... I can survive. (toe pic at the bottom... nice hole in the top... and be nice, I know I know, I need a pedicure, but hey... it's been wrapped up in bandages for 4 weeks ! blech)

The Boston Marathon is this weekend. Amazing. Just FYI - per the Boston Marathon website, while frowned upon, you can in fact use your iPod, unless you are an athlete eligible for prize money. Alrighty then... most runners will have their iPods blaring !

Totally been wanting pasta lately... check out this recipe. I might try this one day this weekend :

	Mac 'n cheese doesn't need to be a fluorescent shade of orange to stand up to the competition. It tastes AMAZING, and it's as simple as A-B-C, 1-2-3, Do-Re-Mi. (P.S. The cheesy cauliflower works perfectly here -- trust us!) *Ingredients:* 1 package Green Giant Family Size Cauliflower & Three Cheese Sauce (freezer aisle) 2 cups uncooked Ronzoni Healthy Harvest Whole Wheat Blend Rotini Pasta (or another whole-wheat or whole-wheat-blend pasta) 3 wedges The Laughing Cow Light Original Swiss cheese Optional: salt and black pepper, to taste *Directions:* Prepare pasta according to the instructions on the box, and then drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 12 - 16 minutes, until sauce has melted and cauliflower is hot. Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside. Unwrap cheese wedges and place in a small microwave-safe dish. Microwave for 30 seconds. Stir until smooth, and then add to the bowl. Mix thoroughly, ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. If you like, season to taste with salt and pepper. Enjoy! MAKES 4 SERVINGs
	Serving Size: 1 cup Calories: 202 Fat: 4.5g Sodium: 825mg Carbs: 36g Fiber: 5g Sugars: 6g Protein: 8.5g

Crab meister... and it's my diet and I'll drink if I want to !

2010-04-10T13:42:00.000-07:00

Been a 'lil crabby the last few days. Tired of the foot ouch, crabby with walking limpy, frustrated with waking up in the middle of the night about 2 dozen times. Wow... whiner. But, hopefully, I only have a couple of days left and all will be right again.

Check out the article in Self magazine with Chelsea Handler. She cracks me up... and this is a good article as she is like most of us, fairly busy, doesn't jump for joy to work out (but knows you have to), and doesn't want a restrictive diet. I think she's found a good balance. ahhhh... if all of us could be so lucky.... xoxox

By Claire Connors

Wearing her blond hair in sexy waves and simple white skinny jeans that show off her toned legs, Chelsea Handler looks much younger-and slimmer- then she does on her talk show, Chelsea Lately. Did she lose weight, or is she a victim of the dreaded camera-adds-10-pounds syndrome? "Well, TV does make you look 10 times fatter, you know," she says over a lunch of sushi, steamed clams, and a cucumber salad. "I went home to visit my family after my show first started, and my sister said tome, 'Oh you look good! We were going to say something about your weight because you look so big on TV! And then I looked at their TV, and I realized they had it on wide-screen! I'm like, 'Oh of course I look big! Take it off wide-screen, you losers.'"

Still, it could have easily gone the other way. To get her fit, healthy body, the New Jersey-born comedian overcame bad family health history (after a long battle with cancer, her mom died four years ago, her dad has had quadruple-bypass surgery); a deep affection for high-calorie cocktails, fast food, and salty snacks; and a longtime inability to stick to an exercise routine.

Chelsea knew she needed to make some lifestyle changes. So she hired a nutritionist and revved up her workout plan-and is in better shape now than she was when she was a teenager. "I just turned 35, and it feels like a brand-new year for me," says Chelsea, whose third book, Chelsea Chelsea Bang Bang, was just released. "Not only am I fitter, I feel more energized and focused too."

"I was born with a french fry in my mouth"

"My parents were not the healthiest eaters." Says Chelsea, who, growing up, was allowed to nibble on Yodels and Doritos between meals. "My mom was a great cook, but her idea of light after-school snack was mac' and cheese and brownies. So of course I was like, 'Why am I 15 and struggling with my weight?' It took me a long time to deprogram myself after I moved to L.A." For eight years, she went from one extreme to another, eating junk food and then starving herself to lose the weight. "Even when I thought I was making healthy choices, I wasn't." she says. "I didn't know, for example, that a salad with 3 pounds of dressing isn't a good thing!" When she got fed up with yo-yo dieting, she found a nutritionist who taught her to make healthier food choices and to eat more often during the day. "I love food," says Chelsea, as she digs into a bowl of edamame. "I need to eat! I could never do juice cleanses or not cheat once in a while!"

"It's my diet, and I'll drink if I want to!"

While Chelsea was ready to commit to a new health plan, there was one thing she wasn't willing to give up. "I told my nutritionist, 'I'm not going to quit drinking. I love to hang out with my girlfriends and have cocktails and dinner, it's how I relax,'" she says. "He explained that calorie-wise vodka isn't so bad, as long as you drink it with soda. Knowing I could have drink made it easier to stick to the program."

For the most part, Chelsea eats fresh wholesome foods-avoiding anything processed-whenever possible. Her day typically begins with a bowl of oatmeal mixed with a scoop of protein powder and a spoonful of ground flax seeds. Turkey and an arugula salad with shaved Parmesan-no dressing-is always her midmorning snack, and for lunch, she usually has sushi. Her brother, who's a chef, often cooks for her-favorites include grilled sea bass, chicken, and green salad with turkey meat loaf. Even her indulgences make sense: For a quick on-set snack, she'll open a small bag of Doritos (old habits die hard!), have two or three, and throw the rest away. But her all-time favorite splurge is, luckily 3,000 miles from home. "There's a diner in New Jersey that makes steak fries with melted mozzarella that you dip in gravy," she says, eyes glazing over at the memory. "Every time I eat there, I'm like, "Can I move in here, please?' Seriously, why would I ever leave?"

"I was a fitness fiasco—until I found Pilates"

Although she's always been active, Chelsea says finding a workout she loves-and can commit to-has been a huge challenge. "I've tried them all," she admits. "But I'd usually end up quitting because I'd get bored. Or, as with yoga, after months of doing it, I'd still have belly flab.

"And doing cardio at the gym can be so annoying! I hate it when there are 50 treadmills and I'm the only one there, but then someone just hops on the machine right next to me! Hello!"

Pilates, however, is just the right fit. "It's been the most gentle on my body," says Chelsea. "I'm longer and leaner and much more graceful. I can honestly say it's changed my body-and my life."

hey ! even I can do this !

2010-04-06T20:48:00.000-07:00

Not that I want to be uber-speedy... 'cause that'll never happen... but it'd be nice to be a bit faster than my usual manatee pace of 11 minute miles :) This is a simple to follow training plan to have faster 5ks... hhhmmmm .... once I get a running shoe back on my right foot, I'm IN !

Good stuff

2010-04-05T20:03:00.000-07:00

This is the start of week 4 of foot confinement. I'm tolerating... one more week 'till the pin comes out. And HOPEFULLY I'll be able to wear a normal shoe on THAT day. I'm taking one with me to the Dr. Just in case. If that goes as planned, two weeks of no impact stuff, and then... TA DA ... back on the road ! I'm hoping hoping hoping to be able to get a short, slow, easy run by Saturday May 1st. That's what I'm shootin' for.

Check out this link for all kinds of fitness calculators... http://www.active.com/fitness/calculators/bodyfat/

Everything from from BMI to pace to Target Heart Rate. Love that !

And on the calculator / number front, this is fantastic news. Here in Seattle this is already mandatory, and honestly, for most places, I look on-line at their website to see the nutritional data, but to have it visible will be STELLAR ! From the NY Times:

Calorie Data to Be Posted at Most Chains

By STEPHANIE ROSENBLOOM

Buried deep in the health care legislation that President Obama signed on Tuesday is a new requirement that will affect any American who walks into a McDonald’s, Starbucks or Burger King. Every big restaurant chain in the nation will now be required to put calorie information on their menus and drive-through signs.

In other words, as soon as 2011 it will be impossible to chomp down on a Big Mac without knowing that it contains over 500 calories, more than a quarter of the Agriculture Department’s 2,000-calorie daily guideline.

The legislation also requires labels on food items in vending machines, meaning that anybody tempted by a king-size Snickers bar will know up front that it packs 440 calories.

The measure is intended to create a national policy modeled on a requirement that has already taken effect in New York City and was to go into effect in 2011 in places like California and Oregon. The new federal law requires restaurant chains with 20 or more outlets to disclose calorie counts on their food items and supply information on how many calories a healthy person should eat in a day.

“I think it is an historic development,” said Kelly D. Brownell, director of the Rudd Center for Food Policy and Obesity at Yale. Consumers spend more than half their food dollars outside of the home, he said, “and when people eat away from home they eat more and they eat worse. And part of the reason may be because they don’t know what’s in fast foods, and they’re often shocked to find out.”

While Mr. Brownell acknowledged that some consumers will ignore the nutritional information, he said labeling would affect the decisions of enough people to create a public health benefit.

“The broader issue is that this firmly establishes the government’s role in improving the nation’s nutrition,” he said.

The measure was approved by Congress with little public discussion, in part because restaurant chains supported it. They had spent years fighting such requirements, but they were slowly losing the battle. Confronting a potential patchwork of conflicting requirements adopted by states and cities, they finally asked Congress to create a single national standard.

“We have been strong advocates and supporters in trying to ensure this provision became law, and are extremely pleased that it was signed into law today,” Sue Hensley, a spokeswoman for the National Restaurant Association, said on Tuesday. “The association and the industry were supportive because consumers will see the same types of information in more than 200,000 restaurant locations across the country.”

Exactly when consumers will see that information is unclear, however. The legislation requires the Food and Drug Administration to propose specific regulations no later than a year from now, but completing the rules could take longer. If a legal battle ensues, as often happens with new federal regulations, the effective date could conceivably be years away.

Passage of the measure provoked aggravation among some free-enterprise groups, who saw it as another unnecessary government intrusion into private decision-making. Critics of the new law also contend that there is little evidence to show that menu labeling leads people to eat better.

“Frankly, it seems to me that whether I’m buying an apple or a Big Mac from McDonald’s, if they want to sell it to me without any information, I have a perfect right to buy it,” said Sam Kazman, general counsel for the Competitive Enterprise Institute, a free-market advocacy group. “This simply is not a federal issue.”

Under the new legislation, restaurants will be required to display calorie information for standard menu items as well as calories for each serving of food at a salad bar or a buffet line. The chains will not have to post calorie information for daily specials and limited-time items.

More than a dozen states have been considering labeling measures or have already passed them, though many have not yet taken effect. The new legislation overrides many existing laws, though some localities will be able to continue enforcing rules that are more stringent than the federal requirements. New York City, for instance, is expected to continue requiring chains with 15 or more outlets to post nutritional data, compared with the standard of 20 outlets in the federal law.

Supporters of the legislation say that even if menu labeling does not inspire consumers to eat better, they should be told what they are putting in their mouths.

“You don’t need a study that proves anything,” Mr. Brownell said. “You just have a right to know.”

Mr. Kazman said that consumers who want that information could look it up on the Internet. And he added that he was concerned that if Americans did not slim down as a result of menu labeling, the government might require restaurants to take further action.

“They’ll decide the font’s not big enough or the words are not scary enough and they’ll push for more,” he said. “I don’t think this is taking us down a very appetizing course.”

Majority wins

2010-03-30T19:05:00.001-07:00

Blog stays up I guess ! Majority response was to keep it going. So I will.

Latest toe picture at the bottom... yep, stitches and pin still intact :(

Dr appt didn't go as I planned. Pin and stitches stay in until April 12th. Which, I guess, isn't terrible. In looking at the sunny side, bottom line, the boot thingy will be on until around that time anyway. So, hey, the pin sticking out (pic at bottom) while somewhat uncomfortable and tends to ache a bit (and if I turn or bend the foot the wrong way, I know it right away !), isn't sooo bad. Although, I do feel like a dog with a cone on. Just because I think I'm going to run into something and I am terribly guarded with the toe ! We were at at function on Saturday night with a group of people and there were tons of kids wandering around and I spent most of the time with my foot tucked up behind me standing on one leg - I looked like a flamingo !

BAJA BOB offer o' the month !! Choose from two coupons: Get 10% OFF with coupon code* BAJA31010 OR Get 15% OFF on orders of $40 or more with coupon code* BAJA31015. Expires 4/4/10. Love that guy :)

And this is kinda long... but good information about nutrition in general. And while it refers to a "runners diet".. ultimately this will work for any person who is working out !

The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD March 2010

Figuring Out Your Sports Diet: Tips for Label Readers

“What percent of my calories should come from carbs, protein and fat?”
“Orange juice has 24 grams sugar. Isn’t that bad...???”
“I stopped eating peanut butter; the label says it has 16 grams of fat!!!”

If you are like many runners, you feel totally confused about what to eat. You listen to a plethora of nutrition experts, read food labels, and then try to piece the information together to build a better sports diet. Yet, you end up with lots of questions, like what percent of calories should come from carbs, protein and fat: 40-30-30% or 60-15-25%?
According to the American Dietetic Association's Position Stand on Nutrition & Athletic Performance, percentages are not the way to calculate a sports diet. Here's one example why:
• If you are a trying to drop five pounds to be lighter for a race and are eating only 1,600 calories a day, 10-15% of calories from protein translates into 160-240 calories of protein. That’s the equivalent of 40-60 grams protein. (There are 4 calories/gram protein.) That’s way too little. The runner who weighs 140 lbs. would need almost double that amount, because dieting athletes should target about 0.8 grams protein per pound of body weight (1.7 g pro/kg).

Assessing your diet
Instead of getting overwhelmed by percentages of calories, I suggest you envision a dinner plate. The goal is for 2/3 to 3/4 of the plate to be filled with carb-based foods (such as brown rice and broccoli) and 1/4 to 1/3 filled with a protein-rich food (such as a piece of fish). The plate-method is far easier than calculating grams of carbs, protein and fat!

But, if you are curious about your food intake and want to learn more about what you eat, you can track your diet on websites such as MyDailyPlate.com, fitday.com or sparkpeople.com. One critical key when assessing your diet is to weigh and measure your food so you know exactly how much you actually eat and not just guess. (Hmm. I guess that’s about 1 cup of oatmeal...) Be honest now; people tend to change what they eat when they have to record it. Be sure to include the Munchkin someone brought into the office, the Hershey’s Kiss from the candy jar, the French fry you snitched....

By tracking your intake for three or four days, you'll get a good snapshot of your training diet. Ideally, a runner who routinely trains hard wants to consume about:
• 2.5 to 4.5 gram carbohydrate/lb body weight (6 to 10 g/kg)
• 0.5 to 0.8 gram protein/lb body weight (1.2 to 1.7 g/kg)
• the rest of the calories from fat (no less than 20% of calories from fat).
If you are consuming more than 2,000 calories of day from primarily nutrient-dense food, a diet analysis will help you discover you likely consume abundant vitamins and minerals—and get more than 100% of the Daily Value. (This may lead you to question if you actually need that vitamin pill after all!)

Making sense of information on food labels
Here are some food label questions runners ask me about the carbs, protein and fats in their diets. Perhaps this information will help address your confusion as well.

Q. Is it OK to have 2% milk (with 5 grams fat) on my cereal instead of watery skim milk (with 0 grams fat)? It tastes better and is more satisfying.
A. Yes, as long as you budget the rest of your day's fat intake. That is, if you enjoy 2% milk on cereal, then simply choose less mayo, cheese and fatty foods at other meals. Even dieting runners should consume at least 40 grams of (primarily healthful) fat per day.

Q. Should I avoid peanut butter because it has 16 grams of fat?
A. No! About 25% of your calories can appropriately come from fat. That means the typical female runner can enjoy 600 calories (~65 grams) of fat per day. Peanut butter can easily fit within your fat-budget. Plus, peanut butter’s fat is health-protective. People who enjoy peanut butter and nuts five or more times a week reduce their risk of heart disease and diabetes by more than 20%. Perhaps you want to enjoy peanut butter twice a day?!

Q. The label says 2 tablespoons of Skippy peanut butter has 3 grams of added sugar. Isn’t that bad?
A. Three grams of sugar equates to 12 calories of sugar. This is far less than the jelly that goes on a PB&J sandwich, as well as a fraction of the sugar in sports drinks and jellybeans. A standard guideline is 10% of calories can come from refined sugar. That equates to about 240 to 300 calories (60-75 grams) of sugar for most runners. You can choose how you want to spend those sugar-grams.

Q. Should I avoid orange juice because it has too much sugar?
A. All the calories in orange juice come from sugar, but along with that (natural) sugar, you get abundant vitamin C (to boost your immune system), potassium (to protect against high blood pressure), folate (to protect against birth defects) and numerous other health-protective nutrients. The sugar in orange juice (and any type of sugar, for that matter) fuels your muscles. The nutrients that accompany that natural sugar are like spark plugs and help your body’s engine run stronger.
While eating the whole orange is preferable to drinking the juice, any form of fruit is better than none. That is, if you aren't going to make time to peel an orange, grabbing a glass of OJ for a morning eye-opener is a handy alternative—and is far preferable to grabbing just a coffee-to-go.

Q. The label on my protein bar contains it contains 20 grams of protein. How many of these bars should I eat in a day?
A. What makes you think you need any protein bars at all? Most hungry runners get the protein they need through normal meals and snacks. Consuming excess protein is a needless expense for most athletes.

Athletes who might benefit from protein bars include vegetarians, dieters or college students who eat limited meat from the dining hall. If that’s your case, track your protein intake by using the websites mentioned above to see if your protein intake comes up short. If it does, make the effort to eat extra Greek yogurt, tuna or cottage cheese—excellent sources of protein with a lower price (and better taste).

Q. How many grams of protein should I eat in a day?
A. For most runners, I recommend 0.5-0.8 grams protein/lb body weight (1.2 -1.7 g/kg). This equates to a moderate serving of protein-rich food at each meal (such as milk on breakfast cereal, sandwich at lunch, yogurt for a snack, and fish for dinner.) Even if you want to build muscle, your need for additional carbs to fuel the heavy lifting is higher than the need for extra protein. Be sure to enjoy carb-protein combinations that allow you to fill up on carbs and enjoy protein as the accompaniment. Filling up on primarily protein will leave your stomach full but your muscles unfed. That means, recover with a fruit-yogurt smoothie instead of a protein shake!

It's time I think.... we'll see

2010-03-27T16:38:00.000-07:00

Debating on ending the blogging... I feel like I'm not contributing much to the overall good health of the world these days :) And I'm not updating as much as I would like to. So, maybe it's time. I'll juggle this around for a few weeks and see. So far, the response has been NO - keep it going -

If you guys are good with me only posting once or twice a week, I think I'd keep it going.

I'll debate with myself and let you guys know ;)

IN THE MEANTIME ....

Did you see Jamie Oliver - the cutest Brit chef ever - on his new show Food Revolution. I love that guy. He was CRACKIN' me up. In the cafeteria of an elementary school looking at the hellish food we serve our kids. He actually looked frightened :) You can check out www.oprah.com for his ideas, his recipes and WHY you need this stuff in your pantry at all times:

Whole grain mustard

Extra-virgin olive oil
Sesame oil
White wine vinegar
Bread flour
Whole wheat flour
Baking powder
Dried yeast
Superfine sugar
Brown sugar
Confectioner's sugar
Unsweetened cocoa powder
Chow mein noodles
Canned cannellini beans
Canned kidney beans
Canned tuna
Canned coconut milk
Anchovies
Quick-cook couscous
Basmati rice
Brown rice
Oatmeal

Honey
Maple syrup
Almonds/hazelnuts or mixed nuts
Mixed seeds
Chicken, vegetable and beef broth stock cubes
Jarred pesto
Ketchup
Tabasco sauce
Mayonnaise
Dijon mustard
English mustard
Olive oil
Canola oil
Red wine vinegar
Balsamic vinegar
All-purpose flour
Cornstarch
Dried pasta
Canned garbanzo beans
Canned tomatoes
Baking powder
Soy sauce
Worcestershire sauce
Plain crackers—unsalted saltines

SPICES

Ground cinnamon

Chile powder
Dried oregano
Ground cumin
Ground coriander
Curry powder
Smoked paprika
Five-spice powder
Sea salt
Black peppercorns

FROZEN STUFF

Peas
Sugar snap peas
Green beans
Sweet corn
Fruits
Raw shrimp

Easy rules to follow... And.. the toe picture...

2010-03-21T11:54:00.001-07:00

Toe update: Picture at the bottom... in case you don't want to look :) Stitches still in, pin is doing OK.. but doc wants to try to keep it in as long as possible. He said when it worked its way out of the metatarsal bone (way down past my toe), I'd know, and to call him. Ouch :) I go back next week. Fingers crossed ! Today is day 7, so only 35 more days !!

Jenny Hadfield rocks... if you don't know her, you should - and she's got some killer training programs that even I can follow !! These are some simple, basic, easy to follow rules for eating in general...

How to Fuel for Weight Loss

As with any solid weight loss journey, fueling your body with healthy nutrient-rich foods is key. This isn't always an easy transition, however the good news is you will feel the difference through energy levels and mood even with the smallest of changes. I'm an advocate for easing into things as changing too much too soon, can lead to frustration, deprivation and sabotage. Here are a few simple tricks you can incorporate into your eating routine. Keep is simple and real and develop a recipe that makes sense for you and your family.

Downsize your plate sizes. It is a little well-known fact that the size of our serving wear has increased in the last three decades, and with it, so too have our portions. Choose a small plate for meals to avoid over-sized portions. Ladies, it's just like carrying a big purse. The more room you have, the more likely you are to stuff it! When dining out, split your meals with a friend or spouse, or ask for half of it in a to-go box before it is served. (amazing when you truly learn what a true portion size is ! I poured 4 ounces of white wine to see exactly how much it was... um yeah, not much ! )

Eat at the table. Avoid eating meals while driving, watching TV or even reading. You'll avoid overeating due to distraction, and break the bond between TV and food. (not easy for us, since we don't have a dining room table !)

Spice it up and slow it down. Adding a little spice to your foods raises your metabolism and can slow down the pace of eating. Focus on your food and learn to slow the pace of eating by chewing more slowly and thoroughly, and putting down your silverware after each bite. The more slowlyyou eat, the more time your body has to realize it is satisfied and full. Plus, thoroughly chewed food digests more quickly in your stomach. (side note on this... I totally use Hot Wing Sauce on everything ! spicy, minimal calories and adds tons of flavor. Or, salsa .. on just about everything !)

Fill up with fiber. Include foods that are high in fiber to fill you up and stabilize blood sugar levels. This will help you to avoid cravings. (I use protein - 110 calorie chocolate protein shakes (Pure Protein = yum)

Be timely. Plan your meals for the day and assure you have something to eat as you progress. Doing so will increase your energy, help you avoid missed meals, and prevent binging later in the day. Pack up your meals and have healthy snacks by your side at all times. (learning this ... plan ahead !)

Eat in, rather than out. Cooking at home gives you complete control of the quality of food, fat content and portion sizes. Not to mention it is much less expensive. Treat yourself to a dinner out every once in a while, but keep cooking at the home front.

Support your local farmers market. Look for your local farmer's market for fresh,organic fruits and vegetables. It's a great way to support your community and assure the quality and safety of your produce. (Duh - live by Pike Place !)

Eat foods and drinks with a short list of ingredients. Highly processed foods are quick and easy to prepare, but lack in the nutrient department and can lead to hypertension due to high sodium levels. Keep it real and reach for--or prepare--foods that are in essence "natural" and that have a list of five ingredients or less. Being mindful of what goes in your body is a great way to feeling better within a matter of days. (another new thing to learn - Rob is a great cook and can totally do this - and our grocery store has a great health food section that has alot of minimal ingredient quick to fix items, check out one of your bars one time and see all the ingredients , ouch !)

Coach Jenny Hadfield is the co-author of the best-selling Marathoning for Mortals, and the new Running for Mortals and Training for Mortals series. Coach Jenny has trained thousands of runners and walkers with her training plans.

I object ! and more food for thought :)

2010-03-21T10:21:00.000-07:00

I love Jeff Galloway, most of the time. I think he makes sense and has some great ideas that allows everyone, regardless of age, size, activity level etc, to get out there and get moving. But check out what he has published about "Recommended number of running/walking days per week by age:"

35 and under: no more than 5 days a week

36-45: no more than 4 running days a week [you may walk or cross train (XT) on 2 other days if desired]

46-59: run every other day/ up to 3 walk or XT* days, if desired

60+: 3 days a week/up to 3 walk or XT* days if desired

70+: 2 running days and 1 long walk day/ up to 3 other walk or XT* days

80+: One long run, one shorter run, and one long walk/ up to 2 other walk days

I cry foul. I don't think your AGE should dictate how many days you can run / walk. I know plenty of 40+ people that are in way better cardio shape than some 20 year olds. And I do agree with the 36 - 45 age range. That allows you 6 days of training a week. Whether it be running or weight training.

Just my small rant for the day :)

And as I'm on day 5 of my 42 day foot thing, I got some info from Runner's World that was kinda interesting regarding supplements, food and injuries. You all know that I already take calcium + fish oil + D3 + glucosamine and chrondroitan, but perhaps there's more I can be doing... and yes, I already get all the recommended protein !!

Pile on the protein. True, a high-carbohydrate diet will fuel your running. But many runners take this advice to the extreme, living on bagels, pasta, and energy bars. Besides carbohydrate, you also need 80 to 100 grams of protein a day to maintain your muscles and other soft tissues. A small 3-ounce serving of chicken provides about 25 grams of protein, a glass of milk 10, a soy burger 14, and a hard-boiled egg 6. If you're only eating one protein source a day, you're not consuming enough. Try to include some protein in every meal.

Don't forget zinc and iron. Runners often skimp on these two important trace nutrients found predominantly in red meat. Though research hasn't linked zinc and iron deficiency with increased injury rates, I've noticed the connection when working with injured athletes, and so have many of my sports-nutrition colleagues.

You need 15 milligrams of zinc and 18 milligrams of iron a day. Most runners don't consume nearly that much, which is why I recommend eating a zinc- and iron-fortified breakfast cereal or taking a multivitamin that contains both minerals. Foods that are good sources of both zinc and iron include lean beef, poultry, seafood, and lentils.

i'm a giant liar

2010-03-18T20:26:00.000-07:00

it hurts ... I like my 4 out of 10 better yesterday... it was still numb. It's a 12 out 10

aaahhhh tomorrow is a new day

wow ! I'm a blogger slacker !

2010-03-17T17:27:00.001-07:00

Look !! It's a giant mummy foot :) Day after toe surgery. It's doing OK. On a scale of 1-10 for uncomfortable, it's about a 4. It doesn't hurt hurt, just feels really really really sore. I think that's stellar !

Today, being St. Patricks Day and all, I sucked it up and went to see the Pipes and Drums play. I was good, I elevated it and just sat there. I wish I could have tolerated more, but the place was packed and I didn't want to get stepped on !

While walking around minimally and looking like a gimp, I've come to the sad sad conclusion, that I don't think I'm cut out for half marathons any longer. You know when my running dr said "girl, your old", it's kinda true. I don't feel old, but things just don't heal like they used to. I'm ok with that. I'm gonna focus on weight training and fun 5K's from now on - well, when I get this foot thing done with.

On that note, let's talk 5k's !!! I've got some favorites that I wanna do this summer.

LiveStrong 5K in June. Right here at the Seattle Center. Such a great atmosphere and a super easy fun run.
The Firecracker 5000. On midnight, the night before 4th of July ! Super fun ! Although, lessons learned from last time, don't drink Red Bull before the race !
The Top Pot Donut 5K around Greenlake ! I love that a donut place is sponsoring a 5k
IronGirl 10k or 5k around Greenlake in September. I love this one. Only girls, great fun.
and last, the Oktoberfest Brew-Ha-Ha 5k. Always a good time, with beer at the end !

Overall, I think that's a good line up. Basic, easy, fun.

And for the next 4-6 weeks, I'll be watching the caloric intake, and doing exactly as told :)

Once I'm back in the game, I gotta make sure that I'm not slackin or making excuses. With my new work hours, I get home a lot later... check out this excuse buster I found. I love the sentence "Don't confuse mental fatigue with physical fatigue".... pretty much says suck it up sister !

Late-day Roadblock: IT'S BEEN A LONG DAY AND YOU'RE BEAT

WHAT'S HAPPENING
Mental fatigue lowers dopamine, a brain chemical that makes you feel energized. Plus, blood sugar dips again between 5 and 7 p.m.
HURDLE IT
Don't confuse mental fatigue with physical fatigue. Researchers from Bangor University in Wales report that short-term mental fatigue doesn't impact the physical function. So it's your mind—not your body—that craves downtime. And running is the perfect antidote. "Running elevates your nervous system, which increases your sense of alertness," Moffitt says. Resist the urge to skip your run by packing your gear, changing at work, and going directly to the gym or trail. Even better, join—or start—an after-work running group. Keep your energy up with a snack before your run.

and we come to a screeching halt + GO REBS !

2010-03-12T19:38:00.000-08:00

Friday 12 March

Dear 100 Day WorkOut Challenge:

I love you. I love that you hold me accountable and make me do math. I love that you make me run when I don't want to. However, I think the time has come for us to part ways. You see, I can't play with you anymore. I'll give you 4 more days of my best efforts, then, you'll have to leave without me. Move on. Keep inspiring. Keep people workin'. Here's my last time with you:

Friday Day 19 = workout #15... one hour wind trainer ride
Saturday Day 20 = workout #16 ...3.5 mile waterfront run
Sunday Day 21 = workout #17 ... 3.75 mile St Pats Dash
Monday Day 22 = workout #18 ... 45 minutes on the AMT
Tuesday Day 23 = foot surgery :( no more impact for FOUR FOUR FOUR weeks.

Sincerely, Jodie

XXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXO

That being said, I have managed to lose 9 pounds in the last few months. Although, my clothes don't feel any different. Interesting.

So for the 4 weeks that I'm doing nothing and wearing a lovely geriatric teva sandal looking shoe thing on my foot, I will be monitoring the food intake CLOSELY.

I also will continue to post fun, inspiring, cool stuff I find on the blog. And... I do plan on signing up for the LiveStrong Challenge in June, as well as the IronGirl 10k in September. Who's in with me ???

OK... I'm off to set up the wind trainer, turn on the UNLV Rebels game, yell at the refs while riding and hopefully watch the Rebs beat those damn BYU Cougars. WOOT WOOT !

ow ow ow and WOOT WOOT !

2010-03-10T19:23:00.000-08:00

The sharp excruciating pain in my throat is apparently not shards of glass as I originally suspected. It's a cold thing :( . Yesterday I did manage to get in a 3.5 mile treadmill run and I felt pretty good. Today - not so much. I'm counting my 35-40 minute walk while dragging the dog around the city as a minimal cardio workout. That makes Day 17 Workout 14 for the 100 Day WorkOut Challenge. Still not too shabby !

I DO HAVE SOME AMAZING THRILLING NEWS !

From CNN - My brother -in - law sent it to me :) I'm workin' on health ladies !

First - make your SkinnyGirl Margarita - then read the CNN article !

The Skinny Girls Margarita

On the Rocks

What you’ll need:

* 2 oz of clear Tequila (100% agave, Patron Silver)
* (count 1, 2 while you pour, no need for measuring)
* A splash of fresh lime juice
* A splash of Cointreau, Grand Marnier or Triple Sec

Combine all ingredients over a glass of ice

Garnish with a lime wedge and salt (or sugar) if you’d like.

Makes one serving

(your looking at around 100-150 calories for this !)

Study: Women who drink are less likely to gain weight

Health.com

(Health.com) -- Some women avoid drinking calorie-filled cocktails, wine, and beer because they're worried about packing on the pounds. Now, a new study suggests that women who are moderate drinkers actually tend to gain less weight over time than teetotalers.

The risk of becoming overweight or obese falls as alcohol consumption rises, even when factors such as smoking, fruit and vegetable consumption, and physical activity are taken into account, the study found.

Women who consumed between 1.5 and 3 drinks daily had a 27 percent and 61 percent lower risk of becoming overweight or obese, respectively, than women who didn't drink at all, according to the study, which was published in the Archives of Internal Medicine.

However, the researchers did not look at how the participants' drinking may have affected their lives besides weight gain. Alcohol use can lead to health problems and "psychosocial problems," they point out, and they caution that appropriate alcohol intake differs for each individual and depends on a range of factors.

In addition to potentially causing problems at work and with relationships, daily alcohol consumption has a number of health risks, including a small increase in the risk of breast cancer.

Experts recommend that women drink no more than one alcoholic beverage a day, and that men limit themselves to two.

And if you don't drink, experts say, these findings shouldn't inspire you to start hitting the bottle.

"It won't change recommendations for my patients, I can say that for certain," says Scott Kahan, M.D., the co-director of the George Washington University Weight Management Program, in Washington, D.C. "If you don't drink, there's no reason to start."

But, he adds, "I think [the study] suggests that there's no need to quit or avoid alcohol if it's something you enjoy."

In the study, researchers at the Harvard School of Public Health and Brigham and Women's Hospital, in Boston, Massachusetts, surveyed 19,220 healthy, normal-weight women about their diet and drinking habits. Nearly 40 percent of the women didn't drink at all, and a very small number -- just 3 percent -- consumed more than about 2.5 drinks a day. Over the 13-year study period, 4 out of 10 women became overweight or obese.

The women who drank cut down on their calorie intake from food, especially carbohydrates, the study showed. However, total calorie intake did inch up as alcohol consumption increased; women who drank at least 2.5 drinks a day averaged about 1,800 calories a day, compared with 1,670 for teetotalers.

R. Curtis Ellison, M.D., the director of the Institute on Lifestyle and Health at the Boston University School of Medicine, says this study is the strongest evidence to date that calories from food and booze are not created equal.

"Many other studies that are not nearly as well done or as large as this suggest that calories from alcohol are metabolized differently," Ellison says. "The alcohol calories probably don't count as much as calories from a Hershey's bar."

Kahan says that the findings challenge the conventional wisdom about calories from alcohol. "The way that the body handles those calories very possibly might be very different from carbohydrates, fats, and proteins," he says. "It makes you wonder if we've been thinking about alcohol as a nutrient a little bit incorrectly."

One drawback of the study, Kahan adds, is that the researchers did not examine how alcohol consumption might influence weight gain in women who are already overweight or obese.

Another limitation, according to Ellison, is that the study contains no information on the role a woman's drinking patterns might have played -- whether, for instance, a glass of wine each day had a different effect than downing several drinks once or twice a week.

Although recovering alcoholics and people with uncontrolled epilepsy shouldn't drink, Ellison says, moderate alcohol consumption can have health benefits for people middle-aged and older, especially when it comes to heart health and stroke risk.

For most women, he adds, these benefits will outweigh the small increase in breast cancer risk associated with alcohol consumption. "I am someone who's a strong believer that substances in wine are helpful," he says.

Monday Monday...

2010-03-08T19:21:00.000-08:00

I'll admit it, without guilt, without stress, this weekend was a total workout loss. That being said, it was a total social extravaganza !!!

Friday = hustle my butt home from work and party with a great group of people and super amazing guests from CA :) I did have Baja Bob's margaritas !
Saturday = amazing beautiful day, I did a little jog along the waterfront, then spent hours being touristy down at the Market and downtown... I was walking.. that counts right ?
Sunday = go and show support for the StairClimbin' firefighters and applaud the pipers and drummers. Then, dinner with fantastic friends and a show at the 5th Ave.

OK... so not a whole lotta cardio going on there. But, you know what, it was A-OK !

Monday was supposed to be a happy lil' 5K on the trusty treadmill, but my throat feels like I swallowed shattered glass, so no breathing hard for me ! Instead, I did some stretching. And I think that counts for the 100 Day WorkOut Challenge :) So as of Monday, I am at Day 15 and workout # 12. I'll take it ! And next weekend is my last hurrah with the St. Pats Dash. 3 3/4 miles on Seattle streets with a bunch o' nuts dressed all in green.

As it seems I'm always crunched for time... I tend to grab a bar to eat and call it good. Either for breakfast, or for a quick pre or post work out snack. I got this from IronGirl and it's pretty interesting. Again, it falls into the "plan ahead" thing... gotta work on that...

Whenever you need a quick meal or snack, or want to cure a craving, there is certainly no shortage of bars at your local supermarket. From cereal bars, granola bars, energy bars and sport bars to meal replacement bars, protein bars and supplement bars, it is likely that you can find a bar, and a flavor, for every meal of the week. With 20+ items on the ingredient list of many commercial bars, not limited to: high fructose corn syrup, glycerin, partially hydrogenated oil, coconut oil, sugar, chocolate chunks, cocoa powder, salt, partially defatted peanut flour, artificial flavor, toffee bits, soy crisps, less than 1 percent of vitamins and minerals and a few dried fruits, nuts and seeds added in here and there, it would be wise to assume that your overvalued "healthy" and convenient snack (or meal) bar is nothing more than well-marketed candy bar.

Convenience, taste and portion control may be some of the reasons you favor a Larabar over green peppers and hummus for a snack. However, your athletic mindset may also lead you to believe that a sport bar will provide the nutrients you are lacking, foster performance gains and give an added boost to your day.

If more energy or boosts to your fitness level are in fact what you're looking for, manufactured products, even those made for the physically active, will not provide the necessary vitamins, minerals and satiating factors that your body would receive from real foods. While a meal replacement bar for breakfast is an excellent start for the non-breakfast eater, replacing whole foods for processed items, in an effort to loose weight or control/reduce calories, will only backfire in your quest to live a healthier and balanced life.

Although bars should only be consumed on occasion, there are definitely benefits of choosing a bar over a vending-machine snack. Eating a bar is much better than skipping a meal or snack. Bars are safer and affordable than weight-loss pills, convenient for rushed or delayed-situations (traveling, running errands, meetings, etc.) and require no calorie counting or measuring. Additionally, they do offer some nutritional value for people who have a poor appetite, no access to heart-healthy food choices or have occasional, extreme time constraints (ex. 6 a.m. - 7:55 a.m. workout followed by an 8:15 a.m. meeting).

Therefore, if you do need a bar, look for the following:
*Bars that are less than 220 calories for a snack and less than 400 calories for a meal bar. *Avoid bars containing high fructose corn syrup (look at ingredients)
*Avoid bars containing a high amount of sugar alcohols (may promote bloating or GI upset)
*Does not have a sugary-icy coating and is low in sugar
*Contains whole grains (at least 3 grams of fiber)
*The first five ingredients are quality (real) ingredients
*Does not contain partially hydrogenated oils (check trans fat on label)
*Contains no more than 2 grams of saturated fat (although no saturated fat is highly recommended) and is not high in fat
*Nutrition profile demonstrates a balance of healthy fats, protein and carbs (avoid sport bars for a snack/meal, which are typically high in carbohydrates and sugar)

Starting today, if you have a habit of choosing bars over real food, be sure to plan ahead with your meals and snacks. No matter how busy you are, appreciate the value of a consistent and nutritionally balanced diet in an effort to meet your daily and athletic needs. More so, by relying less on processed foods and more on whole foods, you will find yourself filling up on nutrient-dense foods and ultimately, consuming less calories throughout the day.
TIP: After looking at nutrition facts to evaluate the best bar for your nutritional needs, be sure to read the ingredient label to find out what you are actually eating.

Use the following guide to be a smart planner rather than a convenience eater

90 calories:
Instead of Chocolatey Drizzle Special K cereal bar
Fill up on ¼ cup skim milk + 1/3 cup instant oats + ½ tbsp. dark chocolate chips (all cooked together in microwave)

130 calories:
Instead of Strawberry Soy Joy bar
Fill up on ½ tbsp natural Peanut Butter + 5 large strawberries (sliced) on 1 multigrain WASA cracker

190 calories:
Instead of NatureValley Almond Crunch Roasted Nut Crunch
Fill up on 6 almonds + 10 peanuts + 10 pistachios on 3 ounces of plain Chobani Greek Yogurt

240 calories:
Instead of BananaNutBreadCliffBar
Fill up on 1/2 cup sliced banana + ½ tbsp natural Peanut Butter on 1 slice Nature's Own Double Fiber bread + 1 tbsp chopped walnuts + ½ tbsp honey

330 calories:
Instead of Myoplex Delux Chocolate Chip Protein bar
Fill up on 1 whole egg + ½ cup quinoa (cooked in water) + 1 ounce mozzarella part-skim cheese + 2 tbsp salsa over 1.5 cup spinach and 20 green pepper strips + 1 tbsp hummus

no this wasn't me ...

2010-03-03T14:36:00.001-08:00

Police are on their way to Greenlake to deal with a woman who stripped down and jumped in the lake at about 8:30 am.

Officers have called for a medic unit and an officer equipped with a Taser.
We'll let you know what happens.

Update @ 8:54: Police have located the Lady of the Lake but have not found her clothes. She wouldn't talk to officers and is being sent to Harborview.

8 for 9... that's right... I skipped a day !

2010-03-02T20:38:00.000-08:00

100 day workout challenge - I'm eight outta 9 ... The hip won yesterday and I took the day off. However, I gotta say, getting up on Monday morning and having my little Polar watch say "check your weekly progress" and have it say exercise count = 7 was kinda cool :) Today, somehow I managed 50 minutes on the windtrainer... it wasn't easy. Serious motivation issue.

Tomorrow is 'surgery consent' day. I'm completely stressed out about this stupid little piggy surgery. Seriously... it's a stupid little toe. It does hurt and it does look like a Shrek toe after any major walking / exercise. But knock me out and throw me on a surgery table is a bit stressful. Gotta weigh out the pros and cons I guess... if I wait, it's gonna get worse... and if I do it now it screws up my 100 day challenge and messes with my running schedule :(

OK... BAJA BOB !! Free shipping ! And if I do say so myself, the handy travel packets make one mean margarita ! Use FREESHIP310. Expires 3/7/10. I love that guy :)

Cool new finds... courtesy of Hungry Girl :

Luna Protein Bars - It takes a pretty good protein bar to impress us, and Luna has done it (no surprise there -- Luna rocks). These new, all-natural nougat-y bars come in Chocolate Peanut Butter, Cookie Dough, and Chocolate Cherry Almond. They taste really good (especially that choc-PB one!) and come in under 200 cals per bar. Each has 180 - 190 calories, 6 - 9g fat, 105 - 230mg sodium, 19 - 21g carbs, 3g fiber, 13 - 15g sugars, and 12g protein (POINTS® value 3 - 4*). Fuel up, people!

And oooohhhhh to dream..... wouldn't one of these be uber-fun ?

Run Wild Missoula Running Camp Retreat for Women

Tarkio, Montana

September 2010 Weekend: $250 double runwildmissoula.org

Think of this as your "girls just want to have fun" weekend running getaway. Run Wild started this camp last year to give women runners a comfortable setting to learn how to improve their running, exercise and relax. Unpretentious and laid-back, this retreat is for women who love to run.

Professional female runners lead workouts on both trails and roads for a total run time of 2.5 hours between Friday night and Sunday morning. In between runs, Camp Coordinator Eva Dunn-Froebig ensures a girly good time with yoga, foot soaks and do-it-yourself pedicures and massages.

Accommodations: The camp keeps costs low by using a member of the Run Wild Missoula Club's spacious home, located on the Clark Fork River just 50 miles west of Missoula, Montana.

Cuisine: Everyone helps prepare energizing and nutritious meals in true camp fashion. Fresh food is purchased daily.

What to Bring: Even though it's just one weekend, you'll want to check a bag, as you're encouraged to stow your favorite alcoholic beverage. Montana weather is unpredictable throughout fall, so pack running attire suitable for both warm and cool conditions, as well as comfortable clothing for yoga and lounging. Bring a swimsuit and a towel for the hot tub.

Run for Rejuvenation

Women's Quest Hawaii Relaxation Retreat The Big Island of Hawaii

March 2010 Week: $2,550 single, $2,200 double womensquest.com/retreats.htm

If your relationship with running has been all work and no play, prepare for radical change. Women's Quest puts renewal above racing. This retreat is for women looking to kick back and relax in a gorgeous island setting.

Daily runs are done in the gentle morning sun. Don't feel like running? No problem. Go for a hike, walk the beach or even sleep in. Founder and Director Colleen Cannon fills the rest of your days with ocean swims, snorkeling, kayaking, daily yoga and hikes around Volcanoes National Park. Learn a process she calls Heart's Desire, which includes journaling and creative exercises designed to unleash your dreams.

Accommodations: Sojourn at an ocean-side retreat center called Hale Kai on a secluded bay. You'll reside in an artsy bungalow set in a tropical garden.

Cuisine: Look forward to fresh gourmet meals served with a view. Dinners like creamy coconut curry topped with grilled fish are delivered with salads, tropical fruit and the best Kona coffee.

What to Bring: Think beachwear--hats, sunglasses, sundresses and strappy sandals. Runs are on the road, so one sturdy pair of running shoes that can double for hikes will do the trick. Bring a rain jacket for Volcanoes. Everything else should be your easy, breezy cozies--yoga pants, sarongs, organic cotton tanks.

It's not how you start ...

2010-02-28T15:25:00.001-08:00

OK - we all know that in general, I'm not a Nike fan. I love Lance - and (may I be struck down by lightening) they do make some good products, and I love what they do for "livestrong"

Today was day 7 of 7 in the 100 day Workout Challenge. I did 192 floors on the Stairmill. Whew. I also registered for the St Pats Dash. It's March 14th, and it's my last hurrah before the Shrek toe surgery.

I'm gonna be just fine :)

Keep working people...

6 for 6 !

2010-02-27T19:07:00.001-08:00

FINALLY ! A run around GreenLake ! It was actually nice out ... the rain came later. And I don't run the red line, I run street (hehehe) and while I know the street (what I call the "outside trail") is longer, hell, seeing the difference between the red (inside path) and my outside trail there seems HUGE ! HA !

I did OK, it was the first time running outside since the whole stress fracture debacle. Here's the funny part... I get to the parking lot, get ready to go, step onto the outside trail, walking along getting the ipod set up, and I look at my heart rate... it's 172 JUST WALKING ALONG THE TRAIL... I was so stressed out about running outside, and not falling or twisting an ankle that I completely shot my own heartrate up without any exertion. I'm a goo.

It felt drastically different running outside on the trail/pavement than running on the treadmill. My hip is much more achy than it's been on the treadmill. I'm sure some of that is running all tensed up (worrying about falling !) and the ground itself. Interesting.

So that GreenLake run has me at 6 for 6 on the 100 day workout challenge. NICE ! Tomorrow will be 7 for 7 - I'll be hanging out on the StairMill for 140 flights of stairs.

I totally splurged on eating TWO DAYS IN A ROW... Last night... Mama's Mexican Kitchen. I love that place. I had the Mary Salad. No sour cream, a little cheese and no guac. Of course I ate about a pound of chips. I love chips. And today, I had a baby shower (a very long overdue, highly anticipated baby shower !) and I had an amazing chocolate cupcake. Don't care... totally worth it :)

Most of you know, I'm a calorie counter fiend. It's a sad life.. but one I have to live to not be 174lbs ever again. I've learned to not count outloud and go "OH MY GOD DO YOU KNOW HOW MANY CALORIES THAT HAS ?" in public to people. Apparently, it's offensive :(

Here's what good ol' Jillian has to say about calories ... and exercise 5 hours a week.. ouch.. that could be tough for lots of people... I'm only at 4 hours as of today... I guess I'll be putting an hour on the stairmill tomorrow !!

Are You Eating Enough?

You're all trying not to go over your allotted calorie amounts for the week, but how many of you are having trouble eating enough calories? It may not seem like a big deal to consume a hundred or so fewer calories than you're supposed to each day, but that's a dangerous — and incorrect — assumption.  

 It is absolutely 100 percent essential to eat enough calories! If you don't, it will destroy your metabolism. It's like telling your body that you're starving. If your body thinks it's starving, your metabolism will shut down. 

 Not eating enough calories will also force the body to cannibalize muscle and hold on to fat. The body considers muscle to be expendable during periods of starvation, and it considers fat to be necessary to insulate your organs for survival.  

 Finally, a deficit of daily calories will lead to a horrible cycle of yo-yo dieting. You'll starve yourself and end up losing muscle, and when you begin to eat the right amount of calories, your body will pack on the pounds in anticipation of another "famine." 

 What can you do to break the cycle? If you're a woman, set your calories at 1,400 steady — don't vary them. I almost NEVER say that, but in order to get your metabolism back up to speed and set your body right again, you're going to need consistency and time.  

 Stay on this calorie allowance and exercise at least five hours a week. You probably won't lose weight for at least four weeks, but the good news is that you won't gain either, and hopefully we will have gotten your metabolism back on track permanently. After about four weeks or so, you should start to lose weight, and then you can begin to vary your daily calorie intake — as long as you never drop below 1,200 calories. Now, go get something to eat!

Snazzy stuff baby...

2010-02-24T15:24:00.000-08:00

First off - yep, day 3 in the 100 Day Workout Challenge. Yesterday (drum roll please) a 5K on the treadmill ! WHAT ??? That’s right people, an entire 3.1 miles without walking or stopping in a blazing 32 minutes … PAIN FREE ! However, the Shrek toe is not pain free today and doesn’t look pain free either. The hip is a little sore, I’m trying to decipher muscle or bone. But, with my tons of ‘no impact’ cardio stuff, I must say that my lungs are pretty good ! Today will be a happy elliptical session. Keep it going !

So in my never ending quest to find more info / better info / snazzier info about health, fitness, food, snacks etc… here’s what my endeavors uncovered today:
From Oprah – (still not a fan… but she does have some good info !) The Best Places on the Web for Women’s info:
The issue: Fitness
The expert: Bob Greene, exercise physiologist, trainer to Oprah, and founder of TheBestLife.com
The pick: "The American Council on Exercise has added an extensive library of exercises to their site, ACEFitness.org . Click on the Get Fit tab and you'll find many moves for every muscle group. The instructions are easy to follow and the information is free." Jodie’s interjection here… I love love love ACEFitness… easy to read, tons of info and tips, and just good stuff overall !

The issue: General health
The expert: Mehmet Oz, MD, host of the Dr. Oz Show and coauthor of the best-selling You: The Owner's Manual series
The pick: "For one-stop women's health advice, I recommend HealthyWomen.org . Experts are available to answer questions, and you can read about women with similar concerns. It's a great place to start researching health issues; they offer a bunch of useful fact sheets on topics like diabetes and aging that you can download."

Next - I’ve been craving some sweets lately, and while this seems like too many ingredients for a cooking goober like myself to make up, I might just have to try it ! And another interjection… HUGE fan of the Torani Sugar Free anythings !! Coconut in hot chocolate = YUM

HG's Cravin' Cap'n Crunch Shake
PER SERVING (entire shake): 182 calories, 3g fat, 245mg sodium, 35g carbs, 4g fiber, 18g sugars, 4g protein -- Ingredients:
5 oz. Unsweetened Vanilla Almond Breeze
1/2 cup Breyers Smooth and Dreamy fat-free ice cream, Creamy Vanilla
1/4 cup Cap'n Crunch cereal (original)
1 oz. sugar-free vanilla syrup (like the one by Torani)
1 tsp. Coffee-mate Fat Free or Sugar Free French Vanilla powdered creamer, dissolved in 1 tbsp. warm water
3 no-calorie sweetener packets (like Splenda)
1/4 tsp. vanilla extract
2 tbsp. Fat Free Reddi-wip
Directions: Place all the ingredients in a blender, and then blend with 3 beautiful ice cubes (I hate lame ice). One at a time, add more ice cubes and then resume blending, until your ideal consistency is reached. (I like my shakes pretty thick, so I end up using about 5 - 7 cubes in total.) Then pour your shake into a glass, and top it off with the Reddi-wip!

With my new work hours, I’ve been eating lunch later, but working out much later as well. Usually, I’m not getting to the gym or setting up the wind trainer until around 7ish. So I need to eat something between lunch and cardio… this was a great idea, especially the raisins (but we all know I don’t eat them out of the little red raisin boxes … ew!) I’ve been eating a 110 calorie Pria bar, or a chunk o’cheese, but the sugar from the raisins / apricots / apple butter might add a little extra energy !

Time Zone: 15 to 60 minutes pre-run

Need to know: Researchers from Greece discovered that runners who consumed simple carbohydrates 15 minutes before using a treadmill were able to run 13 percent longer than subjects who took in nothing. "Fast digesting carbohydrates that are low in fiber provide working muscles with a quick influx of carbohydrate energy so you can run farther," says Bonci, adding, "A small snack before a run also helps stave off hunger during exercise."
Eat this: Low-fat yogurt with a handful of raisins.
How come: San Diego State University researchers found those who consumed the same amount of quick-digesting carbohydrates from raisins or a sports gel 45 minutes prior to endurance exercise experienced a similar benefit to performance. Soft yogurt is a smart choice if you suffer race day butterflies. Plus, a little bit of protein before activity speeds post-exercise muscle recovery, according to several studies.
Brownie points: According to a 2008 British Journal of Sports Medicine report, distance runners who ingested daily doses of probiotic bacteria, similar to that found in yogurt, fell sick half as often as a group taking a placebo.
Other eats: Apple or other fruit, rice cake with apple butter, crackers with almond butter, dried apricots, pretzels, small wrap with cream cheese.

100 day workout challenge...

2010-02-22T13:14:00.001-08:00

One of my personal trainers (who I adored, and she moved to Gig Harbor...way too far away!) has this going on at her new gym:

100 Day Work-Out Challenge

STARTS FEB 22nd

Its time to get movin! The sun is shining as a bright reminder that summer is quickly approaching. Don't be caught with your pants on... Get swim-suit ready NOW!!

Its SIMPLE: The goal is to see who gets 100 workout days in first!

ANY exercise activity that raises your heart rate for a challenging amount of time counts.
DON'T be a weany or sell yourself short!
Shoot for at least 45 minutes per day

Challenge goes by days worked out...so two workouts in one day is GREAT!...but still only counts as ONE day.

Keep track, write it down ! Good luck!! Game on!!!

Whatdaya think ? Can you get moving for 20-45 minutes a day, every day, until May 30th ?? YES YOU CAN ! Need ideas on what to do ? Holla at me ! I'll find something for ya :)

How to kick your own ass

2010-02-21T17:50:00.001-08:00

Yep - I kicked my own butt today for cardio. Rob rewarded himself with a Guinness at Kells (I used the stairclimber at the station, therefore he is responsible for my cardio workout today). I did TWO BigClimbs (that would be 70 floors each ... I know, the Big Climb is actually 69 - I rounded up) and 12 floors to "cool down". One hundred and fifty two flights of stairs. Nice... I love that Stairclimber.

H O W E V E R ... the big gigantic fantastic news for the week was ONE AND A HALF MILES OF PAIN FREE RUNNING ON THE TREADMILL !!!!! SOOOO very excited about that. But, everyone (and I mean everyone) while happy about it, said I needed to 'take it easy'. So I listened. And I haven't run since. The next day I was a little sore, nothing major and certainly no breath stopping sharp knife in my hip/pelvic region. Just muscle sore. I'll try again this upcoming week. Happy happy joy joy :)

And check out my snazzy new tank that I did 45 minutes on the wind trainer with and then the Stairclimber Sunday. It's mighty snazzy... even though it's Nike, it's LiveStrong and it was a gift and I will admit, in writing, that it's pretty freakin nice. It feels like a regular ribbed cotton tank, but it wicks the sweat away and stays super comfy.

Negative news for the week : Shrek toe needs surgery and a shishkabob pin thru it. Apparently, because I whined about wearing the boot thingy to keep the break (back in Oct of 08) from wiggling and moving, well whatdaya know ? The bone wiggled and moved. It actually twisted from the joint (where the break was) on up... great. I have three options: a) ignore it .. not really an option as it freakin' hurts b) a shot to see if that will help at all. Gotta say the dr wasn't confident in that and I felt like he was just throwin' it out there, or c) surgery to slice it open , un-twist it, and throw a pin in there to keep it straight . Alrighty then... let's talk recovery time please. Dr. was AWESOME about this - and he truly listened to what I want - he was thorough as well. He had me run barefoot and said my feet were great, no major pronation, no major issues at all. So, surgery is easy, just no anything for three weeks, then I can do "no impact" cardio (I'm a damn PRO at that) for another 3 weeks and he said I'll be running on it in 6 weeks. STELLAR. Now, I just gotta figure out when to schedule it and get it over with :)

To top off my cardio filled Sunday (StairClimber, walk all over downtown and the Market), we took a walk to the waterfront with the dog. Could it get any better ?

Cardio Cardio Cardio - While I'd rather be doing some weight training (did a little on Saturday), cardio is what gets the weight off the quickest (weight training is needed to maintain that weight loss remember !) FITT FITT FITT FITT

How Much Aerobic Exercise Should You Do?
When considering the guidelines for aerobic exercise, keep the FITT principles in mind (Frequency, Intensity, Time and Type).

Frequency: Number of aerobic exercise sessions per week
Aim for a minimum of 3 days per week with no more than 2 days off between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss since more cardio sessions will help you burn more calories. Give yourself at least 1 to 2 days off from aerobic exercise each week.
Intensity: How hard you should exercise during each session
Aerobic exercise should take place at a “moderate” intensity level (not too easy, not too hard). This intensity is ideal for the general health benefits that come with exercise, and for weight loss. Exercise intensity is most often measured using heart rate. The recommended heart rate range is 60%-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. Click here to calculate your Target Heart Rate. Other methods for measuring intensity exist, including the "Talk Test" or Rate of Perceived Exertion also work well.
Time: How long each exercise session should last
Aim for a minimum of 20 minutes per session. Gradually work up to about 60 minutes over time. The further you go over 20 minutes, the more calories you’ll burn and the more endurance you will build. Of course, you might not start an exercise program with a lot of endurance, but you'll slowly build up. Time can be cumulative. You don't have to do 60 minutes all at once. You can do several 10-minute mini-workouts each day and add them up for pretty much the same benefits. (this is one of my fav tips... because really, sometimes it's hard to fit in 60 minutes a day all at one shot !)
Type: What counts as aerobic exercise?
Any activity can count as cardio/aerobic exercise as long as it meets the 3 requirements above (frequency of 3-5 days a week, moderate intensity, and lasts at least 20 minutes per session). It’s important to not confuse “activity” with “exercise.” Not everything you do that’s activity is the same thing. Bowling, fishing, playing darts, and similar “activities” aren’t necessarily cardio just because you’re up and moving.

cherry cherry boom boom

2010-02-17T20:38:00.000-08:00

totally have the Lady GaGa song stuck in my head. It's on the playlist, and it's not even my fav... just the "cherry cherry boom boom" sentence cracks me up everytime !

So I'm on the elliptical in the condo gym this evening for a 40 minute hill routine (level 8 'cuz I'm a wuss) and as usual, had some brilliant observations... ready ?

I'm pretty sure that you should never have to watch a Burger King commercial when your heart rate is at 182. ew
Olympic hockey is really not so super to follow when you have an ipod going ... couldn't figure out what the heck was going on half the time !
I was totally envious of the sweaty runner guy on the treadmill doing 6 minute miles for 3 miles. That takes me like 30 minutes, took him 18. Not fair. And the realization that I'll never be fast :)
Lightbulb - not jealous over the 6 minute miles... jealous that he was RUNNING and I was on the elliptical doing 'no impact'
BajaBob's margaritas are only about 200 calories (that's TWO shots of tequila people ... figure 100 calories a shot !)... and Desert Lime rocks... if I can stick to my 500 + calorie a day cardio sessions, I'll treat myself to one on Sunday !
The new Matishayu song 'One Day' rocks... just sayin'
The best download of the day for me PCD's 'Whatcha Think About That' with Missy Elliot is a hoot... and yes, that's right... PCD = PussyCat Dolls, go ahead laugh
If you are texting and/or talking on your cell phone while trying to cardio, you are not working hard enough and you're pissing me off. Rude
note to self - bring own towel. No towels at the gym tonight, had to use a paper towel, I swear I sweat more than anyone else.
crazy - and maybe because yesterday was Fat Tuesday - how fun would the RnR Half Marathon in New Orleans be ?? Feb 2011. hhhmmmm
crazy - and maybe because I'm missing Florida - how fun would the Space Coast Half Marathon be ?
the best running ad of the year: Brooks - they sponsor a "VIP Porta Potty" for some of the RnR events... "Run like the wind. Pee like a rock star." Seriously funny.

And last - we had true cod for dinner the other night (with a brussel sprout salad.. yum). I'm a big fish fan (white fish mostly) and I love tilipia ( i know i know... my sister is cringing right now) check out this recipe though... seriously good ! - and I'm guessing this would work with any white fish.

CHILI-RUBBED TILAPIA WITH ASPARAGUS AND LEMON

Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

Ingredients

2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1 pounds fish, tilapia, or Pacific Sole or other firm white fish fillet
2 tablespoon oil, olive, extra virgin
3 tablespoon lemon juice

Preparation

Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.

Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

About This Recipe

Prep Time: 3 mins

Cook Time: 13 mins

Total Time: 16 mins

Serving(s)

Nutrition Facts

Amount Per Serving

Calories: 210

Total Fat: 10 g

Saturated Fat: 1 g

Cholesterol: 48 mg

Sodium: 418 mg

Total Carbohydrate: 8 g

Dietary Fiber: 4 g

Protein: 24 g

When It Comes to Fish, Be Choosy

When you're buying tilapia, ask the person behind the fish counter where the fish came from. You want to steer clear of tilapia farmed in China or Taiwan, where pollution can be a big issue. U.S.-farmed tilapia is the best choice, and if you can't find that, fish from Central or South America is a good alternative

Valentine's re-cap

2010-02-15T19:18:00.000-08:00

This was my Valentine's dinner... minus the red wine (I had white !). Scallops on a bed of baby arugula wrapped with prosciutto and topped with a tapenade of sun dried tomato and olives along with asparagus with garlic, lemon, wine, and prosciutto. And that was AFTER sangria and nachos at the new Hard Rock in Seattle... HOWEVER...

I am patting myself on the back right now. I kicked ass with the cardio this week. And on days that I didn't WANT to. HA ! Take THAT laziness procrastination bug !!

K... here's the week o' cardio recap

14th - 2 sessions first was 55 minutes (an easy walk to the gym and then the AMT thingy) for a total of 426 calories ... second session was a wind trainer session for 36 minutes and 315 calories
13th - 43 minutes on the stairmill at the station for 425 calories (love it !... and then the dinner referenced above.. hmmmmm)
12th - 53 minutes on the windtrainer and 526 calories (watchin' TV.. kinda easy)
11th - 34 minutes on the elliptical here in the condo gym for 357 calories
10th - 55 minutes on the wind trainer for 592 calories (whew)

total time was 4 hours and 39 minutes and a whopping 2641 calories... WOOT WOOT

The hip feels OK... the elliptical here at the condo is not my friend. And sadly, my toe I broke in 2008 has decided to rebel and is not looking so good. Gonna go have that looked at. Rob thinks its a bone spur ... great...

Usually, I'm not an Oprah stalker. I like her, I think she has some good info but she doesn't make me wanna be like her. And generally, Dr. Oz drives me nutty. But there was a great article about 9 Numbers That Count. And it was actually pretty interesting. Read and absorb... and yes, I'm already screwed on a) blood pressure b) resting heart rate and c) bone density. I get it.. I know I know... sheesh...

Blood Pressure: 115/75
Hypertension is a cunning thief; left unchallenged, it can steal a decade of quality life. The average American's blood pressure in middle age is about 130/80, but since the average American dies of heart disease, that number isn't good enough. Instead, aim for 115/75. Measure your blood pressure monthly at the same time of day with a home monitor or one at a local drugstore.
To lower blood pressure: Exercise hard enough to sweat for at least an hour each week. If you're used to 30-minute workouts, this means you'll need to do three, since it takes at least 10 minutes to start sweating.

Resting Heart Rate: 83
Before you get out of bed to commune with the coffeemaker, take your pulse: Put two fingertips on your wrist or carotid artery (in your neck under your jaw) and count the beats per minute. This is your resting heart rate. Anything higher than 83 means you're at increased risk for a heart attack.
To slow your resting heart rate: The key, ironically, is to make your heart beat faster for an hour per week (to calculate your ideal number of beats per minute while exercising, subtract your age from 220, then multiply the result by 0.8). So, just as you'll be doing for healthy blood pressure, simply work up a good sweat.

Cholesterol: 2 to 1
When it comes to cholesterol, the total level isn't as predictive of heart disease as what's known as the ratio. To explain, cholesterol is carried in the blood by two different lipoproteins: The bad one, LDL (think L for lousy), spews the waxy, fat-like substance in your arteries, gunking them up; the good one, HDL ( H for healthy), gathers up cholesterol so it can't clog. If you have some risk for heart disease (family history, high blood pressure, diabetes, smoking), keep your LDL under 100. Otherwise you're okay aiming for under 160; better yet, below 130. Ideally, your HDL should be more than 50. Doctors love it when the ratio of LDL to HDL is less than 2 to 1; they're tolerant if it's 3 to 1.
To improve your ratio: Include soluble fiber in your diet from sources such as oatmeal, kidney beans, and apples, aiming for 25 grams a day. To spice things up, try a whole grain called quinoa. It contains a nearly perfect balance of proteins, as well as the mineral manganese—low levels of which are associated with hypertension.

Omega-6s to Omega-3s: 4 to 1
Omega-6s and omega-3s are called essential fatty acids for a reason: Their work includes building cell membranes and nerve insulation. But since the body doesn't produce these fats, you must get them from your diet—and the balance makes all the difference. American drive-through cuisine includes huge amounts of omega-6s (irritating in high levels), yet hardly any omega-3s (particularly beneficial for the heart). Although the optimum ratio is 4 to 1, ours is often 20 to 1, which puts us at increased risk for cardiovascular disease, arthritis, asthma, and some cancers.
To right the omega balance: Eat more fish, seafood, whole grains, beans, nuts, and ground flaxseeds to increase omega-3s. And cut back on processed foods—along with oils made from corn, safflower, cottonseed, and peanuts—to ease off the omega-6s.

Inflammation: 1
If you've ever seen an apple slice turn brown 20 minutes after being cut, you can picture what inflammation does to your body: It causes the rusting of tissue. You can gauge your level of inflammation with a blood test that measures C-reactive protein (CRP), which is produced by the liver and is part of the body's battle response. A healthy level is under 1—meaning you've got less than half the chance of heart disease than if your level is greater than 3. A number above 10 suggests you may have another ailment (such as an autoimmune disease) that should be diagnosed.
To reduce CRP: Try to eliminate low-grade irritants like gingivitis (floss daily) and vaginitis (see a doctor, especially if it recurs). Also move toward a Mediterranean-style diet (lots of fruits, vegetables, and whole grains; fat from olive oil; moderate amounts of wine).

Vitamin D: 30
When you're deficient in vitamin D, you may be at increased risk for heart disease, cancer, multiple sclerosis, and immune disorders, not to mention osteoporosis. To make sure you're getting enough, take a blood test for vitamin D: Your level should be greater than 30.
To boost vitamin D: If you can't get 15 minutes of sun exposure daily, take a supplement containing at least 1,000 IU of D3, the most potent form of the vitamin, or chug a tablespoon of cod liver oil every morning.

Waist Size: 32.5
Ideally, your waist should measure less than half your height (do it at the belly button—go ahead and suck in). That means if you're 5'5", yours would be less than 32.5 inches. The reason: The omental fat beneath your stomach muscles causes inflammation, which drives many of your body's other critical numbers in the wrong direction.
To lose inches at your waist: Focus on slicing off 100 calories a day. Since salad dressings sabotage many a good intention, one idea is to make this nutty recipe part of your routine:

1. Mix 1 tablespoon each of walnut (or hazelnut) oil, olive oil, and balsamic vinegar; add salt and pepper to taste.
2. Chop 1 small tomato, 1/4 cup diced onions, and 6 sliced mushrooms.
3. Pour the combo over 1 head of Boston lettuce.
Makes 2 servings, about 150 calories each.

Blood Sugar: 125
The other danger of omental fat is that it can block insulin's ability to work, which increases blood sugar and puts you at risk for diabetes. Your blood sugar should be less than 100 after an overnight or eight-hour fast and less than 125 if you aren't fasting.
To lower blood sugar: Try chia seeds, which contain omega-3s and fiber (sprinkle them on yogurt or salads). It's believed that they form a gelatinous substance in the stomach that helps slow the speed at which sugar is absorbed.

Bone Density: -1
It's a good idea for all postmenopausal women to get a bone density scan, especially those who are not on hormone replacement therapy, stand taller than 5'7", or weigh less than 125 pounds. You should also be tested at around age 50 if your mother has had osteoporosis or either of you has had a hip fracture, if you take steroids, or if you drink excessively or smoke. The standard DEXA (dual energy X-ray absorptiometry) scan provides a T score—your bone density compared with that of a healthy young woman: Above -1 is normal; between -1 and -2.5 indicates osteopenia, which may lead to osteoporosis; below -2.5 means you have osteoporosis.
To strengthen your bones: Along with 1,000 IU of vitamin D, take 1,200 milligrams of calcium and 400 milligrams of magnesium (to prevent the constipation that calcium can cause)—half in the morning, half in the evening. Also, start a program of resistance training (using gym equipment, dumbbells, or exercises like pushups and squats) for at least 30 minutes a week.

whew....

2010-02-13T13:38:00.000-08:00

Wednesday was a wind trainer day 55 minutes and 592 calories

Thursday - elliptical 34 minutes and 357 calories

Friday - another wind trainer night while catching up on the Real Housewives (i know... I shoulda been watchin' the Olympics, but I had to catch up on all the OC drama !!) 53 minutes and 526 calories

and Saturday was FORTY THREE LONG ASS MINUTES on the Stairmill thingy at the station for 425 calories. And a walk to Pike Place for dinner fixins and a stop at the new Seattle Hard Rock for a sangria (yum) and yep, i ate NACHOS. Don't care.. they were yummy !!

Sunday will be split with the Stairmill thingy and the elliptical at Golds. Should be able to get another 500 + calories burned. Not too shabby.

Hip is tolerating things well. Does great on the wind trainer, seems good on the AMT at Golds, and was OK on the StairMill. Oddly, the elliptical in the gym here at the condo seemed to have stretched out a muscle or something on the outside right part of my right hip - directly across from where the way bad ow part was. Interesting. I'm wondering if perhaps the muscles are healing too ? I'll ice it a bit and see if that can help. It doesn't feel like it did when it was a stress fracture. Definitely feels muscle... we'll see...

Baja Bob's deal o' the day ! Love this stuff ...Put 3 Original Margarita Mix Powders in your shopping basket and only pay for 2 when you use coupon* 2010FREEMIX - Expires 2/20/10. That means you get one absolutely FREE- awesome!

It's been a bit gray and dreary around here, I found some decent treadmill ideas (for when I can freakin' run again - btw, it's been since NOVEMBER that I have actually ran .. big frowny face). These seem interesting and could be a quick workout for a time crunch !

Heartbreak Hill Workout - 3 miles [Effort Level = 8 out of 10] Run at your normal "easy effort" level for the first half mile at 0% grade. Keep the pace the same, and increase the incline to 2% for 1 minute - then increase to 3% grade for 1 minute - 4% grade for 1 minutes and then back to 0% for 3 minutes to recover. Repeat this for 2 miles and finish running at 0% for a half mile to complete the 3 total miles. This will get your heart beating strong and is a great way to strengthen your legs too!

Progress it: Repeat this workout for three session and then decrease the recovery time to 2 minutes to progress the intensity.

Fat Burner+: 4 miles [Effort Level = 6 out of 10] Run four miles at a conversational pace and sprinkle in four 30-second pick-ups @ 5K effort (fast-paced running) when you reach 1 mile, 1.75 miles, 2.5 miles and 3.25 miles. Running easy will allow your body to burn fat as its main fuel source and recover from the harder effort hill run. The pick-ups break up the monotony and keep your legs fresh.

Maintain it: If you're looking to build endurance for the spring season, add 1/4 to 1/2 mile every 2-3 weeks.

Speed Demon: 3.5 miles [Effort Level = 8+ out of 10] Run one mile at an easy-to-moderate effort level (start out easy and gradually increase the pace slightly as you go). Alternate running 1/4 mile at a comfortably hard effort (just outside your comfort zone, where you can hear your breathing) with 1/4 mile at an easy running pace to recover for two miles. Finish running a half-mile at an easy effort to cool down.

Progress it: Repeat this workout for four sessions (four weeks in theory) and then add one more interval to the workout for a total of 4 miles.

Combo Workout: 40 minutes [Effort Level = 7 out of 10] A great way to beat the boredom of the treadmill is to combine it with another piece of equipment and simulate a duathlon. Run 15 minutes - Cycle or Climb or Row for 15 minutes - Run 15 minutes. It shortens the run segment into smaller pieces and adds a bit of a challenge with another mode. Beware: Your legs may feel a bit rubbery as you transition from cross-training back to running! Who knows, you just might end up racing a triathlon this summer!

Maintain it: Modify and tweak the ratio of modes as you wish. Shorten the run time and increase the bike - this one is meant to be playful.

Cardio Cardio Cardio and time management

2010-02-09T19:04:00.000-08:00

Last week - my HR monitor recorded this:

Exercise Count = 5 Exercise Time = 3:43 Calories Burned = 2152.

Sooooo I didn't quite make it to the 3500. Alrighty then - this is a new week.

Wednesday = wind trainer for 45 minutes

Thursday = elliptical for 45 minutes

Friday = wind trainer for 45 minutes

Saturday = walk to the gym + 40 minutes on the AMT thingy

Sunday = walk to the gym + 40 minutes on the AMT thingy

That SHOULD come out to about 2400 calories burned... man... that 3500 could be a hard mark to reach. Hmmmm... maybe I'll tack on 5 or 10 minutes here and there... see what that does.

Q: I love that I have the information I need to lose 2 pounds a week; however, I would like to lose more than that. How can I lose 4 to 5 pounds a week? I have a total of 96 more pounds to lose.

A: To lose a pound, you must burn 3,500 calories. As I've said before, it's all about the math — how to burn more calories in the most effective way.

You can only do so much resistance training without damaging your muscles and impeding your results. Additionally, you can't starve the weight off: If you eat fewer than 1,200 calories a day, you will sabotage your optimal results. Therefore, cardio is weight loss extra credit. It allows you to burn additional calories without overtraining. This is one of the reasons some Biggest Loser players can still lose 20 pounds a week, even 7 weeks into the program.

Think about the math: If you are eating 1,500 calories a day — we assume your BMR without exercise is 1,600 — and you do two 1-hour cardio sessions that burn 500 calories each (one in the morning and one at night), the two sessions, along with your regular daily activity, will speed up your base metabolism to at least 2,000. As a result, you will have burned about 1,500 calories that day — that is, almost half a pound. At that rate you will be losing up to 3.5 pounds a week.

That said, you are bound to lose more weight during the first two weeks of any weight loss regimen because of the dramatic change in your diet and the loss of excess fluid. After that, it's all about crunching the numbers, and cardio is the key.

Been There, Done That... What's Next ??

wow...practice what you preach

when you wanna complain and frown :

Paper Tongues... check 'em out

and... I'm back !

Happy Monday

let's hear it for week off...

new shoes !

Hot Hot Hot

3.5 miles :) finally...

Whew... i FEEL like a ran :)

and one more thing...

Complete total lack of motivation

The best laid plans...

Vacation + Shot + Plyo plyo plyo !

Franken-Toe has a spa day :)

artichokes ? yes please !

Mid Forties - who me ???

Stairs !!

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

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.

What ?? A run ? Total ADHD post...

In Your 40s...

FOCUS ON WEIGHT TRAINING

STABILITY BALL CRUNCHES

Three sets of 10 reps

STABILITY BALL BACK EXTENSION

Three sets of 10

ELBOW PLANK

SQUATS

Three sets of 12

SIDE TRUNK RAISE ON HYPEREXTENSION BENCH

Three sets of 12 on both sides

THE AB WHEEL

Three sets of 10

BOSU

what an excellent suggestion...

"You're impatient"

Healthy Habit: You Count Calories

Frank and Golds

Coconut-Lime Chicken & Snow Peas

Yum, fiber and a new name :)

Daily Fiber Requirements

THE PIN IS OUT !

Crab meister... and it's my diet and I'll drink if I want to !

By Claire Connors

hey ! even I can do this !

Good stuff

Calorie Data to Be Posted at Most Chains

By STEPHANIE ROSENBLOOM

Majority wins

It's time I think.... we'll see

Easy rules to follow... And.. the toe picture...

I object ! and more food for thought :)

i'm a giant liar

wow ! I'm a blogger slacker !

and we come to a screeching halt + GO REBS !

ow ow ow and WOOT WOOT !

Study: Women who drink are less likely to gain weight

Monday Monday...

no this wasn't me ...

8 for 9... that's right... I skipped a day !

Run Wild Missoula Running Camp Retreat for Women

Run for Rejuvenation

It's not how you start ...

6 for 6 !

Are You Eating Enough?

Snazzy stuff baby...

100 day workout challenge...

How to kick your own ass

cherry cherry boom boom

CHILI-RUBBED TILAPIA WITH ASPARAGUS AND LEMON

Valentine's re-cap

whew....

Cardio Cardio Cardio and time management