10
Aug
Protein, Protein, Protein Premier Nutrition Chocolate Shake

My husband brought home a box of ready to drink Premier Nutrition protein shakes.  I thought well that can’t be that bad.  They sort of are.  The upside to the taste is that they have a whopping 30g of protein.  The sugar content is so very low.  It comes in at a menial 1g of sugar.  I’ve tried so many of the meal replacement, weight loss shakes it’s almost embarrassing.  This one isn’t the best tasting, but it’s only 11 oz.  The protein shake filled me up for 4 hours.  When lunch rolled around, I really wasn’t particularly hungry, but needed to eat.  Here’s a couple of pics in case you want extra info.

I had no problem keeping under my calorie count yesterday with the addition of this shake.  I drank one this morning as well.  You can see by the lipstick above ;)

I did start back to running last night.  I’ve taken a week off because we were on vacation last week.  The week prior to vacation was a less than stellar week for training.  We’ve been experiencing normal HOT, HOT Texas weather.  I typically run in the evenings, but even at 9:00 p.m. the temperature has been in the 90s.  I dig the warm weather, but this is flipping HOT.  It was hard to breathe while running which mainly resulted in walking.  So last night I was determined to get Back on Track (funny) again.  I laced up my running shoes and headed up to our gym which I can actually see from our backyard.  No real reason for missing gym time due to the close proximity, but I usually try to find one.  The difference in running inside on a treadmill is vastly different than running in hot as h–l outside.  It was easier to keep my pace and not quit on myself.  Yay!  One thing accomplished! I actually ran farther than I have since I’ve started training several weeks ago.  It really was amazing to see such a difference in really just the environment on what I could accomplish.  Maybe I actually will be ready for the 1/2 marathon in December.  Keep your fingers crossed for me!

Anyone else out there change up their workout location and find a huge improvement?

Also, the opinions above out Premier Nutrition are completely mine.  I was not asked or provided any product to write a review about.  I just like to share stuff when I come across it.  If you are interesting purchasing the shakes, I think my husband bought a case from Sam’s Club.

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08
Aug
Healthy Oven Fried Tilapia Recipe

My husband has just completed a 10 week bootcamp.  Finding recipes for us has not exactly been easy.  We don’t always like the same things.  When I came across this recipe, Crispy-Oven Fried Fish, on Kraft, I crossed my fingers and hoped for the best.  It turned out wonderful!  My husband immediately asked if we could have this twice a week.

Crispy-Oven Fried Fish

Ingredients:

5 RITZ Reduced Fat or Whole Wheat Crackers, finely crushed (about 1/4 cup)
1/4 cup  panko bread crumbs
2 Tbsp. KRAFT Grated Parmesan Cheese
1/2 tsp.  garlic powder
1/8 tsp. ground red pepper (cayenne)
1   egg
1 Tbsp. ATHENOS Greek Strained Nonfat Yogurt
2 tsp.  GREY POUPON Dijon Mustard
1 Tbsp. flour
2   tilapia fillets (1/2 lb.)

HEAT oven to 425ºF.

MIX first 5 ingredients in pie plate. Beat egg, yogurt and mustard with fork in separate pie plate until well blended. Place flour on plate.

DIP fish in flour, then in egg mixture and crumb mixture, turning to evenly coat both sides of each fillet. Place a cooling rack that has been sprayed with non-stick spray on a baking sheet then place fish on cooling rack.  I’ve found that this method helps keep the fish crispy on both sides.

BAKE 15 min. or until fish flakes easily with fork.

I added finely sliced sweet potatoes sprayed a bit with butter flavored spray and green beans.  I’ll post the green bean recipe this week as well.

I hope y’all try this and enjoy it as much as we have!

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05
Jul
My 1st Runners High!

Image Credit

I was reading through Stacy’s post earlier and finally clued into what happened to me last week.  I finally had my first runner’s high.  It was amazing! I thought I could do anything during that run.  It was such a focused time that was mine and only mine.  Being a mom, wife, daughter, sister, sister-in-law, co-worker, and everything else in between can really pull me in 20 different directions.  We’ve had some extended family drama as of late.  I’ve heard most of it from the people in the center of the unfortunate situation.  It can really drain me to just about nothing.  I can’t imagine what the principal participants are enduring.  Everything changed that evening run.  It’s like all the planets aligned and I just ran.  It was only me and the road.  Well, sidewalk anyways, but it was nothing short of amazing.  I do get the sneaky little bastard voice that creeps in and says, ‘you know you are really tired just stop here.’ This time I didn’t succumb to it.  I pushed through and it felt amazing.  I was so excited to finally achieve what I’d only heard about previously.  Each day I look forward to returning to that same euphoria.  Running for me is a time when I can clear my mind and just let go.  Please understand letting go isn’t something I do often.  I’m a control person that has focus issues.  Sort of weird, but what’a do? Deal with it.  Go for a run! It’s amazing how much I want to get back to that place each time I run.  It’s such a wonderful release of the world.  Where no one can tell me what to do or need anything from me at that moment.  Man, I really want to go run right now!

Category: Uncategorized  2 Comments
04
Jul
The Secret to Endorphins!

Endorphins.  Also known as “Runner’s High.”  This, my friends, is why most of us run.  Because once you’ve felt those lovely neurochemicals coursing thru your mind and body, you can’t help but go back for more.  Here’s what Wiki says about endorphins:

“Endorphins (“endogenous morphine”) are endogenous opioid peptides that function as neurotransmitters.[1] They are produced by the pituitary gland and the hypothalamus in vertebrates during exercise,[2] excitement, pain, consumption of spicy food, love and orgasm,[3][4] and they resemble the opiates in their abilities to produce analgesia and a feeling of well-being.

The term endorphin implies a pharmacological activity (analogous to the activity of the corticosteroid category of biochemicals) as opposed to a specific chemical formulation. It consists of two parts: endo- and -orphin; these are short forms of the words endogenous and morphine, intended to mean “a morphine-like substance originating from within the body.”[5]

The term endorphin rush has been adopted in popular speech to refer to feelings of exhilaration brought on by pain, danger, or other forms of stress,[2] supposedly due to the influence of endorphins. When a nerve impulse reaches the spinal cord, endorphins are released which prevent nerve cells from releasing more pain signals. Immediately after injury, endorphins allow animals to feel a sense of power and control over themselves that allows them to persist with activity for an extended time.”

Sounds simple enough.  But reaching the point of endorphin release is not easy, and it’s not the same for everyone.  It can be frustrating to a new runner to pursue the rush unsuccessfully.  I will let you in on the SECRET to getting there.  Yep, right here.  Right now.

There is a point we reach while running, when a little voice says “this isn’t working”  or “did that just hurt?” or “maybe we should stop and do this later.”  And the voice is sneaky.  Pretending to speak out of concern for us, it starts out so softly that we don’t react right away.  But it chips away at our energy, at our confidence, and at our motivation.  I HATE THE VOICE!  It’s evil.  But.  When you hear the voice, clue in because you’re almost there.  This literally becomes a stand off, but YOU are in control.  If you can suck it up, and hold out for just a little longer, you will have crossed over..  Successfully broken through the barrier that stands between you and running success..  On the other side of doubt is dominance!   Once those endorphins get fired up, you will feel like you are flying!   You will love life!  Feel like singing out loud!  Writing sonnets and quoting Shakespeare!  (ok that might be stretching it..) But you won’t regret it, I can promise you that.

Remember:  Pain is weakness leaving your body.

 


Category: Uncategorized  One Comment
21
Jun
The Importance of Cross Training

This morning, I did what I normally do, which is eat some cereal with soy milk, grab my coffee and head for the couch to read the news.  Today was a little different.

I have two daughters, both athletes.  They both play soccer year round, therefore also have to workout year round.  The only thing I have in common with this is the round part.  But anyway…  My 12 year old is already up when I come downstairs, eating waffles and peanut butter.  Says she’s gonna workout.  Gonna put in that damn P90X DVD just as I’m sitting down with my coffee.  Uggghhhhh… here it comes… “Wanna workout with me, Mommy?”

"You... betcha... Honey..."

Let’s just say I’m allergic to enthusiasm this early in the morning.  Unless we’re considering the benefits of Mocha Frappacinos.

So I change into my workout clothes and join my daughter Alex for the workout.  It’s Abs.  Of course it’s abs.  She’s built like a steel spring!  These workouts are like second nature to her!  I can see my coffee and laptop from our mats during the entire workout.  They are calling to me like abandoned kittens.  But I made it.  Since I was already dressed and near puking I thought I’d go ahead and get my run out of the way as well.  Luckily it was a short one on my training schedule.  Bless you, training schedule.

"Left! Right! Breathe! Only 15 more minutes!"

The run went well.  I felt like a stud afterwards since I had actually done two workouts within 90 minutes of each other.  And now, here I sit, reunited with my abandoned coffee and laptop, wearing a huge (rather smug) grin on my face, I must say.

"Yes, Yes We Did!"

Category: Thoughts..., Uncategorized, Workout  Leave a Comment
19
Jun
It’s the Little Things

"Slow and Steady Wins the Race"

When it comes to my kids, I’m not one to hand out prizes for every little thing.  So when it comes to my own accomplishments, I feel myself cringe slightly for making a big deal over it.  I’m going to brave it today, though, and humor you with this one.

Getting back into shape after my injury is soooo much harder than I dreamed it would be.  I have been back jogging for just under 8 weeks now, and I’m ashamed to admit this, but I’m only just now to the point where I’m sweating.  Yes, it took me two months to build enough stamina to actually get here, to the point where I work out hard enough. to. sweat.  I know, it’s awful.  Feel free to let out a groan.  I just did.

So.  Here I sit, soaking wet and salty, celebrating this milestone with all of you and, albeit in a very sarcastic, self deprecating sort of way,  I am truly grateful that I made it through today’s workout.  I did 10 minutes walking at a 6% incline, then 30 minutes solid running in which I managed to choke out 2.5 miles, then another 10 minute cool down walk at a 3% incline.  I was so happy when that 30 minutes was over, I literally hugged myself right there on the treadmill.  Thank you, Self, for not quitting.  Thank you Thank you Thank you.

Category: Thoughts..., Uncategorized, Workout  Leave a Comment
01
Jun
Couch Potato to Two Weeks

Last night, I officially crossed the finish line of two weeks of Couch Potato to 5K.  This may not seem huge in most people’s worlds, but it’s huge in mine.  I’m a mom, wife, and employed full-time with a fun 45 -60 minute commute each way.  As you can imagine, time is not something I have a lot of and patience is even less.  It is pretty exciting to have a whole 40 minutes dedicated each day to spend on improving me and also making my ass a reasonable size.  Let’s face it two kids can do some damage on the body.  Especially if you include Mexican food as a daily ‘need’ during the pregnancies.  I do struggle with depression and self-confidence.  I know you all wanted to know that, but in the interest of full-disclosure I thought you should know.  It can really be paralyzing which totally sucks.  When I work out and dedicate even the smallest amount of time to myself, it’s like a light has turned on.  I feel amazing even after only two weeks.  Now, I wish my scale would agree with me, but he’s being a bit lazy in that area.  I even enjoy the soreness of training.  I don’t mean the kind that hurts because that’s an injury.  It’s the kind of sore that you feel because you haven’t used those muscles and they are waking up.  It’s also the kind of sore that let’s you know you might be doing something wrong.  Maybe wrong form or just plain trying too hard.  As Stacy said “work smarter not harder”.

I’ve even enjoyed the guy on the podcasts telling me when to run.  Don’t know him, but would love to tell him thanks for telling me to run and even more when he tells me to return to a brisk walk.  As I move into Week Three, I look forward to pushing myself a bit further and harder.  It’s very exciting to feel the progress that has been made in a very short time.  Right now, the 1/2 marathon doesn’t sound so bad or painful.

Here’s the breakdown for what I’m doing now.  This program is for me because I have not run in years.  I am up to the challenge of the 1/2 marathon in 6 months.  I just had to do something to seriously get my ass off the couch.

The schedule
Bookmark this page so that you can easily return to check on your progress.

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
 Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
 Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
 Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
 Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
 Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
 Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
 Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
 Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Category: Thoughts..., Workout  One Comment
28
May
Training Plan

There are countless training plans designed to help runners of any level achieve their fitness goals, everything from a 1 mile fun run to a triathlon.  The last time I used a training plan it was a 10 week course for the White Rock Half Marathon, 2010.  I had been running some before I started the program, but I chose to ignore one key piece of advice during my training, and that was “never add more than 10% at a time.” Ladies, please take this to heart.  My injury was from increasing my distance too much, too soon and I paid for it with a stress-fracture to my right tibia.  I even ran the race with the injury, that’s how stubborn I was.  Not smart.  The Orthopedic Surgeon was floored when he saw the extent of the damage I had done to myself and could not explain how my leg did not shatter during the half marathon race.  I was put on 100% restriction FOR FIVE LONG MONTHS.  No weight on my right foot whatsoever.  I am a Mom of two very active girls and a large two story house to take care of.  Try doing this while sitting on your ass.  The only upside to this whole thing was that because I couldn’t drive, I was conveniently taken out of the carpool rotation.  Ha!

So here’s the deal.  Right now we are nearly exactly 6 months from the White Rock Half Marathon, 2011.  6 months is a farrrr more reasonable time frame in which to train for the half.  Even if you are just starting out jogging, with consistency and determination this really is doable.  At this point I’ve been cleared to run again but it’s going to take some persistence on my part to get up to speed again.  I have posted this training plan on the wall by my treadmill.  On running days, after a mile walking to warm up, I will do my best to run the amount of time specified on the chart, with walking intervals as needed only.  This is the only way I know for sure to work up to solid running for the entire 20 minutes. Here is the program I plan on using this round: (Click the chart to view the full training plan.)

R stands for Rest Day. Numbers represent "minutes run."

I also keep a running journal.  This helps tremendously.  I can make notes about things that went well, and things to improve.  Writing down times, etc can seem like an extra unneeded step but once you’ve kept the journal for a few weeks, it becomes a treat to look back and be a witness to your own progress.  Like a self pat on the back, if you will.  Pat Pat Pat.

Here’s the one I found at Barnes & Noble (or click to buy from Amazon.com):

This is a good one, but there are many to choose from.

Here is an example page from the inside:

example page from running journal

It doesn’t matter which plan you choose, just that you choose one and stick to it.  I would love to know what the rest of you are doing to track your progress on this journey!

Love,

Stacy

I would love to know what the rest of you are doing to track your progress on this journey!
Category: Uncategorized, Workout  Tags: , ,  Leave a Comment
25
May
Is This Thing On?

New to this blogging thing… Hmm, interesting. Not so new to jump-starting myself, just like I do every morning. Can today be different? Please?

Whose permission do we need, anyway, to say “This ain’t workin” and try something different? Nobody’s but our own. So I fell on my ass with that last project, so did you, but so what? Dust yourself off, yell “MY BAD!” and let’s go at it again. You’re. Not. Alone.

Last year I set a goal to run a marathon. I did take up running, and got fit enough to run the White Rock Half Marathon, December 2010. Finish time 2 hours, 38 minutes, 18 seconds. After the race it was determined that I had run it with a stress fracture of my right tibia. Not good. I’ll share more details of the fiasco in future posts, but let’s sum it up: 5 months, no weight bearing activities whatsoever (not even yoga) + lots of pain medication + emotional eating gone awry = (drum roll please) …. 1.1 lbs gained PER WEEK for TWENTY WEEKS. Physically I am exactly where I started one year ago when I said I was going to start running again.

The nice man at Orthopedic Associates has cleared me (and my 25 extra lbs) to start running again, so naturally I have found a 6 month marathon training plan and if all goes well (and why wouldn’t it? scoff) I will be registering in the 2011 White Rock Half Marathon AGAIN, this time working smarter, not harder. Well, that’s bullshit, it’s going to be hard, who am I kidding. I have this 25 lbs to re-lose (Gah!) as well as my endurance and self confidence to rebuild.

SO WHO’S WITH ME? You! Lady in the back! Yes, you! With your head down pretending like I’m talking to someone else! Get out of those PJs for just one hour today and walk with me! Grab your hand weights, your iPod, your fancy filtered water and LET’S DO THIS!

As they say, “you’ve got to risk it, if you want the biscuit!” (Girl, I am having carb cravings allll ready, and it’s only day 1!) Let’s put ourselves at the top of that list today at least once, shall we? [group hug]

Love,
Stacy

Category: Thoughts..., Uncategorized, Weigh In, Workout  Tags: , , , , ,  3 Comments
25
May
Zumba? What was I thinking?

Last night, I participated in a Zumba class.  I try not to jump on board the new stuff very often, but the class was during time I had set aside to workout.  It was, umm, interesting.  I had heard about the classes from a lot of friends on Facebook, but didn’t know exactly what I was getting into.  The upside is that it wasn’t full of 20 somethings with perfect bodies.  The class age range was from 16 to 65.  I will tell you that the 65 year-old lady in front of me kicked my butt.  I don’t think I’ve sweat this much indoors in a very long time.  It was fun in a kind of what the hell am I doing sort of way.  I may try it again to see if I can improve.

Today, I start my second week of Couch Potato to 5K.  I know there are several programs, but I really like the podcasts.  He tells me when to run and when to walk.  I can’t mess that up, right?  The first week went well.  I was sore and tired, but overall felt

A-M-A-Z-I-N-G!

I forgot how much I enjoy working out.  It is such a mind clearing activity.  I feel like I get things much more in perspective.  I’ll let you know how today goes.  Fingers crossed I don’t have to be picked up by an ambulance.

Category: Workout  2 Comments
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