Hot Chocolate 5K

What a fun morning!  If you've never walked or run a 5K...you really should.  There is so much fun energy at these races/fun runs.  There is an energy there that compels you to challenge yourself and push beyond what you think is possible.  I know I say this again and again, but in this physcial world, God shows us SO much about Himself.  I am always in awe that He allows us to be physcial beings and move the way we do.

Me, Teri, Brook and Sonja before the race!

Today, the weather was cold and windy.  Much different than the temperature I ran in earlier this week.  Monday I ran in a tank and shorts.  Today, I ran in long sleeves and capris (wishing I had pants on!).

We (my awesome running buddy and I) decided today to do some sprints since this is our usual long run day.  This was interesting since it was very crowded in the beginning of the race.  I used my handy Gymboss timer.  I set it on six minutes of steady running with 45 seconds of power surges where we picked up the pace.  By the end...I was feeling like throwing up!  I normally don't push myself that hard.  However, its good to push past what you think you are capable of doing.  It really is powerful. After it was over, I was so glad I pushed past what I was feeling.

Yep, its the end!!!

The hubs and kiddos came to cheer us on today as well.  I love having them there.  There is nothing like your family supporting you on a journey.  I keep thinking about my nine year old.  She would tell me over and over again, "Mom, your gonna win!  I just know it!"  She has way more faith in me than I do.  Even though I had no intention of trying to "win", she saw me as a winner. 


I came in 20th (age 30-39) out of 92 women in my age bracket.  I'm pretty siked about it.  My finish time was 27:56.  That's what the time keeper says, anyways. It was a personal record.  I remember running the Watermelon run last July and I think I did around 11 min per mile!  Quite an improvement for half a year.

After all the fun this morning, I came home and ate a yummy omelet with cheese and spinach.  I also (insert guilty face here) ate half a pack of graham crackers with milk.  There is NO justifying that after a 3 mile run! :D  Tonight we enjoyed a yummy deer stew with about half of a potato.  It was probably the best I've had since we've been eating more deer.  I also had a spinach salad with sunflower seeds and balsamic vinegar. 

It's been a great day, but I sure do look forward to tomorrow.  Sunday is an awesome day to worship and rest!  I'm excited about both!

What are you eating?

I saw this post on a group I belong to that discusses nutrition.  I love this group because we can lift each other up in hard times and pray with one another. 

The name of this post was I awesome: 10 Dumbest Things to Eat.  I am still struggling with the milk part.  We do on occasion eat fast food but we try to severely limit it when we can. The more I read the less I want to eat out. 

The thing about fitness is that you can't do fitness without good nutrition.  It would be comparable to spinning your wheels in a mud puddle.  It may be fun, it may seem like you are getting somewhere but you just won't get out of the rut until you eat healthy too.

The sad thing is that in our ignorance we may think we are eating food that is good for us but in reality it might really be just as bad as what we were eating in the first place.  We may think we are being smart by buying the low-fat salad dressing but we are missing the mark when that dressing has MSG (this has all different names) and High Fructose Corn Syrup in it.  What about Multigrain bread?  It sounds smart...but it can have just as much bleached white flour in it as white bread.

We may think I'll have a no sugar option by using Splenda but its basically poison to your body.  You can use ripe bananas to sweeten things or Applesauce.  I also use Local Honey or Pure Maple Syrup ( you only need a little because it is SO sweet!)

We may think I'll get the low fat peanut butter but what about the sugar they add to it.  Have you checked the labels?  I like natural peanut butter that has just peanuts (maybe some salt).  Most of them have oils and HFCS added.  If you have netflix and can watch King Corn (It's on instant) you might find it interesting to learn how HFCS is made.

We have to get back to REAL Food and enjoying real drinks that don't have added corn syrup and sugars to them.

How do you make the change?  You have a few choices.  You can make slow changes.  This is more my style. You could also go cold turkey.  This will all depend on your personality as to what you do but your health is worth it.  You can do it!  You are worth it! 

Let me know what you think?  Did you already know all this? This journey getting educated has been a tricky one. I don't want to know all this.  Sometimes its easier to live in ignorance.  Once we know something, we are responsible for that knowledge.  That is scary and empowering!

Believe me, its still a struggle at our house.  My kids still want the store kind of salad dressing.  My kids still want to eat at McDonald's.  One day I hope our slow changes will make sense to them.  I hope that they realize it's because I love them that we have made these changes.


Exodus 23:25 Worship the LORD your God, and his blessing will be on your food and water. I will take away sickness from among you. 

Problem: I don't have time to workout. Solution: You Do! -Read On!

So yesterday was a crazy, busy day.  Tuesdays are insane.  Two homeschool co-ops can be fun but wearing!  If you are curious as to what a home school co-op is-here is the scoop: It is one or more classes where we take take turns teaching a group of our children in different subjects.  Our morning class we teach four different subjects and each mom takes turns teaching a subject.  I love this because I get to teach from a strength while other Mom's teach subjects that are my weakness.  The kids get to be in a classroom type setting with a great group of kids of all different ages. They are able to learn things they might not learn from me.  For example, I don't do Spanish or how to take out stitches, or how our American History relates to other parts of the world as we memorize important events that happened here in America...these aren't my strengths. 

Our afternoon co-op is more of a fun elective activity type class.  They do things like PE, Art, Music, Book-it (a book report presentation class).

I've explained all of that to say...it was a BUSY day!  I got up early and practiced my kickbox class but I wanted to get weights in too.  I didn't get up early enough to do that though.

By the time I got home, I REALLY didn't feel like doing weights or getting sweaty.  So what to do?  I got out my trusty power bands and worked out all my major muscles groups while I was cooking supper.  Funny I know!  Working out in the kitchen...you gotta do what you gotta do!

So what did I do:
Bicep curls with the bands

Tricep dips using the counter
Push ups using the counter
Triceps extensions using my band
Lawnmower rows (each side)using my band (think of starting a lawn mower)
Upper cuts using dynaband (bicep work)
Hooks using dynaband (bicep and shoulder work)
Shoulders lateral raises
Shoulders-Upright row
Squats holding bands at shoulders
Wrist flexion with bands
Forearm flexion with bands
Squats 2 counts down, 1 count up
Lunges-15 on each leg
Then I tied the bands around my legs
Abbduction and Adduction leg work with band around ankles
Standing Hip Extension with bands around ankles
Calf raises-one set of 15 each with toes pointed out, toes pointed forward and toes pointed in and heels out.

It seems like a lot now that I see it all typed out but it took me about 20 min to do all of that.  I stirred eggs or put toast in the oven in between some sets.  I made sure to do each body part with at least 2 sets of 15 each.

You really can work out at home and you do have time!  You can squeeze it in however you need to do it.  I didn't even have gym clothes or shoes on.  My first fifty pounds of weight loss was all done from my home or the streets near my home.  However, in the last six months I have fall in love with my time in the gym again!  There is just something special about a great place to work out with others who are doing the same thing!

I found this great site that can help you with using bands.  I didn't use the website while I was doing the workout because I have these pretty much memorized now but it is a great reference for the names of each exercise!  So go...GET YOUR WORKOUT DONE!!!  Praise Jesus that you can move your body.  Use it to do something that will bring Him glory today!!!

Excited about 2 things!

One...I got my new GymBoss Timer in today!  This is for Chad and me both to use.  I really wanted the hot pink one but I thought I'd be nice and order the red one so Chad didn't feel girly using it!

I do have an  app on my phone that does the same thing but my phone is acting buggy  so I thought this would be a good stand alone timer.

I've used my phone several times for interval training and love the effects!  I've done this cardio interval workout and I plan to try more: http://www.bodyrock.tv/category/daily-workouts/workout-archives/

I apologize for the scanty clothing...not my taste at all...but the workouts are AWESOME!!!  I plan to use some of this workout in my Raw Power class coming up in a few weeks.  I had a friend that told me about Sprint Intervals and then another friend that told me to check out Tabata workouts.  I'll be looking into those for workout! I am also thinking I'll be trying the gymboss out in my runs somewhere in the near future, as well.

Other exciting news:  I'll be running the Hot Chocolate 5K Run this Saturday!  It's been a while since I've run a 5K.  We are thinking we might do some sprints during it...maybe even have a Personal Record.  I hope it will be fair weather and the t-shirts are cool...Am I really that shallow?  Some days.

I'm just thankful that I'm able to run.  I'm thankful that God has brought this to my life. I'm thankful that I have an AWESOME running partner. I'm thankful that I get to talk to God while I run. I know I can't do it without Him.  I'm thankful that I have great friends who support my running, fitness and new lifestyle.  So when I run these races, I have all these things hidden in my heart!

On that thought-Get out there!  Get active!  Praise God that you can move!!!!

Running, Yoga and Giving up Late Night Grapenuts

Today's Activities:
Today was a running day.  I ran about 5 miles and walked a cool down a little less than a mile.  Then, I practiced my kickbox class for Thursday. It was a busy day at the gym for sure.

I came home and the girls and I did about 20 min of yoga mainly for Hannah's benefit.  I am already seeing improvement in her attitude while doing it. Her strength is getting better too.  The first time we did it she couldn't hold her self in a downward dog position for longer than 30 seconds.  Now she is able to hold the position for at least a minute.  That's awesome!  And, she isn't crying!  :D

It is so surprising to me to see that both my big girls are having trouble holding their arms up for longer than a minute when we are in Warrior II pose.  It inspired me to keep working at it with them.  They need physical strength to give them endurance. Endurance in the physical teaches them so much more about endurance in other areas!

So, I've been thinking about new goals for this year.  Today, I've decided I need to give up my grapenuts at night.....ohhhh....did I really say that?  Too many carbs at night.  This is my usual snack at night right before bed: Bowl of grapenuts (probably 2 serving sizes), almond milk, and dried cranberries.  What is not to love about how that taste???  Sigh....but it's too many carbs at night.  I'm seeing that I just can't do that anymore.  Last night I had Greek Yogurt, blueberries, 1 tsp of honey and a sprinkle of granola.  It was filling but I still need to scale back on that a little, too.  I'm not giving up my WONDERFUL crunchy grapenuts just yet.  I am just moving them to earlier in the day.

It's a constant tweaking.  I really do try to keep all my meals with a heavy balance of protein/veg-fruit/and carbs.  This is the one area I've been slacking and the worst time to be slacking! 

Today's meals:
B'fast:
1 slice of whole wheat bread
1 tbsp of natural p'butter.
1/2 banana
Organic Green Tea
Ran 5 miles, kickbox for 20 min, yoga for 20 min

Lunch:
2 Egg omelet with spinach and pepperjack cheese cooked in 1 tsp of coconut oil.
1 serving of grapenuts, blueberries, organic milk
1 tsp of Maple syrup

Snack:
Apple with 1 tbsp of Natural P'butter
Snack:
A few chocolate chips~!

Plans for Supper:
Baked Chicken
Sweet Potato Fries
Homemade ranch  for dipping (cottage cheese and greek yogurt base)
Salad with balsamic dressing and sunflower seeds

Planned Snack:
Greek yogurt, granola, local honey, and cranberries

The key to this is PLANNING!!!!

Black Bean Soup Recipe

I love black beans!  I love black bean soup!  Here is a fun recipe.  I adapted it from the South Beach Diet book. 

Ingredients:
2 cans of black beans and the liquid
1 tbsp of coconut oil (or olive oil)
2 tsp ground cumin
1/8 tsp   cayenne
1-2 minced cloves of garlic
Dash of salt
Fresh ground pepper
1 1/2 cup of low sodium chicken broth
1 can (15 oz) diced tomatoes with Juices
Lime Juice

(cooked onions- optional)

Heat Coconut oil (or olive oil) over medium heat.  Add minced garlic, onions, cayenne, salt and pepper.  Cook until veggies are tender.  Add 2 cans of black beans with their liquid, can of diced tomatoes, and chicken broth. Bring to boil, then let it simmer around 10 min or so. 

Take about 2 cups of it and put it in a blender (let cool-I speak from experience...you don't want the mess of hot soup all over your kitchen). Process this til smooth.  If you have an immersion stick blender, you can blend until its your preferred consistency. 

Now add lime juice to taste.  Serve with your favorite hot sauce.  I like to add a dollop of plain greek yogurt (my replacement for sour cream!).

Enjoy!

Dynamic Power Workout

I was pretty sore from my Buns and Guns workout last night but I had a class to teach this morning!  Dynamic Power was great! I loved it and felt most comfortable teaching this than anything else I've done so far! (Be sure to read down to the bottom about a cool thing God did last night!)

We used the Dynamax 6lb ball and the Dynamax loop and Dynamax Resistance bands.

This is what my workout looked like today:

Warm Up:

Grab a Ball and hold at chest while you walk around the room quickly. Add: push ball up and out from chest while walking. 3 mins

Go to the end of the room- Throw ball from chest-run to get it and throw again- 3 mins

Drop Ball in your spot-Hold Plank on the ball Position 30 secs

Stand up-Figure 8 in front of you with Ball 30 seconds

Halo over head in a squat with the ball 30 secs

Repeat

Jump up with ball over head, drop ball on ground, jump over ball in the front, squat down, jump back- 15

WOODCHOP W/PIVOT-touch ground-hit right then chop up (pay attention to knee and ball-same direction!) (15 )

Repeat other leg

Partner Work:

Back to back pass: pass the ball side to side (oblique work)

15 to each side

Dyna Bands and Dyna Loop

Jack with bands under feet

Tricep press back

Bicep curl

(15 of this set)

Lawnmower-pull up while stepping on part of the tube- in Lunge- 15 each side

This looks exactly like it sounds-like you are pulling a lawn mower cord to get it started!

Dyna Loop-Lat Pull down (Looks like sling Shot)-hold one arm out diagonally  and pull other arm towards your chest like you want to sling a rock.

Lateral Walk with loop around ankles-15 paces to each side

External Rotation with loop-hold both hands at mid tummy- rotate one arm out-hold elbow in-control the motion (15 each side)

 

That 30 minutes went by WAY too fast!  We were dripping by the time we were done.   

I LOVE functional fitness...I think I've said that before!  What's the point of doing a bicep curl if you are going to pull your back out getting groceries out of the car...we need strength for every day life!  I am SO glad that we started teaching these classes!!!

On a side note:  I was very excited last night!  I got to share my testimony of my life change over the last year and half to about eleven women in my Buns and Guns class.  I ended up getting to chat on the side after class with two women. One was down and discouraged and God used me to encourage her.  It was just a reminder of how God uses you right where you are for His purposes!  

A Yummy Breakfast!

This is the kind of breakfast that helped me lose 60 pounds.  I love starting my day with lots of protein, veggies and some grains!

This is an omelet cooked in coconut oil (1 tsp).  I usually put cilantra, chipolte pepper, regular pepper and whatever else I feel like putting in the eggs.  Then I'd let it cook a bit and then fill it with spinach, cheese (not a lot), and maybe red peppers and onions.  I'd add either a slice of whole grain (not multigrain) bread with a bit of butter (ahhh...yes butter...not margarine) and some "just fruit" jelly (just a bit).  There are days I might fix oatmeal or have a piece of fruit instead of toast.

Right now, I am so blessed to have fresh eggs.  They taste SOOO much better!!!

Quick Alternatives:
I also like a bowl of shredded wheat with milk and 1 1/2 tsp of maple syrup. Another option is plain Greek Yogurt with granola and 1 tbsp of local honey! Yummo!


Starting the day with a good breakfast helps keep me going!

A look back at C25K

I've been looking over my Facebook Timeline.  It's very interesting to see what you were doing a year ago.  I found that in February of 2011 is when I began the C25K training.  By May, I was running 3 miles without stopping.  I can't say enough great things about c25k.  I just used the app on my phone and it would tell me when to stop and start walking.  I remember those first few minutes of running seemed like they would last forever. and the walking part always seemed to end too quickly.

I ran my first 5K race in July at the Watermelon Run.  Then I ran another in September.  Then, my friend Teri, encouraged me to train for a five miler.  I thought she was crazy.  But we did it, together!  So then I thought why not go for one more mile and make it a 6 mile or 10K as they call it.  And guess what?  We did it!!!  Now we are up to 8.5 miles outside and training for a 1/2 marathon.  It is amazing what difference a year can make.

East Side 5K September 2011

Running with Friends at Eastside run!

Blackbird 10K (6.2 miles), November 2011

I was thinking about my journey as I began running.  It wasn't easy.  I talked to God A LOT!!!!  Sometimes it was just for help breathing.  Sometimes it was praying for the kiddos I saw waiting for the bus.  There were times when God reminded me of what the sweet smell of praise smelled like to Him.  There were times I had to learn to be assertive as a dog would charge me.  God has taught me so much on this journey.  I wouldn't trade it for anything.

One thing He taught me was that when I falter, when I grow weak, He is my strength.  I learned that its okay if you don't get to your destination when you thought you'd get there.  He has a plan.  He is in charge and its all good!!!

So the agenda today:

This morning we plan to do a little yoga before we start school.  I am really hoping this year will be the year Hannah's legs will loosen up a bit.  She has extremely tight hamstrings which makes any kind of physical activity difficult for her.  Knowing she has my body type, it is inevitable she will most likely have the same weight struggles I have had.  I've got to get her moving!

Yoga is my first step in seeing if we can stretch those hammies out a bit.  It is amazing how a simple tight hamstring can reduce you to non activity.

We do yoga poses but no weird Eastern stuff.  We really just concentrate on the stretching, movement and core strength. I was introduced to Yoga/Pilates years ago but never really enjoyed it.  I have a new respect for the Downward Dog and plank now!  I love them.  They are great positions for a nice stretch in your back....and the plank...well...its just a great core exercise...better than a sit up if you ask me!

This afternoon I teach a spin and Buns and Guns class!  Very excited about these two classes!

In between these two will be lots of homeschooling and normal activities around the house! :D

Kickboxing and Dynamax

Today I co-taught a kickbox class at the gym.  I am on the schedule to fly solo next week.  It went so much better than my first few times but I still have some things to work on for a full class!  I'll be busy this next week with 2 new classes to get ready for next Thursday and Friday!

So this is what I'll be teaching next week: kickbox and a new class our gym is offering using Dynamax balls and tubing.  I am so excited about this class.  It falls in line more with what I really enjoy doing with exercise.  It focuses more on functional fitness.

I was first introduced to functional fitness when I lived in Florida back in 2004.  My trainer thought I might like it and he was right!  It focused on balance and building muscles you use in everyday life.  I like to think of lifting your sweet baby out of a car seat...what muscles do you use for that?  That's the ones I needed to work.  What about lifting groceries out of the car.  Are your abs strong enough to protect your back from pulled muscles?

So can you tell I'm super excited to be teaching this???  I'll try to post my workout once I get it figured out.  There are so many things you could do in a class like this so it'll be hard to pare it down to 30 minuites.

I planned my kickbox already.  So I'll post it here!  I am sure I'll tweak it again before next week though!

March, wide, Then V

 Step touch-Arms Up

 Torso twist-oblique warm-up

 Right cross, left cross, alternate cross

16 jacks

Front kicks-16, 8, 4

30 Sec of Jacks

Side kicks-16,8, 4

30 Sec of Jacks

Back kicks-16,8,4

30 Sec of Jacks

~~~~~~~~~~~~~~~~

Alt Uppercut w steptouch

Alt R&L Hook

30 Sec Boxer shuffle-speed bag

Repeat for 16,8, 4

 

Drill 2 –16,8,4

jab-jab-front kick-Lunge

Jump Rope- 30 sec

Knee Repeater, 30 Sec

One Side -side kick, 30sec Jump Rope

REPEAT on LEFT

16,8,4

Drill 3

Front round house kick-

2 alternating jab-cross

Then 2 kicks-with 4 alternating jab-cross

Then 3 kicks-with 4 alternating jab-cross

Then 4-10, 10-1

Hold Squat jab cross 1 min

Then other side same-

Drill 4

16 Hook-upper cut-squat

(power squat)

right , Fast Feet, then left- 16 each

Then 8 right, Fast Feet=1 min, then 8 left

Drill 5

Hold plie position-jab, jab to front for 2 min

    Elbow Strike for 8 to each side, Walking front kicks for 8

Elbow Strike back for 8 to each side, Repeat twice

For Such a Time as This...

When I was first asked to start teaching classes at my gym, I thought NO WAY!  First, I don't have time. Second, I didn't know the first thing about teaching an aerobic class.  So why on earth would I start doing something that had two strikes against it already.

This was back in July of 2011.  While I still don't have time and still feel like I have SO much to learn, I have been watching His plan unfold before my eyes.

There are MANY days I think, this takes way too much preparation.  I spend way too much time building classes.  I could just as easily work out on my own, work my other part time job and homeschool without teaching at the gym.  I think to my self there are many more noble causes that I could be investing my energy into in this life.

God however, in his perfect timing reminded me again tonight why I am teaching.  I had an Esther moment at the gym.  I went to teach my spin class.  The class before it had 11 students.  The class after spin had that many or more.  But my class didn't make.  I only had one student.  Weird.  Or was it?

The one woman and I stayed and chatted.  She was so disappointed that the class didn't make and really wanted to take it.  She made a special trip up there just for spin.  So I began to share my story with her.  How my life had changed over the last year and half.  As I told my story, she let her guard down.  She began to tell her story.

Please understand, that my story is not anything I have done.  It is only a testimony to what the power of prayer can do to a person.  How when His faithful servants pray for others, change can happen.  So it is hard to tell my story without giving all the praise to God.  Why would I?  It's really HIS story.

As she told me about her struggle, God laid it on my heart to pray for her right there...while she sat on the spin bike, while I held my green water bottle I had been sipping on as we chatted.  God's power and presence were there in that aerobic room.

She was so grateful.  She hadn't just told her story to anyone.  She trusted me.  God in His soverienty emptied a room so that we could call out to Him.  His name is power and I am so captivated by Him.

I am thankful for Him using me.  Little ole me that knows not to much about teaching a class but knows a Great God that is powerful to save and to heal.  So for tonight, I was there for such a time as this!

How Great is Our God!!!!

Today is a beautiful day of worship!  I hope that you have been able to worship our worthy God today!  I had to post this today because it touched me to my core.  We are so busy in our daily lives.  Yet, I do believe we forget how BIG our God is.  I am in awe that He created the world but still knows every hair on my head.  We indeed serve a Great God!

Please watch this and I hope you are moved as much as I was after seeing How Great our God is!!!

New Year Goals

Got this cool photo from Fierce Forward.

I need some new fitness goals.  I have lost down to my goal weight.  But I need some new inspirational goals, food goals, fitness goals.  Ideas? Ideas?

Spiritually, I want to love people more.  You know, the people that don't look like they deserve love.  That's gonna be hard and I'm not sure just yet how God wants to make that real in my life. We are also wanting to adopt.  I definitely feel that is under spiritual goals. 

Food?  I'm not sure.  We really want a way to have all grass fed, organic meats.  I am hoping that's the year for that.

Fitness?  I'm not sure.  I do know at some point this year, I'd love to run a 1/2 marathon.  I want to get stronger. I want to inspire others to do this journey too.  I am working on my fitness instructor certification this year too.

What are your goals this year?  How are you gonna make them happen?  Are they out of your reach?  If they are, that's perfect!  I love goals that only God can make happen.  Then there is no room for taking credit!

Running on the "dreadmill"

Today I ran on the "dreadmill" at the gym.  It actually was very helpful to my sore knees not to be pounding the the pavement.  If it hadn't been for my awesome running parter I don't know that I would have made it.  However, we pushed hard today.  We made it 9.5 miles running and clocked in at 10 miles after I slowed to a walk for cool down.  I was TOTALLY rocked with this.  I had a pace of 10 min per mile. 

Last night the hub and I had a date night.  FINALLY!!!!  It's been quite a while.  We had a great time eating at Logan's.  I ate things I normally don't eat.  But I knew that I would be running today and I would work it off.  I didn't calculate how it would make me feel to run after eating such a heavy meal. Ug!

Last nights meal:
1/2 roll, Ceaser salad, 6 oz grilled sirolin, twice baked potato.  I thought I was done.  Then it happened...a waiter passed our table with a piece of fine looking cheese cake...what????

Cheesecake was not on my radar for the evening.  But in my head, I kept thinking...well...you ARE going to be running tomorrow.  Why not?  So, I indulged.  Yes, I did it.  I ate the WHOLE slice.  It was devine.  I normally don't eat that way.  I am completely on this healthy eating plan but I did indulge last night.  I think it was good for my soul.

One thing I've discovered is that this has to be a lifestyle.  The way I eat now has to be something I can do for the rest of my life.  While I did feel a little guilt for enjoying my meal so much, it felt good to let go a little and just enjoy good food.

Today's run was pretty brutal.  I felt so heavy trying to run.   I was so tired of looking at the same Rolodex on the file cabinets at the gym.  I kept wanting sunshine but knowing the "dreadmill" was good for me today.  I have to take care of those knees.  I went further than I'd ever gone.  Running 9.5 miles was no easy feat, but I just kept praying.  God told me He was carrying me.  I just had to keep moving my feet.  When I was completely resting in Him, the run seemed so light.  It was like I was running with clouds beneath me.

I finished 10 miles by the time I cooled down.  SO excited about that triumph today.  A new personal record has been made!!!

Today's meals so far:
Before run:
whole wheat toast with a bit of jelly
Gatorade prime (10 min before run)
Strawberry Banana Gu (yuck-did not like this at all)-at about mile 5.

After run:
Cliff Builder Bar (had to run to the grocery store so I ate this before I went)
Afternoon Snack:
Choc/P'butter/Banana smoothie that I made yesterday.

Supper:
Deer burger and Sweet potato baked fries and a salad
Lots of Water.
Night Snack:
Grapenuts with dried cranberries and vanilla almond milk

Morning Smoothie and Spin Class

After Spin Smoothie:

This has to be my favorite by far.

3 heaping tbsp of cottage cheese
1 tbsp of Almond Butter
1/2 cup of water
2 Raw Organic Eggs
2 tbsp of Chia Seeds
2 handfuls of fresh organic spinach
1 frozen banana
2 handfuls of ice
1-2 tbsp of agave syrup

Blend well.  This was SO thick and creamy.  It tasted like a chocolate milk shake...sooo good.

So I used my new Spin Playlist in class today but I didn't do the profile I thought I was going to use.  I did some of the circuits but I ended up just trusting some of the songs and some of what I've learned over the last few months to go with the rhythm of the music. 

It was a good class and I was dripping in sweat when I left.  Sweat and cold weather do not a good mix make...

Now I'm in the middle of my day doing homeschooling with my sweet girls.  I love our curriculum.  Heart of Dakota is one of the best things we ever found for our family.  We are learning so much about God and His people through this curriculum.  The history is so engaging!

Bondi Band Wannabe...

I think I'm gonna have to try making a few of these with my mad sewing skills!

http://runaroundaroo.wordpress.com/2011/03/13/wannabe-bondi-bands/

Spin and Buns and Guns

Today I did a 30 min spin class.  It was awesome.  Intense!  I wasn't sure if I'd get a good workout in just 30 min but it was great.  Buns and Guns was awesome!  I hope I can move tomorrow because I teach spin! Ah!!!!  I can't wait to teach Buns and Guns next week.

Tomorrow my playlist is this:
Beautiful by U2
Good Morning by Mandisa (with Toby Mac)
Outcast by Kerri Roberts
Since I met you by DC Talk
Move by Mercy Me
Freedom by Nicole Mullins
Do Everything by Steven Curtis Chapman
Blue Sky by Francesca Battistelli

The plan is to do a warm up for 5 min

Super Cycle:

Set up-2 min

5 min-Warm up

1 min- Seated climb @ 6

1 min- Standing Jog @ 7

1 min Standing Climb HP3 @ 8

30 Sec Recovery

30 Sprint @ 5

30 Sec Recovery

30 Sec Sprint @5

1 min recovery @6

1 min Seated Climb @7

1 min Standing Jog @8

1 min Standing Climb @9

30 sec Recovery @5

30 sec Sprint @ 6

30 sec Recovery @5

30 sec Sprint @ 6

1 min recovery @5

1 min Seated Climb @8

1 min Standing Jog @ 9

1 min Standing Climb @ 10

30 Sec Recovery

30 Sec Sprint @5

30 sec Recovery

30 sec sprint @ 5

Cool Down 5 min

2 min stretch

Tonight I snacked on a bowl of homemade granola (Almond Butter and honey granola), milk and dried cranberries.  I've found I need a little something before bed.  I know its best to not have carbs later at night but I just haven't been able to let go of not having a full belly as I get ready for sleep. I usually will limit my carbs at supper so I can indulge a little before bed.

Chad and I watched more of the Special Extended version of Lord of the Rings...I loved Sam's monologue at the end of this one:

Sam:   “It’s like in the great stories, Mr. Frodo, the ones that really mattered. Full of darkness and danger, they were. . . . Those were the stories that stayed with you, that meant something, even if you were too small to understand why. But I think, Mr. Frodo, I do understand. . . . There’s some good in this world, Mr. Frodo, and it’s worth fighting for.”
—The Two Towers 

I am having to pull from my normal get up and work out routine because I want to take a spin class this afternoon at the gym.  I love getting up and getting my workout over in the morning and having the rest of my day to burn all that energy.  Today I am planning to take a spin class and one of our new classes called Buns and Guns.  I'll let you know how it goes!

I also have to work on my kickbox class. I am co-teaching next week.  I need to hammer out the details and get my counts and transitions worked out.  Who knew there was so much thought that went into an aerobic class?

This morning, since I didn't workout, I just ate a bowl of shredded wheat & bran with Vanilla Almond milk, 2 tbsp of flaxseed and a tbsp of chia seed mixed in.  I also added about 1/3 cup of dried cranberries.  It was so yummy!!!!

Hebrews 12:11-13
“No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.”

Chocolate Peanut Butter Yum!!!

This is one yummy snack that I make QUITE often and usually in a double batch! I got this from a Carb-Lovers Diet: 3/4 cup of old fashioned oatmeal (I use more) 1/4 cup of semi-sweet choc chips 2 tbls milk 2 tbls p'butter (I use organic or natural p'butter-no HFCS) Melt everything except the oatmeal-Kinda like you are making rice crispy treats.... Take it off the heat then pour in the oatmeal. Mix well and then spoon out on to wax paper in dollops or scoop some in a muffin tin. I usually stick it in the freezer and keep them cold for a yummy cool snack. The kids love them! (Me too!!!)

The Scott and Kelli Workout Mix

The Scott and Kelli Workout Mix

I'm so excited about incorporating these songs into my workout music this year! I already use some of them!!!

Cinnamon Vanilla Oatmeal

Cinnamon Vanilla Oatmeal

1 cup of dried oatmeal (Old Fashioned)
2 tbsp of brown sugar (or your favorite natural sweetner)
2 tbsp of butter
... 1 cup of Vanilla Almond Milk
¾ cup of water
1-2 tsp of cinnamon
1-2 tsp of vanilla

First, bring to a  boil the almond milk, water, butter, vanilla and cinnamon and brown sugar.  Reduce heat and add dry oatmeal.  Stir in to liquid.  Then let sit on low heat for about 15 min….Serve or store in fridge.  SOOOO yummy!!!!



Nutrition Facts

3 Servings

Amount Per Serving
  Calories         233.8
  Total Fat        10.7 g
     Saturated Fat            5.2 g
     Polyunsaturated Fat 1.0 g
     Monounsaturated Fat            2.7 g
  Total Carbohydrate   35.5 g
    Dietary Fiber             5.5 g
   Sugars           14.3 g
  Protein           3.9 g

I've been playing around with oatmeal for months..trying to get it to taste like packaged oatmeal...cuz...I love that stuff...but not the processed part of it...after conferring with my friend on how she makes hers...I tried a combo of hers with my own recipe....then I decided on using Almond Milk this time instead of regular milk...it has less protein but close to the same amount of sugar....OHHHH so good!!! I think I could back off the brown sugar to maybe a tbsp or even just not add any at all...the vanilla almond milk seems to be sweet enough without the extra...anyhow...hope you enjoy!!!

Breakfast-Tropical Traditions Recipe

I used this recipe from Tropical Traditions yesterday and today.
It was pretty good.
1/2 cup of plain greek yogurt
2 tbsp of flax seed
2 tbsp of coconut oil
2 organic/raw eggs
1 frozen banana
(ice if desired)

I also added some green tea that I brewed.
Today I added organic blueberries and organic fresh spinach to it. Yummy. I also needed to add some sweetner to it. I used Agave Syrup about 2 tsp or so.

You will find that I REALLY love smoothies and that I have been using smoothies as muscle rebuilder after my runs or hard exercise sessions. I've been playing around with different sources of protein. Today was just eggs, greek yogurt and 1 packet of unflavored gelatin.

These were okay but I really like chocolate peanut butter flavored smoothies. I'll post those recipes later!

1 Corinthians 10:31
“So whether you eat or drink or whatever you do, do it all for the glory of God.” (NIV)

It's a Running Day!

Running towards a destination instead of trying to run a distance is what came to mind today as I finished up my 4 mile run. I realized as I was getting closer to home that I would go over my 4 mile goal today...just by a little. But then I realized I have changed. My mindset has changed. I used to run to go a certain distance, now I am addicted to the high of running. Now I have to get to where I'm going or come full circle to my starting point.

I'm sure that has some philosophical point but I am busy printing off ABC pictures for my four year old to color so I can't get too deep this morning!

It was a good run...cold...but good. I saw this average looking guy as I was running. It was a strange sight in our neighborhood. He was dressed in a camo jacket and decent jeans. The weird thing is he was rolling his red suitcase down the street at the entrance of our neighborhood. He was leaving to go somewhere but it was strange to see that in our neighborhood. He wasn't getting in his car to drive off somewhere, he was walking out. He wasn't young or old.

I prayed for him. I wasn't sure if he was leaving...running away from something...or running into something. I don't know the situation but it seemed odd and worthy of praying over today.

On another note...January is SUCH a difficult month for me emotionally. The hype of coming off the holidays, getting back into routine and the bleak weather make it difficult to keep my spirit up. I think God gave me running and exercise to combat that. As I was running today, I was thinking about how I just don't have the capacity to run. But God in His grace is my strength. I am weak but that is where He is strongest.

Philippians 3:12-14
“Not that I have already attained, or am already perfected; but I press on, that I may lay hold of that for which Christ Jesus has also laid hold of me. Brethren, I do not count myself to have apprehended; but one thing I do, forgetting those things which are behind and reaching forward to those things which are ahead, I press toward the goal for the prize of the upward call of God in Christ Jesus.” (NKJV)

Today's Workout

http://www.bodyrock.tv/2010/11/16/push-uplunge-combo-exercise1/

Today I wanted to try out my 2nd bodyrock.tv workout. This year I want to challenge my body to even more so when I found this site on Pintrest I had to try some of her workouts. If you can get past the crazy accent and her bare neekidness then I would recommend the workouts as kick your butt workouts. But if they are going to be a distraction...surely there is another site that has something similar.

I did this 12 min work out then I wanted to try out my Buns and Guns work out I put together for my class next week at the gym. It went pretty well but I want to work out a few kinks. I love putting these workouts together. This will be the first one of this year. We just started our new schedule of classes at the gym.

Tonight I teach Yoga and then Friday a 30 min spin class. I've never really taught a full Yoga class. I've always just mixed it up with some pilates in there too. It should be interesting.

At any rate, my knees are hurting some today so I'm wishy washy on whether I'll run tomorrow or not. If I do, it'll be a short 3 or 4 miler.

I have to figure out the balance between feeling like I'm starving all the time and not over indulging and sabotaging myself or my past success. I'm working hard to get those last few pounds off from Christmas. I'm not going overboard just back to my routine of good foods with the daily yummy snack (or two!).

Edited to say: I put Sombra on those knees...I am always shocked on how much it helps! I got up this morning with almost no pain in my knees at all!!!

Whole Food Oatmeal Cookies

Whole Food Oatmeal Cookies makes about 24 cookies 2 cups oats 3/4 tsp. baking soda 1 tsp. cinnamon 4 medium overripe bananas 1/4 cup sunflower seeds 1/4 cup chopped dates 350 degree 12 min sugar free!

Yummy Protein drink 1/2 cup of Vanilla Almond Milk 1/2 cup of greek, plain yogurt 1 tbsp of p'butter 1/4 cup of rolled oats Blend together and drink up! This is nice and thick with the rolled oats!