Paragliding & Stretching

19 Sep

My reservations for paragliding were confirmed! I am so freaking excited!

In two weeks the bf and I will be flyin’ above the Oregon coastline to celebrate his birthday and our 1 year anniversary. I meant to keep this a surprise, but I couldn’t hold in the excitement and blurted it out last night. Whoopsies.

Check out this video that they sent me and you’ll see why I couldn’t contain myself:

The company is called Discover Paragliding and they gave me an excellent deal for the two of us.

In other, less exciting news, my left outer hip is killing me. Not sure why, but guessing it is from increasing my running distance and time and not properly stretching. I decided not to run on it today and instead went for a 60 minute walk instead, followed by a 20 minute stretching session and an arm circuit. It’s feeling a bit looser now and I promised myself I’d do a better job at stretching daily.

Here are some important stretches for runners that I plan on incorporating into my every day schedule:

  • hamstring stretch
  • quad stretch
  • piriformis stretches
  • calf stretch
  • IT band stretch

I’d also include some foam rolling and yoga – considering buying a 30 minute yoga DVD. Articles for stretching here and here.

Also, it’s been 2 days now incorporating bread into my diet and I have noticed that I am much hungrier in the evening than I used to be. I noticed that I stayed fuller in the morning, but as the day wore on, I felt my sugar levels dropping and kept getting hungrier. I’m going to try to incorporate a protein smoothie for my afternoon snack and see if that helps and if I see no improvement, this girl is goin’ straight back to cavewoman.

I got to hang with this kid last night and again tonight and am looking forward to round two of our Nerf gun war!

Hanging with kids is the best, it reminds you to laugh and enjoy the little things. This guy went bananas for his new Spiderman costume and thought being shot in the face with a foam rocket was the best thing ever.

Happy Wednesday!

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LSD Swim Intervals

18 Sep

Good morning! I got about 7 hours of sleep last night and so much more awake and alert than yesterday – back to the real world.

Today’s workout: long slow distance (LSD) swim for 60 mins and 2,000 meters. I broke it up into intervals of 200 meters freestyle and then 100 meters with the kick board. Lately, swimming continuous laps really started to bore me and was making it harder to stay in the water. Intervals mix it up and make the time fly by.

I mixed it up at the grocery store last night and bought some bread, 1/2 the sugar jam, almond butter and string cheese and incorporated them into my meal plan for today. (I know, I really let loose…) I also bought some chick peas, so my meatless days are coming!

For breakfast, I tried Orowheat Lite whole wheat bread, which is just 40 cals per slice. I added 3 boiled egg whites, mustard and 1/4 avocado. So good.

I ate this with an apple and a Cosmic Cranberry Kombucha, all for 350 cals. Perfect breakfast, imho.

Also, if you’ve never tried Kombucha before, you should. It is essentially a vinegar and probiotic drink and I swear by it – it seriously makes me feel more balanced and clean, if that makes sense.

For lunch, I made a turkey burger patty with a spinach, avocado and barley salad. My snack is carrots and string cheese. Hoping the bread and grains don’t make me feel sick, but gives me some needed energy instead.

My sister is flying home this weekend, so I have made it my goal to see her as much as I can this week before she heads out. Planning on doing dinner tonight and playing with her two sons, some of the cutest kids in the world.

Lastly, I checked out Captivating yesterday after reading some good reviews and was told that all women need to read it. Review to come!

Happy tuesday!

Thoughts On Going Meatless

17 Sep

I love learning anything and everything I can about nutrition. I am extremely interested in how certain diets can alter the body, provide energy and enhance athlete performance.

For the last 2+ years I have loosely been following a Paleo diet. I say “loosely” because I still drink beer, eat yogurt and occasionally enjoy beans, bread and baked goods. However, these additions, or “cheats”, usually make me feel pretty crappy, as my system is not used to processing them.

Overall, I enjoy eating paleo. I believe it to be a moderately clean diet and has really forced me to make veggies more of a priority. However, I have seen some downfalls, mostly in energy levels, grocery bills and satiety. To solve this, I recently added barley to my diet and Greek yogurt and have seen a definite improvement.

However, now I have going meatless on the brain, after reading Eat Vegan and Run in Runner’s World.

Being a “lean” runner is very important and can definitely make you more competitive and puts less pressure on the body. While eating vegan seems far too extremely for me, I can see the benefits of eating vegetarian – with some modifications, of course.

One concern: protein

Based on my body weight, I need about 44g of protein a day. (=body weight/2, minus 10). With that in mind, here are some animal proteins compared to plant-based proteins:

  • 3 oz chicken = 21g protein (120 cals)
  • 3 oz lean turkey = 13.5g protein (90 cals)
  • 3 oz lean beef = 17g protein (145 cals)
  • 1 whole egg = 6g protein (70 cals)
  • 1 egg white = 3.5g protein (17 cals)

 

  • 1 1/3 cups black beans = 21g (300 cals)
  • 1 1/2 cups chick peas = 21g protein (430 cals)
  • 1 cup + 2.4 tbsp lentils = 21g protein (265 cals)
  • 1 scoop Warrior Blend plant-based protein powder = 16g protein (84 cals)

Glancing over that list, it looks like the calorie count is about double for the equivalent protein serving of meat as compared to plant-based proteins. Plus, 1.5 cups of black beans seems really intense for one meal. I guess the trade-off is way more fiber and less fat in the plant-based proteins.

Additionally, in order to make these plant-based proteins complete, they need to be paired with grains, such as rice, bulgar, whole wheat and barley.

I’m not totally into the idea of eating grains and wheat, as these just don’t make me feel great, but I do love barley and would use that to help make complete proteins.

So, here are my thoughts:

  • keep eggs in my morning routine – I like the vitamin D they provide and they are so easy to make.
  • make lunch or dinner protein animal-based, and the other plant-based
  • try the Warrior Blend plant-based protein powder (since the whey and soy made me sick)
  • Eat lots of fruit and veggies
  • limit nuts – making me very crampy lately
  • limit starches to barley, sweet potatoes and occasionally whole wheat bread

Kind of excited to give this a shot, especially since my foot and knee are now back in shape for running again. I’ll start with chick peas and limit animal proteins to fish, chicken and lean turkey. More to come!

Lazy Monday

17 Sep

I got back into Seattle last night a little after 11pm and once I was home, decided it was an excellent idea to unpack, clean my apartment and read a few chapters in my book. This put my bedtime somewhere around 1am. Not the brightest idea.

I slept in this morning, neglecting my usual morning workout and since I had no food at my place, I ate a bagel when I got to work. Gross. If I didn’t feel groggy earlier, I sure do now. Not to worry, jumping back on the bandwagon at lunch with my tuna, barley and veggie dish.

Today’s workout: hip & leg strengthening and a yoga-lates class. Really looking forward to an hour of stretching!

The last four days were nothing but amazing. I got to work remotely from Arizona, spend time in the sunshine, run when I wanted to and spend time with Scott. Needless to say, I was pretty bummed to leave and am already looking forward to seeing him again in October for our trip to Cannon Beach!

In order to get my shiz back in order, here is this week’s to-do list:

  1. Increase to 5:1 running intervals for 45 minutes (so excited!)
  2. Grocery shopping – loosely incorporate ChronoNutrition plan
  3. Finish my photo project
  4. Create my “awe wall” (an awesome idea I saw to create a poster of all the things that inspire me, goals, travel destinations, etc)
  5. Massive amounts of laundry

Happy Monday!

ChronoNutrition and Bug Bites

14 Sep

Day 2 in Sierra Vista and still loving this whole working remotely thing. It does get a bit lonely during the day, but I have yet to shower or get dressed today and it feels great!

Yesterday, after an awesome 60 minute run, I decided to lay out by the pool and do some work while tanning my super pale skin. Within 2 minutes of being out there, I already had two bug bites on my elbow and one on my leg. Then my behind starting itchy, but I figured it wasn’t lady-like to do anything about it and just fidgeted instead. Well, turns out some bug did a full-on attack to my back side and I had about 8 huge bug bites all over my butt. Thank the Lord for hydrocortisone!

I didn’t get to the “Dirt 30” workout yesterday and am hoping to find the motivation today. My knee is pinching pretty bad, so I am going to take it easy and fit in a walk to Target for my cardio – may even go to WalMart, bet there will be some awesome people watching there!

During my stretching yesterday, I watched an episode of 20/20 in which the topic was dieting and they interviewed a nutritionist in Italy about his ChronoNutrition diet. At first I figured it was another crazy fad diet, but after seeing the layout and reasoning behind it, I am sold enough to give it a test run. Here are the basics:

  • Never skip breakfast
  • Eat breakfast @ 9am – no fruit, but starches like bread and potatoes, bacon, cheese and protein are ok. (It says no eggs, but I am going to neglect that part)
  • 10:30am snack – fruit
  • Lunch is the biggest meal @ 1pm – incorporate your grains here, along with veggies and lean protein
  • 4pm snack – dark chocolate, fruit and nuts (love this!)
  • Dinner is the lightest meal of the day @ 6pm – lean protein, like fish or chicken and veggies
  • Also, 2 glasses of red wine per day are encouraged

To read more about the diet, go here or here.

Starting Monday, I want to give this a week-long test run and see how my energy levels are. This will be my average meal plan:

  • Breakfast – scrambled egg whites w/ frozen stir-fry veggies, 1/2 avocado & greek yogurt
  • 10:30am Snack – apple
  • Lunch – 1/2 cup barley, grilled chicken breast, spinach salad w/ EVVO
  • 4pm snack – 1 chocolate raspberry Figamaroo and 1/4 cup mixed nuts
  • Dinner – Fish, turkey or chicken and a huge salad w/ EVVO

The plan didn’t discuss pre and post workout snacks, but I think those are really important for proper fueling and recovery. I am going to test out a few things for my pre-workout morning snack, since I like to get my workout in by 6am. Thinking I will stick with coffee and maybe string cheese or a banana.

Ok, I’m off to get dressed and change up work locations and enjoy some sunshine. Happy Friday!

Dirty 30s and Fall Fashion Wish List

13 Sep

I’m working remotely from Sierra Vista for the next two days and am reminded how much I love “working from home”. My day started pretty early, as Scott gets up early for PT and I couldn’t really go back to sleep, so I made myself some instant coffee and breakfast.

Today, breakfast consisted of 2 eggs, an apple, 1 piece of toast and a little strawberry jelly with instant coffee – not my typical breakfast. Pretty sure starting your day off with that much sugar is not a good idea.

Hoping to get some kind of run in today and thinking I should get out there before it gets too hot. Since I am a little sore, I will cap it at 30 minutes with a 4:1 run/walk ratio and a 20-30 minute walk. Also, need to do some work stretching out the IT band and the ACL, along with throwing in a hip, leg, core and arm circuit.

“Dirty 30 Circuit” – repeat 3x

  • 30 air squats
  • 30 push-ups
  • 30 sit-ups
  • 30 burpees
  • 30 lunge split jumps

Then, just for funsies, I want to add in some hip and glute work. Three rounds of 25 reps each of: clamshell leg extensions, side leg lifts, donkey kicks, superman, bridges and calf lift. My old foam roller is here, so I’ll give that a little workout too and make sure to really stretch out, since my left knee has been pinching a little lately.

Last night in between my flights I picked up an US magazine (I know, guilty pleasure) and developed a crush on a few new items for fall. So here is what I am pining for this fall:

  • Nollie long-sleeve print dolman cardigan with pockets, pacsun.com, $26.50
  • Tory Burch ‘Jaden’ canvas tote, Nordstrom, $225

I also need to find a good pair of brown and black boots. I love the brown wedge boots that they sometimes sell at Target, by Merona I think, but they seem to sell out extremely fast.

Ok, now to get ready for my run and get some work done. Happy Thursday!

90 RPMs and Baby Food

12 Sep

Last night my sister and Sarah came over and we had a much needed girls night. I gave myself a cheat meal and had some chips and salsa and fish tacos. They were pretty good, but I think next time I’d use my cheat on something better. We ended the night at Target, where we found these awesome Halloween costumes.

How sweet is that hot dog? We didn’t end up buying them, but I’m pretty tempted to go back and call that little number mine.

The other thing I bought – baby food. My sister was buying some for her son and they came in a little squeeze pouch, were 100% organic and were in cool flavors like blueberry pumpkin and broccoli and apple. So…I bought some to try. I figured that would make great pre or post workout fuel and although it is either creepy or genius, I might as well give it a try.

This is what I had this morning after my workout and it wasn’t too bad. Pure sweet potato, 65 calories and all-natural.

Which leads me to today’s workout: 45 minutes on the stationary bike at 90 rpms. Scott gave me some tips of how to set up the bike, how to position my foot, posture and that the most efficient cadence is at 90 reps/min. This seemed like a really fast pace at first, but once I got into the rhythm felt great and made the whole ride so much more enjoyable. Next on the agenda: bike shorts.

I wore my new jean jacket to work today and it is so comfortable! I thought it might be a bit stiff, but I am really loving it. Wore it with my purple Nordy’s dress and Sperry’s and feel oddly trendy today – no old lady shoes for this girl!

Leaving the office around 3:30 today to head out to Tucson and I am so excited! I have been absolutely freezing non-stop lately, so I’m really looking forward to some heat and getting to spend 4 days with the bf!

Happy Wednesday!

Interval Run, Salsa and September To-Do List

11 Sep

Good morning! I am extra peppy this Tuesday morning and really looking forward to being in Arizona tomorrow.

My day started off with a bang, literally, as I woke myself up at 4am by slamming my head into the wall. This has never happened before and I usually am not even over on that side of the bed. Needless to say, that really woke me up. I then proceeded to pour my coffee into the sink, rather than in my mug and then tried to leave the house for my run without my shoes on. Maybe I hit my head harder than I thought….

My workout today: 4:1 run/walk intervals x 10 for a total of 40 minutes running. This is a bit more than a 10% increase from last week, but it felt good and having the 1 minute walk in there really lessens the stress on my foot and knee. I finished with a 20 minute walk and some foam rolling.

Once I got home, I used non-fat chocolate milk as my recovery fuel, where I lost the straw in the box and went savage on it with a knife and finish it in a glass. Oh, which I then proceeded to spill on my iPad. What is up this morning?

However, the best part so far has been my breakfast which mostly consisted of salsa. Man, I love salsa. It’s weird, I am not the biggest fan of tomatoes, but am a salsa addict. Doesn’t make sense. Along with my salsa I had 1 whole egg, 2 egg whites, spinach, 1/2 an avocado and an apple. And don’t forget coffee #3.

In other news, you have to read this story from The Bloggess. I read it yesterday and haven’t stopped laughing – it’s totally something I would do to my future husband.

Today is September 11th, btw, and brings back memories of watching the horrible sight of that plane flying into the twin tower in the kitchen with my mom. A very scary day for the U.S., with a lot of lives lost and it makes me very thankful for those who serve this country. A big thanks to my brother-n-law, my boyfriend and all others serving in the military.

On to a more positive note, here is my to-do list/wish list for September:

  • ride horses on the beach in Cannon Beach
  • run a 5k with no walk intervals
  • win my client over with my fiscal year wrap-up report
  • add more healthy fats into diet (nuts, olive oils, fish oils), cut back on sugar
  • incorporate 15 minutes of stretching nightly
  • spend more time with friends

Happy Tuesday!

Jump Roping and New Clothes

10 Sep

I can’t believe it’s already Monday – this weekend just flew by!

I started off my day with the following jump rope circuit:

Do 50 reps of each exercise below, with 1 minute of jump roping between each exercise:

  • clamshell leg extensions (banded)
  • jump squats (banded)
  • side leg lifts (banded)
  • sit-ups
  • bridges (banded)
  • lunges
  • bicep curls
  • donkey kicks
  • russian twists
  • air squats (banded)
  • supermans

The whole thing took about 35 minutes and did a good job at getting my blood moving and waking me up. Tonight I plan on attending yoga and hoping that it loosens up my sore right shoulder.

In other news, this weekend was super productive. On Saturday I ended up sleeping in until after 11, which is really unusual for me, but felt fantastic. I went for a nice run outside (it was actually hot here!) and then met my friend to watch the UW huskies get destroyed by LSU. I took the rest of the night easy in anticipation of an all day rescue training course with the Red Cross. Sadly, the instructor never showed up, so I will need to reschedule. Instead, I spent the day shopping with the $125 check I received from my insurance company (just for filling out a health questionnaire!).

Here’s what I got:

H&M: Purple skinny pants and black & white sleeveless top

Forever21 (I know, shameful): orange blouse, denim jacket, gold ring, white t-shirt

Macy’s: cream sweater

DSW: 2 pairs of Aerosoles loafers – one black and one brown, both paten leather

I was in pretty desperate need of some new clothes and thinking that my coworkers would probably like to see me in something new – really thankful for that random bonus check!

I’ll be working remotely from Arizona in 2 days and I can hardly wait! Hoping today and tomorrow fly by.

Have a great week!

 

Hot Dogs and Pool Circuits

7 Sep

This morning when I got out of the bus tunnel, the whole city smelled like hot dogs. It was glorious. I know hot dogs are disgusting and made of God knows what, but they smell amazing and remind me of my business trips to New York when I’d get a hot dog or pretzel and walk around Central Park. Those were some good times.

This morning’s workout was a 60 minute swim and I’m feeling a nice burn in the shoulders and hip flexors. To mix it up a bit, I did a little pool circuit:

  • 200 meter warm-up – different stroke each lap
  • 200 meter freestyle
  • 100 meter kick-board
  • 200 meter freestyle
  • 100 meter arms only (water weight between ankles)
  • 200 meter freestyle
  • 100 meter kick-board
  • 200 meter freestyle
  • 100 meter arms only
  • 200 meter freestyle
  • 100 meter kick-board
  • 200 meter cool-down – switch between back stroke and breast stroke

The whole circuit is 2,000 meters and at a slower-ish pace takes about an hour.

For my recovery fuel, I made a Muscle Milk Smoothie: 1 container Muscle Milk light (vanilla), 1/2 a banana, 6 strawberries and ground chia seeds.

I haven’t been feeling my best lately and on Tuesday decided that I needed a bland, detox food week. My favorite things to eat when I am in this mode are soups and smoothies. Here is a soup that I made that really hits the spot:

Easy Chicken Barley Veggie Soup

  • 2 cups low-sodium chicken broth
  • 1 tsp chicken soup flavoring (sodium free)
  • 1/2 cup barley
  • 1 cup frozen stir-fry veggies
  • pepper

Add it all in a pot and set on the stove top at medium for about 10-15 minutes.

Hoping to leave work around 4 today so I can get in a yoga class before the weekend and get nice and limber for tomorrow morning’s run.

Have a great weekend!

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