Archive: February 15, 2023

No Running, just eating

pleased Thursday! Today is one of my day’s off from running so I started my day with a good lil walk. I typically run a max of 5 days a week for rest and injury prevention.

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Since I’m not talking running let’s talk eating! There are a ton of “what ought to I eat when training for a half marathon” kinda searches and because I have a half marathon this weekend I thought I’d share a full day of eats from yesterday:

Before I went for a run I had half of this green smoothie. It had ice, almond milk, TJ’s green very powder and frozen mango

Breakfast – eggs and toast with laughing Cow and jam.

(RunEatRepeat on Instagram)

Then, I had some clementines and my Peanut protein Cookies with iced coffee with Silk almond milk and stevia.

I made this batch of cookies with cranberries. Delicious!

Note: I use vanilla whey protein powder for this recipe and it’s a good, sweet powder. If you use a so-so powder they don’t come out as well as the powder is a sub for sugar. It has to be sweet.

Lunch! I had my typical enormous mixing bowl salad. No picture, Camiseta FC Utrecht but I did happen to weigh my chicken yesterday. This was 5.2 oz. I baked a bunch of chicken breasts at the beginning of the week and was curious how big they were.

Afternoon snack – Greek yogurt with frozen mango and granola and nuts. I am obsessed with frozen mango best now.

At some point I snacked on Sabra and carrots. This is practically a daily occurrence that I always forget to note.

Dinner was the Chile Relleno Casserole and a salad.

And I ate dark chocolate while viewing Honey Boo Boo and planning my road trip across the south (in my head).

So there are my eats for the day. They’re not as amazing and Pumpkin’s Pigtastic Sandwich, but I like ‘em.

(Source)

See ya later!

Question: When are your rest days?

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Silent Saturday–Returning to the scene of the crime

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Fat is Not a feeling

Confession Thursday is taking an uncomfortable, non-funny turn…

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Yesterday I woke up 12 pounds heavier.

Yes, that can completely occur (it’s science). Or at least I felt like it happened.

I did have ribs as well as cornbread for dinner the night before…

So I did the math:

Ribs & Cornbread = 1,200 calories

12 pounds = 42,000 calories

Listen, math has never been my stamina so perhaps I failed to remember the bring the one. All I understand is I woke up feeling fat bloated.

Wait, fat is not a feeling. I might feel pleased or unfortunate or anxious or lonely, however fat isn’t an emotion.  I did feel bloated – which is awesome.

Okay. It’s not awesome. however it’s great to determine ‘bloated v. fat’ since then I might do something about it. So, I asked the all understanding internets for advice:

“What do you do when you’re having a Camiseta Flamengo fat day?”

And I got some excellent suggestions…

Check out my FB page for all the suggestions!

Back to my small lil black heart feelings…

I spent a long time believing about where this was coming from as well as realized it wasn’t truly from my indulgent dinner, these feelings were coming from comparing myself to people around me. typically I’m truly great about this – I grew up looking extremely different than all my lil Mex friends. I had to get over it.

But, I’m still a woman as well as in some cases I discover myself believing ‘it’s not fair’ that somebody else is naturally small or gets to do less or eat much more or wear hats or look great in white jeans…

I was comparing myself to the (very gorgeous) people around me this weekend. I just occur to have totally beautiful, incredibly in shape good friends – which is awesome! However, it’s rough to be ‘average’ around people like that when you’re having a so-so day.

I had to snap out of it so… I went for a run as well as ate a healthy breakfast. I provided myself 5 minutes to feel poor as well as then STOP. I reminded myself nobody CARES.

No one cares exactly how you look or exactly how much you evaluate except you. (And if anybody else cares in a unfavorable method Camiseta Selección de fútbol de Túnez you ought to decrease them from your life. I do not have connections with people who criticize other’s weight or looks.)

If you’re having a fat day try:

Doing something that makes you feel good.

Wearing an attire that makes you feel gorgeous.

Repeat some positive mantras.

Read a story about somebody inspiring. ABC has a great news page!

Make somebody else feel great with a good gesture or compliment.

Choose happiness. Pass it on.

Question: Camiseta Manchester City exactly how are you today?

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Friday Favorites– two Apples a Day

pleased Friday! How’d your week go?

Hopefully it was amazing! however if it wasn’t as well as some man at work stole all your creamer or a hoochie is trying to take your sweetheart I have something that can assist ya below.
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Today is all about Friday favorites = the random, not helpful, however potentially fascinating things that make me smile.

1. An apple a day keeps the physician away. What do two apples a day mean? (I hope they don’t cancel each other out since I can’t stop eating them.)

2. Eggs on salad. With chips. I like the weirdest things, however you gotta march to your own lil drummer.

3. Popcorn. each time I go to Target as well as leave without purchasing popcorn I think about it a little victory. (Note: Those victories don’t occur often.) When I do leave without popcorn I make my own.

4. My mom’s neighbor provided us a lot of apple-bananas. It’s like a banana, however better. Creamier. Apple-y. Delicious.

Don’t be frightened of them! Tip: They are finest a bit brown.

(source)

5. “Let’s Pretend This never Happened” by The Bloggess. I checked out it on the method back from Florida a few weeks back (hence Camiseta Selección de fútbol de México the flight terminal picture as well as snacks). Um, hilarious.

6. Sht Senders – you can send a gallon of crap to your enemy. This is a Camiseta Selección de fútbol de Gales genuine thing. Don’t send me any type of since I freakin’ assisted you out by letting you understand this for your other enemies.

7. Felina. breaking poor fans – did you hear that the last episode was named after this tune “El Paso” as well as it tells the story of the whole show?!

Bonus: It’s about a Mexican woman (believe it represents meth) as well as it made me miss everything over again.

“El Paso” scene in breaking poor plus the rest of it from Bonnie increased on Vimeo.

Question: What’s your preferred thing this week?

Like apple-bananas? Mexican women named Felina?

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Sunday set Up

hello from the air! I’m currently blogging from my flight house

After breakfast the boys went to do “boy stuff” as well as Kristin as well as I just hung out as well as caught up. It was nice.
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When they got back all of us ate lunch together. Kristin prepared a lot of tasty food before we came as well as had a ton of choices for lunch. I made a huge salad topped with poultry salad, chickpea as well as feta salad (in Italian dressing) as well as chips. This is precisely like something I would make/eat at home!

After lunch we rallied the troops as well as went exploring. Kristin as well as Matt have a jungle behind their place!

I believe Willow is mooning us since we didn’t let her Camiseta Olympique Marseille come on the walk (due to ticks).

Time to explore!

There are railroad tracks behind the trees

Matt inspected to see if any type of trains were coming so we might proceed.

We saw a beaver in the pond, however scared him her away  Dam.

I truly wished to show you a photo of my beaver too.

The guys stood there trying to see the beaver for a long time, before lastly providing up. Beavers frighten simple I guess?

After our walk we packed up our stuff as well as headed to the airport. I have Subway, a Vitatop as well as Biscoff for dinner. My favorite. all of it.

Sunday set Up – I got the concept for Sunday set Up from Kathy Kaehler the personal fitness instructor I satisfied at an event in LA a few months back. My take is different, however I like the name of it

Sunday set Up is exactly how I’m going to plan out my healthy living plan for the upcoming week. planning my meals, exercise as well as organization – to set myself up for success this week!

Last week I published my plan, let’s review:

Monica’s Back on Track plan for the Week of 5/15/2011:

Running Workouts:

Monday – Run 6 miles as well as abs – done

Tuesday – Body Blast or TKB depending upon what time I have to work – did KB as well as liked it

Wednesday – Body Blast or 3 with speed

Thursday – Run 8 miles as well as abs – Ran 7 miles

Friday – rest / show up in Baltimore early morning!

Saturday – 8 mile run in Baltimore – Ran 6 miles

Sunday – rest Ran 4 miles in Maryland

Eating plan – Estimated calories damaged down something like this…

Breakfast: x00 calories

Lunch: x00 calories

Snack:x00 calories

Dinner: x00 calories

Didn’t end up tracking calories, however did get back on the wagon somewhat (even if it’s dragging me behind). I overdid it on the eats while traveling, however I was living it up as well as truly enjoyed every crabby as well as ice creamy bite.

Plan for may 22 – may 28

Exercise:

Sunday: simple 4 miler

Monday: 8 miles

Tuesday: KB or Body Blast & abs

Wednesday: 6 miles with 3 at tempo pace

Thursday: Body Blast or KB

Friday: 6 miles or fitness center (depends on when I’m working)

Saturday: group run/walk

Eating: plan dinners as well as snacks for the week. No snacking in kitchen area outside of meals. Tracks eats (got a book from work that I’ll be asking clients to utilize as well as want to try it before I’m recommending it).

To Do: Make a routine for work as well as personal stuff. It’s all blending together as well as I’ve been staying on the computer with blog stuff as well as composing extremely late for a while now.

PS – I’m on my flight from Atlanta to Orange region right now as well as am totally gonna dig with my handbag for one more snack right now.

Question: Does traveling make you snacky too?

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How I got past My Running Injury IT Band Syndrome

Hi! It’s 26 days until the LA Marathon and 55 days until the Boston Marathon. That is so soon. It makes me nervous to think about how fast they are coming up!! But, I have to keep myself on track and doing a little countdown helps me remember I need to train and sleep and eat and breathe and drink like I’m training for a bunch of upcoming races.

Not staying on track with training, rest and proper nutrition can contribute to injuries. Boo. So, while I like to just ‘play it by ear’ with my running I’m really trying to stick to the training plan I put together.
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I got IT Band Syndrome about six years ago after I ran the Disneyworld Marathon. The injury came knocking on my door in the form of knee pain after the race. In the weeks following the marathon I started to get knee pain that stopped me in my tracks about a mile or two into my run.

I got an MRI, saw my doctor and eventually was referred to a physical therapist.

The PT said I could NOT run for 6 weeks.

SIX WEEKS.

That was devastating. I actually cried. The pain of not being able to run was worse than my knee pain!

For six weeks I iced my knee, had it taped, took classes at the gym instead of running, saw a physical therapist and let myself fall into a cave of sadness that only running could get me out of.

Why did I get injured?

Well, there isn’t one easy way to tell… my PT said it was probably a combination of not being fully ready to run 26.2 miles and my IT band being too tight. plus there were some muscle imbalances to work on that might have contributed.

Once I was cleared to run I had to slowly build back up. It was a little discouraging to see how much fitness I had lost in just about 7 weeks.

But, I love running and Camiseta Selección de fútbol de Países Bajos wanted to get back to it – so I did the work.

I also learned a lot from that experience.

My running injury taught me:

Stretching and strength training are crucial for marathon and half marathon training.

Rest days are crucial for avoiding running injuries. Your body needs time to rest and recover.

Running a full marathon is not just a random, cute little hobby. If you are doing athletic things with your body – treat it like an athlete.

Not running sucks.

Don’t take out your sadness and disappointment from not running on the people around you. find something else to do that makes ya delighted for a while.

There are other forms of exercise besides running that are fun. I took up kickboxing and spinning for a while.

Your body is amazing and can carry you for 26 miles, get hurt and Camiseta Sao Paulo FC come back from all of that to run again. It takes a lot to run that much. It takes a lot to rebuild injured muscles and bones and sad hearts – but you can do it.

It was very sad to be benched from running – but that shouldn’t have been the focus. There was so much leading up to that running injury that my body did = hundreds of miles of running in heat, snow, rain, humidity… I was thankful for all the good stuff and that helped keep me hopeful.

When I remember that I was not able to run for 7 weeks – but had been running for 100 weeks before that – that helps keep it in perspective.

And coming back from IT Band Syndrome made me a lot a lot more aware of crucial things that help stop running injuries.

If you have IT Band Syndrome see a doctor to make sure that’s the ideal diagnosis and see if you can get a referral to a physical therapist.

IT Band Syndrome treatment Tips:

1. stop running. Running on an injury never helps it get better faster.

2. RICE – Rest, Ice , Compression, Elevation.

In this case compression might work in the form of taping it.

Tip: KT Tape is the #1 go-to on this and Camiseta CF Monterrey they have videos and instructions online on how to apply the tape.

3. stretch and self massage.

Do gentle IT Band and hip stretches to help minimize some of the pulling on your knee. DON’T do any moves that make it hurt. Irritating an already inflamed area isn’t going to help the pain or swelling go away.

Consider foam rolling for a few minutes at a time and gradually build up.

4. focus on recovery as much as possible. This includes – extra curricular activities, rest, nutrition and more.

Wear supportive comfortable shoes – even when you’re not running. You might want to skip the flip-flops and heels for a while.

If KT Tape or a knee brace is helping – wear it as needed (not just while working out).

Get enough rest. This includes sleep and just rest from over-exercising in general. give your body time to heal.

Make nutrition a priority.eat enough protein, carbs and healthy fats. eat your fruits and veggies. treat your body well.

Question: have you had a running or sports injury? What was it and how did you recover?

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Enchilada Casserole, Roasted Butternut Squash recipe as well as eating off the floor

hi as well as pleased Wednesday!

My legs were just not feeling it today so I cut my run short to take a walk with SR. I hadn’t seen her because Sunday night so I was certainly having  withdrawals. thankful I got my fix.
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Before I satisfied up with her I made a very quick breakfast of egg whites since I’m trying to eat clean talk dirty. There were very clean up until I dropped them on the floor. #Fail

Luckily my other meals have been outstanding lately!

Yesterday I went to see the new infant Camiseta Bayern Munich as well as brought her some salad.

Enchilada Casserole recipe exactly how To

By the time I got back I wished to make something quick as well as simple for dinner. each time I make this enchilada casserole I get comments asking for the recipe. There isn’t truly a recipe, it’s essentially deconstructed enchiladas.

Ingredients:

Tortillas

Salsa (I utilized salsa instead of enchilada sauce since I have it on hand all the time as well as in some cases red sauce can be bitter)

Leftover poultry or beef or pork or rabbit or bison or mushrooms or tofu or wild boar…

Shredded Cheese

Optional: corn, beans.

1. get some protein/enchilada filling. I shredded a rotisserie chicken.

2. Layer salsa, tortillas, protein, beans, corn, cheese

3. Repeat.

4. Bake up until heated through.

Roasted Butternut Squash

I likewise made roasted Camiseta Selección de fútbol de Polonia butternut squash.

I like squash, however I don’t like cutting it so I purchased pre-cut cubes from Costco.

I tossed the whole bundle with 2 Tb. coconut oil, 2 Tb. agave, a great deal of salt & cinnamon. Baked at 400 degrees up until cooked with about 25-30 minutes. (Time depends upon the size of your cubes.) when done I tossed in a few handfuls of cranberries.

Dessert was courtesy Artic Zero. I like these.

Am I strange Wednesday Poll:

Breaking things Out of Anger

I was believing about this today as well as believed I’d take a poll so you can be honest… have you ever damaged something out of anger? Like, thrown a plate or smashed a lamp?

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Fitbloggin Friday–Breakfast!

morning Is everyone else pleased it’s Friday?! because I was out of town Monday and Tuesday I have a lot of blog/writing stuff to do before the weekend (sorry if I neglected your emails – I’m on it!).

But, before getting to work I have to get in a 10 miler! because Camiseta Yokohama F. Marinos I am now coaching a recreational running group (that does not really contribute to my  personal training) I need to do my long runs on Friday. I’m a “creature of habit”, so this feels so weird. But, I’m dressed and fueling up with a bagel and iced coffee as we speak communicate through the Internet
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I’m wearing my tech t-shirt from the Black cat 10 Miler. The reason I run is for the shirt, but a lot of the t-shirts I got this race season were long sleeved?! now I have to retire those because it’s getting to warm for that in SoCal.

*Note the cake in the background, because I did last Camiseta Schalke 04 night…

This is a part of a series of messages leading up to the Fitbloggin conference. I’ll be speaking on blogging 101: getting started in healthy Living Blogging.

Today we’re talking about my fave topic – FOOD! Friday’s Fitbloggin breakfast will be sponsored by Attune.

We’ll be enjoying…

UNCLE SAM CEREALS

Original

Strawberry

Honey Almond

EREWHON certified GLUTEN totally free CEREALS

Crispy brown Rice- Gluten Free

Crispy brown Rice with Mixed Berries

Corn Flakes

Also on Friday, Attune is sponsoring a chat with registered Dietician, Janel Ovrut. The section is called “Go with Your Gut: how Nutrition & Digestion affect Your Performance”. If you have a question you want answered by an RD go here and ask!

As Camiseta Selección de fútbol de Alemania if that’s not thrilled enough, Attune is giving away a ticket to Fitbloggin plus $500 towards hotel or flight! Amazing, right?!

To Enter: Go here and discuss why you ought to be the winner!

Contest will run from Friday, April 22nd until Friday, April 30th at 9:59 a.m. At 10 a.m. we will announce the winner on the attune foods daily digest blog.

Okay, I’m headed off to run. Ironically, I think I’m going to drive to my favorite running spot because my local route screwed me didn’t work last week. I better make earth friendly choices the rest of the day!!!

Question: Are you a creature of practice with your workouts too?

For as long as I can remember I did my long runs on Saturdays. It feels very strange to do them Friday even though it’s only one day off?!?!

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