Tag Archives: running

Spring Break

Most college students go away on spring break to somewhere sunny and at least 75…. Not me !  I spent most of my time working, catching up on homework, and getting things done around the house.  I’ve been busting my buns working on getting back into the gym most days of the week.  Some days are harder than other.  I work every day anywhere from 4 hours to 14 hours.  This week wasn’t too bad since I didn’t have school at all.

Progress pic, I am finally getting back to where I was pre-surgery 🙂

Monday-Casino shift 7 hours-Ran 4 miles

Tuesday-Casino shift 7 hours-rest day

Wednesday-Bartended 9 hours –rest day

Thursday– Bartended 8 hours / pizza date-Ran 2 miles

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This pizza was huge. It was so large that I could only eat one piece!

Friday-Volunteered-home work out

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I volunteer a few times a month at a food distribution center for needy families within my community.  Today there was a variety of FRESH foods for them.  Yay!!!!  As a Dietetic’s student I LOVE when there are fresh produce items for people to choose from.  A lot of times items are canned or highly processed.  While making sure everyone in the community is fed, I wish there were better food options for them….

Saturday-Double 14 hours-morning run planned!!

Sunday-bartend 8 hours-long run planned , 6 or 7 miles

 

Staying on top of my work outs is my goal for March!  What is your goal for March?

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Just a Mile a Day!

After injuries the past few months and a busier than ever schedule (working 3 jobs and taking classes) I am getting back on track!  Running is a great outlet for me; it reduces my stress and anxiety.  I like running outside best, but I do sometimes run on the dreadmill.  I usually shoot for 4 or 5 miles at a time.  However, if all I have time for is 2 than that is better than none!  I used to run 5 miles every morning as soon as I work up, now I run when I can squeeze it in.  After evaluating my mileage records from the past few months and years, I noticed a considerable gap this year.  I am trying to make 2016 my best year yet for a lot of things.  School, work, blogging, and running are all of my top priorities.

I found an interesting article Runners World posted about the benefits of running a mere 5 miles per week.  You can find this article at: http://www.runnersworld.com/newswire/new-research-big-benefits-from-running-5-miles-a-week

“In other words, it takes only about 4 to 5 miles a week of running at 11:00 to 12:00 minutes-per-mile pace to gain considerable benefit. The authors state: This study may motivate healthy but sedentary individuals to begin and continue running.”

who knew that all you needed was a mile a day!

My most recent run on Sunday:

My running splits have been significantly better in the past, but it gives me something to work toward.  My old average mile time was 7:29 min/mile.

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All of my February runs have been outside 🙂

 

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I am making a better effort to keep up on the things I enjoy and me less stressed out than I was last year.  Running helps me relax and refocus my thoughts.

 

How many miles do you run?

Why do you run?

Are you a morning, noon, or night runner?

 

 

Weekender Work-out and BBQ Chicken Potatoe Skins

St. Patrick’s Day was very busy for me, just as Friday. I ended up working 16 hours Friday evening, a few promotions Saturday and Sunday, then 10 hours Monday. Tuesday I glued my self to the couch, for the entire day. It felt AMAZING to sit; I never get to sit around like that (the cats were in heaven). Granted I was catching up on homework, paying bills, contacting agencies, making signage requests, witting approval letters, signing contracts, scheduling, and mapping out my course requirements for the next year and a half.   Then Wednesday and thursday both slipped away from me too.  I am now finally posting this Friday evening (LATE).   Team no days off. On a side note, my final proofs came back from a photo shoot I did for a spray tanning company!

Kahuna Bay Tanning

Kahuna Bay Tanning

Anyway, I didn’t go to the gym I did my workout’s at home this week/weekend and ran outside.

Weightly work out:
12 squats
12 lunges R Leg
12 lunges L Leg
15 R Leg Lifts (Rear)
15 L Leg Lifts (Rear)
10 squats holding weights
10 sumo squats holding weights
10 lunges R Leg (side)
10 Lunges L Leg (side)
15 R Leg Lifts
15 L Leg Lifts
*Repeat 3 times. Pair this work out with a 2-4 mile run and your booty will be whipped into shape in no time.

Vitacost is amazing for finding great deals on almost any healthy food.supplement. I order supplements here and there, pre-work out for the days I need an extra lift, and finding organic goods.  I received my order, standard shipping, only 3 days after ordering!  Now that is what I call excellent service.

Vitacost Treasures:

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http://www.Vitacost.com

I am currently addicted to these chicken potato skins, after having them at one of my accounts a few weeks ago.  Of course they were fried and greasy where I had them, so I made a healthier version.  No oil or butter here!

BBQ Chicken Potato Skins

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Ingredients:

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Grilled Chicken
Barbeque Sauce
Veggie Cheese or Skim Cheddar Cheese
Red Skin Potatoes

Bake potatoes on 375 for 30-45 minutes, or until done.
Cut the potatoes in half and Scoop out most of the in-sides.

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Fill in the halves with chicken, bbq sauce. and “cheese.”
Broil for 5 minutes.

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These are the definition of perfection.  I just love them.  I realize that barbeque sauce is high in sugar… oh well.  My husband does not like barbecue sauce, so I make him these sans sauce. If you want to dip them in something, plain Greek yogurt or Greek yogurt mixed with dry ranch dressing mix tastes awesome.

*I save the left over potatoe insides, mix them with non-fat plain greek yogurt, garlic powder, chives, and Mrs.Dash. I love pairing that with either grilled chicken or broiled salmon.

Weird Weekend

My weekends get very strange and unusual; I do the most random jobs.  This weekend I had the opportunity to attend the Oscar preview night for a local casino as a Vegas style show girl.  Earlier in the weekend I conducted a wine sampling and trained a model on a cocktail in a can promotion.  

Working as a Vegas style show girl was slightly nerve-racking!  I was dressed in an outrageous costume that had: gold sequins, a bra style top, and a HEAVY feather-head piece.   This experience was one of a kind in a good and bad way.  Working as a show girl was extremely fun during, but after looking at pictures I was beginning to feel horrible about my body.  I normally do not feel that way about myself, but the pictures taken that evening made me feel so uncomfortable.  When I got home, I had my husband take swim wear photos of me for a model submission (totally unrelated).  After looking at the pictures he took of me I realized that different cameras, positioned at different angles, and different lighting can cause different results.    I am posting these two pictures to show how much of a difference all of these factors can play.

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Again, these pictures were taken the exact same night, within 4 hours of each other.  The picture on the left was taken on an empty stomach (I was running late and didn’t grab dinner) and right was after I got home, ate boneless wings, and potato casserole.  It is crazy how different these images look. This just goes to show things are not always as they appear.  Bye bye negative body thoughts.

On another note, I am slightly obsessed with all the fabulous deals I scored this weekend.  This whole outfit only cost about $100.00!  Wearing dress pants are a horrible and uncomfortable experience for me.  I have discovered these insanely comfortable dress pant leggings; LOVE THEM!!

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*My whole outfit came from Kohls.

Even though I had a jam-packed weekend that involved a lot of driving to and from events/accounts, I made sure I went to the gym.  Saturday I only had time for a quick cardio session.  Sunday I was able to do cardio and some weights.

Saturday

Moderate Running Schedule                                   Intermediate Running Schedule

Mile                             Speed                                      Mile                 Speed

0.0  – 0.5                       6.5                                           0.0 – 0.5          4.0

0.5 – 1.5                       8.0                                           0.5 – 1.5           5.5

1.5-2.5                         9.0                                           1.5 – 2.5           6.5

2.5-3.0                         8.0                                           2.5 – 3.0           5.5

Sunday

25 Squats while holding 2-10 pound weights

4 mile run, speed 8 the whole time

25 squats

10 lunges Right leg

10 lunges Left leg

3 reps of 10 crunches on an incline bench

2 set of 15 leg lifts on each side (4 sets total)

Normally, I meal prep on the weekends; my new schedule doesn’t allow it to happen until mid-week.  I absolutely love meal prep day more than most!  I have some clean recipes that I will post next post.

Meal Prep:

Artichoke Stuffed Mushrooms

Peanut Butter Jelly Overnight Oats

Pizza Chicken

P.s. I have to share this picture because I am so excited for the rest of the proofs to come back…

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Kahuna Bay spray tan ad photographed by GSIPhotography

Getting Started

I woke up at 6:00 am today and decided I wanted to share my healthy life with everyone. HA!  My life can be so normal some days, others, are insane.  I make time for myself to work-out 5-6 days per week.  Running is my time that I use to clear my mind and relax.  I love the way any type of exercise makes me feel.   I prefer to work out in the morning, that way my mind is clear and focused for the rest of the day.  However, I find myself in the gym some days at 8, 9, or 10 pm too (better late than never).  My normal routine is coffee/checking emails, gym, everything else.

Fuel:

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 I hate eating a lot early in the morning, especially before working out.  I try to eat something small and Larabars are my absolute favorite.  Coffee, Larabar, and a banana are the perfect trio to keep me going for my whole run.

I prefer to run out side, especially when I have long runs.  I love the fresh air and the change of scenery.  However, that is not an option right now; it’s only 14 degrees out in Michigan!

 Today’s Cardio Treadmill Work:

Mile                Speed

0-1                  7.0

1-1.5                7.3

1.5-2.5             7.5

2.5-3.5            7.9

3.5-4               8.5

4-5                  Alternate between 6.0 and 11.0 for a minute at a time

I completed this work out in 40 minutes.  I normally run a 7 – 7:30 average mile.  I had a slightly “easier” run today because it was a little longer than normal.  I like to change-up my run times, intervals, and running style to keep it interesting.  I get bored easily when I’m stuck inside.  This work out could be easily modified for intermediate runners.

After running, my days are all so different.  I’m either going into work (business calls), attending class (microbiology, dietetics, organic chemistry), executing promotions, running errands, cleaning my house, prepping for a photo shoot, renovating and decorating, studying, or checking my never-ending supply of emails. 

My husband and I recently bought a cute little brick house.   I LOVE IT!  Owing a home is intense, it’s either all fun, like decorating, or crazy like basements flooding and faulty door locks.   After years of renting and plain white walls, I can finally paint the walls whatever colors I would like.  I adore all of my colors; it gives the house character.  There is still so much to do, but I am excited to have a finished product that I did myself.

 Sneak Peak:

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The rest of my day will consist of meeting, business calls, and promotions.  This weekend is going to be as insane as last weekend.  I have ten promotions, a photo shoot, and an exam on Monday I need to prep for.  COLLEGE life struggles 😉