Love + Health = Happiness

I can’t believe we are already into the 3rd week of January. It doesn’t help that I spent almost the first 2 whole weeks sicker than a dog. That expression is weird, cause my dog is never sick so I’m not even sure what it means.. but yea starting the new year off sick is no fun! I’m happy to say that I finally feel like I’ve got 100% of my energy back. I feel happy and alive again!

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Today I want to talk a little about loving yourself and being healthy! I have found in recent months that making sure you truly love yourself is how you will find the ultimate happiness. What makes me love myself is by working out and eating healthy. Doing both of those things makes me feel good and when I feel good I am happy! When I’m happy and have positive energy then I notice that work gets easier and the people in my life seem to be happier and drive off my energy. This just motivates me more. I want to lead my example so those closes to me can be positively effected by my happiness.

Here are few tips to live a healthier, happier lifestyle:

  • create a workout routine and stick with it
  • never plan more than a week out in advance, take your goals just one week at time
  • plan your meals every week, prep ahead of time so your less likely to eat out when your in a hurry
  • pack your own lunches
  • cut the negativity
  • follow people that inspire you to be a better you

My goals for the week are to workout every day with an active recovery day on sunday and to drink more water. I decided I wanted to try and go to crossfit all 5 days of the work week. I’m going skiing on Saturday so that will be my workout for Saturday and for my active recovery on Sunday I plan to either go to hot yoga or take my dog on a walk. Maybe both depending on how sore I am from my first day up skiing this year. My schedule has been all over the place this week, but I have managed to make it to crossfit both monday and tuesday and have mapped out the rest of my week so I can make sure to fit in a class each day. Now I just have to remember to drink more water! That seems to be a harder task, but I’m finding creative ways to remind myself to drink more water and I’ve started out every morning with drinking a full glass of water before I do anything else.

Track Work Out, Qualifying for Boston?, Core Circuit.

I had my first track work out last night and I definitely felt like the new kid in school. It’s funny what a small world the running community can be. I ended up recognizing a handful of the people from just seeing them at races. We had to alter the workout because there was a soccer game at 6:30 and we needed to be off the track. So we did a 2 x 1 mile splits with a 400m recovery run in between and a 800m recovery run after. My first split I did in 7:20 and my second split I did in 7:01. Since I wasn’t totally sure what we were doing when we started I stayed with a group of ladies for the first split so I could make sure I was doing the right thing. Once I figured it out I did the 2nd one a little faster, only issue is that I didn’t count my laps right on the 2nd mile and I sprinted to the finish just to learn that I still had one more lap to go. I tried to keep the same sprint, but I think I lost it a little. I loved the track work out though and can tell what a difference it’s going to have on my training this year and tackling the NYC Marathon.

I officially registered for the NYC Marathon today. Even though I’ve known I was going to run it since it was cancelled last year, going through the registration put it in perspective and made it seem more real. I was just looking at my training plan for from last year and can’t believe I started training on May 28th! Since I’ve already been running I don’t think I’ll start actually training until after the Rock N Roll half on June 22nd. This year I put a goal time of 3:35:00. Coincident that is the time to qualifying time for 2014 Boston? No! but not sure it’s realistic yet either. It’s definitely a fun goal to try for though.

Normally I run on Thursdays, but after yesterday’s morning strength training and the track work out last night I decided to keep it light today and my body was thankful. I focused on my core today and made sure to sneak in the 100 squats for day 9 of the 30 day squat challenge.

Core & Squat Circuit

Core & Squat Circuit

Core & Squat Circuit
4 sets of 25 each
1. 50lb barbell squat
2a. Right Side Oblique Crunch, holding 15lb dumbbell
2b. Left Side Oblique Crunch, holding 15lb dumbbell
3. Back Extensions, holding 25lb plate
4. 1 min plank, balancing on each leg for 15 sec each during the min and then hold for 30

TGTIF (thank goodness tomorrow is friday) 🙂

Paleo Burgers, Running and Leg Circuit work out!

The weather here just keeps on improving and by the end of the week it’s supposed to be in the 80s.. what SEATTE?!

Sunny weather makes me only want to use my BBQ! and even though it’s still isn’t hot out, I would much rather take advantage of the sunny evenings then be stuck in the kitchen.

Last nights dinner was inspired by paleoOMG, I absolutely love her site and reference it daily.

BRING ON… PALEO Chile-Cilantro Burgers with Grilled Pineapple, Red Bell Peppers, Onions, and Avocado Cream with Charred Broccoli and Grilled Chile-Lime Sweet Potato Wedges!

My Ingredients: Organic Beef, Garlic, Cilantro, Pineapple(yes i was too lazy to cut my own), Avocado, Lime, Bell Pepper, Sweet Potato - Not shown: chile powder, salt, pepper, onion powder, garlic powder, olive oil, sriracha, cinnamon, cumin

My Ingredients: Organic Beef, Garlic, Cilantro, Pineapple(yes i was too lazy to cut my own), Avocado, Lime, Bell Pepper, Sweet Potato – Not shown: chile powder, salt, pepper, onion powder, garlic powder, olive oil, sriracha, cinnamon, cumin

The finished product, so delicious and so paleo!

The finished product, so delicious and so paleo!

To get my 75 squats done yesterday I decided to break them up and do them in a circuit with other exercises.

25, 20, 15, 10, 5 – leg press (adding weight each round)
15, 15, 15, 15, 15 – assisted barbell squats with 90lbs (75 total!)
10, 10, 10, 10, 10 – barbell deadlifts

I also did a 2nd circuit for calves and abs
50, 40, 30, 20,10 seated incline calf raises, increasing weight each round
25, 25, 25, 25, 25 incline reverse crunches for the first 3 rounds and hanging vertical crunches for the last 2 rounds
and then finished with 5 sets of 15 alternating abductor/adductor machine

Was a quick but deadly 45 min work out and my hips and hamstrings are the most sore.

This morning was a run day so I started with a warm up of 80 squats broken up into 20 different types of squats (narrow, wide, barbell, seated) and then 3 sets of 15 of the abductor/adductor machine and then 4.5 mile run outside with negative splits. Started around 8:50 for the first 2.5 miles and then increased my speed to 7:50 for the last 1.5 miles.

Tomorrow is a busy day. I have my trainer in the morning for strength and then going to a wednesday night track workout (5 x 1000meters alternating between slow and fast) with a 600m recovery jog. I’m hoping to not miss my thursday work out but depending on how sore/tired I am I might just focus on core and stretching on Thursday.

Tonight for dinner my girlfriends and I put together a huge salad bar and mixed our own salads. I forgot how fun it can be to make your own salad. Definitely a good way to turn a borning/healthy salad for dinner into an exciting meal. My salad was a mix of arugula, spinach, chicken, toasted almonds, goat cheese, avocado, boiled egg, roasted red peppers and dried cherries drizzled with garlic oil and balsamic vinegar. So good and still so full! Wish I would have remembered to take pictures.. it was a pretty good set up for a make at home salad bar!

just run

One More Week.

My life has been busy busy busy. The days and months just skip by without me even noticing. I’ll think I just finishing working on a project and see that the last time it was opened was 2 weeks ago. I swear it was just march and I blinked and we are half way through April.

Work is still going great. Been working on all of the spring changes for the restaurants along with an opening of a new restaurant and and a few other projects. I’ve been consistent with my workouts and runs and my diet has been okay, but could be much better.

I love the spring for so many reasons, but mainly because all my favorite produce comes back in season and just gets better through the summer. And it’s time to focus on good produce and get ready for bikini season. 🙂

This weekend I’ll be in napa valley to run my first half marathon of the year. I’m ready to start racing again and I’m hoping it will provide some much needed motivation to get kick start my running season. I haven’t ran more than 10 miles since I completely the marathon back in November and I’m ready to start logging some more miles!

Back when I started this blog, I was juicing a lot and when I learned about paleo, juicing was put on the back burner, but I see the benefits in both juicing and eating whole foods so I’d like to incorporate both into my spring diet.

So here is today’s juice recipe:

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Fruity Greens
1/2 pineapple
1/2 sweet potato
2 apples
2 celery
1/2 cucumber
1 bunch Italian kale (provides the best juice)
1 handful strawberries

It made 28oz of juice and I drank it along with my paleo-friendly steak, eggs, & sweet potato hash. Hash is a great way to eat left overs for breakfast. And a great post work out meal if you workout in the mornings.

I hope to most more often. I hope not to blink and have another month go by. It is after all the season to eat clean, train mean, and live lean.

Lets enjoy spring together!

**Update** I wrote this post this morning and am just not getting around to posting it. I wrote it before the terror attacks on the Boston Marathon. As a fellow runner, my heart goes out to all of those affected by the explosions and all those who trained so hard to have it cut short at the end. I can only imagine how awful and scary that must have been. Having run a marathon before, I know how emotionally and physically tired you are as you near the finish line and too have something as horrific as the explosions interrupt is seriously horrible to even think about. I’m praying for the families who lost love ones, for the injured runners and spectators, and for all marathon runners who were affected by this, including those not in Boston. 

30 days and counting

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I have just a little over 30 days until the Napa trip for my first half marathon of the year. That means it’s time to get down to business as far as training and dieting goes. This last week had a lot going on and I ended up missing all three of my runs and not eating the best of food. I did the Whole30 diet back in September before the NYC marathon and loved how my body felt after the 30 days and really felt good during my training for that month.

 

Though I know I can’t dedicate a whole 30 days right now to the whole30 program because of my job and the scheduled spring tastings I’ll have to do. I’m going to do a modified whole30 and eat clean whole foods eliminating grains, sugar, legumes, alcohol, and dairy in my daily diet outside of what I will have to taste for work. I am starting this today and will do it until the day before the half marathon on April 20th.

I am hoping this will give me the focus and attention needed for my training. The cold weather doesn’t help, but I know I need to focus on my running this next month so that will be the plan.

Here is what my basic week of training will look like:
Monday: Legs
Tuesday: Run
Wednesday: XT with my trainer
Thursday: Chest + Run
Friday: Core + Upper Body XT
Saturday: Long Run
Sunday: Rest

I’m really excited for this next month and even more excited for my trip to Napa! Plus the reward of great food and wine after the half marathon. It will hard work paid off 🙂

Update on the cleanse: I only ended up doing 7 days, it works and I really liked it, but I was causing some stomach issues that wasn’t going to work with my training. I would do it again when I’m not training for a race.