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

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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:

photo[2]

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

run

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.

Phase 2! Progress Report

Valentine's Day Dash 5k

Valentine’s Day Dash 5k

To kick off phase 2 I ran the Valentine’s day Dash 5k with a good friend of mine. We had a great time and barely realized we had ran 3 miles because we were just enjoying good conversation the whole run. Running is such good therapy, especially when you a good friend to enjoy it with.

I’m excited to say that I’ve made it to phase 2 of Jamie Eason’s LiveFit program. Phase 2 begins 5 weeks into the program and I’m also happy to report that through the 5 weeks I’ve only skipped one day for when I got sick and had no choice but have 3 days of rest. I’ve been enjoying all of the workouts and have felt more and more comfortable in the weight room and pushing myself by adding more weights.

I have also stayed 95% paleo this last 4 weeks and I feel great. I’ve been able to get up on time for my workouts and continue to have energy throughout the day. My body loves protein and vegetables and it’s pretty much at this point what I crave and want. I’m still am battling with my addiction to sugar but it’s been getting better and I’ve been fixing my cravings with healthier treats and it seems to be working.

I’ve weighed myself a few times since I started this program and have stayed the exact same weight the whole time, but yesterday I decided to go shopping and ended up trying on some new jeans and was happily surprised that I have dropped a pant size! I think that is always the true test of weight loss.. Doesn’t matter what the scale says, it matters how you look in your favorite jeans. Mine happen to be these bright orange jeans I bought this weekend.

I’m very excited for phase 2 as I get to add cardio to my routines. Which is perfect timing since it’s time I start phasing running back into my normal routine and get ready for my first half marathon of the year.

Tomorrow is back and cardio day. The program calls for 30 mins on the elliptical, but since I find that quite boring and don’t care for the elliptical I’m going to change it up some. Here is what tomorrow’s workout looks like:

3 sets of 10:
wide grip overhead pullups
seated cable rows
wide grip lat pulldowns
bent over lat pulldowns
one-arm dumbbell row
hammer strength lat pulldown
back extensions
cardio set: 10 min stair stepper, 10 min row, 1 mile run

After my workout I’m headed to Mt. Bachelor for 2 days of skiing so I’ll be missing 2 days of workouts this week, but will get plenty of cardio on the mountain and will probably add a couple at home circuits to my mornings.

I’m excited to share my progress and I’m a true believer that if you focus on eating cleaning and maintain a good workout routine you will be fitter, healthier and happier.

Monday Fitness, Meal Planning and some Paleo eats..

Today was day 1 of the Jamie Eason’s LiveFit Program and I woke up at 5:15am ready to go! Finally mentally and physically back at it. It was a great workout and I hope the rest of the week mirrors today. I added a little cardio and some abs to her day 1 chest and tricep work out.

Here is what Monday’s workout looked like:

Chest & Triceps – 3 sets of 12 reps

  • Wide Pushups
  • Barbell Bench Press
  • Dumbbell Flys
  • Narrow Pushups
  • Overhead Tricep extensions
  • Cable Tricep Pushdowns

Abs – 2 sets of 50 reps

  • Vertical Crunch
  • Bike Crunch
  • Reg Crunches
  • 1 set of 50: vertical knee raises
Meal Planning: All the groceries I got for the week for $86!

Meal Planning: All the groceries I got for the week for $86!

When you want to eat clean, the #1 thing you need to do to guarantee success is meal planning. I know everyone has there way of doing it, but I thought I’d share mine. I put together what I call a master grocery list, separated out by 3 categories: Fruits/Vegetables, Proteins, and Pantry. I then between looking at blogs for recipes, checking out my saved bookmarks, looking in cookbooks and/or just knowing what I want to make or sounds good I put everything on the list that I’ll want to get. The next step takes a little work. I then check my schedule and see when how often I’ll be able to cook or will need to cook ahead and then plan on what meals I want to make. This week I decided on 3 dinners, plus breakfast. I knew that the 3 dinners planned would produce leftovers that I could eat for lunch the next day. After I figured out what I wanted to cook I looked over the ingredients needed and narrowed down my grocery list for those items. It gets easier the more you do it and the more meals you have on your list of go too. I like to stock up on my pantry ingredients when I have a little extra money that way when I’m meal planning all I’m needing to buy is the vegetables and proteins. Things that I think are must to have in your pantry: coconut oil, coconut milk, olive oil, dried spices, seasonings, chicken broth, larabars and almonds. The best news is that my meal planning actually paid off this week. I had a budget of $100 to spend on groceries for the week and I was able to get everything I needed for $86! Meal Planning does work if you allow enough time for the planning process.

For lunch today, I was running low on everything as I was getting ready to go to the store, but I know better than to go to the grocery store hungry so I grabbed a chicken thigh I was saving for dinner this week and the little bit of broccoli I had left and I ended up making the most delicious quick lunch ever. If you want something quick for lunch or dinner or after a work out I suggest you try my Sautéed Balsamic Chicken and Broccoli.

Balsamic Chicken and Broccoli: Quick Delicious Lunch

Balsamic Chicken and Broccoli: Quick Delicious Lunch

Sautéed Balsamic Chicken and Broccoli
1 Chicken Thigh – Cut into bite size pieces
2 garlic cloves – Chopped
1 large broccoli bunch – cut into florets
Garlic Powder
Chile Flake
Salt & Pepper
Sriracha
Olive Oil
Balsamic Vinegar

 

 

 

 

 

Here is what I did: Heat enough olive oil to coat my cast iron skillet, add chicken and cook until starting to turn white, add broccoli, garlic powder, chile flake, salt and pepper and cook until chicken is completely cooked and broccoli is tender. Add a little squeeze of sriracha and a splash of balsamic and stir pan until chicken is well coated in balsamic. Eat up! *note: I do not measure my seasonings ever, just eyeball and add enough to add flavor but not overpower. This meal took about 15 mins all said and done and was delicious!

Spaghetti Squash, Kale, Sausage Casserole: Picture doesn't do this delicious meal justice.

Spaghetti Squash, Kale, Sausage Casserole: Picture doesn’t do this delicious meal justice.

Tonight for dinner, I decided to try paleoOMG’s Sqaghetti Squash, Sausage and Kale Casserole. It was absolutely delicious! I changed up the seasoning a little. Instead of tarragon, I chose to use thyme and fennel salt. Her recipes are always so good and this one is no different. The picture doesn’t do it justice, the flavors were awesome!