It starts with food..

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The day after labor day last year is when I began the Whole30 program for the first time. I was new to the whole paleo thing. Going from an intense 15 day juice cleanse in December to a mostly vegetarian diet for the 8 months after with constant roller coaster of ups and downs with my battle with food. I was working out a lot, running and still not seeing the results I wanted. Sure I was lean, but were was the muscle and tone from 8 months of running and lifting?! The whole30 opened my eyes to food in a way i’d never thought about it before. Watching and feeling my body transform from eating clean whole foods for 30 days was one of the most rewarding and beneficial things I’ve ever done for myself. So fast forward 8 months later and I’ve maintained a mostly paleo diet. Doing the whole30 changed the way I thought about food and made it more natural to just cook whole clean foods, but the sugar demon is still there, the roller coaster of good food/bad food decisions are still at war and I can feel when my body is not burning fuel from fat, but from the nasty sugars that I just “had” to have that day.

I decided it was time to do the whole30 program again. Remind myself why I choose paleo over sandwiches or cookies and I thought it would also be good to re-read “It Starts With Food” since I’m more familiar and can relate more now then when I first read it. I love Dallas and Melissa Hartwig and I think there book and there program is such a life-changing experience. It really is true what a difference eating whole foods can do to you. As I was sitting on the bus on my way home, reading the book, I thought for one second what the bus would feel like if every single person on the bus was doing the whole30 program together and what a difference the bus ride home would be. I laughed and pushed the thought away and got back to the book.

So this week I’m doing what I’m calling the pre-season or warm up. Since for every great sport or run, in order to succeed and have a good year, you need to warm up, practice and a test run. I’m reading the book as a part of my warm-up, stocking my pantry with only whole30 approved foods, meal planning for the weeks to come, checking my schedule and making sure not to schedule anything that involves non-whole30 approved activities and just simply getting my mind and body ready for the challenge. So there isn’t any excuse to fail. I’m also test running, by doing my absolute best to eat 100% paleo. I made it all of Monday and failed today by eating 2 small bites of a oatmeal-cranberry raisin cookie that a co-worker had. And yes it was delicious, but in the end not worth it-but a great reminder for the next time my brain decides it thinks a cookie is a good idea. I will begin the whole30 program officially next Tuesday, June 28th.

I’m excited to see the changes both mentally and physically and see how it improves my fitness and running as I approach the beginning of my marathon training and my 2nd half marathon of the year.

Whole30 is a great program with really high success rates. I highly recommend you check it out and join me on this challenge. I will give weekly updates on how I’m doing and try and remember to post new recipes that I try along the way.

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Paleo Strawberry & Spinach Salad Recipe!

What a crazy week I’ve had so far! I can’t believe tomorrow is already Friday. It’s been a good week for my workouts and running. I’ve been able to run more miles this week and try some new workouts so it’s been a lot of fun.

I was able to set a new PR during last night’s track work out running 4 miles at 7:47 pace! I was dying and don’t think I could keep that up, but it was sure fun to push myself and get a good workout in.

The evenings have been really nice here so I’ve been wanting to stick to only using my BBQ and cooking light along with it. Last night I grilled a steak and paired with it a lovely spinach and strawberry salad. It ended up being one of those salads that is just so good I had to share it with you guys.

Strawberry & Spinach Salad

Strawberry & Spinach Salad

Strawberry & Spinach Salad with apple cider-dijon vinaigrette
1 bunch spinach
4-6 cut strawberries
1/2 avocado, sliced
1/2 sliced and grilled red onion
small handful of toasted sliced almonds
For the Dressing…whisk or blend the following ingredients and drizzle over salad
1/4 cup olive oil
2 Tbsp apple cider vinegar
1 Tbsp dijon mustard
salt & pepper

 

I’m planning on making it again tonight, but adding a little cooked bacon as my protein.

Today’s workout was a circuit of hips, core, and shoulders. It was a quick and fun 45 min work out and was a perfect cross-training day. Tomorrow is an easy 3 mile run with 150 squats for day 17 of the 30 day challenge! I’m running Saturday and am doing The Color Run 5k on Sunday so wanted to keep tomorrow light since I won’t have a dedicated rest day this week.

Birthday Vacation..

Kauai/Maui Vacation: Aug. 25th to Sept. 3rd

Kauai/Maui Vacation: Aug. 25th to Sept. 3rd

It’s official I just book my birthday vacation to Kauai and Maui in August with my 5 of my favorite people in the whole wide world! 4 months and counting we will be sitting on the beautiful beaches, relaxing and enjoying all that the hawaiian islands have to offer. Hawaii inspired this blog and I can’t wait to go back and remember how lovely life can be.

Nohea O’la.

Now it’s time to focus on my Saturday plans..

  • 110 Squats
  • 8 mile run
  • buy running watch
  • run errands with mom
  • GO SEE MY BF! (who’s been gone for 15 days!)
  • relax 🙂

Tomorrow is a rest day and I’m so excited for it. It’s supposed to so hot and beautiful here. I think I’ll go for a nice hike and try and work on my tan a little.

Happy Weekend.

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