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 ūüôā

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.

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Happy Friday!

Its-good-day-to-be-happy

Well this week is officially over. My first week of being dedicated to waking up at 5am, eating paleo, and doing the LiveFit program. I was very successful and feeling really good about getting my fitness and clean eating back on track. When I start my day with a great work-out it just starts the day off right to eating clean and staying healthy. I lifted a total of 5 days this week, 4 days of the LiveFit program and 1 day with my trainer. I only ran a total of 3 miles as this week I’m still adjusting to the schedule and the soreness of lifting so many days.

Here’s a recap of what each day looked like:

Monday: Chest, Triceps, Abs
Tuesday: Back, Biceps, Legs, 3 mile run
Wednesday: Power Circuit with my trainer – Chest, Back, Shoulders, Legs, Abs
Thursday: Legs, Abs
Friday: Shoulders, Abs

My chest was really sore after Monday which affected my Wednesday workout a little and surprisingly my hamstrings were really sore after my Wednesday workout and are still causing discomfort and funny walking.

I plan on resting or doing a little ‘active recovery’ this weekend so I can be refreshed and ready for another week of work-outs. It looks like next week, will be pretty similar if not identical to this week. Which I like so I can see if I’m recovering better by the end of next week.

Overall, I’ve eating paleo/clean all week long without out any slip-ups and feel really good. My digestive systems is starting to get back on track and I’m noticing that besides being exhausted from waking up early and hard work-outs, I generally have a lot of energy throughout the day without any crashes. I remember when I did the whole30 diet in September, the first week I had a hard time sleeping and had a lot of crazy intense dreams. I’m not sure what causes that, but it’s been happening again this week, so I’m hoping next week my sleep will be more restful. My cravings haven’t been as bad this time either, I crave sugar occasionally, but nothing I can’t solve with a couple dates or an apple. I’m also noticing that I’m staying full in between meals and not needing a lot of snacks. I think the added protein powder is aiding in this as well as my recovery.

This weekend is going to be a little hard to stay paleo as I have a little ones birthday to attend and a Chef’s auction dinner to go to. I’m going to stay mindful to what I’m putting in my body and really try and stay gluten-free as it’s gluten that really affects me more than anything else.

I hope everyone has nice and relaxing weekends. Remember to eat clean and train mean. ūüôā

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!

a little training update

I haven’t been able to blog for a few days as I have just been so busy and so tired.

On Saturday, I ran my longest run so far in my training, a total of 22 miles! I was supposed to do 20, but my phone died and I ended up running a little extra. The run was great, I stay hydrated with water and nuun tablets. If you haven’t tried nuun yet they are perfect for hydration on a long run if your body doesn’t handle¬†Gatorade.¬†I personally like them because there is no sugar added and¬†Gatorade¬†seems to always give me a headache and make me¬†nauseous. I ate 3 dates towards the last 6 miles and was exactly what I needed to get me through. It’s nice having a better idea of what I’ll need come race day. The only thing I’m nervous about is the mental challenge of the last 6 miles. Once I knew I was close to being done, I zoned in on how bad my body hurt, from my toes to my legs to my core, to my back. It seemed like every part of my body hurt and I just wanted to quit. I’m hoping the energy of the crowd at the marathon will help get me through those last few miles.

After the 20 miler, I had decided I really needed to focus on strengthening my core this week as that was my weakest element during the long run. Monday, I focused on strength training. Tuesday, I did cxworks class, Wednesday, a 4 mile run for speed, Thursday, I did cxworks class again and then stayed for the new les mils grit work out. I was going to go for a run after cx, but so happy I chose to stay for grit. I never done it before and I’m here to say I highly recommend!

If your gym offers any les mils classes, I highly recommend giving them try. I’ve been doing bodypump for about a year and it’s great a great full body workout. I started doing cxworks about 6 months ago when they started offering it at my gym. it’s a 30 min core work out, which not only gives you the abs you want, but it really helps with posture, mobility and strength. Today was my first time ever doing grits, which is a 30 min high intensity work out. At my gym it’s an up charge, but it’s so worth it. I worked my cardio harder in that 30 mins than I would have in a 6 mile run. For those of you participating in the 30 mins of fitness a day, the cxworks class or the grits class would be an awesome way to get your 30 mins of fitness in. I’m going to do it again tomorrow, I think the high intensity training is the perfect missing link to what I needed for my marathon training. Between this class and the cxworks, my long runs should be a lot stronger. I’m running a half marathon on Saturday for my training run and I plan to do it for time. Hopefully these classes will help improve my time.

Sorry for the rambling of all my fitness, I’m just so passionate about exercise and as I get closer to the marathon I’m learning the type of training I’m needing and hoping by sharing it’ll help you as well.

All this fitness talk, makes me hungry. Here’s a recipe of the short ribs I made:

Tomato-Balsamic Glazed Short Ribs (Slowcooker)
2-3lbs short rib
4 smashed garlic cloves
1 can tomato sauce
4 Dates
1/2 cup balsamic vingar
season and brown the meat and put all ingredients in slow cooker for 6 hours on low. I ate them with cauliflower mashed potatoes and sautéed carrots and celery.
a note about the seasoning: could just do salt and pepper, I decided to make my own spice blend with salt, pepper, cinnamon, sage, rosemary and paprika

Some Recipes for you.

Again, I need to be reminded that when I cook I should take photos! Without photos you guys don’t have a visual of what it looked like and I know when I look at post I love seeing photos along with the recipes. Please forgive me… I’ll keep reminding myself.

Just to be honest.. these paleo treats were delicious, but it triggered the sugar demons and now all I do is crave sweets after a meal. It’s better at night, but during the day after lunch the last 2 days I just want a cookie. I hate the feeling, I hate cravings. I want to feel satisfied from lunch without the want of something sweet. So make at your own risk, but don’t feel to guilty about eating them as they aren’t too bad for you, just watch the approaching sugar demon that wants to add all sorts of processed sugars back in your life.

Blueberry-Strawberry Crumble
2 pints blueberries
1 pint strawberries
1 lemon
1 cup almond flour
1/4 cup chopped walnuts
1/4 cup melted coconut flour
1 tsp cinnamon
2 tbsp organic syrup

1. In baking dish, add blueberries, chopped strawberries and juice from one lemon. Mix to coat all the berries
2. In mixing bowl, add the rest of the ingredients and stir well
3. cover berries with almond mixture and bake at 375 for 40 mins.
4. I enjoyed this with breakfast, instead of as dessert.

Flourless Zucchini Brownies
1 cup almond butter
1 1/2 cup grated and chopped zucchini
1/3 cup honey – raw preferrably if you have it
1 egg
1 tsp vanilla extract
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nut meg
2 tbsp unsweetened dark chocolate powder
1 cup vegan chocolate chips

1. combine all ingredents and mix well
2. pour into greased glass baking dish
3. bake 40 mins at 350

Cinnamon Apple Pork Tenderloin (slowcooker)
6 apples, sliced
cinnamon, nutmeg, clove, chile spice
1 pork tenderloin about 2lbs
salt and pepper
drizzle of honey (optional and not whole30 approved)

1. Layer the bottom of the slowcooker with apple slices, add mixed spices ( i just eyeballed this)
2. season pork tenderloin with salt and pepper
3. cut pork in half and layer with sliced apples
4. cover pork with remaining apples, add mixed spices and drizzle of honey
5. cook at high heat for 5 hours
6. the best pork ever! been eating it all week with salads and veggies

Zucchini and Sweet Potato Hash (my favorite breakfast right now and whole30 approved)
1 zucchini shredded
1 sweet potato shredded
1/2 chopped onion
1/2 lb ground sausage or bacon
2 eggs
cinnamon, chile powder, salt and pepper
1 tbsp coconut oil or fat

1. heat large skillet with coconut oil or cooking fat
2. add onions, zucchini and sweet potato and cook for a few mins
3. add ground sausage, cinnamon, chile powder, salt and pepper
4. fry 2 eggs and place on top of cooked hash
5. enjoy this delicious breakfast. I’ve had it with sausage, and bacon, the addition of mushrooms and spinach and it has been so good. and the possibilities are endless. Shredding the sweet potatoes and zucchini makes it feel like your eating hashbrowns. Hashbrowns and runny eggs happen to be my favorite!

On the menu for this weekend:
1. slowcooker short ribs 2. chicken curry 3. sweet potato hash 4. zucchini “pasta”
would also like to make more pesto, mayo, tuna salad lettuce wraps for lunch.