Anyone that has exercised regularly, knows that occasionally you reach a plateau, whether it be with your weight, fitness level, or interest level. I wouldn't say that I "plateaued" necessarily, but I did feel like I needed to add in an extra run each week in order to adequately prepare for my 1/2 marathon in 9 weeks. This was the first week of doing 4 runs instead of 3, and it was manageable! I just take it 1 day at a time. Thinking about getting 4 runs in during my busy week overwhelms me, but fitting 1 run in during my kiddo's nap time doesn't freak me out so much. Here are some of my recommendations for anyone who feels like they are in an exercise/weight-loss/interest level rut:
-Add 1 extra workout/run/walk per week
-Add in some strength training to your weekly regimen. I have several exercises for you to try on this website. This can really boost your metabolism!
-Intervals! In the midst of a run, walk, or elliptical machine workout, etc, instead of just holding a steady pace, change to a fast/slow pattern. For example, for a 30 minute workout, warm up 5 minutes. Go fast for 2 minutes and then slow for 2 minutes. Carry on this fast/slow pattern for 20 minutes total. Cool down 5 minutes. Making your body speed up/slow down over and over again burns more calories and accomplishes more in the same amount of time as holding a steady pace. Great deal...better fitness without taking extra time out of your day! Sounds good to me.
WEEK 7 REVIEW:
Tuesday-5 miles
Wednesday-4 miles
Friday-3 miles
Saturday-8 miles
*I can tell I am slowly getting in better shape each week. There are certainly some runs that are a struggle and I feel fatigued, but overall, I don't dread my runs as much, ha! No really, I actually look forward to some of them. :) I must note that when you add in an extra run/workout to your week, it's important to be sure to get an adequate amount of sleep. 7-8 hours per night would be ideal if you can manage it. I'm always thankful when I can get 7!
Happy exercising, and don't be afraid to change up your exercise regimen a bit, and challenge yourself!
Thursday, February 28, 2013
Tuesday, February 19, 2013
A Simple Meal Makeover...Tacos AND Brownies!
If I lived alone I'd probably eat a lot more beans and rice, salads, and plain 'ol sauteed vegetables for dinner. The fact is, is that my husband and I are very blessed with four young kiddos, and their taste buds have a different idea of what's good for dinner. Instead of fixing myself a separate meal, I've started giving some of our meals "makeovers"...including even tacos and brownies! The changes are not huge, but make a BIG impact.
For tacos, I simply exchange the taco shell for a leaf of iceberg lettuce! Now this is not one I do for the kids, unless they ask. I just roll up a taco (taco meat, tomato, cheese, taco sauce) in a leaf of lettuce instead of a taco shell or tortilla, and quite honestly, I like it even better!
The makeover I have for brownies is not for the homemade kind, but for the brownie mix from a box kind. The brand we prefer (Duncan Hines chewy fudge family style), requires 2 eggs, 2/3 cup of water and 1/4 cup of oil. The only change I make, is exchanging 1/4 cup of applesauce for the 1/4 cup of oil, and voila', you have applesauce brownies! Once they've cooled I also stick a few dark chocolate chips on top for extra yumminess. The brownies turn out a bit more like a dense, moist cake, but if you ask my kiddos (and me!), they are delicious!
The advantage to these small changes? If you were to have two tacos and one brownie for dinner, here is what you would ELIMINATE with the makeover:
260 Calories, and 17 grams of fat! Worth it? Totally. Tasty? Definitely.
Try it.
For tacos, I simply exchange the taco shell for a leaf of iceberg lettuce! Now this is not one I do for the kids, unless they ask. I just roll up a taco (taco meat, tomato, cheese, taco sauce) in a leaf of lettuce instead of a taco shell or tortilla, and quite honestly, I like it even better!
The makeover I have for brownies is not for the homemade kind, but for the brownie mix from a box kind. The brand we prefer (Duncan Hines chewy fudge family style), requires 2 eggs, 2/3 cup of water and 1/4 cup of oil. The only change I make, is exchanging 1/4 cup of applesauce for the 1/4 cup of oil, and voila', you have applesauce brownies! Once they've cooled I also stick a few dark chocolate chips on top for extra yumminess. The brownies turn out a bit more like a dense, moist cake, but if you ask my kiddos (and me!), they are delicious!
The advantage to these small changes? If you were to have two tacos and one brownie for dinner, here is what you would ELIMINATE with the makeover:
260 Calories, and 17 grams of fat! Worth it? Totally. Tasty? Definitely.
Try it.
Saturday, February 16, 2013
2013 Journey, Weeks 5 & 6: Fueling
When you are exercising on a regular basis, you start realizing how important it is to "fuel" your body adequately. In other words, if you eat lousy, you're going to feel lousy during your workouts! Eating and exercise go hand in hand. So, I've been making more of an intentional effort to make what goes into my body, count! One food item I've been incorporating into my family's menu lately is Quinoa (Keen-wah). Quinoa is a whole grain and a great source of protein. I prefer the taste over brown rice and it only takes 10-15 minutes to prepare. Here is a simple and yummy recipe that is very easy to personalize and change up to fit your own taste:
Ingredients
1 cup of uncooked Quinoa
1 lb ground beef
1 can diced tomatoes
1 package frozen corn
1/2 bag of fresh spinach
2 cloves of garlic (or 1 tsp. minced garlic)
extra virgin olive oil
garlic salt
salt
black ground pepper
chili powder
Directions
-Put 1 cup of uncooked quinoa and 1 1/2 cups of water in a saucepan on high. When water comes to a boil, reduce heat to low, and cook about 10 minutes. Let stand for 5 minutes.
-While quinoa is cooking, brown the beef (I have also used venison. You could also use any other meat, or leave it out completely).
-In a separate pan, heat the olive oil over med/hi, and saute' the garlic and spinach. Set aside when done.
-When meat is browned, drain the grease, and add the corn and tomatoes until heated through.
-Add spinach to meat mixture.
-When quinoa is cooked, add to meat mixture.
-Season to your taste. I use salt, black ground pepper, garlic salt, and chili powder.
*This dish is even better left over!
*Experiment with different meats and veggies to see which combination you enjoy the most. You can also prepare the quinoa almost like oatmeal for breakfast, by adding cinnamon/brown sugar/fruit, etc.
Week 5:
Wednesday-3 miles
Thursday-4 miles
Saturday-7 miles
Week 6:
Tuesday-3 miles
Thursday-4 miles
Saturday-8 miles (on the treadmill!!! My 5 year old and I watched a movie to pass the time...I ran; she hung out on my bed). Hey, at least there were no hills. :)
With only 10 weeks until my 1/2 marathon, The 13.1 mile race is creeping up quickly on me, and I don't feel ready at all! I know I have 10 weeks, but 13.1 miles is a long way to run, and I like to do my best. I'm having this sudden urge to try to fit in a 4th day of running per week if possible, just so I don't find myself struggling in my race...it's kind of like the nightmare you have of showing up for a test in college and you forgot to study! I tell you what, signing up for race, sure does help keep me on track! I don't know if it's possible with my schedule, but if I can fit in an extra run each week, then I will; if I can't, then no biggie. The other reason I don't mind trying to fit in an extra run each week is because I'm enjoying running more and more each week. Running clears your mind, helps manage stress, helps you to feel better about yourself, energizes you, improves sex drive, improves your eating and your overall health. You can't compartmentalize running/exercise, it affects everything else in your life. I guess you could say it's almost like a miracle drug...only you need to put in the work!
I've been getting in all of my runs, but no strength training. I'd really like to start incorporating some of that in my week as well, even if that means doing sit-ups or push-ups while playing with my 10 month old on the floor...she'd probably find it entertaining! After having my stomach stretched out with a child 4 times now, it needs a little extra help to get back in form. ;)
So, short-term goals I have right now, are to try to run 4 times per week (not getting disappointed in myself if I only make 3), add in a little strength training, and fuel my body properly with good food choices. Your fitness and health are dynamic. They must regularly be tweaked based on your lifestyle and health needs.
Sara's Quinoa (Keen-wah)
Ingredients
1 cup of uncooked Quinoa
1 lb ground beef
1 can diced tomatoes
1 package frozen corn
1/2 bag of fresh spinach
2 cloves of garlic (or 1 tsp. minced garlic)
extra virgin olive oil
garlic salt
salt
black ground pepper
chili powder
Directions
-Put 1 cup of uncooked quinoa and 1 1/2 cups of water in a saucepan on high. When water comes to a boil, reduce heat to low, and cook about 10 minutes. Let stand for 5 minutes.
-While quinoa is cooking, brown the beef (I have also used venison. You could also use any other meat, or leave it out completely).
-In a separate pan, heat the olive oil over med/hi, and saute' the garlic and spinach. Set aside when done.
-When meat is browned, drain the grease, and add the corn and tomatoes until heated through.
-Add spinach to meat mixture.
-When quinoa is cooked, add to meat mixture.
-Season to your taste. I use salt, black ground pepper, garlic salt, and chili powder.
*This dish is even better left over!
Week 5:
Wednesday-3 miles
Thursday-4 miles
Saturday-7 miles
Week 6:
Tuesday-3 miles
Thursday-4 miles
Saturday-8 miles (on the treadmill!!! My 5 year old and I watched a movie to pass the time...I ran; she hung out on my bed). Hey, at least there were no hills. :)
With only 10 weeks until my 1/2 marathon, The 13.1 mile race is creeping up quickly on me, and I don't feel ready at all! I know I have 10 weeks, but 13.1 miles is a long way to run, and I like to do my best. I'm having this sudden urge to try to fit in a 4th day of running per week if possible, just so I don't find myself struggling in my race...it's kind of like the nightmare you have of showing up for a test in college and you forgot to study! I tell you what, signing up for race, sure does help keep me on track! I don't know if it's possible with my schedule, but if I can fit in an extra run each week, then I will; if I can't, then no biggie. The other reason I don't mind trying to fit in an extra run each week is because I'm enjoying running more and more each week. Running clears your mind, helps manage stress, helps you to feel better about yourself, energizes you, improves sex drive, improves your eating and your overall health. You can't compartmentalize running/exercise, it affects everything else in your life. I guess you could say it's almost like a miracle drug...only you need to put in the work!
I've been getting in all of my runs, but no strength training. I'd really like to start incorporating some of that in my week as well, even if that means doing sit-ups or push-ups while playing with my 10 month old on the floor...she'd probably find it entertaining! After having my stomach stretched out with a child 4 times now, it needs a little extra help to get back in form. ;)
So, short-term goals I have right now, are to try to run 4 times per week (not getting disappointed in myself if I only make 3), add in a little strength training, and fuel my body properly with good food choices. Your fitness and health are dynamic. They must regularly be tweaked based on your lifestyle and health needs.
Sunday, February 3, 2013
2013 Journey, Week 4: When You Win
Goals. We all have them. It's exhilarating to finish your first 5k, to lose those last 10 pounds, to be able to buy new clothes because your old ones are too loose. But that's not when you win. NOW is when you win. The day it's 42 degrees outside, and you decide to bundle up and go out and run anyhow. The time when you'd rather take a nap but hop on the treadmill instead. The moment at that party when you opt for the celery sticks and carrots, instead of the fried appetizers....THAT my friend, is when you WIN. You can't reach those goals, the 5k, the weight loss, the new clothes, without conquering the day to day drudgery of TODAY. Sometimes it may feel like you aren't making any progress, but good health can often be a long road, and the choices you make each day count. They really do. Win today in the little things, so that you can eventually and finally reach those BIG goals.
WEEK 4 REVIEW:
Monday-4 miles, very slow and relaxed
Wednesday-3 miles on treadmill. Intervals. Warmed up, 2 minutes hard/1 minute relaxed. 22:48
Saturday-6 miles outside in the cold.
When it comes to longer runs, my tummy tends to be a bit sensitive. Now that I'm slowly and gradually moving up to longer runs, I have to be more careful and intentional about what I eat before a run (my 6 mile run this week). My stomach gets used to it, and after a couple of weeks I'll be able to tolerate even longer runs. I must say, I am starting to really enjoy running again...it's amazing what a little consistency can do! I continue to take it day by day, winning those little victories. Be encouraged, and keep up the good work!
WEEK 4 REVIEW:
Monday-4 miles, very slow and relaxed
Wednesday-3 miles on treadmill. Intervals. Warmed up, 2 minutes hard/1 minute relaxed. 22:48
Saturday-6 miles outside in the cold.
When it comes to longer runs, my tummy tends to be a bit sensitive. Now that I'm slowly and gradually moving up to longer runs, I have to be more careful and intentional about what I eat before a run (my 6 mile run this week). My stomach gets used to it, and after a couple of weeks I'll be able to tolerate even longer runs. I must say, I am starting to really enjoy running again...it's amazing what a little consistency can do! I continue to take it day by day, winning those little victories. Be encouraged, and keep up the good work!
Saturday, January 26, 2013
2013 Journey, Week 3: Now We're Talkin'
Week three, complete! Each week of training that I complete right now feels like such an accomplishment. Even more so than more noticed or rewarded times of training/competing I've had in the past. That's because my family is in a tough and still new season of life. Eden's (our 9 month old) health challenges are a constant concern, and have put us all on quite the roller coaster ride! If you don't know the story, read this post: Where Have I Been?. Life is more rich, more sweet, more beautiful, and more blessed than it was before Eden, but it is also more complicated. For any parent of a Down Syndrome child to say that it is not, is in denial or just lying. Running is one of the things that is more complicated, just because it is much more of a challenge to fit in! But, I'm finding that it is completely POSSIBLE! Having a child with special needs does not mean that taking care of yourself ends. In fact, I find it to be more important than ever.
This week started very ROUGH. Monday was my husband's birthday, and we had plans of going to a very nice dinner and having a one night getaway at a local hotel! Instead the day began with an unexpected trip to the hospital for Eden. Thankfully after having many friends pray for her, and her surgeon doing a quick procedure, we were headed home. But due to her still very sensitive state, we cancelled our plans (we're getting used to this, but it's still not fun!). These frequent jaunts to the hospital can be physically exhausting, but more so, very emotionally exhausting. When you get home, the LAST thing on your mind, is exercising. Needless to say, I did not run that day, but remember, I set a realistic goal of running just 3 times per week, for this exact reason. To set it any higher at this point, would just be a discouragement.
It started, rough, but ended wonderfully. My husband and I did get to go on that date (just a few days later), and we even got to run together which is a real treat for us. God's grace is beautiful, and I'm so thankful for these "breathers".
WEEK 3 REVIEW:
Wednesday-3 miles on treadmill
Thursday-3 miles on treadmill, + wall squats, but exercises, crunches
Saturday-6 miles outside on flat path
I'm finally starting to feel BETTER, LIGHTER, and FASTER on my runs--hooray! In other words, I no longer feel like DEATH during and after every run! It's slowly beginning to pay off, and after only 3 weeks of consistent training. I was shocked at the pace I ran my 6 miles in today. About 7:30 pace per mile. In college we called that an "easy run", but now it's a bit of a push for me. I ran with a good effort the entire run, and a bit faster than usual in the middle because I had to keep up with my quick hubby. I tried to push myself hard for the last 1/2 mile. This is a great exercise to do for anyone training for a race of any distance. You teach your body how to keep going and accelerate when it is fatigued.
SUMMARY:
You CAN fit in exercise, even in the midst of craziness. Push through your workouts, even when you're fatigued--this is how your body gets more fit, and is how to rise above those "plateaus".
This week started very ROUGH. Monday was my husband's birthday, and we had plans of going to a very nice dinner and having a one night getaway at a local hotel! Instead the day began with an unexpected trip to the hospital for Eden. Thankfully after having many friends pray for her, and her surgeon doing a quick procedure, we were headed home. But due to her still very sensitive state, we cancelled our plans (we're getting used to this, but it's still not fun!). These frequent jaunts to the hospital can be physically exhausting, but more so, very emotionally exhausting. When you get home, the LAST thing on your mind, is exercising. Needless to say, I did not run that day, but remember, I set a realistic goal of running just 3 times per week, for this exact reason. To set it any higher at this point, would just be a discouragement.
It started, rough, but ended wonderfully. My husband and I did get to go on that date (just a few days later), and we even got to run together which is a real treat for us. God's grace is beautiful, and I'm so thankful for these "breathers".
WEEK 3 REVIEW:
Wednesday-3 miles on treadmill
Thursday-3 miles on treadmill, + wall squats, but exercises, crunches
Saturday-6 miles outside on flat path
I'm finally starting to feel BETTER, LIGHTER, and FASTER on my runs--hooray! In other words, I no longer feel like DEATH during and after every run! It's slowly beginning to pay off, and after only 3 weeks of consistent training. I was shocked at the pace I ran my 6 miles in today. About 7:30 pace per mile. In college we called that an "easy run", but now it's a bit of a push for me. I ran with a good effort the entire run, and a bit faster than usual in the middle because I had to keep up with my quick hubby. I tried to push myself hard for the last 1/2 mile. This is a great exercise to do for anyone training for a race of any distance. You teach your body how to keep going and accelerate when it is fatigued.
SUMMARY:
You CAN fit in exercise, even in the midst of craziness. Push through your workouts, even when you're fatigued--this is how your body gets more fit, and is how to rise above those "plateaus".
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