I started training this week for my 2nd annual triathlon! I have about 6 more weeks to go. Here is a rough idea of my training plan:
Monday - Cycle Boot camp + Run
Tuesday - Yoga (I'm teaching at the down town club if you want to join)
Wednesday - Run + Swim
Thursday - Yoga (I'm teaching at the Northgate club if you want to join)
Friday - Long run
Saturday - Bike
Sunday - Yoga + Swim
If anyone is interested in joining me for one of these workouts let me know!
Showing posts with label Inspiration. Show all posts
Showing posts with label Inspiration. Show all posts
Thursday, July 14, 2011
Tuesday, July 12, 2011
Nature getaway
Here are some pics from a recent trip I took with my dad. I returned relaxed and refreshed. Can you guess where we went?
Saturday, June 18, 2011
Healthy Summer Day
How to be healthy, feel energized and have fun hour by hour this summer -
6 AM - Get up and get going!
Take advantage of the early sun rise this summer by squeezing in some exercise before work. For 30 minutes take a jog out side, walk your dog or walk holding 3# weights for an extra challenge. Taking my dog for walk in the morning is one of the reasons I love the long days of summer. I alternate between walking and running every morning. The morning light and crisp air helps me to wake up and puts me in a good mood. Plus, getting some cardio in at this hour ensures you will avoid the excuse that after work it is too hot or you are to tired to exercise.
7 AM - Breakfast - summer offers new tastes!
In the morning I am often very thirsty, so in the summer I love having melon in the morning. Watermelon especially is both hydrating and delicious. Try to keep some fresh cut fruit in your fridge at all times this summer so when you are rushing to get ready in the morning it is convenient. Watermelon, cantaloupe and honey dew will all keep well for several days cut and stored in Tupperware in the fridge. Next round out your breakfast with some fiber and protein to give you sustaining energy throughout your morning. Quick and easy options are whole grain toast with nut butter or plain greek yogurt with a sprinkle of high fiber cereal.
10 AM - Beat the morning slump!
As we rush through our mornings many reach for caffeine to help them keep going. Mindlessly reaching for that second cup of Starbucks can leave us feeling jittery and crash later. Instead try doing a few minutes of yoga at your desk. The deep breathing will deliver fresh oxygen to your brain helping you to feel awake and refreshed. Couple the breathing with with movement and stretching to help increase blood flow to your while body including your brain and you will calm, awake and ready to be productive at work.
Here is a quick chair yoga routine you can do at your desk:
Do each of these moves for 10 rounds of breath-
shoulder rolls
lateral flextion
neck stretches
wrist stretches
seated cat-cow
chest expansion
1 pm - Fuel up!
Even on your busiest days its important not to skip lunch. Having a healthy lunch will help to keep your blood sugar stable which will help you feel better all afternoon and make you a much more enjoyable co-worker! On Sundays I like to spend a few minutes organizing food for lunches and snacks so I can easily grab things to take with me all week long. In the summer I take advantage of off the fresh local vegetables and make several salads in Tupperware. There are delicious lettuces, radishes and mushrooms available right now. I top them with whatever protein is around the kitchen - cheese, meat, beans or hard boiled egg. Then I fill some small sample jars with salad dressing. Its a great healthy lunch and spending just a little time prepping simplifies my whole week.
3 pm - Beat the afternoon slump
The the afternoon we can really start to feel drained as we try to fit everything in before the end of the workday. Temptations to reach for candy or caffeine can be hard to resist. Instead of giving into cravings take a short brisk walk outside. The sunshine and vitamin D will be good for you and the exercise can wake you up.
5 pm - happy hour
Meeting friends on an outdoor patio for happy hour is one of the great parts of summer. But watch out, many of those popular frozen drinks can have upwards of 500 calories You can still participate in the fun but drink smarter and keep your drink closer to 100 calories but having a crisp glass of white wine, a cold light beer or a shot of clear liquor over ice with seltzer and a squeeze of citrus. Try to have just one drink and then switch to water.
7 pm - Dinner
You'll need to have something to eat after happy hour. Keep it light, fresh and seasonal. Try this easy gazpacho recipe. It'll be ready in 20 minutes!
After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving. The longer gazpacho sits, the more the flavors develop.
9 pm - Dessert
Don't let your whole day of healthy choices be undone with unhealthy night time eating. Figure out what you are really crazing and then have a few bites. Frozen yogurt, ice cream and Popsicle may really hit the spot in the summer heat. Whatever you choose, really savor it, satisfy you sweet tooth and close the kitchen or the night. Go brush your teeth to make sure you are done.
6 AM - Get up and get going!
 |
| Charlie is enjoying the summer morning with the gorgeous mountain view in the back! |
7 AM - Breakfast - summer offers new tastes!
In the morning I am often very thirsty, so in the summer I love having melon in the morning. Watermelon especially is both hydrating and delicious. Try to keep some fresh cut fruit in your fridge at all times this summer so when you are rushing to get ready in the morning it is convenient. Watermelon, cantaloupe and honey dew will all keep well for several days cut and stored in Tupperware in the fridge. Next round out your breakfast with some fiber and protein to give you sustaining energy throughout your morning. Quick and easy options are whole grain toast with nut butter or plain greek yogurt with a sprinkle of high fiber cereal.
10 AM - Beat the morning slump!
As we rush through our mornings many reach for caffeine to help them keep going. Mindlessly reaching for that second cup of Starbucks can leave us feeling jittery and crash later. Instead try doing a few minutes of yoga at your desk. The deep breathing will deliver fresh oxygen to your brain helping you to feel awake and refreshed. Couple the breathing with with movement and stretching to help increase blood flow to your while body including your brain and you will calm, awake and ready to be productive at work.
Here is a quick chair yoga routine you can do at your desk:
Do each of these moves for 10 rounds of breath-
shoulder rolls
lateral flextion
neck stretches
wrist stretches
seated cat-cow
chest expansion
1 pm - Fuel up!
Even on your busiest days its important not to skip lunch. Having a healthy lunch will help to keep your blood sugar stable which will help you feel better all afternoon and make you a much more enjoyable co-worker! On Sundays I like to spend a few minutes organizing food for lunches and snacks so I can easily grab things to take with me all week long. In the summer I take advantage of off the fresh local vegetables and make several salads in Tupperware. There are delicious lettuces, radishes and mushrooms available right now. I top them with whatever protein is around the kitchen - cheese, meat, beans or hard boiled egg. Then I fill some small sample jars with salad dressing. Its a great healthy lunch and spending just a little time prepping simplifies my whole week.
3 pm - Beat the afternoon slump
The the afternoon we can really start to feel drained as we try to fit everything in before the end of the workday. Temptations to reach for candy or caffeine can be hard to resist. Instead of giving into cravings take a short brisk walk outside. The sunshine and vitamin D will be good for you and the exercise can wake you up.
5 pm - happy hour
Meeting friends on an outdoor patio for happy hour is one of the great parts of summer. But watch out, many of those popular frozen drinks can have upwards of 500 calories You can still participate in the fun but drink smarter and keep your drink closer to 100 calories but having a crisp glass of white wine, a cold light beer or a shot of clear liquor over ice with seltzer and a squeeze of citrus. Try to have just one drink and then switch to water.
7 pm - Dinner
You'll need to have something to eat after happy hour. Keep it light, fresh and seasonal. Try this easy gazpacho recipe. It'll be ready in 20 minutes!
Ingredients
- 1 hothouse cucumber, halved and seeded, but not peeled
- 2 red bell peppers, cored and seeded
- 4 plum tomatoes
- 1 red onion
- 3 garlic cloves, minced
- 23 ounces tomato juice (3 cups)
- 1/4 cup white wine vinegar
- 1/4 cup good olive oil
- 1/2 tablespoon kosher salt
- 1 teaspoons freshly ground black pepper
Directions
Roughly chop the cucumbers, bell peppers, tomatoes, and red onions into 1-inch cubes. Put each vegetable separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. Do not over process!
After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving. The longer gazpacho sits, the more the flavors develop.
9 pm - Dessert
Don't let your whole day of healthy choices be undone with unhealthy night time eating. Figure out what you are really crazing and then have a few bites. Frozen yogurt, ice cream and Popsicle may really hit the spot in the summer heat. Whatever you choose, really savor it, satisfy you sweet tooth and close the kitchen or the night. Go brush your teeth to make sure you are done.
Tuesday, April 12, 2011
Its the season for training!
Spring has arrived! Today the sun is finally shining in Seattle. Now is the time many people start training for half and full marathons, dashes, bike trips, triathalons, you name it! And with all that training brings up the question - What should I eat to help my body preform better and recover faster from the demand of training?
This blog entery from an endurance athlete and RD answers that question. It is full out sound advice and one of the most straightforward and simple summaries that I have seen in a while -
http://www.appforhealth.com/2011/04/essentials-for-eating-for-endurance/
Now fuel up and go train!
This blog entery from an endurance athlete and RD answers that question. It is full out sound advice and one of the most straightforward and simple summaries that I have seen in a while -
http://www.appforhealth.com/2011/04/essentials-for-eating-for-endurance/
Now fuel up and go train!
Tuesday, March 15, 2011
Thinking of hiring a personal trainer? Consider trying this –
If your dedication to staying active seems to always fizzle out after a few weeks, you may want to consider getting a new workout partner. One who with four legs who will demand you get outside no matter what the weather!
It makes sense that people with dogs might be more active than their pet-less counter parts. Dogs need exercise or they wind up driving you crazy. You still have to take them out even when it’s cold and rainy. That being said, we probably didn’t need a study to prove that dogs help their owners be more physically active. But study it we did – multiple times. Here’s an article from the New York Times that sums it all up:
http://well.blogs.nytimes.com/2011/03/14/forget-the-treadmill-get-a-dog/?ref=health
Dog owners on average walk at least 30 minutes more per week and are 60% more likely to meet the federal guidelines for moderate to vigorous activity at least 5 days a week than those who are sans canine. However those with very small dogs or very old dogs didn’t seem to get any additional exercise.
Owning a dog has certainly increased my physical activity. Rain or shine Charlie and I are up at the crack of dawn to start the day with a 30 minute walk. Then after work, we walk to the park and Charlie burns off her pent up energy chasing after the ball. That being said, owning a dog is very time consuming. I have to manage my time well to continue to fit in yoga, cycling and other activities where unruly dogs are not allowed!
The top 5 reasons Charlie keeps me fit:
1. She hates to sleep in
2. She has to same mantra about going to the park that the post man has about delivering your mail – rain, sleet or snow!
3. Her 2 favorite snacks are carrots and frozen mango - which inspires me to pick snacks that are low cal and full of vitamins too!
4. She can run a lot faster than me!
5. Post work she always stretches in Downward Facing Dog and Up Dog. The length she can create is inspiring!
So, if you were considering the pros and cons of dog ownership or if you already own a dog you can add increased exercise to the pros column. You will be guaranteed a loyal companion for hikes, walks, and park visits for years to come. If you end up with, or have a dog, who loves to play fetch as much as my dog Charlie, try these moves from Self magazine to sculpt a “Best in Show Body” while fido plays fetch: http://www.self.com/fitness/workouts/2010/08/get-fit-moves-with-your-pet-slideshow#slide=1. And next time, instead of cursing your dog for making you go on a walk during a down pour, thank them for making you stick to a heart healthy habit!
http://well.blogs.nytimes.com/2011/03/14/forget-the-treadmill-get-a-dog/?ref=health
Dog owners on average walk at least 30 minutes more per week and are 60% more likely to meet the federal guidelines for moderate to vigorous activity at least 5 days a week than those who are sans canine. However those with very small dogs or very old dogs didn’t seem to get any additional exercise.
Owning a dog has certainly increased my physical activity. Rain or shine Charlie and I are up at the crack of dawn to start the day with a 30 minute walk. Then after work, we walk to the park and Charlie burns off her pent up energy chasing after the ball. That being said, owning a dog is very time consuming. I have to manage my time well to continue to fit in yoga, cycling and other activities where unruly dogs are not allowed!
 |
| Maybe not her healthiest habit! |
The top 5 reasons Charlie keeps me fit:
1. She hates to sleep in
2. She has to same mantra about going to the park that the post man has about delivering your mail – rain, sleet or snow!
3. Her 2 favorite snacks are carrots and frozen mango - which inspires me to pick snacks that are low cal and full of vitamins too!
4. She can run a lot faster than me!
5. Post work she always stretches in Downward Facing Dog and Up Dog. The length she can create is inspiring!
So, if you were considering the pros and cons of dog ownership or if you already own a dog you can add increased exercise to the pros column. You will be guaranteed a loyal companion for hikes, walks, and park visits for years to come. If you end up with, or have a dog, who loves to play fetch as much as my dog Charlie, try these moves from Self magazine to sculpt a “Best in Show Body” while fido plays fetch: http://www.self.com/fitness/workouts/2010/08/get-fit-moves-with-your-pet-slideshow#slide=1. And next time, instead of cursing your dog for making you go on a walk during a down pour, thank them for making you stick to a heart healthy habit!
 |
| Smile! Your getting healtheir! |
Sunday, March 6, 2011
Charlie! Inspiring us to be healthy!
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| Following an intense "Doga" session... |
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| she recovered with a healthy snack! |
Sunday, February 20, 2011
Healthy Saturday
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| We started with a run through Hendrix Park...... |
 |
| Then made a quick stop at the Winter Farmer's Market... |
 | ||||||
| To get some kale for our yummy lunch of kale quesadillas. We also picked up a nice butternut squash to go with tonight's dinner! |
Monday, January 24, 2011
Inspiration
This woman inspires me in my yoga teaching. Check it out! http://www.nytimes.com/2011/01/23/nyregion/23stretch.html?_r=4&scp=1&sq=tara+stiles&st=cse
Sunday, January 23, 2011
Technology inspiring you to get fit!
I recently down loaded a great new app for my iphone called RunKeeper. It maps your route, as well as giving you updates on time, speed and distance. My favorite feature is that can access your camera within the app to snap pics along your run!
Here are some fun photos Mark and I took on our foggy run yesterday morning -
This app is free for the month of January. After that is will cost you some $$
Here are some fun photos Mark and I took on our foggy run yesterday morning -
This app is free for the month of January. After that is will cost you some $$
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