Monday, November 24, 2008 at 09:45 AM
Good morning, blog friends! I still can’t believe that the weekend is over! I had been looking forward to our NYC trip for weeks and weeks, and just like that it’s all over! It was an amazing time, but why did it have to go by so fast!? Time flies when you’re having fun! I have a 2.5 day work week ahead of me, so THAT’S something to look forward to! Am I right!? 
Workout
I struggled to get out of bed this morning, but managed to have a decent workout. I walked on the treadmill, varying inclines and speeds for 60 minutes. I had planned to do some running, but my body was not in the mood to do so. I finished-up my workout with 15-20 minutes of various upper body strengthening exercises using free weights.
Walk Stats:
- Distance: 3.87
- TIme: 60:00
- Pace: 15:30 min/mile
So, my 5K training has recently gone out the window. Let me explain why… I lost that stupid transmitter piece to my Nike + iPod gadget! I had been faithfully using it to track my runs, and honestly, it kept me on track and motivated to pick up the pace and increase my distance. The Nike + iPod gadget/program is especially awesome because you can set running goals for yourself– either by distance or time, and it provides you with constant updates about your running stats (distance, pace, and time). It’s great! Anyway, a couple of weeks ago, I lost the tiny transmitter piece that is needed to connect the iPod with the tracking piece in your sneaker. I had used it for a run in our building gym, but knew that I brought it back up to our apartment. I’m one of those people who hardly ever loses things, and I was especially careful with this small piece for just this reason. I looked and looked and looked, but basically, the stupid thing disappeared! However, this morning, I was taking out the trash near our desk, which is mostly paper, and found it in the midst of junk mail! Sa-weet! I knew it would eventually turn up! I only have a couple of weeks to the Jingle Bell 5K, so I need to get my butt back in gear. Finding this little, plastic piece is hopefully just what I need to get back on track!
Breakfast
Mmmmmm… cranberries! I can’t wait for cranberry sauce mixed with stuffing on Thanksgiving! 
This morning’s bowl of oats was cran-tastic!
In the mix:
- 1/2 cup dry oats
- 1/3 cup cranberries
- 1 tbsp pumpkin seeds
- 2 tsp honey
- 1 tbsp ground flaxseed meal
- 2 scoops of Barney Butter
Holiday Quick Tips
Over the weekend, a reader left a comment on the blog asking for some advice for staying on-track, being healthy, and enjoying the holiday season. You guys know that I love to eat, so the holiday season is tough for me as well, but here are a few of my favorite tips that help me indulge, but not over-do-it.
- Use a plate! In my opinion, this is the post important piece of advice for dealing with all of that wonderful holiday food. If I start picking at appetizers and platters, I never seem to stop. However, if I get myself a small plate, load it up with goodies, and enjoy it, I’m much less likely to go overboard. Once the food on my plate is gone, I know that it’s time to stop munching.
- Only indulge in the once-a-year goodies. I wait all year for my mom’s pumpkin pie, so when Thanksgiving rolls around, I make sure to leave room for a piece. Instead of filling up on everyday appetizers and treats, like store-bought cookies, chips, cheese and crackers, etc., I save the calories for a piece of warm pumpkin pie (with ice cream). Similarly at holiday parties, I will only eat things that I really, really love or have never tried before.
- Exercise (on the day of the holiday party). If I plan to splurge, I will make sure that I have a good workout to help balance-out any extra calories. Plus, exercising always makes me feel good and more confident about myself.
- Don’t beat yourself up. If I indulge too much at a holiday gathering, I try not to feel guilty. I just eat lightly the next day, exercise, and get back on track. The holidays are supposed to be enjoyable, and for me, eating and drinking is the best part!
More Tips for Navigating the Festivities:
Question of the Day
What’s your eating “game plan” for Thanksgiving?
Posted by: Tina
Posted in: Uncategorized, motivation
Tags: cranberries, pumpkin seeds
Thursday, November 6, 2008 at 11:07 AM
GOOD MORNING!!!!!
How’s that for an energized good morning!? I’ve been (wide) awake since 4:00 am! I had a terrible migraine late yesterday afternoon (I actually left work early), so I went to bed almost as soon as I got home. I only get migraines a few times a year, but when I get them, they’re awful! I’m such a baby when I have them too! Basically, I’m pathetic and whiny until I fall asleep, and then I am out-of-commission for hours.
As soon as I got home from work yesterday, I took some Excedrin Migraine and passed out until early this morning. I woke up, however, feeling like a new woman! My migraine was totally gone, and I was jazzed to get the day started. Even for me, 4:00 am is too early to start the day, so I set my alarm for an early morning workout about an hour later.
Workout
My workout this morning was GREAT! I had some extra time this morning, so I made sure it was a good one! I’ve been “training” to improve my 5K time for an upcoming race in December by using one of Hal Higdon’s programs to keep me on track.
According to Hal Higdon, in order to set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both… which means: speedwork.
If you want to race at a faster pace, you need to train at a fast pace. Interval training (where you alternate fast running with jogging or walking) is a very effective form of speedwork. Following Hal Higdon’s 5K Intermediate Training Program, I did the following 6 X 400 workout this morning:
- 5 minute warm up (walking + slow jog)
- 400 meters hard (7.5 – 8.5 mph on the treadmill)
- Recover by walking 400 meters
- Repeat 400 m + recovery for a total of 6
- 5 minute cool down (slow jog)
My speedwork took much less time than I expected (less than 30 minutes), so I finished up my workout with a 30-minute speed walk and some upper body strength training (below).
- Lateral shoulder raises, 3 sets, 15 reps, 8 lb. dumbbells
- Military presses, 3 sets, 15 reps, 8 lb. dumbbells
- Bicep curls, 3 sets, 15 reps, 10 lb. dumbbells
- Tricep dips, 2 sets, 15 reps, body weight
- Pushups, 1 set, 15 reps, body weight
I feel like I’ve had quite the morning already, and I haven’t even blogged about breakfast yet!
Breakfast
It’s kind of crazy how I never get sick of eating oatmeal for breakfast. Most mornings, I consider having something else, but nothing is as satisfying and filling as a yummy bowl of oatmeal. Plus, it has the most amazing staying-power! Typically, I’m not hungry again for 4-5 hours!
Today’s oatmeal was an all-star mix of ingredients:
- 1/2 cup dry oats
- 1/3 cup canned pumpkin
- 1 tbsp ground flaxseed meal
- 1 tbsp sliced almonds
- 1 tbsp dried cranberries
- 1/2 tbsp pumpkin seeds
On the side: the worst cantaloupe ever! I already complained about this particular cantaloupe in a previous post. I should probably just throw it out, but I have a really tough time wasting food. I think this cantaloupe’s destiny is in a smoothie. Any other ideas? I’d hate to just toss it, but it’s just not tasty.
Midway through eating my oats, I realized that something was missing: a scoop of peanut butter! I’m tellin’ ya, the scoop of peanut butter (or Barney Butter) is what adds to that ever-lasting satisfaction until lunch.
Question of the Day
What “tools” help you stick with your healthy lifestyle?
There are lots of tools that help me stick with my healthy lifestyle. For instance, I use my planner to record my workouts. I also keep a binder of workouts torn out of magazines or found online, so I have plenty of ideas to help switch things up and motivate me. In the past, I’ve used Fitday.com to track my meals and snacks. I also have a Nike + iPod gadget that helps me keep track of my runs. There are lots more too!
Posted by: Tina
Posted in: Uncategorized, workouts
Tags: dried cranberries, peanut butter, pumpkin, pumpkin seeds
Tuesday, October 28, 2008 at 09:29 AM
My stomach said “muffin,” but my brain said “oatmeal.” My stomach really wanted a warm, toasted, slightly sweet and spicy, slathered in Smart Butter muffin for breakfast. However, my brain interrupted and reminded me that a muffin would not hold me over until lunch and that oatmeal was a much better option. I really wanted both foods for breakfast, so I made it happen by combining the two in a delicious bowl of pumpkin muffin oatmeal.
Measurements:
- 1/4 cup dry oats
- 1crumbled pumpkin muffin
- 1/2 cup almond milk
- 1 tbsp of chopped walnuts
- 1 tbsp ground flaxseed meal
- Sprinkle of pumpkin seeds on top
The combination of oats + muffin really was the best of both worlds! The chunks of pumpkin muffin added a new and interesting texture to my oats. It blended nicely, giving the oats a hearty, not mushy consistency. The muffin also contributed some yummy pumpkin spice flavor. With a spoonful of Barney Butter, breakfast was soooooooo frickin’ good!
Tone Your Arms in No Time!
I had planned to hit the gym in our building this morning for some upper body strength training, but when my alarm went off at 6:00 am, I was just too pooped for a workout. I slept in for another 30 minutes, but managed to squeeze in a quickie 15-minute arm workout while watching the news.
- 15 push-ups on the Bosu (squishy side down)
- 15 tricep dips off the coffee table (or chair)
- 15 bicep curls while standing on the Bosu (10 lbs dumbbells)
- 15 bent over rows using Bosu (squishy side away from you)
Repeat 2-3 times
Question of the Day
What is your favorite part of your body? What part do you like to show off the most?
Posted by: Tina
Posted in: workouts
Tags: ground flaxseed, muffin, pumpkin, pumpkin seeds
