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Food and Fitness Plan Week 17

Belated holiday greetings, my friends! I hope all of you were able to relax, spend time with family and enjoy the delights of the season. I had a fantastic time celebrating, but this year was also a year of mindless snacking. I have lost my mojo when it comes to portioning out my food, and I have been pretty unhappy with the results. The best way to describe it is “grazing”. I just eat little bits of every food I see, and before I know it, I’m just out of control.

I don’t really make resolutions in the new year, but I do want to set goals of getting back to the place I was a few years ago with Weight Watchers.  This includes portion control, tracking, and also not skipping meetings.  The best thing is, I know I can do it… because I’ve already done it!

food

Monday: posole
Tuesday: black bean flautas
Wednesday: new year’s eve dinner at wolf’s ridge
Thursday: new year’s day salt lick bbq tradition! (i’m providing the veggie tray)
Friday: cincinnati chili using this packet of seasoning
Saturday: roasted vegetable baked ziti
Sunday: spicy african peanut stew

fitness

Monday: DOR
Tuesday:  Spin
Wednesday: Morning run – 4 miles
Thursday: It’s New Years Day!  I might get a run in, or yoga.
Friday: Morning run – 3 miles
Saturday: Walk/DOR (working)
Sunday: Morning run – 7 miles w/training group

the new year can’t get here fast enough.  i am ready for the clean slate of a fresh new year with new goals, challenges and rewards!

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RnR Nashville Training: Week 1

First week of marathon training = Done!

Monday:
DOR (a great way to start a training week!)
Tuesday: Crosstraining: Spin class with weights
Wednesday:  4.5 miles on the trail.  I ran in my elf socks since it was Christmas Eve, after all!  Got a lot of smiles out of fellow runners, I love that!
Thursday: DOR. Normally, this will be a yoga day, but it was Christmas and there was just way too much going on!
Friday: 2.8 miles on the treadmill after work.
Saturday: A very lazy day of rest…  Normally this may be a walking or short running day, depending on my work schedule.  With the holidays, though, I really enjoyed having a day on the couch.  My back was also bothering me in the afternoon/evening so I’m glad I took it easy.
Sunday:  Long run, got 5.7ish miles in!  Met with my running buddy, and we ran together.
Total Miles:13

Week 1
Week 1

It always feels good to get back to running with other people.  I love running on my own, so I can have time to think and also walk when I need to.  However, the long runs are so much better with other people.  For the Half Marathon training, my running buddy wasn’t able to join the training group, and I missed having her, but it was also a great motivator for me to meet new people.  There is a great group at my pace and we are looking forward to running together again.  We all have races around the same time, and I can’t wait to see them again.  The official group runs start next week!

My weekly plan is:

Monday: DOR
Tuesday: Spin class for crosstraining
Wednesday: Run (with speed work)
Thursday: Yoga class
Friday: Run
Saturday: Run/Walk/DOR
Sunday: Long Run

I don’t want to give up my spin class, it really gets me motivated every week, and I really need yoga to wind down. I think this schedule is a manageable one for me, and allows for some flexibility to run long on Saturdays if I need to make adjustments.

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Good Health Guideline Challenge

After my Holiday binge, I decided that the best way to feel better and get back to success was going to be focusing on Weight Watchers’ Good Health Guidelines.  Each week I will focus on integrating these fundamental changes in to my every day life, to let me gain more control over my decisions.

Week one [12.29-01.04]: Drink at least 6 8-ounce glasses of liquid a day. Water is the best choice.

Week two [01.05-01.11]: Choose whole-grain foods, such as brown rice and oats, whenever possible.

Week three [01.12-01.18]: Include two servings of milk products – low fat (1%) or fat-free – each day.

Week four [01.19-01.25]: Have 2 teaspoons of healthy oils (olive oil, canola, sunflower, safflower or flaxseed) each day.

Week five [01.26-02.01]:  Ensure that you are getting enough protein by choosing at least a serving or two of lean meats, skinless poultry, fish, beans, soy products, and lentils.

Week six [02.02-02.08]: Limit added sugar and alcohol. <— my biggest challenge

Week seven [02.09-02.15]: Eat at least five servings of vegetables and fruits each day.

Week eight [02.16-02.22]: Take a multiple vitamin-mineral supplement each day.

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Back to Basics: Good Health Guidelines

Well hello there!  Are you surviving the holiday season?  I was doing great with my health and fitness until sometime mid-December.  Then, my will power gave out, and I planted face first in to a plate of holiday cookies, only to resurface last night with a headache and extra tight jeans.

It’s hard to find balance over the holidays, and when I started skipping my Weight Watchers meetings because I was “too busy”, I knew I was on a slippery slope.  I’m afraid to step back on the scale, and I’m frustrated because my weigh-in chart is a steady climb instead of a steady plummet.  What this really means is, it’s time to get back to basics.

christmas eve run
christmas eve run!

My focus going in to the New Year is to spend January getting back to my Good Health Guidelines and using those to plan my meal choices.  I want to get back to mindfully eating and tracking, and I think this is a great way to start.  Sitting on my “to read pile” next to my bed is Savor by Thich Nhat Hanh.  This is the first of many building blocks I want to use to make better decisions…  with AWARENESS when it comes to what I am eating.

The Good Health Guidelines are a great foundation set up by Weight Watchers to guide members towards making healthy decisions.  There are 8 Good Health Guidelines (or GHGs as they are affectionately known in my mind) and they are as follows:

The Good Health Guidelines
1. Eat at least five servings of vegetables and fruits each day, (nine servings if you weigh over 350 pounds.)
2. Choose whole-grain foods, such as brown rice and oats, whenever possible.
3. Include two servings of milk products – low fat (1%) or fat-free – each day. If you’re a nursing mom, teenager, over 50 years old, or weigh more than 250 pounds, you should have three servings of milk products each day.
4. Have 2 teaspoons of healthy oils (olive oil, canola, sunflower, safflower or flaxseed) each day.
5. Ensure that you are getting enough protein by choosing at least a serving or two of lean meats, skinless poultry, fish, beans, soy products, and lentils.
6. Limit added sugar and alcohol.
7. Drink at least 6 8-ounce glasses of liquid a day. Water is the best choice.
8. Take a multiple vitamin-mineral supplement each day.
(courtesy Weight Watchers.com)

When I was really on plan, these were my keys to success. It’s always the first thing a leader will ask you when you’re seeing unexplained gains at the scale. Unfortunately, my gains are NOT unexplained. I can easily tell you what is going on…  Lack of attention, lack of activity, and an abundance of snacks everywhere I turn my head!  I am going to focus on integrating these guidelines back in to my day to day routine with one focus every week.  Baby steps, people…  baby steps!

Getting back to the basics, focusing on my GHGs, and reading up on mindfulness are how I want to get my 2015 started on the right foot.  I have also started training for the Rock and Roll Marathon in Nashville on April 25, 2015!  What are you doing to get started out right for the new year?

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Food and Fitness Plan Week 16

How is everyone doing this weekend?  I had my first weekend off in a long time, and I gotta say, it’s been pretty excellent.

Friday night I had my work Christmas party.  We had a great time chatting with my coworkers, then got to wander around Ohio Village, this recreation of an 1800s town square.  During the holidays, it becomes A Dickens of a Christmas.  There are carolers, Victorian Christmas crafts, roasting chestnuts, and a tavern serving spiced (spiked) cider.  Our fantastic bartender was very uh generous with his pours, so we had a great time.

Saturday was absolutely everything I wanted it to be.  I went to the gym and walked on the treadmill for an hour while I got caught up on Serial.  Have you listened to it yet?  It’s pretty incredible.  After getting a little over 3 miles in (and  a decent sweat from the incline), we headed to brunch then the grocery store.  And then?  I sat down and watched Harry Potter movies from noon-10pm.  Um, I was a happy girl.

Today, I made it to my Core class and I was down 1lb for my weigh in.  I want to keep that trend up this week, but that might be a little tricky considering we are spending the weekend travelling to visit BF’s family for the holidays.  HEALTHY CHOICES and MINDFUL EATING.

food

Monday: thai chicken peanut wraps
Tuesday: corn and potato chowder
Wednesday: mac & cheese w/roasted broccoli 
Thursday: left overs
Friday: a stop at acre before we hit the road perhaps
Saturday: on the road
Sunday: on the road

fitness

Monday: DOR
Tuesday:  Spin
Wednesday: Evening run
Thursday: weigh-in day.  yoga class.
Friday: 30 minute morning run
Saturday: what can I get in on the road? walk or run I hope
Sunday: walk or run before the drive home

this week was much better, fitness-wise.  i got in all my planned workouts and felt good about all of them!  I am looking forward to the coming week and the weekend out of town.  I am very close to being finished with my Holiday shopping, so my focus this week will be on writing my cards and sending holiday cheer across the globe 🙂

How is your holiday planning?  Hope this week finds you able to take a moment and enjoy the world!

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Race Recap: Hot Chocolate 15k

Hot Chocolate 15k.  Race #39.  15k #1.  Time 1:46:00

What a FUN race!  The Hot Chocolate Series has been on my radar for a long time, but I finally took the plunge to run my first 15k distance with this one.  This was also a run were a lot of my coworkers were running, we got a library team together and a few of them were running their first race!  I was the only person from our group doing the 15k, and the only one who had to work later that day, so I didn’t get to see them before the race, but I know everyone had a great day 🙂

Pre-race! Brrrrrrrrr

 

For this race, I also volunteered at the Expo.  Because this race has such a big draw, the Expo is HUGE.  I volunteered at bib pick up last year but didn’t run, so this year I decided to do it again and pick up my co-workers’ bibs too.  I was at the hoodie try-on station this year, and let me tell ya, it was a little hectic.  In the goodie bag, everyone got either a green or a pink hoodie.  The stations let you try your jacket on before you opened it, because if it was opened, there were no exchanges allowed….  But the goodie bag swap also did not have many extra sizes, so trying it on was pretty futile.  There were a lot of frustrated runners at this station, and it was a great reminder to be nice to your volunteers!  (Some people just were not!)

Race day was one of the colder days we’ve had so far this year.  There was definitely snow, and I definitely had a trash bag for warmth.  This was my first time going the trash bag route… this was a stretchy bag with odor blockers, so I couldn’t move my arms and I smelled like Febreeze.  Maybe next time, I’ll investigate a new type of trash bag 🙂

On to the start line… and confession time.  I did something that I know race organizers hate… and I jumped (a lot of) corrals.  In my defense, I definitely wasn’t the only person doing it, it was freezing cold, and I had to get to work.  The corrals were released in waves with the first group going at 7:30 and the last group going at 8:05.  I filled in with the crowd and started my race at 7:45.

The course for this was great, we started in Downtown Columbus, ran up High Street and to OSU Campus.  This was a lot of fun, and we ran past Ohio Stadium which is always a great thrill during football season!  The stadium was also about the halfway point for the race, so it was nice to get a quick boost of motivation.

We headed south and back towards Downtown and got to run through a lot of neighborhoods that I don’t usually get to see on foot.  Of course, as we reach Goodale park and there was less than a mile left, I started wondering why I didn’t just run THROUGH the park instead of around it, but kept going and finished strong.  Part of the desire to cut it short was that I was getting really cold.

Finished up in a great time too.  My main goal was to finish in under 2 hours, so I was really happy with my time of 1:46.  Then on to the main point of this race!  THE CHOCOLATE!  They had a lot of volunteers here handing out cute mugs of melted chocolate with cookies, bananas, crackers and pretzels to dip in the chocolate.  There was also hot chocolate and samples of LUNA bars.  And a great boyfriend waiting with my coat and the finish line photo.

10342762_10105224907006395_6052754351715765311_nIt was cold, it was crowded, it was fun, and it was worth the chocolate!

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Food and Fitness Plan Week 15

How are all your holiday plans going?  I am going to make the most of my day off tomorrow and try to get more shopping done.  I want to get the list all checked off so I can have this weekend OFF.  100% free of obligation on Saturday [and I really want to have a Harry Potter film festival].

I am switching back to just indicating dinners on my Food and Fitness Plans, because the breakfasts and lunches are getting repetitive.  I usually end up eating leftovers for lunches, and breakfasts are a pretty standard rotation of cereal, oatmeal and eggs!

food

Monday: turkey taco chili mac <–a new fave!

Tuesday: honey mustard pretzel chicken <–something similar to this, but i swear i had another recipe for this somewhere

Wednesday: beef orzo with feta

Thursday: pasta & sauce ? tbd

Friday: work holiday party!

Saturday: pumpkin pasties (or pizza?  probably pizza.)

Sunday: slow cooker black bean soup

fitness

Monday: DOR
Tuesday:  Spin
Wednesday: Evening run, hopefully with a MeetUp
Thursday: weigh-in day.  yoga class (i haven’t been in months)
Friday: 30 minute morning run
Saturday: DOR
Sunday: weigh-in day ii. core class

I skipped core class last week, but went to the weigh-in.  As soon as I got in the room, I was bummed that I missed the workout.  But, like we talked about, it’s ok to sleep in.  This is the week where I practice self-kindness!