Cowtown is here!

Cowtown is here can you believe it our training has come to an end! This week you should take it easy still run but don't go do anything crazy ;) you can run on Thursday but it should be no more than 4 miles and stretch really good on Friday.

I know you all know this but get a good night sleep. Eat something that you normally eat that last thing you are going to want is tummy trouble. Under no circumstance drink an energy drink or coffee unless you always have one right before a run. Caffeine is a diuretic and if you're not use to it it will cause your heart rate to speed up or an upset stomach. If you normally don't eat pre-run then stick to that if your like me I have to eat. I eat half an English muffin with PB and a banana. You want something that won't be sloshing around in there.

Gear- wear things you can layer and that will easily come off. It's going to be cold and windy but once you get going you will get warm. You will still want to be in dry fit bc cotton when damp will stick to you instead of wicking away. Wear the shoes you have been training in don't bust out your brand new cute ones ;) don't forget something to keep your ears warm and hands! Lay your stuff out the night before so all you have to do is roll out and go

I can't wait to see everyone there!!! Let me know if you have any questions!

Amanda

Moments of weakness

This weekend was a tough one for me...we had date night. Now don't get me wrong the whole evening was much needed. Josh and I haven't been on a date in a year! My food and drink choices left me feeling ick :( I had waaaay too much of both. Did you know when we make bad food choices our body will crave that same bad choice for up to 48hrs!!! That's why it's so important if we get off the wagon to hop right back at our next meal. I wish I could tell you I did just that but it took me until today to actually feel better and gain some motivation. It's new dawn, it's a new day and I'm feeling good! I'm getting my run tomorrow morning and starting breakfast with scrambled eggs, turkey and spinach!

Let me know what your weak moments are and how you stay on track

Protein update

We are one week down and a couple of days in to week two. Here are the reports...
Myself- down to my pre-preggo weight and 21% body fat
Shannon- is down 5 lbs (in 1 week)
Sharon - doesn't weigh herself but her jeans are loose

For those who didn't catch the challenge it's eat the number of grams of protein per pound of body weight that you want to weigh. So if you want to weigh 140 you eat 140 grams of protein.

I'm not going to sugar coat anything. It's HARD but so worth it. You feel full and not deprived. I only made it to 140 twice this whole challenge but it's about the effort and making a change. Don't beat yourself up if you don't get there. Anytime you want change you have to have a plan. I plan all our meals for two weeks at a time. I make the whole families lunches the day before so if we are in pinch that day it's done. I am so dedicated that I even took my lunch on Saturday to my hair appointment lol :) even Our super bowl party was full of great food that was healthy.

Get on board and get your weight off!

Amanda
Ps if you need recipe ideas or grocery lists let me know

Zesty chicken and veggie enchiladas

4 chicken breast boiled then shred it (they make this recipe with lentils but josh won't eat it if there's no meat!)

8 whole wheat tortillas (tear it up - they actually take the time to roll theirs but I don't have time for that so tear up 4 for the bottom and save the other 4 for the top)
2 carrots shredded
2 zucchini or squash shredded
I added fresh spinach and mushrooms
1 tsp cumin
2 cans of rotel
1 cup of reduced fat Monterey jack cheese
1 jar of favorite salsa

Sauté carrots zucchini spinach and mushrooms until tender. Add cumin and rotel then cheese. Lightly spray 13x9 pan. Layer 4 tortillas tore up then top with chicken. Pour veggie mixer over chicken. Layer the rest of tortillas. Dump salsa over the top bake uncovered for 15 to 20 mins on 350.

401 calories and 28 grams of protein makes 8 servings

Protein day 3

Ok I thought I could do this pretty easily but it has been a challenge. I can easily get to 100-120 range but trying to get to 140 is a challenge! I drank a protein shake before bed because I had some calories to spare. Today I got focused and up early here is what I had...

Breakfast 3 eggs with turkey = 26.9
Snack mean green shake with Greek yogurt = 23
Lunch spinach salad with chicken = 20
Snack protein shake = 22 grams with almond milk
Dinner eight layer casserole = 27
Snack protein shake = 22
Total = 140.9

That took planning and effort ;). Below is the recipe for 8 layer casserole and zesty chicken casserole (I made changes but have both ways here)

8 layer
6 oz whole wheat noodles
1 lb lean ground beef (90-10)
2 Cans of tomato sauce
1 tsp of basil
1/4 garlic powder
1/2 tsp sugar (didn't use)
1/4 salt
1/4 tsp pepper
1 8oz of sour cream (I use fat free)
1 Pkg cream cheese (1/3 less fat)
1/2 c milk (almond milk)
Small onion chopped
10 oz of frozen spinach (I used fresh)
1 cup of cheese
(I added in mushrooms)

Cook meat add onions and mushrooms add sauce and all seasonings
boil noodles
Blend cream cheese and sour cream until smooth stir in milk
Spray casserole dish and then place half of the noodles on bottom
Top with half meat mixture then half cream cheese mixture and then all of spinach
Then meat then noodles
Cover and chill remaining cc mixture
Cover dish and bake on 350 for 45 mins then spread cc mixture sprinkle with cheese bake uncovered 10 mins

I'll post the zesty enchilada later ;)

Protein challenge

So I don't have any idea how Sunday got here already.... We were down from Internet for 3 days here at the house -pure torture!

For those who don't come to our weekly workouts I issued a protein challenge. Eat the number go grams of protein per pound of body weight that you want to weigh per day (I want to weigh 140lbs I would eat 140 grams of protein). There are has been a lot of research showing optimal weightless and maitaining muscle you need to consume protein. A great podcast I listen to explains it perfectly. Also look at physique computers diets, they are mainly made of protein. I know we don't all want to be totally ripped but I know we want tight and toned with no flabby parts.

So for the next 30 days try to eat your weight in protein. Now this doesn't mean you just add it on too if what you current eat you have to account for it in you daily calorie budget. You will notice you feel fuller and and not deprived when you sit down to eat. So let's bring on the neat and protein shakes ;)

Please post what you're eating and your daily totals!!!

Blah blah Mondays

Is that how you feel today? My ass is dragging today! We slept in because we got home a little late and whatever this wind blew in has the whole fam blowing their noses and coughing. I am also knee deep in laundry. I have yet to figure out how we go thru so many clothes....there is only 4 in my family but I feel like there might be 10!

Do you feel like this? Most people have a hard time with Monday's. You typically eat worse and exercise less on the weekend so your Monday workout looks a little sloppy. We know we need to do something to get us back on track and start our week off on the right foot. Some things you can do to help make Monday's not so rough is to workout either saturday or Sunday and not take two days in a row off. Your body does need rest so make sure you a day of recovery. If we workout too much then our body never has a chance to repair itself. It's hard to sustain that kind of regimen and the likely hood of injury increases. Another tip Plan plan plan your meals and do your grocery shopping then go ahead and chop up your veggies and fruit so they are ready for the week.

How do you find the motivation for a Monday?

Here is a link from Melanie Deml for her fellow runners :)
Top ten reasons to run