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
Tuesday, February 21, 2012
Monday, February 13, 2012
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
Let me know what your weak moments are and how you stay on track
Tuesday, February 7, 2012
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
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
Thursday, February 2, 2012
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
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
Wednesday, February 1, 2012
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 ;)
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 ;)
Sunday, January 29, 2012
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!!!
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!!!
Monday, January 23, 2012
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
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
Sunday, January 22, 2012
Mean green smoothie
Ok my aunt Becky inspired me to make a smoothie with spinach. I know sounds gross but oh so good! I even converted my doubting hubby,sister and bro-in-law!!! It's so simple
Your favorite frozen fruit mix (I used dole strawberry, mango, peach and pineapple blend)
1 cup of spinach
Juice (I used apple because that's what I had) use what you to thin it out
Blend ;)
It turns it a mean green color and looks a little ify but sooooo yummy! You can't taste the spinach at all. This is a crest way to get some extra veggie and fruit for the day with hardly any calories.
Today was a much needed day of rest because we killed the workout yesterday. We ran a circuit workout with my 6 girls that in burpees, pushups on the bosu, jump ups, jump tucks, rows and decline sit ups with medicine ball. Want the full workout shot me a reply and I'll get it to you! Keep pushing and never give up!
Amanda
Your favorite frozen fruit mix (I used dole strawberry, mango, peach and pineapple blend)
1 cup of spinach
Juice (I used apple because that's what I had) use what you to thin it out
Blend ;)
It turns it a mean green color and looks a little ify but sooooo yummy! You can't taste the spinach at all. This is a crest way to get some extra veggie and fruit for the day with hardly any calories.
Today was a much needed day of rest because we killed the workout yesterday. We ran a circuit workout with my 6 girls that in burpees, pushups on the bosu, jump ups, jump tucks, rows and decline sit ups with medicine ball. Want the full workout shot me a reply and I'll get it to you! Keep pushing and never give up!
Amanda
Friday, January 20, 2012
Woohoo it's Friday
Today was gorgeous who knew we would have 80 weather in January! We took it outdoors yesterday and today. Shannon and I pushed the kiddos in the stroller and thanks to her interval timer had a flawless run/walk for 45 mins. We ran 2 mins walked 1 min. Then let the boys play at the park then walked home after all that 682 calories :). Yesterday we did strength training while the boys played on the playground at the y. It was greatness and goes to show you that you can do anything with some creativity!!! Tomorrow we are headed to the stadium for a killer workout. Remember it's your weekend don't screw up all your hard work!
No excuses!!!
Amanda
No excuses!!!
Amanda
Wednesday, January 18, 2012
11000 meters
Woohoo I just rowed 11000 meters while watching biggest loser! Talk about motivation I was going to stop but kept thinking I needed to make it to the weigh in (bring Ben Thomas)! It felt so good to get in a workout without interruption.
I have a challenge for everyone tomorrow...I want you to do 10 healthy things. This is where you make 10 healthy choices
Examples
Park at the end of the parking lot
Take the stairs
Bring your lunch
30/30 rule 30 grams of protein 30 mins after getting up
Take a walk break at work
Do intervals instead of just walking
Let me know you're healthy choices you make tomorrow or heck start right now and post tonight what you did!
To quote my favorite cartoon (Kung fu panda) tomorrow is a mystery yesterday is history and today is a gift ...that's why they call it the present
I have a challenge for everyone tomorrow...I want you to do 10 healthy things. This is where you make 10 healthy choices
Examples
Park at the end of the parking lot
Take the stairs
Bring your lunch
30/30 rule 30 grams of protein 30 mins after getting up
Take a walk break at work
Do intervals instead of just walking
Let me know you're healthy choices you make tomorrow or heck start right now and post tonight what you did!
To quote my favorite cartoon (Kung fu panda) tomorrow is a mystery yesterday is history and today is a gift ...that's why they call it the present
Tuesday, January 17, 2012
How is it Tuesday?
So this week didn't start as I planned! Sick baby girl and a wild man 3yr old made workouts hard this week!!! Last night I had to do the workout with my girls at boot camp. I try not to do this because they are paying to watch them workout ;) it was all good mrs. Sandi was back and did an excellent job on running! We probably logged a little over 2 miles while stopping to do exercises every 3 mins. This is a great workout to do on the treadmill when you don't have a lot of time.
Treadmill warmup 2 mins
Jog 3 mins
1 min- step ups
1 min squat thrust
Jog 3 mins
15 pushups
15 tricep dips
Then repeat until you do 40 mins then cool down for 3 mins
Today wasn't a very well executed workout. Layla was sick so Shannon had to come to my houses. Of course Layla woke up after only 45 mins and our two boys turned off their listening ears! We did good enough but not great. It's better then nothing but it just means Thursday will be super hard!
Motto- have a plan - be flexible and do your best in everything
Brag time - Shannon and Sharon did 4 miles yesterday
Treadmill warmup 2 mins
Jog 3 mins
1 min- step ups
1 min squat thrust
Jog 3 mins
15 pushups
15 tricep dips
Then repeat until you do 40 mins then cool down for 3 mins
Today wasn't a very well executed workout. Layla was sick so Shannon had to come to my houses. Of course Layla woke up after only 45 mins and our two boys turned off their listening ears! We did good enough but not great. It's better then nothing but it just means Thursday will be super hard!
Motto- have a plan - be flexible and do your best in everything
Brag time - Shannon and Sharon did 4 miles yesterday
Saturday, January 14, 2012
Calories go where?
Guess what it's the weekend which typically presents many road blocks for people. It doesn't have to though! You can tell your calories where to go. Tonight is girls night we have had it planned for two weeks so we also planned how to have fun and meet our goals. We are eating healthy today and did a killer cardio strength workout. You don't scrap the day because you know you will have some drinks :) I pulled some workout ideas from bodyrock.tv and we did an hour of intense cardio and strength. I burned 612 calories when it was all over. So tonight my extra calories are going to repair my muscles instead taking a fast track to my fat stores! Now with that being said it doesnt give you free reign over the bar. You make compromises....split an entree with your friend because you want to have a cocktail or you know you have a weakness for chips so you eat salad for dinner. You can have fun still you just don't go nuts. There is no reason to kill a hard week of work when you still have fun making smarter choices. Think of it as an 90-10 rule make 90% of choices great and then have fun with the remaining 10%!
So where are you telling your calories to go today? What's your weekend workout?
So where are you telling your calories to go today? What's your weekend workout?
Friday, January 13, 2012
Friday the 13th
Wow Friday the 13th has already caused problems! Josh is out of town so the kids decided not to sleep last night and then I managed to set my alarm for pm instead. I woke up at 8 with that panic feeling I haven't had since college when you thought you over slept for a final :) running late nearly derailed my whole morning because I needed to have a long distance run but now only time for 30 mins. I figured I better practice what I preach and my 30 mins because something is better than nothing! Yea me 3 mils :) Shannon met me at the y and did her 4 so congrats to her! She was red faced but smiling!!!
Brag time- our groups Melanie Deml is February addition of oxygen magazine so check out her story! I think she bought all the copies at Walmart so you may need to go to another store ;)
I know it's weekend but that doesn't mean two days off. Let me know what you did or planning to do!
Brag time- our groups Melanie Deml is February addition of oxygen magazine so check out her story! I think she bought all the copies at Walmart so you may need to go to another store ;)
I know it's weekend but that doesn't mean two days off. Let me know what you did or planning to do!
Wednesday, January 11, 2012
3.5 miles
Layla is going to be 6 m on the 14th so sad that our babies grow up so fast!!! Having two kiddos definitely makes you get creative on workouts and time. I recruited my good friends to help me accountable just like I do them. Shannon and I did a killer strength workout Tuesday at 4 and today between appointments I squeezed in 3.5 miles doing speed work. Now my speed work is jogging at 5.3 and running at 6.3 so I'm not speedy gonzales ;) It felt good to be on that treadmill bad get my sweat on!
Let me know what you did today - cant wait to hear everyone's workouts
Let me know what you did today - cant wait to hear everyone's workouts
Tuesday, January 10, 2012
Welcome
Ok I wanted to start this blog for myself and my fellow workout partners. I wanted a place for us to share our struggles and successes. My birthday request was for friends and family to train for the cowtown 10k or 5k. Most of us are not runners but like to have a goal. I love you all and can't wait for all of us to cross that finish line!!!! Look out 30s here I come ;)
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