Cherry Blossom 10 miler Race Recap

Did you even run a race if there’s no photographic evidence? I kinda feel like that right now. It’s taken me so long to write this race recap because I’ve been waiting for an email from marathonfoto to say “Your Race Photos are Ready!” Well over a week later, I decided to check the website and alas it’s like I played Where’s Waldo with the photographers. After skimming through hundreds of unclaimed pictures, I FINALLY found one of me at the finish line. So proof. I ran that race lol.

Other than the lack of evidence of my race, I have to say that this is a race I would definitely do again. From the beginning it was well organized, news letters from the race were constantly being sent out with tips on how to get to the course, how things were set up, changes to the route etc. Bib pick up was easy and I was well guided to the right area.

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Got a picture in before we rushed off to the start line! 

The morning of the race did not start off without a hitch though. I will say, it’s my own fault. I should have planned on getting a Lyft a lot earlier, because while I scheduled it out in time, of course so was everyone else and the demand was HIGH. I started to freak out a bit when it was going to take them a half hour to get to me, but thankfully we had two phones going and one of them finally worked. We arrived to the race, hurried and searched for a bag drop off, (which I don’t normally do but it was unusually chilly in DC that morning and we knew we needed extra clothes) and got into our corrals just in time.

The first few miles were kinda tough, not because it was a hard race, actually it’s a really flat course, but it is super crowded. Some of the roads were pretty narrow, and there were a lot of walkers in my wave. I know I’m not a faster runner, but I’m not a walker. I am solidly middle of the pack. So this is my only gripe about the race, I was not seeded properly and it made my time much slower in the beginning than what I would have liked. I honestly felt like I was walking the first few miles, but I didn’t want to waste energy weaving in and out of people. One of the things I’ve started doing while running and biking is listening to audio books instead of music. This helped keep my mind off the actual race and just focus on my book and my environment. (If you need a good book, I just finish “The Wife Between Us” and it was SUPERB!)

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Soooo pretty

After awhile, it cleared up a little bit, still a very crowded race overall, but more manageable. Like I said it was a flat course, so nothing challenging, but I will say it isGORGEOUS. This is absolutely the prettiest course I have ever been on. The cherry blossoms were in full bloom, the city was clean and water sparkling. As I ran under the arches of the trees that hung over the roads, I was in awe. It made the first frustrating miles kind of disappear and made me just enjoy running for the first time in awhile. Last year, as you know was full of heart breakingly bad races, injuries and tears. While, I’m still working on getting back to where I once was, this race gave me the confidence that I needed to keep working and make my come back in 2018.  So Thank you Cherry Blossom 10 miler for a great kick off to my 2018 race year! Up next is the Portsmouth Half Marathon this weekend!

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My one and only race picture! So happy to finish!
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Pretty Medal! Thank you Rachel Rakoff for letting me steal this one!
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5 Friday Favorites: Podcasts

1.Well-Fed Women (Formerly the Paleo Women Podcast)

This podcast is hosted Noelle Tarr and Stefani Ruper, who are extremely funny and you should expect witty banter (I laugh to myself on my long runs when I listen to it). But don’t let that fool you. They are EXTREMELY smart and well read. They cover topics from empowerment for women by women, health issues that most women don’t want to talk about, fitness and body image. With over 100 episodes there are so many topics that they cover, I’m sure you’ll find something that applies to you.

2. Mind Body Musings by Maddy Mood

I just recently discovered this podcast because I happened upon her instagram and her life experiences really speak to me. She talks a lot about escaping perfectionism and expectations, and stop wasting our lives with overthinking. She does talk a little bit about health and fitness because she comes from the body building world as well, but she really focuses on self care to be the best you.

3. The Body Love Project with Jessi Haggerty

The title of this one says it all. I share the same outlook as her when it comes to diets and body image in the fitness industry. My favorite episodes so far have been “F*ck your fitspo with Sarah Vance” and “Melissa Carmona on Body Image across cultures.” Jessi is real and honest and doesn’t try to sugar coat anything which I can really appreciate.

And lastly

4. Bigger Pockets

Not really my favorite, but I’m into it because it’s helping me learn about a different way of earning money without really having a traditional job. Can I please retire by 35? K thanks.

5. Case Files

Ok, this is my guilty pleasure. I love shows like CSI and Criminal Minds, but now that I have SUCH a long commute (compared to me 10 minute walk) I don’t have much time for TV. So this supplements that for me! This podcast covers real crimes, solved and unsolved that have happened all over the world. It’s pretty interesting because there are some that were really big in the news and others that I can’t believe that it wasn’t bigger news!

Chicken Zucchini Roll Ups

Growing up I was never a huge fan of vegetables. You can ask my mom about that. So she would have to either bribe me, some how force it into a meal (hello stuffed peppers) or sneak it in (veggie filled spaghetti sauce). Things have changed a lot since then, but getting enough vegetables in every day still continues to be a struggle for me because, if you’ve followed me for awhile you know, I don’t like salads. So I have to think of creative ways to slip it in each meal.

Ingredients:

1 medium zucchini

2 cloves garlic

1 cup shredded pepper jack cheese

1 egg

Juice from one lemon

1 cup seasoned panko bread crumbs

1 lb chicken cutlets

Directions:

Preheat oven to 400 degrees

Shred zucchini by hand or I used the food processor and drain out any extra liquid. Chop the 2 cloves or garlic and mix it in with the zucchini and cheese. Spoon mixture to center of one of the cutlets and roll up. Beat the egg and add lemon juice to it. Dip cutlets into egg  mixture and then into the bread crumbs, place in baking dish seam side down. Bake in oven for 30 minutes or until juices run clear.

Slow Cooker Chicken Tacos

Tacos are definitely a staple in our house, and not just Taco Tuesday. There can basically be tacos any day that ends in a Y. But on our mission to eat healthier we’ve been trying out different recipes and since I’m not a fan of following directions (hence why I don’t really bake…that would be a disaster!) I like to change things up and make them my own.

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Ingredients:

  • 1.5 lbs chicken breast
  • 3 cloves garlic
  • 2.5 tsp dried thyme
  • 1.5 tsp sugar
  • .5 tsp cayenne pepper
  • .5 tsp red pepper flakes
  • .5 tsp salt
  • .5 tsp ground pepper
  • juice from 1/2 of a lime
  • 1/4 cup orange juice
  • 8 corn tortillas
  • avocado
  • Mango salsa (I used Newman’s Own, but you can make it homemade or buy it)
  • cilantro

Combine Chicken, garlic and all the spices with orange juice and lime juice in a slow cooker. Cook on high for 2 hours. Once cook, shred the chicken while still in the juices. Warm the corn tortillas on both sides in a skillet over low heat. Spoon the chicken onto tortillas and dress with salsa, avocado and salsa!

Getting faster and stronger!

It’s been awhile since I’ve updated all my lovely followers out there on my own fitness journey. I left you last when I was getting ready for the Chicago Marathon, ready to train and kick some butt. Unfortunately, that race kicked my butt instead.

During my training I found myself dealing with an old nagging injury in my right hip, which left me unable to run, let alone walk or even sleep peacefully at night. I tried to keep my fitness up best I could because there was NO WAY I was going to Chicago and NOT running this race. But what little I could do just didn’t compare to full on marathon training. I thought about writing a race report, but it would have been sad and miserable and I decided to just move on to the next!

So what does an endurance athlete that has been injured almost all race season do in the off season? Well, get faster and stronger of course! So here are some things I’m focusing on to get back to where I was.

foamrollMobility. This is why I got injured this year in the first place. I really ignored warming up and treating my body right. So for two-three weeks after the marathon this is what I focused on, getting my body to move without pain. I foam rolled, focused on stability and mobility in my joints through a range of movements and stretched a lot.stretch

 

 

 

 

 

 

strengthStrength training. For the past month or so I’ve been working on building back up these muscles. Who ever said that endurance athletes didn’t need to be strong was WRONG. You’re using the same muscles over and over whether you’re swimming, biking or running so they need to be able to with stand all that motion!

 

 

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Base training. For an endurance athlete, I did very little of endurance this year. Actually, I did very little of anything, but you already know that story. So I’m paying the price now. My mile times are slower, swimming feels like I’m going through mud and my legs are lead on the bike. But I’m slowly, slowly working on building back up my base, mostly in swimming and running because biking is my strong suit and will come back fast.

 

It’s a hard road to go down starting over, but whenever you’re feeling discouraged, remember where you started and know that every day you’re moving forward. You have to love every step of the journey.

 

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Eggplant Rollatini with Sausage

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It’s tough eating healthy during the holidays. I know that I for one had 3 Thanksgiving dinners over the course of the past weekend alone and more wine than I care to remember. But we all slip up, and we should during the holidays. It’s not a time to stress out over food and weight, it’s a time to enjoy spending time with people that you care about. But if you don’t want to completely fall off track, I’ll be sharing some of the recipes that I’ll be cooking up to stay healthy during the week.

For one, there won’t be any salads. It’s cold in Boston and the last thing I want to eat is a cold salad. That’s just doesn’t appeal to me, sometimes even during the summer months it doesn’t either. I’m just not a salad person. So last night’s meal was cheesy, and full of vegetables and protein!
Eggplant rollatini with sausage
Serves 4
Per serving:
Calories: 344
Carbs: 27
Protein: 21
Fat: 19
Ingredients:
1 16oz container of Low Fat Ricotta Cheese
2 Eggplants thinly sliced the long way
1 egg
1/2 pound of Sweet Italian Sausage (can also use chicken sausage for a low fat version)
1 tsp Basil
1 tsp Parsley
10 oz of Partly Skim Mozzarella Cheese
2 cups Hearty Marinara sauce (homemade or store bought)
1 tbsp garlic
Directions:
Cook sausage until all the way browned and set aside.
Pre-heat over to 400 degrees
Grease cookie sheet and lay out sliced eggplant, once oven is preheated, bake Eggplant for 10 minutes or until softened.
Grease baking dish and coat bottom with 1 cup of the marinara sauce.
While the eggplant is in the oven mix together the ricotta cheese, 8 oz of the mozzarella, basil, parsley, egg and cooked sausage.
Remove eggplant, once it’s cool enough to touch, add 1.5 tbsp of the ricotta mixture to middle of eggplant and roll up the short side, place in baking dish. Top with the rest of marinara and mozzarella cheese.
Bake for 15 minutes.

Disney Princess Half Marathon Recap

Sorry for being so MIA this week, I spent all last weekend exploring Disney World and running the 8th annual Disney Princess Half Marathon!!! It has been one of the races that I have wanted to run for a very long time and I want to just say, now that I have had the opportunity to run it, I can say I was not disappointed. There are a lot of high lights from the race so let me just pick a few for you.

1. This race starts before the crack of dawn. Yes, I woke up at 3am so that I get the start line on time….at 5:30am. There were about 20,000 other runners that suffered through this early morning alarm with me though and the energy surrounding me made it seem a little less painful.

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2. Every corral gets fireworks. Yes every single one. I was exciting when they went off the first time, then they kept going off and it was awesome! Yes, I am probably going to say everything was awesome because really it was. I was in corral E and the first wave went out right at 5:30am like they said it would happen. It took about 10 for my corral to cross the start line and then the fun began!!!

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3. There are characters ALL over the course. I skipped the first few because the lines were ridiculously long or I just wasn’t interested in taking pictures with them. There was also other entertainment along the course like marching bands, brass drums and gospel choirs. Almost everyone running is in costume too, it gave me so many ideas for next time! This year I ran as Pocahontas which was a good choice because she’s such an underrated character, there was hardly anyone else dressed as her!

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4. We got to run through Magic Kingdom before it opened for the day. As soon as I rounded the corner and saw Cinderella’s castle I teared up a little bit. Disney World has always had a special place in my heart and doing the run was really magical for me.

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5. There are chEAR squads all along the course so there are constantly people cheering you on and making some noise as you run! It was really uplifting and at mile 10 really picked up my spirits. I got a burst of energy and started cheering a long with them. I thanked all the volunteers loudly and cheered on the people around me. I’ve never felt so invigorated after running 10 miles.

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I would definitely do this race again and I definitely recommend it to anyone that wants to run a half marathon or enjoys running half marathons. Here are some of the highlights of why this race was so awesome:

-High energy from races and spectators!
-Lots of entertainment on the course to keep your energy up
-Tons of opportunities to take pictures with characters.
-Wearing a costume
-Music along the course so you don’t need your own!
-Lots of water stops and bathrooms
-Running through Magic Kingdom and Cinderella’s Castle!!!
-Flat course with a few hills
-Lots of water stops!!!
-SUPER organized for such a big race!!!!

Hopefully I see you down in Orlando next year!!!

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Whole 30 Week 2

 

Week two is in the books of the Whole 30. I won’t lie. I was craving donuts at the beginning of the week. Really badly. I almost broke down. But the thought of going back to constantly feeling bloated and burping all the time deterred me. Plus I want to do this the right way. I’m also feeling better in my own skin again. Can somebody say hello abs? These babies haven’t made an appearance in years. Per the rules of the Whole 30 I have no weighed myself. But I’m loving what I see!!image1

Week 2 menu:

Breakfast: Southwest Breakfast Casserole

Lunch: Spaghetti Squash and meatballs

Dinner: Chicken Stir Fry

Southwest Breakfast Casserole

I was surprised by this one, I usually don’t like ground chicken. It’s just weird to me, but I enjoyed this recipe!

1 red bell pepperIMG_2027
1 green bell pepper
1 onion
1 lb ground chicken
1 tsp salt
1 tsp pepper
7 oz can of chopped green chili

6 eggs
1/2 cup unsweetened coconut milk

Heat oven to 375 degrees. Chop peppers and onion and cook them in a skillet until onion is translucent. Set aside to cool. Add chicken to skillet and juice from the green chili, cook until slightly browned. In a large bowl, whisk together eggs and coconut milk. Once the chicken and veggies are cooled to room temperature mix into eggs and pour into a 9-in greased pie pan. Bake for 35-40 min!

Spaghetti Squash and Meatballs

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Probably my favorite meal this week. I didn’t even miss real pasta and the spaghetti squash was surprisingly filling!

1 lb grass fed ground beef
1 tsp basil
1/2 tsp oregano
1/2 tsp thyme
1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp salt
1/2 cup coconut flour
1/2 tsp rosemary
2 medium sized spaghetti squash
24 oz can crushed tomatoes
2 cloves garlic
1 onion, chopped
1 egg

In large bowl mix together the ground beef, basil, oregano, rosemary, garlic powder, onion powder, salt and coconut flour. Mix together with hands until well incorporated, add in egg and continue to mix. Form into large meatballs, about 6-8. Grease skillet, brown meatballs on each side. You don’t have to cook thoroughly, they will cook in the crock pot. Add meat balls to slow cooker, top meat balls with tomatoes, onion and garlic. Serve with fresh basil and spaghetti squash.

Chicken Stir Fry

IMG_2075 (1)So I kind of winged this one. There’s no real recipe, I just took a chicken breast and whatever vegetables I had (mushroom, spinach, pepper, and onion) and sauteed it all together in some coconut oil. It was pretty bland so I found a Whole 30 approved Tahini sauce at Trader Joe’s and added that. It made a HUGE difference. Some times you just have to experiment and see what works for you. I have to say that my meals are usually anything BUT boring!

 

 

Here are some other meals that I tried during the weekend:

 

Sweet potato hash with eggs:

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Prosciutto wrapped chicken thighs with a baked potato and side salad:

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B Good Burger with no bun, avocado and an egg with sweet potato fries:  IMG_2054

Protein Pancake Muffins!

I, like many people, struggle with getting enough protein in my breakfast in the morning. Which has been a shame because I’ve found it super important for me to get enough protein in the morning so I don’t crash early on in the day. But my problem is, I get sick of yogurt especially during the winter. I like eggs but I don’t have time to cook them every morning and I’m not a huge fan of reheating them. I love protein pancakes but that’s also hard to travel well…so I decided to combine the famous egg muffin idea with a protein pancake.

Results: SUCCESS!!!

I made these beauties, they’re super easy to make and delicious! Here’s the recipe for you…IMG_1359

Ingredients

  • 1 cup gluten free rolled oats
  • 1 teaspoon baking powder
  • 2 container (5.3 oz) siggi’s vanilla bean yogurt
  • 1 medium ripe banana
  • 2 eggs
  • 1 teaspoon vanilla
  • 1 scoop of protein (I used Whey Better’s peanut butter)
  • toppings of your choice (I used Enjoy Life mini chocolate chips)

Preheat oven to 350 degrees. Place all ingredients into a blender and blend until smooth. If it’s too think add either coconut or almond milk. Use muffin liners in your pan (I found that the tin ones are better, the paper ones were hard to peel off and I ended up eating paper). Pour evenly into muffin cups (about 6-8 muffins) place on toppings and bake for about 20 mins or until tooth pick comes out clean.

Serve and enjoy!!!!

 

What is IIFYM?!

Let’s talk food and what you eat. In my last post we talked about Meal Prepping and how to make it simple and more beneficial for your life style. But how do you choose WHAT to eat? That’s probably the biggest question I get from clients.

I’m a believer in the If It Fits Your Macros school of thought. No, this is not all about eating doughnuts and junk all the time and saying “This is good for you!” I like to eat healthy foods, but not ones that are plain and boring. So I often mix it up to keep myself from getting bored and off track, it’s also a great way to keep with your goals and still live your life.

So first, WHAT are macros?

Macros is short for macronutrients, our major nutrients found in foods. Carbohydrates, proteins and fats.

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One gram of carbs contains 4 calories

One gram of protein contains 4 calories

One gram of fat contains 9 calories

Why are these so important?

Each macronutrient plays a different role in our bodies which is why it’s SO important to make sure you get a balanced diet and you don’t leave one out.

Carbohydrates. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs.

Proteins are essential for growth and development. They help build lean muscle mass, and are the energy source when you do not intake carbohydrates. In short, if you cut out carbohydrates, you must use protein for energy which means breaking down your muscles and essentially slowing down your metabolism.

Fats help protect our vital organs, help us absorb fat soluble vitamins and provide us with a high density energy source. There are three types of fats (saturated, unsaturated and trans fat). No trans fat does not equal weight loss. It just simply has been shown that unsaturated fat decreases the risk for heart disease.

How do I figure how much of each I should consume?macronutrients

It’s all about trial and error. Every body is different based on how often they work out, if they have a damaged metabolism from long bouts of dieting, and personal goals such as putting on muscle or losing weight. You can figure out your numbers through an online calculator but those are not going to take these types of things into account.

Having an actual HUMAN help guide you and adjust your macros accordingly as
your body changes is going to be better than any calculator you find online. Once, the numbers are figured out then you can use a food calculator to track your foods and make sure you’re hitting your numbers.

So you’re saying I can eat whatever I want as long as I hit my numbers?

Yes. And no. I will never tell anyone to eat crap all day and say it’s okay. There are still essential vitamins and minerals that you get from whole foods and not from processed foods. But under IIFYM, you can treat your self occasionally and not feel guilty. There is also a difference between having high glycemic index carbs (processed foods) and low glycemic index carbs (whole foods like brown rice, quinoa and potatoes). But that’s another post in itself.

What does this mean?

It’s possible to not have to “diet” to get the body you want. You don’t have to starve, deprive or go crazy trying to slim down.

If you want more help figure all this out, check out my different work out and nutrition plans  I offer.