strawnana....

 slimming smoothie

4-6 frozen strawberries

1/3 of a banana

1/3 cup uncooked oatmeal

1/4 cup papaya juice

6 oz. water

8 oz. ice

1 1/2 scoops protein powder

(i used vanilla)

 blend on high and enjoy!

wellbella magazine

i made this smoothie today

tasted pretty yummy:)

i had to look at a couple stores to find papaya juice.

finally found it at smith's in farmington.

hope your memorial day was amazing!

i ran the memorial day classic

half marathon in syracuse.

i don't want to be a runner any more...

(just kidding...but i was serious in the middle of the race)

i will post pictures and tell you about it tomorrow.

for the love....

saturday was the ogden half marathon. i went in to this race with no expectations.

the week leading up to the race was very stress filled for my family for many different reasons.

not feeling completely prepared for this race i decided to run it for different reasons. this time it wouldn't be about a pr....wasn't feeling too competitive.
i was going to run just for the love of running. having run this race last year i knew it was a beautiful course. weather....it was a perfect morning:) i wanted to find that peaceful rhythm of my feet hitting the ground and enjoy the beautiful canyon. i was going to take the day for what it was.

i usually don't turn my music on for a couple miles.

this day wasn't any different....i enjoy hearing the 'race chatter' at the start. there is so much energy and excitement as people try to find their groove the first few miles.

around mile 3 i found what i was looking for....
it's a feeling that is hard to put in to words.
i won't even try to describe it other than to say it is a actual physical sensation.
i don't know why it hit me harder this day
but i was in a really good mental place:)

i had a big smile on my face as i ran across the finish line. i'd taken this race and made it my day....
some days it's just about showing up at the starting line.
turns out i was only five minutes off my pr
and i beat my time from last year on the same course:)

only another runner will understand how i crave that feeling. once you've been there....
you want it back.
so.....
i found another race:)
see ya at the start line on Monday!

happiness....

13.1 done again

one shot....

if you could do anything without judgement or criticism from anyone

what would it be....

just wondering if we let others stand in our way

or are we telling ourselves what we think we can't do?

we only have one shot at this.

are you living the life you want?

in my profession

i have the honor of hearing a lot of people's

'bucket list'

of 

hopes and dreams.

i love that you trust me enough to tell me

these things.

i am a believer in

do it now.

yesterday my mother in law passed away.

as we gathered in her room i noticed a picture

hanging on her wall that said,

don't postpone joy.

do something tomorrow to begin

your journey towards something

that makes you happy.

here’s the chance of life

get ready, set, fly.

high!

above the fear of your mind

go for it, it's hit or miss

too late for you to quit

you gotta show 'em how bad you really want this

live your dreams,

it's not as hard as it may seem

you gotta work to get the cream

on your hopes you must lean

from your fears, you have to win yourself

it's all or nothing, give your everything.

save the last dance soundtrack

you have to earn it....

i don't believe in shortcuts

do you....

friday the 13th....

 workout #1

50 wallballs  10#dynamax

40 jumping pull ups

30 plyo (hand release) push ups

20 power cleans #45

10 burpees

20 push press #45

30 kettlebell swings 25#

40 box jumps 20" box

50 double unders

workout #2

gpp

workout #3

5 mile run that was completely brutal every single step of the way.

i will be running the ogden half marathon next saturday

hopefully my run today is no indication of how race day will go.

has me a little worried so i read up on a few things marathon.....

  "After 3-4 weeks of full training, you should be completely recovered from the marathon, and ready to consider racing. Be forewarned. The first race after a marathon is usually a blow to the ego (how nice of them to mention that. i am now positive saturday will be an epic faliure) because all the training for the marathon has made you strong but slow (what if i am already slow....), and you haven't had time to re-build your speed."

marathontrainingschedule.net 

and....i have been fighting a cold/cough all week. here is what one site had to say about that....

 "Colds
Upon completion of the marathon the immune system can become depressed. This happens because of the physiological hit the immune system took because of the stress from the marathon. Things like the flu, colds and even other upper respiratory tract infections can potentially become a problem in the days and weeks to follow (right where i am at now). The best thing is to work towards prevention. It is important to take care of yourself after the marathon. You can do this by getting more sleep than you did before the race. You will also want to resume a well-balanced and nutritious diet right after the marathon. It will also be important to focus on re-hydration (oops...) the first week after the marathon.

You might even consider an herbal preparation like Echinacea, but you should only do this once you have reviewed the information on the product.

If you do get the flu, a cold or an upper respiratory tract infection you need to remember to get plenty of sleep, watching your diet and remain hydrated are important weapons. Also remember that if you have a fever you should not run. If you are taking any medications that are either over-the-counter or a prescription, you should not run either (you mean like prescription cough medicine and mucinex....oops again). If you have a persistent fever or cough you should seek professional care (seriously, who has time for that? and now you are wondering how i am taking prescription cough medicine with out seeking 'professional care'....don't judge me!). The last suggestion is to consider herbal remedies because of the therapeutic benefits.

You can resume easy running when you have no more fever, aren’t taking any medication and you have no residual fatigue or malaise. You shouldn’t resume hard running until you have no residual of the respiratory tract congestion (really, could i have done anything else wrong?), which is usually two to three weeks after you have resumed easy running."

pfitzinger.com

i will chalk up today's failures to the fact that it is
friday the 13th

tomorrow is a new day

and i will try again....

'achievement is as simple as trying

over and over and over again.'

put your shoes on....

"if you run, you are a runner. it doesn't matter how fast or how far. it doesn't matter if today is your first day or if you've been running for twenty years. there is no test to pass, no license to earn, no membership card to get. you just run."

--John Bingham

good food made simple....

i bought these frozen steel cut oats at bowman's in kaysville.

inside is two individually packaged frozen blocks.

150 calories

5g protein

0g sugar

one block was too much for me to eat.

i cooked it, split it in half and ate it for two days.

the first day i ate it plain

the 2nd day i put raspberries in.

it was pretty good....i'd buy it again:)

workout #1

gpp

workout #2

20 thrusters-55lb

20 sumo deadlift high pull-55lb

20 push jerk-55 lb

20 overhead squat-45lb

20 front squat-55lb

here is the catch:)

complete reps in the order listed

doing 4 burpees at the top of every minute.

2011 race for a cure....

yesterday we raced for a cure.

someday science will be able to find a cure for this disease that robs families of

grandmothers, mothers, sisters, daughters, aunts....

until then we will continue to run.

 it's personal....

next year we may be running, 'in memory.'

 i guess i am just a tiny bit competitive when it comes to the mister:)

if you don't know my mister...he is the one trying to catch me.

now that i look closer....he is looking a little competitive too.

i won!

(only because he has a bum knee right now)

 20,000 strong any way you look.

if i can take one word from each race i run

grateful

is the word for this day.

i am grateful for my health

for the ability to run as far and fast as i want on any given day

(well okay...so, it is never fast)....

i didn't have to look far to see how lucky and blessed i am.

the survivors wear a different shirt, it is dark pink.

two 'memory signs' on the backs of survivors

really struck me.

they read:

in memory of my grandma and mom

in memory of my mom and sister

wow!

for you we will continue to run....

cancer sucks.

chicken fajitas....

a lot of people ask what my meals are like.

today:

breakfast-steel cut oats

lunch- half an apple, string cheese, handful of raw almonds/walnuts

dinner-fajitas

chicken fajitas

5 boneless, skinless chicken breasts

1 tb chili powder

1 tb cornstarch

1/4 tsp salt

1 egg

3 tb oil

1-2 tsp minced garlic

1 onion sliced and separated into rings

1 green pepper, sliced thin

chopped tomatoes

low fat grated cheese

low fat sour cream

flour tortillas

salsa

cut chicken in thin strips, mix with egg, salt, chili powder and cornstarch. marinate for 30 minutes. heat oil in wok or skillet and saute garlic for 30 seconds. add meat and stir fry until chicken is no longer pink. add onions and pepper, cook until veggies are soft. serve in heated tortillas garnished with tomatoes, sour cream, cheese and salsa.

workout #1

gpp

workout #2

this morning i tried to squeeze this workout in, only got halfway and it was time for clients. hooray! i got to start back at the beginning tonight....

run 1600 meters

rest 3 minutes

run 1200 meters

rest 2 minutes

run 800 meters

rest 1 minute

run 400 meters

then i did

100 thrusters @45 lb

just because i felt like it:)