December is a busy, busy month

Well December is now upon us and many of us have attended holiday parties already and have lot's more to attend. December can be one of the hardest times of year (other than summer and beer and patios) to keep to your clean eating lifestyle. I struggle like the rest of you. I am not perfect and never will be. However to avoid that dreadful 5-10 lbs weight gain during the Christmas season minding your portions, only enjoying a glass or two of wine and keeping the sampling of Christmas baked goodies to a minimum. Here are some tips on how to avoid gaining weight over the Christmas season.

1. Limit alcohol consumption. Map out how many drinks you will have at a party and stick to it. Aim for only a drink or two at that holiday party and abstain when you can. Avoid all sugary drinks/high calorie drinks and aim for dry wine, soda water with vodka and a dash of lime/lemon or a lower calorie light beer. Drink plenty of water after each drink. If you plan on drinking more than that really ensure you eat clean and healthy for a whole week prior and have that as your only cheat for the week. You don't have to drink at every party either. Make sure to tell yourself that. You can always be the DD people won't harass you as much.

2. Be prepared. If it isn't a dinner party eat before you go so you are full and not tempted to eat the "dirty" food at the party. Be prepared bring a healthy snack that is quick and easy to eat so again you aren't tempted by the dirty food.

3. Plan ahead. If attending a dinner party of some sort offer to being a dish or two of yours own along. Then you can ensure that at least one thing you will be eating will be clean and limit your portions of the potentially unclean food as much as possible. Casually ask how the host/hostess made the dishes and choose the cleanest dishes offered. You don't want to offend the host/hostess. So this is a touchy area that i often struggle with as well.

4. Be mindful. If you do decide to indulge on a sweet goodie. Keep it at just one and pick something you don't get to have often. Make sure it's worth it and don't feel guilty about having one little baked good. But keep it at a minimum and don't over indulge. I used to be so restrictive with what i ate that the times that i did give in and have some dirty food i'd binge and feel so gross and unhappy after. So if you keep that willpower up and just have one it won't derail your clean eating regimine too much and just make sure you get back on the clean eating train after that. Moderation is key! Never forget that. As well another good reason to limit your alcoholic beverages is because it lessens your willpower and you don't care as much about what you put in your mouth.

5. Don't skip your workouts. They are crucial during the busy Christmas season to destress and keep you happy. Invite a friend or family member along so you can still spend time with them too. They could use the de-stressing of a workout just as much as you do. Plan family walks or hikes as well. This is a great way to keep active and spend time together! Suggest attending a hot yoga class together. A great way to de-stress, get a hard, sweaty and awesome workout in.

6. Get your sleep. It's even more important during the holiday season. If you are tired or exhausted you are less likely to eat as well or make it to the gym or outside for a workout as you simply don't have the energy too.

7. Lift weights. If you are short on time do a weight workout instead of cardio. Doing weights ensures that you build muscle. The more muscle you have the faster your metabolism. A weight workout also revs your metabolism for the rest of the day this will help your body compensate for some extra calories you may be taking in.

8. Stick to your eating schedule. Make sure to still eat your 6 meals a day. Again this keeps the metabolism revved up and working optimally. If you skip meals in anticipation of eating a big meal later in the day you are setting yourself up for disaster not only do you slow your metabolism down but you will be so hungry when you do eat that you will binge and overeat.

9. Drink plenty of water. You don't want to forget and become dehydrated plus water helps make you feel full so you are less likely to reach for dirty foods. Water also flushes out your system. Aim for at least 2-3 liters a day. I bring my 1 L bottle everywhere i go to ensure i am getting enough water throughout the day.

I hope this list helps you all stay happy, healthy and fit over the holiday season. And remember holiday parties aren't all about the food and the alcohol it's about spending time with friends and family and talking and enjoying their company.

Goal for Hypothermic Half

So i have been meaning to check out for weeks what my time was for last year's hypothermic half. It was a PB (personal best) but i for some reason couldn't remember what it was! So it was 1:56:38. I hit the wall for the last 5k it sucked. I pushed myself way to hard for the first 5k and then slowed down from there and then once i was at 15k i was done but i dug in and pushed as hard as i could manage with the energy i had left. I was disappointed in myself but at the same time proud of my PB. So i need to start upping the ante on my training and start working harder on my speed.

Now to think of a reasonable new PB. I am thinking i want to be semi modest with this and feel like 1:53 would be a good goal. Definitely achievable. I never have brought any food or gels on any training runs or any of the past 3 half marathon's i have done. I always thought gels were way too processed and not for me. But i have recently learned about Clif bars version of gels so i plan on giving that a try for probably my 15 k run and then continue using is up to and including race day. Clif bars strives on making their products as natural and organic as possible. I think that will help prevent me from hitting that wall! I will keep you all posted on the taste and how well they work for me! Fingers crossed i can find something that works for me. I think this is the key to me hitting another PB.

Have any of you tried the clif shot gel's? If so what did you think and what is your favorite flavor?

Hot yoga'ing it up

Well i have finally tried hot yoga! And let me tell you i loved it! There is nothing like dripping of sweat and having it bead on your skin to know you are having a kick ass workout. Dynamic Fitness, Moncton's newest yoga studio, which also carries a TON of Lululemon gear had a promo weekend where all hot yoga classes were FREE and everything Lulu was tax free. Now i am kicking myself for not buying anything but i was so hungry after i had to get out of there to get some food in me. I need at least an hour to pick out what Lulu gear i want with my birthday gift certificates. $178 won't go far in that store. BUT it's so worth it because it lasts. I am going to Hali in a few weeks where they have a full blown Lulu store. So i will wait until then!

If you haven't tried hot yoga yet i recommend that you do! It is intensely hard and detoxifying. You feel amazing after! I think there is a hot yoga high much like a runner's high, but not completely the same. While it is hard don't let that scare you away. You can come out of any of the poses at any point and take a break and have some much needed water (i did lot's). I drank a liter of water in the hr and 15 min class, whew.

Now here are some of my tips before venturing to a class...make sure you drink 2 liters of water before class (i only drank a liter) and EAT. I did it on an empty stomach and that's why i was so desperate to get out of there to get home and eat. My body needed fuel after that intense workout. I was beat. They say to eat 2 hrs before class and i only woke up an hour before class. So next time i happen to go on a Saturday i will ensure i wake up at least 2 hours before class. It has to be 2 hours before class because when you practice hot yoga it should be on a fairly empty stomach, don't want to puke in the middle of class now do ya?

So what are you waiting for get out and try it! I plan on attending about once a month. That's all my current budget will allow! At $15 a pop it is pricey but so worth the dripping sweat!

Pumpkin Chocolate chunk granola bars

I got this recipe off the Eat Clean Diet website under community, then Kitchen table section. It's where eat clean fanatics like me can post their recipes. Great and free place to get ideas to bring into your weekly meal planning. I find the easiest way to eat healthy and clean is to plan your meals and snacks for the week on either Saturday or Sunday whenever you get your groceries. I try to get all my groceries at my local market but didn't make it there this Saturday. I then hit up the Bulk bar for the rest. Although i do still have to make a stop at my local grocery too at times.

I love Sundays...so relaxing and it's the day that i make my main snack for the week and my granola for the week...after this it's time to hit the books. I don't know if i have mentioned yet that i am taking Grade 12 Biology. I need it to apply for the Bachelor of Nursing at UNB Moncton. I have all my application stuff in and done for next year, just have to finalize my life sketch, essentially an entrance essay and send that off some time this week. I will keep you all posted on whether or not i get in this year. I am a little worried since i won't be finished my biology until February as that is when i have to write my provincial exam. The program fills up very fast too, and biology is a prerequisite. So i need it to get in! Ekkk!!!

Ok now for the recipe:

3 1/4 cup of rolled whole oats
1/2 tsp pumpkin spice
1/3 tsp cinnamon
1/4 tsp nutmeg
1/2 tsp sea salt
1/2 cup of canned pumpkin puree
1/2 cup apple sauce
1/3 cup honey
1 tsp pure vanilla extract
1/2 cup dark chocolate in pieces (i hammer mine with a rolling pin in the package until it's in pieces)
1/2 cup slivered almonds

1. Preheat oven to 350. Grease 8 x 8 baking pan.
2. Combine oats, spices and salt, set aside. Combine in another bowl pumpkin, apple sauce, honey and vanilla extract until smooth. Pour over oats and stir well until all oats are moist. Stir in chocolate pieces and almonds.
3. Evenly press mixture into pan. Bake 25-35 min until golden brown.
4. Let cool for 5 min on a rack and then use a sharp knife to cut into bars.

Makes 10-12 granola bars.

My infamous granola

I have been making my own granola for months now and i LOVE it. I am a big time cereal/granola monster so i make big patches of it weekly...the great thing about granola is that you don't have to use the same nut/seed or dried fruit/raisin combo. You can basically put anything in granola (of the aforementioned add-ins).

Mix in a large bowl

4 cups of rolled oats (i usually do 6 cups at one time)

3 cups of nuts and seeds (i used slivered almonds, crushed walnuts, sunflower seeds, ground flax and wheat germ)

Mix in a pot on the stove

2/3 cup canola oil (i used about 1 tbsp and 4 tbsp of coconut butter (or can be olive oil)

1/4 cup honey

1/4 agave nectar (you can also use all honey or a combo of honey and pure maple syrup)

2 tbsp cinnamon (i also add cardamom and nutmeg to make it Tosca Reno's apple pie spice)

2 tsp of real vanilla

Directions:

1. Stir to combine the "sauce" with the dry ingredients.

2. Bake at 300 for 15 min, take out and stir, then cook another 10-12 min. It will seem soft when you take it out but it will crunch up.

3. Continue stirring as it cools so it won't stick to the pan.

4. Then stir in craisins, raisins or other dried fruit.

Enjoy!

I store mine in a large plastic container that seals well.

Hypothermic Half training program

For those of you interested here is my training plan until Feb 13, 2010! I plan on either doing Body pump (a goodlife endurance weight class) or one of my own full body workouts on Tuesdays and Thursdays. I have decided to switch it up and surprise my body I have been doing Monday, Wednesday, Friday weights forever. So now i am moving it to Tuesday and Thursday the days i used to do cardio and abs. I am curious to see what this will do for my body. I do yoga on Fridays as it's something i need mentally and it's a great physical workout too, the class i take anyways. So yoga also strengthens me in a different way though without the weights.

Here is a link to my schedule:
https://spreadsheets.google.com/pub?key=0Akn5XDjoNX-cdDF1clJKSmtBNWpUMVNuOUhEajd3T2c&output=html

Sundays are my days off unless i don't run on Saturday for some reason. I am replacing my Nov 20th 9km run with a 10km race "Clear the Trails". Also please note above where it says the days. Mondays is 8km of speed training, Wednesdays are 10km tempo or hills. For hills i run 3 km for a warm up, do the hills and then a 3 km cool down. Saturdays are long slow runs where i run 10 min and walk 1 min.

Clear the Trails 10k

Two posts in one day, look at me go! I was just looking on the running room website at upcoming races to see if the Hypothermic Half was posted yet as an event and it was! Awesome swag too...i love great swag! A nice winter running hat and duffel bag! Yah! I haven't signed up yet. I like to wait as long as i can. You don't want to get injured and then waste all that money! If i sign up before Dec 1st it's $60 and goes up from there. I am thinking i will sign up then. I will have a good idea where i am at then. From Dec 1st until the 31st it's $65 and then goes up to $70. Sucks that it's so expensive but hey the race swag makes it worth it!

I decided to sign up for the 10k Clear the Trails race as it falls on a weekend where i was scheduled to do 9k anyways...and 10k race pace will make me even stronger! It's a cheap $20 race to boot! Although running swag for the cheaper events normally sucks! Oh well it's cheap and it's a race!

Jamie Eason's Chocolate Protein Bars

I made this recipe today for my afernoon snack for the week. This was the first time making these and they are very delicious with treats like these who would want to eat the unclean crap out there like chocolate bars? This is way more satisfying too with all that protein! Again i have tweaked the recipe. I seriously cannot find oat flour anywhere in Moncton? If somebody has seen it please let me know where! I used Kamut flour instead, which is an ancient grain full of nutrients.

On to the exercise side of things i started training for my 4th Half Marathon this weekend. I did an easy 7k run in Centennial park with Bre. It was a little tough as i still have my cough from my cold a week ago. I still managed to finish it in 42 min and some seconds, i can't remember now. I have created my schedule for the next 15 or 16 weeks taking me up to the run. I plan on running Mondays, Wednesdays and Saturdays, doing body pump on Tuesday and Thursdays, or my own full body weight workout and then Fridays yoga to stretch me all out and for my mental health too! I was thinking of yoga as my active rest day off but getting sick a little over a week ago proves that i was overtraining the last month. So now Sundays will be my day off with the odd Saturday moving my runs to Sundays at times if need be. Sunday is a great day to take off i can get lot's of stuff down around the house, get groceries at 10 am at an empty grocery store! Most people don't venture out that early on a Sunday or they are doing other stuff i guess! 

Ok now for the recipe!

Chocolate Protein Bars.

Ingredients:

• 1 cup Oat Flour (I used Kamut flour)
• 4 Egg Whites
• 2 scoops Vanilla Whey Protein Powder (i used hemp seed powder)
• ½ cup Splenda, Truvia, or Ideal (i used organic sugar cane)
• ½ tsp Baking Soda
• ¼ tsp Salt
• 8oz Berry flavored Baby Food (i used berry and apple)
• 3 tbsp Baking Cocoa
• 4oz Water

Directions:

1. Preheat oven to 350 degrees.
2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
3. Mix wet ingredients (egg whites, Splenda, Berry flavored Baby Food,Water) together in a medium sized bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray cooking dish with a non stick butter spray and add batter to dish.
6. Bake 20-30 minutes in oven.

Makes 16 squares, serving size=2 bars.

Working out with a cold

Well i seem to have caught a nasty cold that is going around. I started to feel sick Monday night after my allergy needle. I thought that's all it was and then Tuesday night it hit with full force and by Wednesday morning i was out. I haven't made it to work all week and haven't worked out since Tuesday. I have been listening to my body. I am getting better and better at that as the years go on. Before i would have been working and working out despite the cold. I have been doing lot's of reading up over my last few days of vegging and have found some natural ways to deal with the cold. This is the first time i have never taken cold meds or cough exporatants or suppressants. I have been drinking lot's of water and made a homemade neo citron. Consisting of hot water, 1/2 tsp of honey and a squeeze of lemon from a lemon slice. I did add ginger one time but i should have taken the pieces out as i kept almost swallowing them which i supposed wouldn't be bad but i don't like stuff floating in my tea or cold remedy drink.

I am planning on hitting the gym tomorrow to give it a try as see if i am up to snuff. I am going to do weights which actually is something you can continue doing even while sick. Through my reading i have also discovered that if it's above the neck ie. a head cold, stuffy nose it's ok to do cardio or run but if it's below the neck than refrain until a day after your symptoms have subsided. I always thought you could just sweat a cold out and have followed this principle numerous times with it helping about 50% of the time. My cold is in my nose and chest...but has decreased a lot in the sinuses and pretty much is just chilling in my lungs and my asthma is bad to boot. I have been using my puffer so much and coughing a lot. It's a good loose cough though so at least it's a painful productive one. I am feeling better but still pretty tired. Fingers crossed i will wake up feeling a lot better tomorrow!

Running for Literacy

So even though i am not quite there running wise yet i decided i wanted to do an event this Sunday even though it's only 5k. I want to participate in an event and plan on being there to cheer on my friends Kendra and Jaclyn McCully. I want to stalk them around the course (after my 5k is done) to root them on and help motivated. They are doing the full marathon, which is the one i was supposed to do prior to my ankle issues. I am excited to be there for them and support them:) Love those ladies and i plan on convincing them to run the Hypothermic Half Marathon in February. Jessica Kennedy already plans on running so if we could get 2 more ladies on board that would be wonderful:) Although i did hate life last year during some of my slushy runs. So this year if it's slushy wet and cold i am going on the treadmill. I have what is known as Rayenoids disease in my little feetsies. Basically my circulation sucks and my feet don't get enough blood flow. They are always cold and will either be a nice color of purple and then flush to red as the blood finally gets through. Basically it's like i have frost bite! So you may be asking why i would even be running outside in the winter...well my body feels like it needs to run a half asap. It's antsy for it. And i do have some awesome wool socks that keep them warm and discovered that taping the inside of my shoes with duck tape keeps the warmth in. And i will just not run in slush ever and they'll be fine! I hope, lol.

On another front i have been lifting weights again and i am loving it. My love affair with iron is back. I took a hiatus from it this summer and was doing yoga and running for my workouts. I still love yoga and do it fridays but i needed to get back to lifting weights. And wow what a difference in my body already. I am loving the definition in my arms:) And feel really good and fit. I am also eating really clean lately and have been making at least one or two new recipes a week from Tosca Reno's cook book's, Eat clean magazine or the Eat clean diet website. Love it!

Alright this is all for now!!! I will keep you posted on how i made out Sunday. I am sick right now so i may be laying low until then. I was hoping to get in one more run before race day. So maybe it'll happen! My friend Breanna Flannagan is also doing the 5k so i imagine we'll be running a lot of the race together:)

No bake nut butter energy bars

I have gotten into the habit of making muffins, protein granola bars etc on Sundays for the week's worth of afternoon snacks! I have been making granola too but i haven't gotten around to making it yet and may wait until tomorrow night. I also made homemade tomato sauce (2 cans of cooked tomatoes, 3 cans of tomato paste, cooked up mushrooms, garlic and onions to add as well as extra lean ground beef. I then used an array of spices and when i say array i mean array. My sauce is never the exact same that way. A trick taught to me with both my mom's and dad's cooking). Now on to the granola bars.

1/2 cup agave nectar (i didn't have any and used honey)

2 tbsp coconut butter (found in the baking section i think or organic!

1 1/2 cup nut butter (i used 1 cup natural peanut butter and 1/2 cup almond butter

3 cups of oatmeal

2 scoops vanilla protein powder (i use hemp seed protein powder and only used one scoop because it's green and made the oatmeal a little green color, lol)

1/2 cup raisins, dried cranberries or coarsely chopped dried apple (i used a dark chocolate fair trade chocolate bar)

1/2 cups slivered almonds

1/2 cup sunflower seeds

1. Warm the agave nectar, coconut butter and nut butter in a sauce pan until ingredients are soft enough to combine easily when mixed. Remove from heat

2. Add oatmeal, protein powder and mix well. Then add dried fruits, almonds and seeds. Mix well.

3. Press into 9 inch square pan. Let cool in the fridge and cut into squares.

They are currently in the fridge. I will update later with a picture and say how they are!

Update:

OMG These are sooooo yummy! The chocolate really adds to it too!!!

Friday night late supper: Chicken Picadillo

I am sitting here in my kitchen while i cook my dinner. Late i know...but i was studying and then wrote my second biology test. For those of you who don't know i am currently taking grade 12 biology as i need as a pre-req for the RN program at UNB Moncton. So needless to say i was late getting started on supper tonight, that and i had a bowl of delicious Kashi Honey sunshine right cereal right after work so i am just getting hungry now. I do have a soft spot for wine and beer despite my efforts at a clean diet i can't seem to give up these delicious drinks. But with my intense workout schedule and my clean eating there is a little wiggle room i suppose. I am enjoying a big glass of red wine while i cook. What is about cooking and drinking wine that go so well together?

Chicken picadillo
4 Tbsp olive oil
1 lrg yellow onion, coarsely chopped
1 lrg green bell pepper, coarsely chopped
1 1/2 Tbsp chili powder
2 cups of fresh tomatoes (or low sodium canned)
5 cloves of garlic pressed
1/2 tsp cumin
1 tsp dried oregano
1 tsp sea salt
2 chicken breasts (cooked and diced)
1/2 cup raisins (i didn't add these)
Pinch of fresh ground pepper
1 bunch of green onions for garnish

1. Heat oil in large skillet over medium heat
2. Add onion and pepper and cook until onion is soft (Approx 5 min)
3. Add chili powder, tomatoes, garlic, cumin, oregano and sea salt. Cook for several minutes until the mixture becomes fragrant.
4. Add chicken and raisins. Heat through for another 10 minutes. Adjust seasoning with salt and pepper.
5. Serve over basmati rice. Garnish with green onion and cilantro.

Tosca Reno's Meal in bowl mexican soup

6 cups low sodium veggie stock or water
1 lg purple onion sliced
2 red bell peppers sliced into ribbons
2 chili peppers coarsley chopped
5 tomatoes coarsley chopped
2 cloves of garlic through a garlic press
3 bouillon cubes (i didn't add this)
2 tsp chili powder
2 tsp taco spice (i used cumin as it smells like taco spice and i don't know where to get "clean" non processed taco spice)
1 tsp paprika
1 can of red kidney beans
Dash of tabasco

1. Place stock and all veggies in a stockpot (except beans) Bring to a boil and then simmer on low for 10 min.
2. Add kidney beans and heat through.
3. Add tabasco to your liking.

Optional:add a dallop of yoghurt cheese
(Yoghurt cheese is plain yoghurt that you let sit over night and drain through cheese cloth. It can be used for icing, dips, sour cream anything really!!!)

I cut up whole grain tortillas and brushed them with olive oil. I am baking them to crisp up like chips and serving it with it!


I sent this recipe to my friend Tracey Scott and she suggested the following to make your own taco spice. I whipped up a batch and put it in one of my empty spice containers and labelled accordingly.


"I just use organic chili power, cumin, tumeric, and you can add organinc onion powder and garlic powder" says Tracey.

Slow running

I am slowly getting into the swing of things with running, and i mean SLOWLY. I am only up to 6k so far and so slow.  I am also nervous about hurting my ankle again or my ankle not being ready for the constant pounding. I have been feeling something in there that i can't quite quantify. My ankle doesn't hurt but it doesn't not hurt either. I talked to Brett about it and he says to keep running and keep seeing him. So that's the plan. And it doesn't actually hurt so i won't stop until it does.

That being said i had a kick ass 6k run this morning. Didn't feel a thing in my ankle. Brett said to stick to gravel for the most part and i am thinking that i must do gravel only. It was after two runs where i ran only a little on the pavement/concrete that i started to feel something. I thought it was in my head because i am paying so much attention to what i feel in my ankle. Only time will tell. But i will tell you one thing while i am running i won't be racing for awhile. The 10k Legs for Literary is not going to happen i don't want to risk the pounding on the pavement hurting it. I'm still striving for running the hypothermic half in February still depending on how things go in the next month or two. I would start training sometime in November for that. I am really hoping i can as i am antsy to run those higher mileages. 

I go back to see Brett next week as i couldn't get in this week (he is a popular man). So i am hoping for some good, non sensation feeling runs this week! I will keep you all posted. Thanks for listening:)

Finally recovered from my injury

Well i guess i got a little sidetracked from blogging this summer! I slacked for sure! I am now free from injury, knock on wood. I had to take 6 weeks off from running which ruined my goal of running my first marathon, Legs for Literacy, Oct 24th, 2010. My injury turned out to be in my ankle not my calf (as i had previously indicated in my last post) and was either a stress fracture or just a stretched/inflamed ligament. It took me forever to get into my doctor and when i finally did it was week 5 of no running and he said that it takes 6 weeks for a stress fracture to heal so i just never went to get the x-ray.

I am currently seeing Brett Leblanc a chiropractor at Optimum Wellness. He is amazing...normally i would go to physio for something like this but i heard rave reviews from all seasoned runners that he is THE man. He is also pretty darn good looking too which made bearing the pain of the evil graston tool that much easier. The graston tool is a metal tool that Brett would run along my ankle smoothing out all scar tissue...holy smokes talk about torture but i am all for pain if it means me healing and running again!

Check out this link for more information.

Brett used the one right above graston on my ankle.

2 weeks ago Brett said the magic words "do you want to try running again". Music to my ears since i biked and water ran for 6 weeks in hopes of finding the elusive runner's high with no luck! Nothing compares. to date i have ran two 5 k's and one 4k. I am still seeing Brett for checkups and will for as long as he wants me too. And guess what i have my runner's high back already. Ha has me slowly increasing the mileage and for now i am destined for the gravol trails and he doesn't trust the pavement yet on my ankle. Slowly but surely i will get back to my previous speeds and stamina.

I plan on trying to get myself ready to do the 10k Legs for Literacy, i am going to ask Brett about it Thursday when i go to see him. My next goal is to run the dreaded Hypothermic half. Last year i hated myself for signing up for it after i had one terrible run in a snow storm the resulted in inches of slush on the roads. That 14k (which was supposed to be 16k) was the worst run of my life. And i actually cried when i got home. My feet were so wet and cold! But i persevered and ended up with a PB (personal best)! Gotta love that.

Alright i promise you all my next post will be soon and i won't leave you for so long.

First sign of potential injury

Sigh...i have such an issue with my calfs...always knotting up from sprints of speed work or a few summers back from sprinting in soccer. No matter how much i stretch them they knot up like crazy. It seems that my inner calf muscle which is next to impossible to stretch tightens up really badly. This time all the way down to my ankle...the muscle runs down the inside of your calf down through.

My ankle started to hurt last Thursday after Kendra and i did a crazy endurance weight/running workout but i ignored it as it just felt like muscle tightness and i was able to run through it. Long 16k on Sat proved to be a tiny painful. Tuesday speed work this week it was very stiff and quite painful after getting off the treadmill. THEN last night wow did it ever hurt. Kendra and i ran at a decent 5:05 ish average pace for the first 5k and then i slowed down b/c of my ankle i made it 2 more k and then had to stop...Kendra was ahead a fair amount and i couldn't let her know. But she came back to my rescue and walked the last 2 k with me. We didn't end up completing our 10k tempo and just did 9k all together.

Let me tell you it was very frustrating and discouraging. It's my right ankle which has been sprained a number of times so you could say it's my "bad" ankle. I got our friend Garett, a massage therapist to feel it and he says it's just a tight muscle, pheuf. That's how i discovered it wasn't a hardcore injury and lucky me booked a massage appointment for tonight (last week). Perfect timing in a sense! I am booked in for a leg massage which i wanted to get because i could feel my calfs getting very tight over the last few weeks! I am thinking that through this vigorous marathon training i will have to visit my massage therapist bi weekly!

What injuries are you guys facing right now if any? All us runners and fitness buff's face them at some point or another it's the listening to you body and taking the time off needed to repair your body that is the hard part! Kendra already told me i am not allowed to run our 19k Sat:( And i will be listening to her! I don't want to ruin my chances of racing in my first marathon!

Summer running

Wow what a summer we have had so far...so hot and sunny that i can't bear to stay inside with a computer on my lap and update my blog. Sorry again for the millioneth time...but really who wants to be inside typing away on the ol'laptop? Not me. as i write this i am home at lunch to let Laila out and it's a rainy day. So the perfect day and time to catch you all up!

I have decided and have been training for the Legs for Literacy marathon, Oct 24th, 2010. I am training with 3 other wonderful ladies...shout outs to Kendra, Jaclyn and Stephanie! You ladies push me and i LOVE it. Training with a group of gals and/or guys is so beneficial! It's the key to bettering your time and your running. For the 3 last half marathon's i trained for i did it alone and i have improved lots since then.

We only train 3 days a week running wise as we find with the cross training that's enough and then you lower our risks of injury! Kendra and i attend yoga 3-4 times weekly with our wonderful yogi, Lise at NuBody's/Goodlife downtown Moncton. What a great pairing with running...stretches you out while toning you up lot's! We also bike, spin, ab train and sometimes lift weights as our cross training regime!

This Saturday am for our long run we are up to 16k, still far away from our 42.2 race day! But we are getting there! Last night we all ended up having to do our tempo 10k's separately but i managed to rock mine...i am very proud of myself, i did 10k in 53 min for the first time and averaged a pace between 4:45 and 5:10 min/km! We normally train Tue (speed work), Wed (10k tempo/hills soon) and long runs Sat am. If anyone wants to join us at any point we welcome them! The more the merrier!

Happy running and working out all:) Keep up the hard work!

Three Mountain Relay-Saturday June 12, 2010

WOW what a great fun day! There were 10 runners on each team and 10 teams making for 100 runners/walkers for the 2nd annual Three Mountain Relay, which raises money for the Moncton Mental Health association. The day started at 7am with runners starting from Mapleton park looping through the back roads of rural New Brunswick and back again. My leg started at 1pm and it was hot and smelly in the country side...smelly because of the cow shit. Yuck! It was a hard and grueling 9.5k but only one hill that i can remember now. Each runner must finish their leg within 50-60 minutes. We ran/walked anywhere between 8.4k ish and 12.4 ish.

50 Minutes got you the most points for your team, being 10 points....and if you were under 50 minutes you lost points for your team. If you got over 60 you also lost points for your team. 49 minutes gets you 9 points and so on.  I ran my 9.5k ish in 50min and 49 seconds. Yah for 10 points for the green team. AND overall my team won. Gotta love that. Another challenge to point out is that no one is able to use ipods, garmins, egg timers nothing. So the real challenge comes from figuring out how to pace yourself to get the most points for your team.

The race ended where it began, at Mapleton Park, at 5pm. That's when the fun began...a potluck BBQ and beer donated from the Molson Brewery. Us runners know how to have  a good time and love our beer:)

I will add some pictures to this post once i can get my hands on some!! Stay tuned. Also this blog may be revamped a bit to include more running stories/adventures as i am quitting the gym when my membership runs out July 14th. Pretty crazy for me since i have be so pro gym since i started this healthy addiction. I am bored of lifting weights and want a change. This is not to say that i won't join the gym again in future. I plan on taking yoga, hot yoga and some pilates classes about 3 times a week at our local yoga studios. So look forward to me talking about how that's going as well.

Renewed love for running

From left: Me, my mom Jane and her best running buddy Alyssa

Today i ran the 10km Run for memories with my mom. It was her first 10km race and she kicked ass! I am very proud of her for getting into running and into the racing spirit. Races always seem to rev me up and spur me on. And that's just what today did...i had taken a little hiatus from running since my half marathon...i needed that break after 3 half marathons in a row. And now after this 10km race behind me i have a new love and goal for running again.


This summer i want to work on my speed work to get my time better. I run an average of 5:30 min/km right now and would like to decrease that to an average 5:15 is that too ambitious? Maybe? And i think for the time being i will stick with 10km races max and get my overall finishing time cut by 4 min-ish. Today i finished the 10km in 1hr and 23 secs...but turns out it was really 10.98km on many people's garmin's! So that's preety good especially after my hiatus since Feb 14, 2010.


Yah road races and summer running:)

Change of heart

It's funny how i can be sometimes i was all excited last week about bulking up and gearing up for the competition. But after really thinking it through i have decided that i don't want to pursue it. #1 it would cost me soooo much and already was with supplements and food #2 it is REALLY boring and probably not too healthy to eat the same thing every day #3 my body type is long and lean it would take a lot to bulk up enough to even compete in figure model #4 after much thought and debate i just want to be lean and in shape and toned not muscular #5 prepping for it was kind of going against what i am all about eating clean and a variety of foods, yes the diet i was on was still very clean there was no variety and i even had started taking creatine...which occurs naturally but is processed.

I am thinking that i will even stop talking the BCAA's and glutamine while those supplements also occur naturally they are made to help you build and repair your muscle. I think i'd rather rely on food for that. Although i still love the CLA and how it makes me feel...so i may still take that...we'll see...i'm not totally perfect and 100% clean. While i do believe in eating clean as much as possible there is still room for indulging and not feeling guilty about it. I find if i treat myself every now and then and try to make my treats home made and healthier i am a lot happier. I don't like feeling deprived. It's not a good feeling and then i find a binge majorly on unhealthy foods, even worse in my mind. So in my friend Jenanne's words (also a workout/health nut like myself) "If i want a damn cookie, i am going to eat it".

Nicole Costa, June Oxygen's covergirl

Now for my workouts they will be changing a fair amount. I think i am going to go back to more full body workouts...i will still weight train just not nearly as intense. I already figured out my workout tonight and i am very excited about it. It's a full body circuit. So i will do it all once, rest and repeat 2 more times. I will admit i didn't create it myself. I got it out of June's Oxygen magazine which i just got in the mail yesterday. I will post it within the next few days and let you know how i am enjoying it!

Jamie Eason demonstrating a stiff legged dead lift

Bulking up

So i am really having issues updating this at least once a week lately! Sorry to all my followers. I am currently gearing up for my first fitness show in November where i will be competing in the Figure Model tall class! I am getting very excited about it. I have also found myself a trainer/coach/meal planner, Heather Leblanc. Heather has a great resume and has learned lot's over the years. She used to be about 40 odd pounds over weight and with the help of her trainer, now husband, Jean Leblanc she was able to transform her body. And she looks great:) She now helps train others whether or be to lose weight, prepare for a show etc.

I am going over to her house tonight to get my bulk up meal plan. I am too tiny muscle wise to compete, even if i did shred right now. So she is putting me on a bulk up meal plan and then in 5 weeks i will get my first program from her to start bulking me up. She said to continue with my current program and just up the weights...so use the heaviest weight i can for 3 sets 8 reps each. I can't wait to see what my meal plan will be like! Who wouldn't want to eat more food and protein! Yah!

That is all for now! I will keep you posted on my progress and my journey:)

Baked Grains Pilaf

This recipe is from Tosca Reno's The eat clean diet Recharged




Ingredients:
1 Tbsp extra virgin olive oil
1 Onion, peeled and finely chopped
1 Small Carrot, peeled and finely chopped
3 Stalks of Celery, finely chopped
1/2 Cup of finely chopped bell pepper 
1/2 Cup of Corn kernels
3/4 Cup millet, rinsed well (Can be found at bulk barn)
3/4 Cup Quinoa, rinsed well (Can be found at bulk barn)
3 Cups of low sodium chicken/vegetable broth (i used water)
1 Tsp sea salt


Instructions:
1. Preheat oven to 350. Coat casserole dish with olive oil
2. Place remaining oil in a medium skillet and heat gently. Add onion, carrot, celery, pepper and corn. Cook until onion is see through.
3. Place washed grains in casserole dish. Add cooked veggies and mix to combine. Add Chicken/Veggie broth and salt. Cover dish with lid or tin foil. Cook for 30 min or until all the water is absorbed.
4. Remove and serve hot with any meal.


Nutritional value:
Calories: 205 Protein: 8g Carbs: 34g Total fat: 0g Fiber: 4g Sodium: 278g Sugar: 2g

I paired mine with Sole with spices on it and cooked kale.

Banana protein pancakes

So sorry that i have been slacking lately. I meant to post these next two posts last week but i couldn't find the camera cord and now it's been found! Yah.


This recipe is soooo delicious, healthy and full of protein, which we need to help keep us full and build muscle! For these pancakes i chose to mush up fresh strawberries and put them on top. However you can also cook frozen berries to create a syrup or use unsweetened apple sauce. 

Ingredients

• 1 C Oatmeal
• 1 C Water
• 4 egg whites
• 1 tsp cinnamon
• 1/2 tsp vanilla
• 1 ripe banana

Instructions

Add oatmeal and water to a bowl
Add cinnamon, vanilla, banana (broken into pieces)
Mix and mush the banana in to smaller pieces
add egg whites and mix again

Batter should be thin enough to pour easily but not so thin that it is watery. Add a little water and stir if they are too thick. Or add some more oatmeal if they are too watery.

Heat griddle to 375 degrees
Spray griddle with olive oil spray
pour pancakes, (tilt griddle if needed to spread out batter to thin out pancakes a bit) and let them cook about 3 min then flip and cook another to 3 minutes. 

Nutritional value is similar to my other protein pancakes!

It's been awhile

Hey everyone! Sorry that it's taken me so long to post! I am sure you missed me! Things have been very busy the last few weeks with moving and getting engaged! Yah! The wedding won't be until Spring 2012 so lot's of time to plan and shape up for that!


I have switched up my workout again. Back to hitting the weights hard. The full body program only lasted 3 weeks maybe and then i got bored. I think it's very important to give your body and break and do that every once in awhile. Just to keep your body guessing. Plus you get the added cardio bonus with full body programs.


Since i last posted i have started a supplement called CLA. And wow i think i am seeing results already. I think i have been on it for 2 weeks already...ish! Lately i have been feeling very fit and in shape and i think the CLA paired with the supplements i already take, my eating habits and my work outs have made a great combination.


CLA stands for Conjugated linoleic acid....whoa thats a mouthful! CLA is a natural supplement that is found mostly in dairy and meat. According to www.bodybuilding.com it is a mixture of different types of isomers of linoleic acid. Again science is not my fortay so that is over my head too!


CLA not only speeds up your metabolism but it also totes cancer fighting benefits. It's like a super supplement, an anti-oxidant, anti-carcinogen, anti-catabolite and immune system enhancer. 


It is said to decrease body fat in its users and body fat that predominatley resides in the abs, bonus if you ask me. It also stimulates lean muscle growth all in the same breath. Other benefits include; lowers cholesterol and trigylcerides, lowers insulin resistance and reduces food-induced allergic reactions.


If only i had discovered this a lot sooner i would have started taking it at an early age. However if you aren't interested in taking a supplement like this there are natural places you can find it. You can get it from consuming lamb, homogenized cow's milk, butter, cottage cheese (no wonder it's a health super-food), fresh ground beef, sharp cheddar cheese, chicken and pork. However bodybuilding.com presses that only organic meats and dairies will have CLA. The animals need to eat food naturally and can't be force fed processed crap which is often the case these days, although it is getting better.

Clean-Eating Power Protein Bars

Clean-Eating Power Protein Bars

1 Cup Whey or Soy protein
1/2 Cup quoina flour or flour of your choice whole wheat, amaranth, millet, spelt or kamut) (i used whole wheat flour)
2 Cups of rolled oats
1/2 Cup of oat bran
1/2 Cup ground flax seed
1/2 Cup wheat germ
1 tsp sea salt
1 tsp cinnamon
1/4 tsp nutmeg
1/2 Cup sucanat or agave nectar or organic honey (i used honey)
1 Cup dark chocolate broken into pieces
1 1/2-2 Cups yoghurt cheese (recipe will follow this one)
1/4 Cup avocado oil, canola oil or healthy oil of your choice
2 tsp extra virgin olive oil
1 tsp best quality vanilla (make sure it's real vanilla and not artificial, costs more but gotta keep it clean)


1. Preheat the oven to 350 F
2. Combine protein powder, oat bran, flax seed, wheat germ, sea salt, cinnamon, nutmeg and sucanat or other sweetener. Stir in broken chocolate pieces.
3. In another bowl mix yoghurt cheese, oils and vanilla. Mix well. Add mixture to dry ingredients. Use your hands to mix well.
4. Place mixture in greased (with olive oil cooking spray) 9 x 13 pan pat down. Cook for 15 min, then take it out and let it cool. Cut into rectanglar pieces and place on baking sheet bake another 15 min. Let cool and enjoy! Store in an air tight container.

Half way through the baking process waiting for it to cool to slice it and put in the baking sheet

Nutritional information per serving (1 bar): Calories: 290

Calories from fat: 73

Protein: 15g

Carbs: 40g

Fiber: 5g

Sugars: 11g

Fat: 8g

Sodium: 80mg

Yoghurt Cheese
Place 4 layers of damp cheese cloth in a mesh sieve or colander. Place clander over a bowl. Add yoghurt and let it drain over night in the fridge. 2 cups of yoghurt yields 1 cup of yoghurt cheese.


You can also use yoghurt cheese to make dips, whipped cream, cake frosting and chocolate mousse. I will post those recipes next time.

Busy next few weeks

Hey all just wanted to let you know that in 2 and a half weeks i will be moving! We bought our first house together! Yah! So that being said i am warning you that my posts may be a little sporatic as i may not have much time to write! Even in this busy time i will be keeping up with my workouts and eating clean as much as i can. I don't think it will be too hard! Especially since i workout at lunch time! Saves so much time!

My new workout rocks so far...i haven't done a full body tri-set workout like that one in such a long time! It is really hard which is great. I find when doing tri-sets it's a lot of cardio too because you don't take a break after every exercise. One of my favourite things to do is the box jumps. Basically you pile an equal about of stepper lifts and then put the stepper on top you squat and jump up and then jump down into a squat! They are hard and really make you sweat!

Today i decided to step up my interval workout out and did 30 min instead of 20 and wow was it hard. I don't think i have talked about this interval workout yet...but i may have in a past post. But i will post it again so you don't have to look back:

5 min of running at a moderate pace (you can still hold a conversation)
90 sec of running at a harder pace (harder to hold a conversation)
30 sec of running very hard (can't hold a conversation)
90 sec of running at a harder pace
30 sec of running at a very hard pace
90 sec of running at a harder pace
30 sec of running at a very hard pace
90 sec of running at a harder pace
30 sec of running at a very hard pace
90 sec of running at a harder pace
30 sec of running at a very hard pace
5 min cool down at a moderate pace

Today after the 5 min cool down i repeated the intervals! I am trying to get my speed and endurance up for the Grande Digue 15 k, April 24th. I want to beat last years time of 1:22:58.

Advanced Trisets workout

Just to switch it up for the usual work on body part a week routine i have decided to revert back to an old program from my old trainer Danny from the YMCA. I think i will only do this program for about 3-4 weeks just to confuse my body.

Here is the workout if you want to do it along with me:

Do each exercise in a row then rest 30 seconds.

Triset number 1
-Fly's with your back on a stability ball and your feet on a bosu ball dome side down 3 sets and 20 reps
-Vertical jump (squatting and jumping up as high as you can, pick a spot on a wall and try to reach it, make it high but not unatainable) 3 sets and 10 reps
-Single arm tricep extension while kneeling on bosu ball. 3 sets and 15 reps

Triset number 2
-Single leg calf raises 3 sets and 20 reps
-Back lunge to pull back (Stop in lunge position and hold) 3 sets and 20 reps
-Single arm curl on bosu 3 sets and 20 reps

Triset number 3
-Single arm front raise with inward rotation at the top 3 sets and 15 reps
-Bridge with feet on medicine ball, plate on hips. Raise your hips up and return 3 sets and 25 reps
-Side plank with external shoulder rotation 3 sets and 15 reps

Triset number 4
-Side step and tap floor 3 sets and 25 reps
-Dumbell pullovers with one foot up 3 sets and 15 reps
-Box jumps 3 sets and 10 reps

If you don't know what something is i would recommend looking it up on the internet for a picture. It's hard to describe at times in words.

Let me know if you try this workout out and what you think!

Have a great weekend. Keep sweating:)

Tosca Reno's Turkey meatloaf

I love meatloaf but have since made the choice to no longer eat beef or pork due to myself not being able to digest them properly. I do love beef but what's the point when i have a hard time with it. So i decided to make "Turkey loaf to live by" from Tosca's "Eat clean diet cookbook". I did alter it with ground chicken and i didn't use  the 2.5 lbs it called for...i also made lot's of other little alterations, i didn't add the spinach/argula in the middle while yummy i didn't have any.


I really didn't follow this to the letter and while mine was delicious it didn't look like the picture in the cookbook. Lol...but here is a picture anyways!

2 tbsp olive oil
2 purple or vidalia onions
1/2 cup finely chopped celery
Sea salt and fresh ground pepper
6 cups of baby spinach leaves, washed
6 cups of baby argula leaves
1 tsp water
1 cup basil leaves (if using fresh)
1/4 cup minced cilantro (if using fresh)
4 egg whites and one yolk
1 tbsp of tomato paste
3/4 cup low sodium chicken or vegetable broth
2.5 pounds of ground turkey (or chicken)
3/4 cup oat bran
1/4 cup of flax seeds
Cooking spray


Nutritional value:
Calories: 222 Protein 33g Carbs: 11g Fiber: 3g Sugars: 2g Fat: 5g Sodium 139mg


1. Preheat oven to 375 F (make sure there is a rack in the center of oven). Heat olive oil in pan and cook onions and celery until translucent but not brown. Season with salt and pepper and add to a bowl to cool
2. Add baby spinach and argula leaves to the pan with 1 tsp of water, cook until greens wilt. Remove from heat and cool. Add basil and cilantro to greens and mix well.
3. In large bowl add egg whites and yolk, tomato paste and stock. Mix well. Add ground turkey/chicken, oat bran and flax seeds along with cooked onions and celery. Mix well.
4. In a loaf pan coated with cooking spray place half the turkey/chicken mixture. Spread evenly. Using clean hands transfer wilted greens and herbs to loaf pan. Then place remaining turkey/chicken mixture on top and spread evenly.
5. Bake the loaf for 1.5 hrs or until meat thermometer registers 160 F. Remove from oven and let the loaf cool for 15 min. Cut into 1 inch thick slices.

Check out this story

The story ran in today's Times and Transcript and is about my mom and i and our running! Check it out:) http://timestranscript.canadaeast.com/lifetimes/article/976699

Fuel your body before and after a workout

Nutrition plays a very important role in your workout results. One of the two most important meals/snacks are 1.5-1 hr prior to a workout and within 1 hr after a workout.

What you eat before a workout is imperative to the type of workout/performance during your workout. You need to make sure you eat in order to have enough energy throughout and to be able to push yourself as hard as you can. I recommend a carb/protein mix. Throughout the week i have my 10am snack and then go off to the gym at 11am. I really need to create some variety with this meal. I don't find it always fuels my workout as much as i want. Today i had my usually frozen fruit, plain yoghurt and cereal (varies between granola, go lean and optimum slim cereal) and 12 almonds (a serving). And i still got hungry and a little weak during my workout. [A little side note is that you have to be VERY careful with the granola you get. Not all granola is as healthy as you think. It is higher in calorie and can be high in sugar as well....so read your labels. Or make your own (i will post a recipe later this week).] So my new goal is to find something else for my 10am snack that will fuel my workout better. I also tried eating a bigger breakfast in hopes that that would help too...it did a little but not that much. I will let you know when i come up with some new snack ideas. If you have any please feel free to share. I find i have better more powerful workouts on the weekend as my breakfast really helps. I usually eat oatmeal and a banana or my protein pancake recipe (see earlier post for the recipe).

After a workout you need to have a protein shake right away to replenish those hard worked muscles and to battle fatigue and tiredness. Protein shakes are a fast absorbing and give your muscles that fuel immediatley. Then within the hour you should have an actual meal to fuel your body further and help repair those muscles. Throughout the week i have my lunch right after. So that varies for sure. I normally have a blend of veggies, protein and carbs. On the weekends i will have some sort of blend of carbs and proteins. One of my favourite things to enjoy after a workout is a a whole grain wrapped covered with natural peanut butter, 2 broken up pieces of low sodium turkey bacon and a banana. Sounds crazy i know. But it is amazing. This is based on the wondering Bountiful Bananas from Cora's Breakfast and Lunch. They use bacon and regular peanut butter so that is one of my cheat meals. I do get it on a whole wheat crepe though. Try it out, you won't be disappointed!

Jamie Eason on recommiting to your fitness goals

Check out this link. Lot's of great information!http://www.ustream.tv/recorded/5000726#utm_campaign=www.facebook.com&utm_source=5000726&utm_medium=social

Killer ab workout

Check out this months Oxygen magazine. You can pick and choose from 4 categories to make your own tailored ab workout AND you can use it forever. They even enlisted a probability expert to figure out that there are 1,800 different combinations using the 17 ab exercises they list. They divide the 17 exercises into mix and match angle menu's. There are the Lowers (choose 2), the Uppers (choose 2), the Obliques (choose 2) and the core (choose 1).

I superset all of the exercises other than one of my oblique ones, which wasn't in the list but i love it and chose it instead of the other exercises there (hanging twisted crunch). The article doesn't tell you to superset, i just did that to make it harder and to make my abs kill. I do each ab exercise for 3 sets and 15-10 reps. A superset means that you group two exercises into a set (group of 2) and do the first then 2nd and then take a 30-60 second break and then repeat until you have done 3 sets.

Lowers (your lower abs):

Reverse crunch on the bench (lay on a bench and curl your legs up working your lower abs, to make it harder keep your legs straight)

Dumbbell v-up (Basically raising your arms and legs up from the floor until your body forms a v, hold the weight overhead and keep arms straight reach your arms towards legs and don't hold the weight overhead once at top of movement)

Uppers (your upper abs):

Weighted crunch (floor) (Lie on your back and hold weight over chest and crunch straight up, pause at the top of the movement)

Ball pass (Lie on your back and crunch up passing the stability ball to your feet, lower and then crunch up again passing the ball back to your hands)

Obliques (Side muscles of your abs):

Reaching crossover crunch (Lie faceup with knees bent and curl up to your side reaching your hands to the outside of your shoe, pause at top of movement and the lower and repeat on other side)

Hanging twisted crunch (This is very advanced. Basically you hang from a chin up bar and crunch your knees up to the side and repeat on other side)

If that is too difficult try:

Oblique crunch (floor) (Lay your knees on right side and crunch up, repeat on left side when finished reps on the right)

Core (Inner ab fibers):

Side plank (Lay on your side and then lift yourself up on your elbow keeping your hips straight and your body in a perfect line, hold for 1 min)

I tried to find some pictures but i couldn't. So if you don't understand my brief description let me know and i can explain more in depth. Or you can pick up February's issue of Oxygen.

Also don't forget to work out your lower back which is considered the opposite or your abs. You must always work out the opposite of the muscle to keep everything balanced. I workout my back on Mondays so that's when i do a lower back exercise.