Being Responsible

As I plan and prepare menus, I find it amazing to know what we put on our plates. It doesn't take a lot to blow a 1,400 calorie diet out of the water. An innocent cookie here, a second helping of pasta there, a few extra bites of burger.

I feel like we've all be deceived and learned incorrect behaviors from things around us. An IHOP poster sports a 5 stack of pancakes on one plate. Chili's boasts a 2 for $20 appetizer/entree/dessert special. And a Whopper is just a buck! These things are not necessarily bad in and of themselves (okay, just a tad naughty) because it's okay to splurge a little once in a while and to go out and eat something you like, but we take all of these ideas home with us and end up preparing and eating oversized/poorly planned meal the rest of the time too. Not only that, but we were all once children who happily chopped through 4 hot dogs around the camp fire (or was that just me?) and we think we can still eat the same way.

My advice, learn what you're eating. Recognize how many calories are in the foods you're choosing to eat and make good decisions based on a well balanced diet. Maybe knowing that there is 120 calories in a 1/2 c low fat ice cream will help you to enjoy your serving and motivate you not to go back for seconds. Then, when you do go out to eat, you'll realize things can get out of hand really easy and you'll ask the waiter not to bring the chip and salsa basket!

Be responsible for who you are and what you're becoming (hopefully and healthy, happy person).

Where have you been dear Kelly?

I've been up to my eyeballs in menu planning! It's been so much fun and I've enjoyed seeing so many people find healthy successes.

...and the yoga challenge? Hope you did it and loved it!

...and tomorrow? 10 mile race, baby! and in this one I'm actually a legit runner with a real number!

Sigh of Relief

It's been about a week since I misplaced my running watch. I've felt a touch out of synch. I've been avoiding the track knowing that it's ridiculous to run around in circles without a clue as to how fast. I took a client there and had to use my cell phone to time her repeats....sweet! I've spent at least a 1/2 hour a day tearing every room in the house apart trying to find it and more recently trying to cope with the idea of buying a new one even though the "old" one was used less than one year.

Then Today

When I got out of the shower I was puttering around in the bathroom when I heard the beautiful song of Beep Beep. I spun around, and sang out loud, "I heard you my blessed watch." Yes, blessed. The sound came from inside my closet. I hit the ground and swam through a few pairs of shoes, until I reached my long lost friend. Immediately tying it back on my wrist, I felt like my old self again...you know, back in synch. In fact, even though I just ran three 6 minute mile repeats, I feel like heading over to the track just to push buttons.



YOGA CHALLENGE
as far as this goes, it's been hard for me! I love yoga, but it's hard to remember to fit in a couple of mini sessions each day. If I don't teach my morning class, I've been getting around to it by noon, and then I'm already behind! The past couple of night my third session has been a 12:30AM. BAD! The worst session was a quick on wearing jeans...not comfy. I do enjoy the way I feel afterward and I hope to time things better in the days to come. How are you doing?

Don't forget

My two challenge buddies...we begin in the morning...

The Two Week Yoga Challenge

Many dedicated yogis and students practice yoga through out the day. The Sun Salutation is actually meant to be performed just so, throughout the day as the sun moves over the earth (or is it the other way around?). While this daily practice improves flexibility and circulation, it will also boost your mood and energy level.

And so your challenge is to practice yoga three times throughout the day for two weeks. We will begin Sept. 21st and end Oct. 4th...don't be scared, it's just two weeks. Your three sessions can be as little as a few spins through the Sun Salutation or a full hour of set asana. The one stipulation is that a "session" must last at least 5 mins. Ideally, one would practice in the morning, at noon, and in the evening. If there is a problem with timing, just try to space sessions a few hours apart.

Two weeks too much? Shoot for one.

You in? Comment and let me know what you think!

Track and Field World Championships

The races were awesome. The 100m with Bolt and Gay was amazing...9.56!!!!

I was most impressed with this little darlin' Jessica Ennis competing in the women's heptathlon. She blew everyone else out of the water and could have walked the last event, the 800m, and still have won. The most amazing part...she's 5'4". She smoked everyone in the high hurdles and even the high jump. And when I say everyone, I'm talking about Olympic athletes, most as tall as 6'.

She really sets the stage for no excuses! Don't set limits on yourself because of your shape or size. When my girls get older and complain that they're not tall enough for this (which they most likely won't be) or built right for that...I'm going to tell them about Jessica Ennis.

Refining my opinion

Most of you are probably aware by now, that I push speed work. I do this because the majority of high school runners and adult 5k-marathon runners that I talk to go on long, long slow runs and don't try to push their pace much. I'm always telling people to get on the track or throw some intervals and progression runs into their normal running workout. So much, that I may have you doubting the importance of the long run.

The long run. Very important. It builds muscle, grows capillaries (which take oxygen to your muscle), and strengthens tendons, bones and ligaments. All of these things help you to run economically and stronger.

BUT instead of going out and plodding along for 90 minutes to 2 hours, try running the last 30 minutes fast, or progressively getting faster every 30 mins(negative splits), or add 15x15 second sprints throughout. Do this unless you're a newbie to the long run, in which case just plod until you feel comfortable with the distance/time. Having said all of that, make sure your long run is easy! Do some long tempo runs (like 3 miles x 2) or longer intervals (like mile repeats) the day before to make sure your already slightly beat up going into your long run. You don't want the long run to come at the expense of your race specific training.

This post is for everything...the 1 mile to the marathon. Get some distance on.

I would throw in the long run once a week and a shorter, but still long run somewhere else in the week too. And what should you do the other days??? SPEED!