Week 6, Day 3 - Couch to 5K Running Program

Today is another long run.  Well, not long in the real sense of the word, but long for me. 

The weather is nice and overcast with a bit of a sprinkle in the air.  I had played with he thought of running on my mom's treadmill but she keeps her house very hot so I decided to take my chances outside.  A little drizzle won't kill me!  I am running on the Westchester Parkway.
Today is the big 22 minute run - 2 1/4 miles!

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 6 - Day 3:

• 5:00 minutes brisk walking
• 22:00 minutes running (Suz's Podcast had a 25 minute run)
• 10:00 minutes brisk walk - cool down

I did the whole circuit one time through. I was fine for the first 18 minutes.  Then I could feel my legs starting to get a little mushy.  For some reason Suz's podcast had this as a 25 minute run when it should have been a 22 minute run.  I decided I would go as long as I could.  When I hit the 22 minute mark I went an extra 30 seconds and then speed walked for 30 seconds to help my legs recover a bit and then fell back into running for the extra 2 minutes.  I know next week there are a series of 3, 25 minute runs and I know I can do it now.  I never thought I would get to the point where I could actually run.   I felt pretty good after this run.  I spent a very long time walking it off afterwards since I was so far away from my car.  I could really feel my muscles twitching afterward.

I finished with a nice stretch:

COOL DOWN - Stretch

• Hip Flexors
• Calves (Gastrocnemius)
• Hamstrings
• Quads

W.O.D. (Workout Of the Day), Week 6, Day 3

I am really trying to keep myself challenged.  With that in mind today's workout is another fat burning interval workout.

This is a fat burning workout. It is comprised of 4 different exercises with a pyramid of reps, that will hit many differnt parts of your body. It is a timed Circuit of 20 minutes total.

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

WORKOUT: 
Do as many rounds as you can in 20 minutes.  You can change up the exercises depending on what equipment you have, or injuries, etc.  Rest only if needed and for as short a time as possible.

• 10 Hanging Leg Raises – Bent
• 15 Bench Dips
• 20 Feet Elevated Push Ups
• 25 Squat Jumps
• 30 Mountain Jumpers

This circuit should really get your heart pumping.  This workout will hit your core first, burn out your arms then hit your legs and core again! 

FINISHER:

• In / Outs x 25
• Jumping Lunges x 15 each leg
• In / Outs x 25
• Jumping Lunges x 15 each leg
• In / Outs x 25
• Jumping Lunges x 15 each leg

I am so glad I did this and didn't give in to my excuses! Here's to a great day!

Week 6, Day 2 - Couch to 5K Running Program

I am feeling better but am still a bit congested.  It amazes me that this cold has been hanging on so long.
It is a nice overcast morning, so the weather is perfect.

Today it is a series of 10 minute runs.  I think this will go well.

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Hamstrings

Podcast - Week 6 - Day 2:

• 5:00 minutes brisk walking
• 10:00 minutes running
• 5:00 brisk walking
• 10:00 minutes running
• 5:00 minutes brisk walk

I was able to get through this just fine. I just did the 1 interval today and decided not to add any extra running.  I will be running for 22 minutes or 2 1/4 miles on Saturday.

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

I got a good sweat going on.  I am beginning to feel more comfortable with running but still don't feel like I have my "running legs".  I hope that will come soon with the continued and consistent runs.

W.O.D. (Workout Of the Day), Week 6, Day 1

Normally I do my workouts first thing in the morning but today I got a late start and decided to save my workout for when I get to the gym to do my lab work for school.

I was partnered up with one of my classmates and we had to work each other out.  My workout was a NASM, OPT Model, Phase 2 , Strength Endurance workout courtesy of Chrystian.

CORE:

• Cobra Back Extension x 12 reps

BALANCE:

• Alternating Back Lunge to Balance x 12 reps (each leg)

REACTIVE:

• Squat Thrust with Jump x 12 reps

CARDIO:

• Treadmill 5 minutes - running

WORKOUT:
Phase 2 - Strength Endurance.  Split sets, 2 sets,  10 reps of each.  60 seconds rest after second set.

CHEST:

• DB Bench Chest Press (17.5 lb Db's) x 10 reps (2-0-2 tempo)
• MB Push Ups x 10 reps (4-2-1 tempo)

BACK:

• Assisted Chin Up Machine x 10 reps (2-0-2 tempo)
• Single Leg Bar Body Weight Rows x 10 reps (4-2-1 tempo)

SHOULDERS:

• Pike Push Ups x 10 (2-0-2 tempo)
• Kettlebell Raises (15 lb KB) x 10 reps (4-2-1 tempo)

LEGS:

• DB Bulgarian Split Lunge x 10 each leg (15 lb DBs)
• DB Lunges to balance x 10 each leg (5 lb DBs)

COOLDOWN:

• Treadmill - 5 minutes - running

I could feel this in every part of my body.  The 1 legged Bodyweight Rows were probably the hardest.  It was so hard to pull myself up, hold, and lower at such a slow, eccentric tempo.  My legs were on fire with the lunges, and those MB push ups were a challenge too, especially with my shoulder.  It was hard to keep a close grip and once again maintain that slow tempo.  Good Stuff!

Skinny Brownie - Chocoholic Bliss & Gluten Free

Yes, I am back with another recipe in a mug.  Well, not a mug exactly but a cute ramican.
I am always on the quest for something good and chocolate.  I recently saw a recipe for a 1 minute brownie on happyhealthymama.com.  It sounded great and she had tweaked it from a more fattening recipe to a decent lower calorie and fat dessert. 

I loved the idea but I wanted something that would be a grain free, gluten free chocolate wonder that cooks in only 30 - 40 seconds.
Here is my rendition:

This is pretty darn good.  I had to play around with it a bit, but the end result is super satisfying.

SKINNY BROWNIE

INGREDIENTS:

• 1 Tbs. Egg Whites or Egg Substitute
• 1 - 2 tsp. Coconut or Olive Oil (I find a bit more oil makes it more moist)
• 1/2 tsp. Baking Powder (add less if you want a gooier texture)
• 1 Tbs. Cocoa Powder (unsweetened)
• 2 packet of Stevia sweetener (Xylitol can be substituted but will ad 4 more carbs per packet)
• 1 splash of Pure Vanilla Extract
• 1 Tbs. of Almond meal (Flax meal can also be used)

DIRECTIONS:

• Add egg whites to mug
• Stir in baking powder with a fork making sure it is fully incorporated
• Add the coconut oil (it will break up and dissolve a bit)
• Add cocoa powder
• Add Stevia & a splash of the Vanilla extract
• Stir in 1/4 cup of Almond Meal
• Microwave for 30 - 40 seconds DON'T OVER COOK!

Some pointers about making the muffin:

• Be sure your baking powder is really fresh (use less, just a pinch if you want a gooey brownie)
• You can use either coconut oil or olive oil
• Add nuts if desired
• If you cut out the Xylitol and just use Stevia you can save a whopping 8 carbs.

CARB & SUGAR INFO: 14 Carbs, 1g Sugar
Almond Meal - 1 carbs, 1 sugar per 1 Tbs. serving
Xylitol - 4 carbs, 0 sugars per serving
Cocoa Powder - 3 carbs, 0 sugars
Egg Whites - 0 carbs, 0 sugars
Baking Powder - 1 carb, 0 sugars
Vanilla Extract - 1 carb, 0.5 sugar
Coconut Oil - 0 carbs

Week 6, Day 1 - Couch to 5K Running Program

I am still feeling sick.  I can't seem to shake this cold.  From what I hear this bug sticks around for a few weeks.  Oh joy!

I am not going to let it stop me from running.  I have been working so hard and I don't want to fall behind.  I plan to just keep a steady pace and not push too hard

Today it is a series of 5 minute runs mixed with an 8 minute run.  This should be doable after Saturday's 20 minute run!

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Hamstrings

Podcast - Week 6 - Day 1:

• 5:00 minutes brisk walking
• 5:00 minutes running
• 3:00 brisk walking
• 8:00 minutes running
• 5:00 minutes brisk walk
• 3:00 minutes running
• 5:00 minutes brisk walk

I was able to get through this just fine.  I ran 1 extra 5 minute interval and started on the 8 minute interval when I decided to stop.  My nose kept stuffing up and I had to stop and blow it.  It is hard to run if you can't breathe, sigh!

Extra run:

• 5:00 minutes running
• 3:00 brisk walking
• 2:00 minutes running
• 5:00 minutes brisk walk

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

Here's to a great day!

Zucchini Hash Browns - Stay on Track with Jorge Cruise

Whether it's Atkins or Jorge Cruise or just plain simple and clean eating, these little mounds of zucchini goodness will be a welcome treat. If you have cravings for potatoes or starchy things then these "hash browns" made from shredded zucchini will help to conquer those cravings and keep your carb intake down as well!

Zucchini Hash Browns

(From a recipe by Tina T.)

INGREDIENTS

• 2 medium eggs
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 dash pepper
• 1 dash salt
• 1 tbsp olive oil
• 1  1/2 cups shredded zucchini

DIRECTIONS

1. Heat oil in skillet.
2. Mix together zucchini, slightly beaten eggs, salt, pepper, garlic powder and onion powder.
3. Drop by spoonfuls into the hot skillet.
4. After browning on one side flip and brown the other side.
5. Note: you can substitute egg whites to lower calorie, cholesterol, and fat counts. (1 egg white is about 3 Tbs)
6. You can also add a bit of shredded onion to the mix if you want them to be more like a potato latke