Music to my…KNEES!


Nola: Day 4 Typhoon Muifa - The natives were getting restless!

Well it was hard for me to get motivated after Typhoon Muifa trapped me in my house for 3 days. I don’t know about you guys but for me – motivation is a daily affirmation! If I have several days of not being able to affirm my commitment to something like working out and eating healthy – it becomes increasingly more difficult to stay focused!

Thursday – TCOR-1 – Did Upper Body circuit inside the house. Doing well with maintaining positive attitude about being here alone while my husband is in Thailand – NOT experiencing the second typhoon of the season! I had gone shopping on Wednesday in preparation for the storm. I felt sufficiently ready!

Friday – TCOR-1E – Did workout video in the evening. Upper Body & Core. My motivation was starting to fade as I realized how “un-fun” workout videos really are after you have had a personal trainer enter your life. I started to slowly fall off the Paleo wagon as I helped Nola eat her Graham Crackers as a snack! Then some cheese sticks, then some other random pantry items (there were many) that had been staring at me.

Saturday – TCOR-1E still – Didn’t do much this day – had already done all the house stuff I needed to do, I was bored out of my mind reading for school – so I just sort of lay like broccoli on the couch. Fully fallen off of and being run over by the Paleo Wagon. I won’t (or rather can’t) recall or recite everything that I ate but it wasn’t pretty.

Sunday – It was still pretty windy and overcast out but overall the weather was normal. I just seemed to now be in a funk of lying around feeling lazy. I found numerous excuses to NOT run w/ the stroller. You know, there might be lots of debris in the road, tree limbs and such…basically the motivation wasn’t there. Feeling sorry for myself for overindulging in lots of things that were now making my tummy gurgle.

Monday – I had a group project that was due for my Nutrition class, I was the group leader and responsible for the final submission. I hate being subjected to group work over a distance education course. People are barely responsible enough to log in everyday and do the work they need to barely pass let alone fully participate in a group effort. That is why I designated myself the group leader so I could at least have better control over who was responsible for what – and needless to say, but I will – I did most of it! I was done sending people relentless emails about tasks due and what I still needed. I just did it myself which kept me on the computer til almost 11pm. If you know me…you know I am in bed by 8:30pm most nights!

Tuesday – Personal Training w/ Jeanne! I was still struggling with where my motivation was but knew that I was looking forward to a good thrashing. It’s always scary when you show up to train with Jeanne and there is virtually NO equipment around. This is how you know you’re really in for IT! It being an ass kicking by yourself with yourself while she cheers you on and you somehow forget that you asked for and are paying for this!!!

WOD:

1 ROUND =

Run 400m

15 knee to elbows

15 knee-ups

15 burpees

15 TRX suspended pushups

She prefaced this workout with letting me know just how hard it was for HER and everyone else who has done it! First off – if this is a workout that was tough for her to do than BOY am I in for it! Lol! The timer was set for 30 minutes and I was to do as much as I could in that time – no one had made it to a completed 4th round.

I started out (I felt) strong. I was psyched, telling myself the whole run that I totally had this – slow and steady wins the race! I was happy with my initial effort through all of the hanging stuff (knees to elbows is super tough) – was VERY glad that I bough weight lifting gloves and always keep them handy because I never know when I’ll need them! I finish the first round and head out for my 400m run.

I come back a little slower on my round 2 400m run but still at a good enough rate that I could possibly make 4 complete rounds in 30 minutes. Somewhere coming up the steps I realize that this workout seriously is TOUGH!

Knees-to-Elbows

I head out for round 3 and when I get back somewhere between the steps and doing my 15 knees to elbows my breakfast decides it no longer wants to remain in my intestinal tract. I get the overwhelming sense of throwing up and it consumes me. I stop. All I can picture is my breakfast – crepes with vanilla crème filling. OH god – stopping picturing it – there’s that feeling again… Oh god!

I try to keep going but it keeps coming back. I burp a little, spit a bunch and keep going but way slower. I have resolved to know that I will not make it to 4 rounds in 30 minutes.

CONCLUSION – 5 days of not doing much, eating MUCH and having it all come back up your throat on Tuesday… that is motivation enough to NOT let this be a repeat event! Still on the schedule for that afternoon was another 2 miles to run! YUP – that’s right! We are now doing double workouts. I train in the AM with Jeanne and then before I head to get Nola I hit the gym (to beat the heat and take it easy on my joints) and bike or run. I actually really like breaking it up like this. I feel better for getting the miles in and not being completed wasted tired all the time from having tough and long morning workouts everyday.

Map of Comprehensive Park

Wednesday (today) – Ran 6 miles. Nice and Easy! I knocked these out with a little stiffness and a lot of core soreness! Hanging from a pull-up bar and pulling your knees to your elbows is super tough and I was feeling all of those muscles on my run. I went out to Comprehensive Park – it’s a local athletic park with tons of trails and little pond, bridges, a recreational pool, open fields and a beachside view!

I forgot how much I loved running there – especially with all of the shade the trails offer. They have been doing lots of construction there and improving their running trails. There is now a 5K path that is covered in the same materials their running track is. So it’s this rubbery like surface that has cushion to it. Not enough to make your run feel sloppy but just enough to make your knees say, “THANK YOU!” By the time I headed over to this area of the park I was at mile 4 and my knees were starting to ache a little – AS SOON as I hit that cushioned track material I could feel the difference!

If you haven’t been over to Comprehensive Park I suggest giving it a try. If you haven’t been there in a while I suggest a revisit! They have only completed the construction to half of the park but the entire 5K loop has been resurfaced. The paths that have been redone are also almost double as wide as before so a jogging stroller of any size would be perfect!

School Updates: Next week are my finals! I have spaced them out so I can have ample time to study for each individually and then next session I am back to just one class! Phew! That will be a nice break from this session (4 classes) BUT I’ll be taking STATISTICS! EEEEEK!!

Nutritional TidBits:

So about those Crepes that were up in my throat! They are actually extremely yummy and I have been eating them very regularly. My sister-in-law recently trained for and competed in a Bikini Competition in Washington State. She shared this recipe with me. I (as usual) tweaked it to fit my nutritional needs but I really like them either way. I will share her recipe and photos here but also give you my rendition of crepes and crème!

Kayla’s Protein Crepes

Banana Crepe

Ingredients:

4 egg whites (one yolk)

1/2 scoop vanilla protein powder

1/2 packet of Splenda

1/2 tsp vanilla flavor

dash of cinnamon

Directions:

Add all ingredients to a food processor and blend (or blend in a bowl, with a whisk, by hand). Coat a non-stick frying pan with Pam olive oil spray, and heat on med-high for a few mins until hot. Pour half of the mixture into the pan, and once the top is bubbly, flip over. Repeat! Easy peasy..

Blueberry Crepe

Now, there are quite a few different filling/topping options, but here are a few of my favorites:

“PB&J” Protein Crepes:

Add one Tbsp of peanut butter (or PB2, powdered peanut butter) and  1/4 cup frozen blueberries (heated up in the microwave for 30 sec) to the middle of the crepe, and roll it up! Top with sf syrup if desired 🙂

“Peaches & Cream” Protein Crepes:

Mix 3 oz of nonfat, plain greek yogurt with 1 tsp of sf pudding mix (vanilla or white chocolate flavor)- this is your “cream”.. Chop up half of a fresh peach into 1″ cubes, and add to the cream (you may also add some chopped pecans or walnuts). Fill your crepe with this delicious mixture, roll, and top with sf syrup if desired!

** Other options include strawberries or blueberries and “cream”, bananas and peanut butter, or just about anything else you can think of!

The macro-nutrient values for the actual crepes themselves (excluding topping options)=
Calories: 186g
Fat: 6g 
Protein: 29g (this may vary depending on the protein powder you use)
Carbs: 3.5g

Add 1/2 grapefruit or 1/2 cup of veggies to make this a “complete” meal!

Pairing a lean protein with fresh (or even frozen) veggies at each meal is a crucial component of a fat-burning diet!

My version:
½ Cup of Egg Beaters
1 heaping tbsp of Almond Meal
Dash of cinnamon
Dash of vanilla extract
 
Directions: Whish together and watch a YouTube video on how to make crepes – follow the YouTube directions! Lol! Then I make a crème with an instant pudding mix (I really like Pistachio for this – it’s a good combo of flavors). Take whatever flavor of instant pudding you like and mix it with 1 can of Coconut Milk. Put in fridge and let it set over night. The next morning it is nice and thick for a crème. I usually make two crepes and put the crème between them and roll them up and eat it with a fork.

Time Flies When You’re Running!


This is how many weeks I have been training! Wahoo! Where has the time gone?

This will be a short post! I feel terrible taking so much time off from my blog when there have really been some exciting things I have been doing, learning and goals met!

I won’t bore you with the details of how busy life can be – we already know these things!

Well Shane is away for several weeks in Thailand so I had to drop out of my early morning group fitness class – which really bums me out because I was enjoying the moral we all were building and the friendships too! BUT – I have to say – I have been feeling eager to get back to my one-on-one thrashings with Jeanne! PLUS – I really enjoyed the time that we had chatting about life stuff, fitness tidbits and well – this might sound lame but… it was the only time I got “girl chit-chat” time in…no, really! (Lame, I know – I need to get out more!) So lets catch-up on where my training has gone!

The trail we run is called the Habu Trail - and these are Habu's in Sake! Supposed to be strong stuff!

WOOT Run – a few weekends ago Jeanne sent me a goal of 8:30 min pace for a 4mile run. I decided that I was running with the local Women’s running group (trail running that is) for that run. This was a paved trail and one that I have run several times but never that fast. I made sure to let my goal be known – keeping myself accountable for it! Then, I immediately set out to pace with the leaders of the pack! I was really just chasing after them for the first mile or so and then slowly closed the gap. These ladies kept me honest and I ran the 8:30 pace all the way up and down those crazy farm roads! Seriously – proud of myself!

Last Wednesday I was really proud of myself – I ran to the morning group session (the last one I was able to attend) at the Plaza Housing pool, did the swim workout with the group, and then ran home! Total mileage was a little over 8.5 miles and it took me roughly 1 hr and 30 minutes. I averaged a 10:43 pace with the run there all uphill and the run home all downhill!

This weekend I was running with the stroller (27lb monkey plus 20lb chariot) and I still made my LSR (8.47) in an 11 min pace! I wasn’t running it for pace I was just trying to survive it! I picked the beach run since it is the flattest place I know of around here and even though that meant making the loop 3 times – it was worth it! I headed out early enough that we were in the shade for almost the entire run!

Todaywas my first day back to one-on-one training! Jeanne was tough – my quads are smoked!

The workout:

800m run @ ¾ pace

20 Thrusters w. 18lb bar

400m run @ slightly slower than sprint pace

20 thrusters w. 18lb bar

200m all out sprint

and then we did it all over again working backwards and ending w/ a set of thrusters.

This is an example of a Thruster - I was not that bad-a$$ - I only had the bar and no weights added!

ME = Broke OFF!

Then this afternoon – still needing to get some mileage in since we are up-ing my overall weekly mileage – I headed to the gym for a treadmill run (needed to take it a little easy on my legs and we were in “black flag” conditions – so no outdoor PT allowed) – I ran 3.5 miles at an easy 10min pace. I really started to feel my quads getting tight at the very end of the run so I made sure and iced my legs when I got home! My longest run to date is still 9 miles – but I love that Jeanne gets me to reach a new distance and then we hang with that mileage and build a strong base there – so by the time I am adding even more distance to my longest run my legs are very ready for it! This has really been the key to keeping my legs injury free and my mental state where it needs to be as well! When you feel string and confident it shows in the LSR’s!

Nutritional Tidbits:

Hybrid Mini-Meatloaf

These came out so yummy tasty!

I have been trying to find ways to send my husband off to work with some Paleo approved foods and easy to eat, carry with, and reheat foods – so I had to get creative. Since my husband bikes to work her carries his lunch in a backpack that I am sure gets jostled all over the place. Enter the mini-meatloaf! I took the Everyday Paleo meatloaf recipe and my mother’s meatloaf and came up with a hybrid version that we ALL (including the monkey) really dig! This is not Paleo because I have added a few things – so anyone who is hardcore Paleo please skip over this recipe! ;o)

Ingredients:

2lbs Ground Meat (whatever you prefer)

½ tsp white pepper

1 pkg Dry Onion Soup mix

2 Eggs

½ tsp Marjaram

½ C. water

1 C. Almond Meal

1 tsp Basil

1 can Cream O’ Mushroom Soup

Sauce: Mix together ½ onion soup package w/ cream o’ mushroom soup, add water, pepper, marjoram, and basil – stir well, set aside.

Meat: Mix beef, eggs, almond meal and other half of onion soup mix together – blend well. Add large serving spoon scoop of sauce mixture to meat mixture – bland well. Add meat mix to mini loaf pan – these don’t expand much when they cook so you can really fill your more than mine – this was the first batch and I wasn’t sure – they can be pretty full but leave room for your sauce mix. Top with sauce mix. Bake in the oven (uncovered) at 350 degrees for 45 minutes.

Another snack we have all come to love is a recipe I took from Robb Wolf’s book and sort of tweaked it a bit as well but it is all Paleo still! I just have to work with what fruit is fresh here.

Cinnamon Fruit

The picture does this sweet treat no justice!

1 Orange – peeled, sectioned and chopped 1 Apple – peeled and sliced or diced 1 tsp cinnamon Mix all of the ingredients into a Tupperware container – toss to coat – put it in the fridge and it gets better and better the longer it all soaks!

Tuna Cabbage Salad

This is such a great snack or lunch!

This is by far my very newest and favorite creation. Again, I took the idea from Robb Wolf’s book about a crunchy cabbage salad and just made it my own!

Ingredients:

¼ head of cabbage

1 can albacore tuna – drained and fixed however you like (I added mayo sometimes or just Olive Oil)

1 whole carrot or 3-4 baby carrots

Sesame seed oil or poppy seed dressing

I like to start with the cabbage and toss it into my food processor with the top blade on shred. Then I add the carrot to the same blade – looks like coleslaw! Then I put it into the bowl I intend to eat it out of and add the tuna mix – stir well. Then I add in my sesame seed oil or sometimes I do a poppy seed dressing.

I devour this as a post workout lunch and I ALWAYS eat this with Plantain Chips! It’s truly not the same without it! You can really make this dish your own – add nuts or other veggies and make it a meal instead of a snack!

Miles ran so far this week = 5.25

Miles Ran TYD = 225.19

Holy Hilly Steps Strike Again!


I can totally hear Jeanne saying this!

This was our final week for the 5 week Group Training Session with Jeanne.

On Wednesdays she combines groups and we (the Tue/Wed/Thr group) train with her (Mon/Wed/Fri group) – um, yeah – did I say that right? Okay – so we all train together on Wednesdays! Anyhow, this being the last week she really hazed us!

Tuesday – 3 sets of:

1Set =

Push-ups (for 1 min 45 sec)

15 sec rest

Burpees (1 min 45 sec)

15 sec rest

Sit-ups (1 min 45 sec)

15 sec rest

Squats (1 min 45 sec)

15 sec rest

Jumping Jacks (1 min 45sec)

Then when the 2nd set started you worked your way backwards through the set from Jumping Jacks back to push-ups. OH Momma – did this hurt! I was sooooo sweaty when I was in the push-up position I could feel sweat running down my scalp to my forehead, then I would stand up for the burpees and the sweat would roll into my eyes! YowZah!

I need to get some sweatbands! This was truly a tough, mentally and physically, workout. By the time you were done with one set an entire muscle group would be smoked – then as you worked your way opposite in the set you would get some relief and then again burn-out the other muscle group! Total body!

Wednesday – HOLY HILLY STEPS! I know I posted about these numerous times but I just think they deserve all the attention I give them! To see these steps in pictures doesn’t do them any justice to the fear they impart on a first timer – they look scary and they are!

View from the top! Hello, Okinawa!

For the steps – Jeanne worked me OUTTAH! I have never done the steps like this before. Normally she has me go up and down 3 times and I have to do pushups on every landing and then I have to wear a weighted vest, etc. not to make it sound easy – its not but compared to THIS TIME – OMGosh!

1st Time Up = 5 burpees every landing and I had to transition from landing to landing as fast as possible.

Look at that naive smile! Only in round 1 sweetheart, 3 more to go!

2nd Time Up – Walk at a pace just below jogging – bog arm swings to help with the momentum and just go straight up.

See the smooth part on the left - I had to run that.

3rd Time Up – I had to run it… GASP, I know! Wha, wha – whaut! Run! So I went up the smooth side of the steps and grunted and screamed a little – and ran up! I made it about mid way and had to move to a much slower pace. Then about 5 landings from the top I though for sure I was going to throw up but managed to hold it back.

4th Time Up – Side steps all the way switching sides at each landing. My hips are so sore!

Coming down for the final time - fasciculation all the way!

This workout was so tough but I loved it! Call me a masochist but it was the sort of pain that hurts-so-good! Now – 3 days later – is another story. DOMS has set in and is really making my calves and gluteus maximus scream. Every one was struggling with this workout – no one walks away from the Holy Hilly Steps without a beat red face and pride!

Get out of your comfort zone ladies!

Thursday – Last Day

Tabata time with 20lb Kettle Bells. I am not a huge fan of kettle bells but only because they are tough to workout with – not tough as in cumbersome but tough as in make my body hurt badly the next day! So the Tabata is a timed exercise for a specific duration of on and off sets. So like – 20 seconds on of hip-thrusters and 10 seconds off – until the total amount of time allotted for the workout it done.

I have signed up for one more 5 week Group Session Training with Jeanne and so haven’t all of the same ladies from my group! YAY! It’s really nice to see the progress that everyone is making – AMY – I saw all that awesome core work you powered through today!!! Just 5 weeks and everyone was showing signs of being so much stronger! This last session will get me through to the end of summer and then the personal training sessions will be back in full swing.

The heat here is just so miserable and life draining. It can sometimes be in the 90’s by 8am with humidity levels already at 100%. So while meeting at 5am is not my ideal time, it certainly enables me to beat the heat!

In other news – Now that I am almost to the double digits range in my mileage Jeanne is now having me focus on faster paces for my shorter distances. This should be interesting! I’ll be putting my new Nike + watch to the test for its ability to be accurate on my instant pace. This has been a problem in the past (the instant pace being very fast) compared to my husbands Garmin.

My up-coming mileage:

Fri – off
Sat – 5miles @9 min
Sun – 4 @8:30
Mon – off
Tues – 3 @8:00
Wed – 5 @ 9 min
Th – 4 @ 9 min
Fri – off
Sat – 4 @8:30
Sun – 7 @ 10

Anyone want to join me for any of these runs? I think Amy and I will try and team up again for my 7 miler but she is training for a marathon in October so her miles are already exceeding mine.

I feel so blessed to be in the company of such an experienced runner. She had already offered up some great advice and I look forward to picking her brain some more before her and her husband PCS off the island.

Nutritional Tidbits:

I have started combing through all of my old recipes to find ways to make them more Paleo or as close to it as I can. Shane called this Paleo Comfort food – which by the way there is a cook book out called Paleo Comfort Foods and if you order it now (before it’s released) you can get it at a discount through Amazon.

Example of one revamped non-Paleo to Paleo recipe:

Pillsbury Chicken and Roasted Vegetables Dinner (Crockpot)

Ingredients:

1 lb unpeeled small potatoes – I subbed acorn squash for this

2 cups ready-to-eat baby carrots

1 cup frozen small whole onions (pearl) – I subbed a med. yellow onion chopped for this

6 boneless skinless chicken thighs (YUM!)

1/2 tsp sea salt

1/8 tsp pepper

1 jar chicken gravy

1 1/2 c. frozen sweet peas thawed – I realize now that peas are legumes and are not paleo

How to:

Spray 3-4 qt. slow cooker w/ cooking spray. In cooker, place (potatoes) acorn squash, carrots and onion. Sprinkle chicken with salt and pepper; place all the ingredients except the sweet peas in the cooker. Mix well and cover. Cook on low for 8 hrs. Stir in peas 15 min before you plan to eat.

Without any subbing the recipe states that the Cal per serving (1 1/2 cups each) is 290. Fat 9g, Sodium 640mg (but can be lower depending on the subbing you do for your gravy).

Review: This was so super stinking delicious – the chicken was just falling apart when I was trying to scoop my serving out. The gravy got thicker as it set in the fridge for leftovers and was even more delicious the next day.

————————————– 

I mentioned before that I would talk more about Phytochemicals – so here’s the skinny! Remember that Phytochemicals are herbs and spices – the word sounds weird but it literally means “plant chemical.”

All information listed here is taken from:

Insel, P., Ross, D., Turner, R. E. (2010). Discovering nutrition: Third edition. Sudbury, MA: Jones & Bartlett Publishers

Overview: 

Phytochemicals make food functional. What does that mean? Well, a functional food is a food that may provide a health benefit beyond basic nutrition.

Example: Garlic contains sulfur compounds that may reduce heart disease risk, and tomato sauce is rich in lycopene, a compound that may reduce prostate cancer risk. The soy protein in tofu and the fiber in oatmeal can help reduce the risk of heart disease.

 

All the functional foods just mentioned get their health-promoting properties from naturally occurring compounds that are not considered nutrients but are called phytochemicals. While the word phytochemical might sound futuristic, its meaning is simple, “plant chemical.”

Vitamins are a food substance essential for life. Phytochemicals, in contrast, are substances in plants that may promote good health, even though they are not essential for life. Plants contain phytochemicals in abundance b/c these substances are of benefit to the plant itself.

Benefits:

An orange has 170 distinct phytochemicals. Singly and together, these compounds help plants resist the attacks of bacteria and fungi, the ravages of free radicals, and high levels of ultraviolet light from the sun. When we eat these plants, the phytochemicals end up in our tissues and provide many of the same protections that plants enjoy.

The trick here is that you actually have to eat the food source to see the benefits. In tests done where people have just taken supplements of the food source (i.e. pills) they did not show the same benefits as people who actually ingested and process the food through absorption and digestion – the same benefits.

 

Good Website for info on Herbs and their levels of phytochemicals

http://www.phytochemicals.info/research/antioxidants-herbs.php

I will now step off of my soapbox! BUT – if this has spiked your interest in knowing about food, your body and how they connect – I suggest NOT buying a “for profit” book sold at Borders or any other commercial bookstore but instead buying a textbook like the one I am reading for some great (somewhat non-biased) information. I have learned so much about how our bodies process and use food!

Have a great weekend everyone and please shoot me some great recipes if anyone is reading this and has tried something new and Paleo – I would love to try it out and blog about it in my Nutritional Tidbits!

Now, I am limping off to eat more protein and hope my muscle pains are better by Saturday when I have to run…and do it faster than normal! Eeeek!

Group Training is No Joke Ladies!


Group Training – Week 3

I am continuously amazed at how strong and focused all of these women are that meet up at 5am 3 days a week to train with Jeanne.

Tuesday we did a continuos effort for 30 minutes. The drill was to do a 200 meter (not sure on the exact distance) farmers carry of heavy kettle bells and then 10 Burpees – over and over and OVER again! We were going for broke! I, personally, liked this exercise. At the beginning my upper arms and shoulders were burning but by the end it was my legs (quads) that were burning from the burps. My lungs were pumping and my legs were tired by the end – overall total body workout!

Wednesday morning we had our very first pool exercise. For me, this is my weak area, and I am not used to that. I fully admitted that I didn’t know how to really swim and Jeanne had me stay near the wall.

We did lots of walking lunges and pushups for our warm-up. Then into the pool we went! First we did some freestyle swimming and then we did more work on specific form and w. 100-meter intervals (we could stop every 25m if we needed) – then got out and did pushups and squats in between. Wow – this was hard! My calf muscle almost charley horsed twice and my lungs felt like they were the size of golf balls!

The first time that I got out of the pool to do pushups my body felt like it was just dead weight! So heavy! This was a full body workout. I can already feel it in my back just sitting her typing this up. Now I totally understand the full challenge that people face when competing in Triathlons – and I was in a pool not OPEN WATER!

I’ll admit – I don’t like having a weak area as far as my physical fitness goes – so I plan to spend more time in the pool and hopefully improve! I would like to give a triathlon a goal list slot sometime next year after the Marathon is checked off!

Everyday that we meet at Oh-Dark-hundred is such a challenge! I thought that Jeanne worked me hard in our personal training (and she does) but boy – she works everyone just as hard in her group exercise. We do sprint drills, all sorts of challenging functional fitness, and we laugh, we sweat and we have a good time getting fit!! There isn’t much talking during the actual workout (there are some motivational encouragement exchanges but that’s all). We chitchat before and after the workouts mostly. It is, however, written on all of our faces at the end of that one hour – beat faced and drenched in sweat – we are all worn out and proud of ourselves!

These women range from a spouse who works fulltime w/ no children to fulltime working, plus kids, plus summer session, plus sleep deprivation, plus husbands who deploy and who knows what else! The most important thing is that they are not forgetting about themselves in the hustle and bustle of life. They wake up everyday and take time for them. They take the time to make fitness a priority! One of the many things I have learned along this journey is that I am still important… even though I am a mommy to Nola, a personal chef, an home accountant, a wife to Shane, and a college student…. My physical wellness is paramount. I need to be at the top of my game so that I can be able to take care of my family. And I know I have said it before but I think it is worth stating again – I want Nola to grow up knowing that being outside, running, exercising is a normal part of life – it’s fun and it’s what we do as a family!

Sporting Goods – Shopping in Okinawa

Recently Shane and I took a day and went looking for all sorts of places that selling sporting goods. This island is so focused on sports I just knew that there had to be some good places to buy running gear instead of constantly shopping online. What we found was that there are a lot of specialty stores. The signs will denote that they only sell soccer gear or baseball gear, etc. I remembered Jeanne sporting a great running skirt one day and mentioning a place called Sports Depot.

As luck would have it – we found ourselves driving right passed it! So we U-Turned and headed in. I will have to say… IT WAS LOVE AT FIRST SIGHT!

Don't let this picture fool you - this place was HUGE! Look how tiny their shopping baskets are - we each took one!

They have an amazing shoes selection - this is only one isle of about 4 isles just for shoes. They have models of Asics I can't even find online.

The shoe section is to die for but their prices will definitely break the bank with the Yen – U.S Dollar rate being so terrible. I went crazy in that place. Pilling clothes a mile high on their tiny little shopping carts and zoomed over to the dressing rooms! Out of a mess of 40 outfits I had selected I easily narrowed it down to 6! I was so excited about this – now I can wear a different outfit each day of the week I run or train and still have one outfit left over in case I don’t get to laundry before the next week of training starts! YAY! I found Nike, Puma, and Under Armor – just to name a few recognized brands but they also have countless other great Japanese brands as well.

This is gross – but before I went shopping I only had one pair of shorts and two pairs of Capri’s – I was re-wearing sweaty running clothes! YUK! I’m sure I stunk!

I found their prices to be better than on base – even w/ the exchange rate – but that was mainly on the sale racks or no-name brands. They only items that were over priced (for me) were the shoes. The same exact pair of Asics that I wear were there and after the conversion rate those shoes would have cost me $160 from Sports Depot as apposed to on base they were $80.

I fell in love with these but can't find them anywhere online! Dangit!

Now – let me tell you – they had some expensive stuff there. I was amazed at how expensive the compression wear is. I was able to snag a pair for $50 (it was my most expensive item purchased). They are totally worth it though. HOWEVER, once you are sweaty and you stop to cop-a-squat behind some bushes to pee…they are practically impossible to get back on. My potty break on my 7-mile run this passed weekend took about 6 minutes total! 1 minute to pee and 5 to try and get my shorts back on!

Paleo!

Nutritional Tidbits!

Here is one of my new FAVORITE recipes from the Loren Cordain Paleo Diet book. I eat this as a recovery brunch! So after I get my recovery smoothie in and am showered for the day I am usually starving – this hits the spot every time!

The recipe is CHILI-LIME SHRIMP and it is listed in the book under the starters and appetizers.

First, I buy a large bag of medium sized shrimp and portion them out into sandwich baggies. This turns out to be a perfect one person serving size too! In the morning I set it out in my kitchen window to thaw – usually by the time I am ready to eat them they are thawed but if not I just run hot water into the bag and then drain it – works like a charm!

Perfect!

Now since these shrimp are already cooked I have to make a few changes to the cooking instructions of this recipe. I don’t want my shrimp to get rubbery.

Chili-Lime Shrimp

2 Tbsp EVOO

1 garlic clove, minced (I like two)

1/2 c. cherry tomatoes, sliced in half (I omit these)

1lb Med. Shrimp

1 tsp. Paprika

2 Tbsp Cilantro

Juice from half a lime

Cayenne pepper to taste!

How to: Heat oil in a cast iron skillet (or any skillet) over medium heat. Add garlic and saute while stirring for one minute. Add tomatoes and continue stirring for two minutes.

(At this point I turn off the heat to complete the rest – but if your shrimp are raw keep the heat on)

Toss in the shrimp and continue stirring for 2-3 minutes. Shrimp is done when it is pink. Turn off the heat and toss with paprika and cilantro. Squeeze lime juice over the shrimp and sprinkle with cayenne pepper. (I love to add feta cheese to mine and eat it in a bowl!)

I made this once for a get together at the house and everyone asked me for the recipe before they left! Wink, Wink!

What my typical dinner prep looks like now! I love my new Pampered Chef 2 cup and 1 cup measuring cups! This was for the Puerto Rican Beef recipe and it was delicious!

Dinner is all prepped and ready to be cooked!

Miles YTD = 155.75

Competitive By Nature


T-Shirt from the Race!

This weekend Shane, Nola and I got up at 4:30am and drove to Camp Schwab (MCB) to participate in their Functional Fitness 3.5K “Fun Run.” The last FF event I participated in was March 5th and I was just getting over my quad injury. So needless to say – I was excited about this event because I really feel like I have come so much further in my fitness, strength, and overall physical abilities – PLUS – I was getting to have my husband there supporting me!

I had been doing some positive/creative visualizations for days about the event. Seeing myself being strong and racing neck and neck to the finish! The night before the race I had a dream that it was me and one other girl (probably the woman who placed 1st in the last FF race) running it to the end and I look over at Shane and I curse out loud – “Damnit, why is it so hard to pass this chick!” HAHA! No, really – that was my dream! Turns out – I wouldn’t be having a photo finish after all!

The morning air was thick and heavy with humidity; it had rained ALL night and was still pouring when I got up. You can just feel the moisture on your skin and you know – you’re gonna sweat buckets. I packed up some Gatorade, bananas, cut oranges, Ziploc of red grapes, and my Nuun water for Shane’s recovery and mine PLUS some snacks for Nola. Gotta keep the little one happy or it makes for a mental challenge during the race. We were the first to arrive and sign in – then headed out for a light jog and warm-up. The turn out wasn’t nearly as big as the previous event on Kinser so I immediately felt a little relief.

There were 6 stations all together over this 2 mile hellishly hilly run! We line up in the gymnasium for a brief on what to expect and immediately I realize this is going to be tough!  When we line up at the start line I realize the woman standing next to me is another one of Jeanne’s clients. I saw her at the nutrition brief a few weeks ago. We gab a bit and she seemed nervous. I told her not to worry – this would be just like a HARD training session with Jeanne – and I meant it! We wished each other luck and then waited for the gun to fire!

Station 1 – 25 TRX suspended atomic push-ups

My feet were all twisted and I did about 10 pushups this way before I hear anything about the crunch part...ugh!

Everyone had a hard time with these. If you click on the photo you can see people (Nola too!) in the background all struggling and how their feet are all the way to the deck…not suppose to be like that. Most of the gear wasn’t hung correctly – your feet shouldn’t be touching the ground while your suspended and luckily mine was hung right but I just didn’t know how to untangle my feet. We were suppose to do a push-up and then pull our knees into our chests for a crunch – w/ the gear too low you couldn’t pull your legs in. Shane’s gear was so low he couldn’t get any tension for his feet so he ended up just doing push-ups til I was done and then he left for the next station with me. I ended up getting fed up that people who couldn’t do them right were just leaving and heading for the next station so I hurried to finish my set so I could catch up.

Station 2 – 50m traveling burpee, 50m walking lunges, 50m traveling spiderman push-up

The "traveling" portion of the burpees!

This station was by far the hardest and when we arrived the trainer supervising yelled “welcome to your worst nightmare!” This was a total quad, hamstring and glute burnout. I have never ever done the spider man crawly things and by the looks of it neither had anyone else there! It was the hardest and yet the funniest station. Shane was too busy doing the rest of the workouts w/ me to get any more photos from this station. If you want to know what I’m talking about just google it and add cross-fit in your search window.

Station 3 – 100 Russian twists w. a 15lb kettle bell

This is where I really made some headway and passed about 6 more people. My core is probably one of my strongest areas and I was able to take NO breaks here while I pounded out these rotations. I kept going and just watched as the young Marines around me were breaking to complain or take water. I recovered my breath while doing these as well, which really helped me gain back my focus and give my quads a break. I took off from this station w/ a faster pace than I started the race.

Station 4 – 30 squat thrusts w/ a 35lb weight bar

This was a tough one too. The weight was way heavier than I am used too and trying to stay on my heels was making my legs shake almost out of control. I maintained a good form and the trainer here complimented me several times!!! (wink, wink Jeanne!) Girls had to do 30 and guys had to do 40. This is where I almost completely caught up with the two Marines in front of me. We took off running from here and it was all UP HILL to the next station but I was tailing them close.

Station 5 – 20 push thrusts w/ a medicine ball

"Push"

"Thrust"

I got to this station fatigued and watched as the two Marines took off again while I completed my reps. I took a minute after completing my set to take in Gatorade and blow my nose! I knew I had given those guys another head start so I tried to run fast but my legs were starting to get worn out. Luckily it was a slight down hill and some flats to the next station.

Station 6 – 25 Sumo Dead lifts w/ a 35lb kettle bell

Once again, I caught up w/ the two Marines during the running portion of our station transition. I started my set only about 5 reps after them and when I was at my 5th rep of this when they took off for the finish. I looked in complete disbelief and said, “How did they do these so fast?” The supervising trainers said, “Yeah a thing called Integrity…they did about 10 fewer reps than they should have.” I said, “They just don’t want to be beat by a girl.” The trainer laughed and said, “yeah when they got here they looked back and said, “here she comes!”

and there's me - 5 reps in - watching those guys take off


I finished my 25 lifts and take off. My legs are tired but I am fired up to catch these guys. I can start to see them but it is all up hill to the finish – WHY ARE THERE SO MANY HILLS! I try to remind myself that I train on hills all the time, I GOT THIS! But my legs seemed to be disagreeing…because I was looking WAY ahead and all I could see was a  BIG hill. Then I noticed that there was someone motioning them to turn right… OMG – the finish is RIGHT THERE. I kick it in again and I lean forward to push hard off my toes to thrust me up hill faster. I hear Shane yelling – GO GET ‘EM BABE! But it was too late – they were too far ahead of me this time. I still pushed hard and finished strong. Not my normal sprinting finishes – I was wasted from the heat. As I was nearing the finish line I started to feel like all of my skin all over my body was on fire. I started to wonder what it felt like when people were experiencing heat exhaustion… I knew it was too humid and the sun was starting to come out more and more throughout the race. We didn’t start until after 8am – which is late for trying to avoid heat and humidity here.

I proudly crossed that finish line with nothing left in my tank. I placed 3rd overall and was the first female to cross the finish line. I was shaking, my breath was paced but I still felt like I couldn’t breath. I poured some cold water over my head and just kept moving. I took my sunglasses off to look at my skin – it didn’t look sunburned… hmmm. Shane comes through the finish a few minutes after me and we head to the car to get our recovery snacks. My legs are like Jell-O.

A few moments go by as we’re walking back to the finish area and I realize that the woman I saw at the start (Jeanne’s other client) isn’t here. I tell Shane I’m gonna go find her and run with her to the finish and he comes with me. We walk the reverse path of the course and just a few 100 meters down the road we see her walking in with a trainer. We all jog across the finish together and high five w. one another! It was a great way to end a really tough morning! I hope this woman realizes just how tough of a race she had just completed and feels proud for seeing it all the way through. A finish is a finish and no one can take that away from you!

Here we all are finishing together!

The Pevehouse Fam after the race! Thanks Maureen for snapping a few photos of us!

Death by Circuit Training


My brain hurts sometimes after I train with Jeanne!

The one thing I love the most about training with Jeanne is that I never know what to expect – she varies my workouts so much that I really wonder where she has the time to create such detailed and awesome training routines! I also sincerely appreciate that she really listens to what I tell her. I mentioned needing to be pushed more and she has certainly done that – but she also has ramped up her motivational dialog towards me while I’m doing these routines. With more intense workouts comes the potential to just let myself slip from “I can do this, push, push” in my head to “this is too tough, I can’t finish, I want to stop” which literally shuts your muscles down. Just more and more reasons I am so appreciative of Jeanne’s dedication and handwork for me and more reasons for me to continue to know I need this training.

Normally Tuesdays are my speed or hill day but since my hip was feeling a little tweaked from last week we decided today would be a strength-training day.

First – before I tell you what workout I did – Jeanne prefaced my workout with telling me that 3 people had already thrown up from this routine – followed by a big smile from her and a grimace from me!

The circuit:

ONE ROUND =

1 minute of star jumps (killer)

1 minute of pushups

1 minute of burpees

1 minute of jumping jacks

1 minute of football sit-ups (you have to touch your stomach, knees and feet on the way up and on the way down)

1 minute of crunches

1 minute of supermans (lay on your stomach with arms and legs stretched out lifting up)

1 minute of jumping rope

1 minute of luges (jumping from side to side over a line on the road)

and I DID 3 ROUNDS of THIS!!!

This was KILLER! BUT it was an excellent workout. I did feel a little queasy on the walk to the car but I am pretty good at talking myself OUT of throwing up. I just sipped on my water, ate my banana and drove home.

I am proud to say that my long runs are inching up to 8 miles (that will be this weeks LSR distance) and I am feeling great. I definitely need to get some new music on my iPod and luckily the ladies at AnotherMother.com had added lots of awesome playlists to their website – broken down by distances and genre’s! Music seems to make a world of difference – the right tune can lift my spirits and make my heavy legs seem light again.

In other news…

Life is slowly getting back to normal now that my husband is home. There is no denying that there is an adjustment period you go through when someone has been gone for the better portion of a year and then is back home again. Nola is completely adjusted and sometimes chooses for her daddy to do things for her that I would normally do. She was a daddy’s girl before Shane left so it doesn’t surprise me that they are thick-as-thieves once again! It warms my heart to see them on the coach reading a board book or playing on the living room floor…it is also just SO nice to not be the only person responsible for all the discipline, diapering, feeding and bathing!

Nutritional Tidbits:

Here are a few pictures of the things we have been eating lately.

Lunch! Chili Lime Shrimp, thick slice of Deli Ham, unsalted almonds, 1 cup of unsweetened applesauce w/ cinnamon and a whole farm fresh tomato slice for lunch followed by a Banana and a Zone Mint Chocolate Bar!

Dinner: Ground Bison spaghetti sauce over oven roasted farm fresh green beans!

Lunch: Tilapia Fillets cooked in macadamia oil & garlic served with a beet and apple salad! The beets & apples are from the Japanese Farmers Market!

Dinner: Curry chicken w/ cabbage - Shane loved this - it was suppose to be cooked with Spinach but I was out!

Upcoming races:

This weekend there is a Functional Fitness 3.5K on Camp Schwab. I am hoping to run this race really hard as it is only about a two-mile distance broken up with Functional Fitness stations. I will assume that these stations will be harder than the last race only because the running distance is abbreviated. Shane and I will run this together!

May 22nd – there will be a 10K on Futenma Marine Corps base – this will be my 3rd 10K and Shane will be pushing Nola (her 2nd)! Wahoo!

Current weight = 130.4

Once I started the Paleo transition I dropped about 3 pounds in the first few days and now a little over two weeks in – I am maintaining this current weight – so think it’s safe to say that I have finally found a good balance.

Taking it a little easy for the rest of the week. Gotta make sure to rest my tweaked hip and its midterm week at college – just printed out my 14 page midterm for my Military Psychology class… fun, fun! ;o)

Happy Homecoming!


WOW – what a week – the little one finally got into day care on base and the hubbs came home!

1st time together as a family after the 8 month deployment!!!!

My husband is finally home from Afghanistan. He was gone 8 months (almost) and had 5 flight changes or delays before getting back to us here in Okinawa, Japan. He arrived Tuesday morning and I still managed to get in all my miles this week and that morning before his arrival. I found that running 4 miles the morning he was due in really helped me work off the nervous energy.  Sunday night I made a huge sign (this is when we thought he was coming home Monday @ 7am) so that he would be able to see us easily in the crowd and know which direction to go. I had gone to the commissary and stocked up on my “Week Two” Paleo Items and was so ready for him to be home. I had picked out an outfit for this occasion and of course changed it like 20 times! I ran out and bought the little one a gorgeous dress and felt pretty prepared.

My awesome sign!

We all crowded under the pavilion – mostly wives and children but there were some parents there and other Marines anxiously waiting. After about an hour of standing around we finally see 5 white buses roll into the lot and everyone started to hoot, holler and cheer. I held up my sign above my head but the wind was making it hard to do. It had just started to rain right before they pulled in. Luckily my husband saw us (the sign worked perfect) because I was looking in the completely wrong direction for him! Shane came up carrying a little bear for Nola and his arms wide open for me! We hugged for a long time and semi made out (hehe!) and then we turned out attention to Nola. She was waiting patiently in her stroller not really knowing what to make of all the fuss and all these people in camo. Shane sheepishly handed her the bear and she graciously accepted his peace offering. I unbuckled her and she went right to her daddy! It was the best feeling ever to see that she wasn’t afraid of him or feeling at odds. YAY!

Paleo!

Nutrition Updates:

This week I have entered in to my 2nd week of the Paleo Solution 30 day challenge. I am finding that my recovery time is much better on this diet, my food cravings have pretty much diminished (even though I still indulge in chocolates!) and I feel great overall. I still get lots of questions from neighbors and friends wanting to know how in the world we are doing this – no carbs and all… and it’s really really simple.

I used to bake a French Loaf just so I could eat them…alone…all for myself! No joke! I was a breadaholic! …Hi, my name is Sarah and I’m a breadaholic…I’ve been clean for two weeks now…and I’m feeling like a new person…

Okay – so maybe I’m not that into bread but I am for surely addicted to sugar. I know I wrote about sugar addiction in my last post – but the more I get away from processed foods and refined carbs the more that I see I am still taking in lots of sugar and it’s more of a habit (i.e. addiction) than a really need in my diet.

So what have we been eating…well here it is:

Breakfasts:

–       Slices of thick cut deli ham (so yummy), unsweetened Apple Sauce w/ Cinnamon stirred in, and a handful of almonds w/ a glass of Fat Free Milk

–       3 poached eggs w/ bacon and a pile of diced tomato & avocado & Hot Tea sweetened w/ local honey

–       Scrambled Eggs w/ Sautéed zucchini and orange juice

Snacks:

–       Oranges

–       diced strawberries & blueberries mixed up w/ finely chopped nuts and coconut shavings, Zone Bars (protein and chocolate = yum!)

–       Jerky

Lunches:

–       Grilled burger patties w/ diced yellow or orange bell peppers and fresh minced garlic topped w/ cheese and salad greens and tomatoes

–       Chicken Salad w/ diced tomato, avocado, finely chopped almonds, feta, balsamic vinegar

Dinners:

–       Baked Salmon Fillets w/ Roasted asparagus

–       Stir fried steak (in low sodium soy sauce) w/ steamed broccoli and a side salad

–       Homemade Pork Curry

I have had to tweak my snacks or recovery intake because of my athletic activities but other than that this Paleo way of eating is always tasty and satisfying.

Training Updates:

Had to cancel on Tuesday with Jeanne due to Shane’s arrival but she gave my workouts for the week to do on my own. We meet back up on Thursday for our regular session.

Thursday: Wow – so last post I mentioned some crazy talk about not being pushed hard enough – or holding myself back (mentally) and I mean WOW – Jeanne broke me off!

The Workout – 10 rounds of 10 box jumps, 5 pull-ups, 10 push-ups, 20 sit-ups (varied to work diff ab muscles), 30 squats.

Example of Box Jumps

Resistance Band assisted Pull-up is the kind I do (except I cross my legs for safety)

I completed this workout in about 30 minutes and my legs and shoulders were shaking and on the way to the car (though I told no one) I felt a little pukey as I ate my banana!

Friday – I woke up SORE! My quads were still smoked. I went for my 4 mile run and even though I felt good throughout the run – when I stopped running is when the muscle tightness kicked. I was hobbling the rest of the day and took Saturday off.

Sunday – Got my long run in on the treadmill due to high winds and rain. I broke it up in 2.5-mile increments. In between I hopped off and did jumping jacks and pushups.

2011 Goals Update:

Got my substitute teacher packet turned in to the DODD school Friday. Got a call back today that there were a few documents that they changed the requirements on and I ran in to update my packet. The secretary said that they are extremely short on Substitute teachers here and will push my packet through (since May 1st was the cutoff for this school year). So please, everyone, keep your fingers crossed for me in the hopes that I get hired on! It’s been my plan for the last two years to be able to get hired on w/ the Department of Defense School system here (less competitive over seas for the positions) and then when we go back to the states – just transfer. Why haven’t I turned in my packet sooner? Well, mainly b/c Nola was not in daycare and the wait list for the on-base CDC (child development center) was very long. We were notified that there was an opening two weeks ago – got all the paperwork and shots done – Monday was her first day! This freed me up to be able to turn in my packet and be confident that if I were to get called in for a sub day I would be able to have a place for Nola to go. She has already learned two things in sign language – we are very excited about this! Anyhow, one more thing checked off of my 2011 goal list – see tab at the top of the website.

Miles ran this week = 18.85

YTD = 179.91

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