I Admit, I'm a Bad Blogger/Tweeter

A few things have been keeping me a little busy, and away from the Blogosphere...

Prepping for our trip, which included mega loads of laundry and meal planning. Yes, meal planning. I have a big cooler that with enough ice packs stays cold for about two days. For me, nothing is worse than having to rely on lord-knows-what chain restaurants or worse, gas station convenience stores, for sustenance on a journey. Don't get me wrong, if it were just me, I'd be fine with beef jerky and Muddy Buddies.

Nom nom nom
[source]

But I have my Mini Me with me, and for her, I want to make sure that we aren't limited to fried chicken bi-product or greasy fries. Not including PB&J sandwiches (which are a must, if you want to get a toddler to do anything, especially sit in a car for ten hours), here's a sample of our spread:

Fruit, fruit squeezes, coffee (duh), Odwalla smoothies (already dug into the Super Green)
carrots, celery, hummus and yogurt.

Of course, we do need to save room for just a little indulgence...

I have also been busy just keeping up with housework, work work, and trying to read even just a page of my ACE text at a time. It's been a challenge, especially with having to vacuum literally every other day. We have animals. Animals get fleas. I don't really wanna talk about it. Sometimes, I feel guilty "only" getting on the bike for 45 minutes, but then I think about the countless loads of laundry I've lugged across our complex and the vacuum cleaner I've had to carry up and down the stairs 100 times in the past week and figure, I've been working out enough!

In fact, I foolishly signed on to the "Plank A Day" campaign on Twitter, and now the "Plank Police" are after me. See, I forgot that I really don't like to Tweet that much. Nothing wrong with tweeting, and I think it's great that we've taken to social media to get everyone involved in talking about fitness, but I sometimes feel like if I tried to keep up with everyone else, I'd spend more time on the computer talking about fitness than actually going out there to move and stay fit! Anyway, I HAVE been planking (and running, and spinning, and lifting, and crunching). The proof is in the pudding, if not in the actual tweeting:

Rawr. Chuck Norris, watch out.

We still have a bit of work to do before I feel ready to hit the road tomorrow. Packing is probably one of my most-loathed activities of all time because I will undoubtedly forget something. Not a big deal, considering I can always stop at a store for something along the way, but it always makes me a bit agitated to spend money on something I know I already have. Case in point, the make up back I thought I lost, so along with the groceries for our trip, I got some replacement makeup items. Last night, the hubby emerges from our linen closet, missing makeup bag in hand. Oh well... at least I have a fabulous new lip stain.

After packing, comes giving the car a once-over to make sure it's highway ready.

Or, ya know, sending the hubby out there to make sure it's highway ready.

For today, it's off to work for a double, which I will hopefully be able to get cut short. If it's slow, I may get a jump on other blog entries for the week, but I'm open to suggestions. My next post will be from the road and I will try to enlist in the help of some friends for a comprehensive picture post of my living room/hotel room workout, as I'm sure that will be something I will rely on heavily to maintain some shape this upcoming week!


How do you prepare for eating on the go? Any go-to healthy snacks you always keep on you to avoid the fast food trap?

Have you been planking? 

And I mean this:

[source]

Not this:

[source]

Branching Out: Reading, Writing, and Hitting the Road

As some who is in the fitness industry, you'd think I'd have heard of The First Twenty Minutes by Gretchen Reynolds, but I first learned of it yesterday when a coworker mentioned it while expressing his curiosity of what I'd think of it. Seeing as it is supposed to be a book that offers specific recommendations backed by scientific studies in exercise physiology, naturally, I am intrigued.

link

What the reviews say (positive and negative):

Who would have thought that Pickle Juice and Chocolate milk could be key training aids? In the First Twenty Minutes Reynolds covers a lot of dry and scientific material in an engaging and entertaining way.

The First Twenty Minutes dives in to many of my favorite topics, from interval training, to endurance work and to nutrition for lay and athletics alike.

... it appeared that the author either tends to cherry pick research results to prove her point (or worse to sensationalize her writings) or that her conclusions involve a leap of logic the quoted research does not necessarily support.

It would be interesting to read someone's take on how they think recent research in the field of exercise science should change and shape perhaps some more outdated approaches to fitness (like that whole "slow burn" thing I talked about a couple weeks ago). I've been reviewing and studying a lot of my old materials in preparation for the American Council on Exercise Personal Trainer Certification, but the writing is less than entertaining. And I have yet to really learn how to take a lot of the knowledge I'm gaining and turn into something future clients can grasp. Sure, most of us have a basic grasp on human anatomy, but you tend to lose them when you start talking about origins, insertions, the saggital plane, or the Krebs Cycle. I may even get the audio book for our road trip, provided I can get the Little Miss engaged in her own entertainment (in other words, I need to get a portable DVD player and put "Rio" on repeat).

Some basic truths I currently maintain about fitness and nutrition that I hope the author will touch upon include:

• We should not prescribe to any sort of quick fix, miracle-promising, or all-or-nothing approach to diet or exercise.
• You will not get the dramatic changes you are seeking if you can't first embrace being sweaty and sore.
• One will be more successful if focused on gaining strength and increasing endurance rather than just losing weight.
• McD's, Burger King, and Taco Bell do NOT play a roll in ANY healthy lifestyle, no exceptions. Even 400m Olympic Gold Medalist Jeremy Wariner, despite his successful race just hours after a Big Mac, admitted he needed cut back on the junk to see continued improvement.
• If you're going to indulge, let it be natural food created by real hands with real ingredients. I'll take fried chicken over mechanically separated, ammonia-drenched chicken bi-product any day.
• We often over-estimate how many calories we burn and under-estimate how many we consume.

In one line, what do you think is the most important health advice to follow?

Onto a completely different topic, I've talked about this mother-daughter road trip next week...

Crazy? Yes, but I'm really looking forward to this, especially since flying is less-than-economical, from a financial standpoint right now. The time we'd save would be difficult to enjoy with the cost of an extra plane seat (she's too old and big now to be a lap passenger), checked baggage, and a rented vehicle. Honestly, I'm really looking forward to this trip and I know to plan on many stops along the way. The tricky part, I think, will be getting any kind of workout in besides situps and pushups, but I will cram in some runs this weekend and early next week!

Any road trip survival strategies to share? We have an Innotab for which I will buy her a couple more games and we'll also look at *cheap* portable DVD players - one that I won't get upset if it gets sticky from fruit squeezes or winds up smelling like Goldfish.

Lastly, as I'm pretty sure there are laws against Blogging while driving, I'm looking for topics for next weeks' posts that I can get started on ahead of time. Find me at www.facebook.com/ConcreteNCoffee or on Twitter @ConcreteNCoffee to send me your ideas for post topics.

In an effort to grow my audience, I will be looking for post contributors. Mostly, I want to learn what has worked for YOU in your life journeys to live happier and healthier, so be especially sure to follow me on Twitter as that is where I will be posting questions and looking for answers that I can quote in a future post. I have a lot to share about my own gains in fitness and running, but I am just one person. It would be great for me to learn different approaches that have worked best for others!

Three Things Thursday -- I AM a Girl (mostly)!

I'm falling a little behind this week in the blogging world (my apologies to all four of my readers), so even though it's now technically Friday, I'm *finally* posting my Thursday bit.

It was a day off from running since my legs felt like lead, so I figured my energy would be best conserved for other important things...

1) ...like a little marathon shopping, perhaps?

Don't worry, dear, we purchased everything in one place. Good Will, to be precise. Sure, it may defeat the purpose when I clear out a few garbage bags full of clothes to donate only to come home with another closet full of items, but this particular location is too awesome to pass up some of the steals. It's brand new, practically around the corner and actually has GOOD, stylish clothes. While many might not believe this, I actually like dresses now (I revolted against them as a child). I just never get the chance to wear them or have the guts to buy one. That's why when I check out Good Will, I need to take advantage of finding cute dresses that are $6.95. Especially when I don't flinch at the price of new running shoes...

2) ...like these:

Mizuno Wave Rider 15

I've tried these out before and loved them. The lower profile, lighter weight, and small heel-to-toe drop definitely encourage that coveted mid-foot strike. It's sturdy sole and responsive ride make it feel like it can hold up to some serious mileage. Proof that this tomboy has some girlish tendancies: I asked if they still had any of the promotional magenta ones left. Sadly, they did not. After one more test run just to be triple-sure it was still the sneaker I wanted despite the color change, I officially put these on "hold" at a local running store until next week, when I'll hopefully be able to pick them up before taking the Little Miss up to Pennsylvania and New York. Not that I'll do a ton of running while on the road, but I'm hoping I can at least get in a couple runs to break them in a little. I'll at least make sure the trusty jogging stroller (new nickname: "Old Yeller" - since it's yellow and surprisingly rugged for a 2nd-hand jogger that's been in use for 2-1/2 years). I may want to give my daughter a tour of my old stompin' ground on foot. I can't wait for her to meet people that have only seen her in the earlier months of her infancy...

3) ... which reminds me of this:

ca. 1 month old

Last some of my friends saw my baby, I was still wearing her. Part of me can't believe how much time has gone by, while the other part of me is still so eager to see how she'll change and grow. I've been feeling more nostalgic in the past few days I realized her 3rd birthday is now just two months away. This is proof that I am still very much a girly sap, despite my rugged exterior (Serious, I just got off of work. It's pretty rugged-looking). All the more reason for me to take this trip: To cram in as much fun and adventure as I can before it's all  homework and poster board collages and sports games.

Ever take a long trip with kid(s) in tow? Any advice for this novice road-tripper?

What's something about you that others might not expect? Besides the fact that I like to wear a dress from time to time, others might be surprised to learn that I read Eat, Pray, Love on purpose, paint my nails every four days, and one morning, while my daughter was out of town and I had no reason to do anything before noon, I watched "Maid in Manhattan" while blogging without changing the channel because I was too lazy to and the movie didn't bother me, terribly.

National Running Day: Make it a Family Affair

Happy National Running Day! Hopefully this isn't the *only* day you try to get out there for a run, but just like "bike to work day" or "walk your dog day" (I'm sure it exists somewhere), I like that we have a day to recognize how awesome we are.

Shared this from Runners World on my Facebook Page and think it's appropriate for today.

We will pack up the jogger and take it to the park for an easy four miles with a playground stop. As you know, I've been gently encouraging my daughter to get in the running spirit by bribing her with pretty sneakers and promises of play time if she rides patiently for a few miles at a time.

What's great is that she is starting to show a good bit of excitement. Granted, 2-year-olds are excited about everything from Legos to peanut butter, I like that she sees someone round the corner quickly in front of our house and exclaims, "Look Mommy! A RUNNER!"

So I think National Running Day is about more than just logging our own miles. We should find a way to involve someone else in our addiction the fun. Whether you get your kids to run around the block with you or partner up with someone who's newer to the sport, find a way to share your enthusiasm. It's bound to be contagious.

In fact, I think it is especially important to get your kids involved in today as well as your regular activities any other day. As it stands, circumstances are not stacked in our favor when it comes to encouraging our kids to be active, what with extra curricular activities and PE often being the first things that are cut when a district's budget starts to get a little tight. Some schools, in an effort to save on labor expenses by shortening the school day have eliminated recess. Recess!

I know it's hard between work, chores, homework, and other responsibilities to find time to be active as a family, but even just once a week will have an impact on how your child embraces physical activity. Kind of like eating vegetables: If they're on the plate from day one, the child will not expect a substitution. If daily activity is a part of your family's routine from the get-go, your child will hopefully learn to look forward to it on a regular basis and eventually embark on his own journey to learn a sport and develop a talent. I was fortunate to have been raised with the opportunity to participate in martial arts, cross country, and track and field. If not for that experience early on, I don't think I would have gravitated back to the field of health and fitness after my years spent being not-so healthy or fit!

What are your running plans for National Running Day?

How does your family get fit together?

Tuesday Night Spin - The "In or Out" Debate

I have a certain brother-in-law who likes to make fun of my spin classes. I don't take it personally, after all, you are just sitting there. On a bike. Not going anywhere. I can see how this would seem less than appealing. I do try to make it feel like we're doing something, though. The fans are on full-blast,  the music is energetic and loud, and we do jumps, bumps, and aggressive attacks on a hill. We're still not actually moving, but we're not doing nothing, either.

But there are two distinct camps of people: the gym rats and the outdoor types. I feel like I kind of straddle the line, but honestly, I will work out wherever it is convenient, which more often than not tends to be the gym. Go ahead and call me a woose, but I don't like doing tempo runs at 7:30min/mile while pushing a 15-lb. jogging stroller with a 34-lb toddler. I have no problem with the treadmill, but other people would rather stab themselves in the foot than be stuck on a piece of cardio equipment.

Of those two camps, there are certainly subgroups. Among the gym-goers, you have your sweat junkies (here), meatheads, socialites, loungers, and readers. Of the outdoorsy types, you have your purists, elitists, split-obsessed, tech geeks, and yappers.

Whether you're unplugged or wired up, on the bike or on the road, a quiet solo runner or talking your running partner's ears off as he huffs and puffs up a hill and plots your death once you reach the top, all that really matters is that you're actually working.

None of THIS:

[source]

And DEFINITELY none of this, especially in my class:

Seriously, I will kick your a$$ out. [source]

Some people need to gauge their effort by the speed at which they pass through the surrounding scenery, but if you are forced to take your workout indoors, here are a few tips:

• Get a heart rate monitor. Active.com has a good target heart rate calculator that can help you determine what general range you ought to be working in. This is especially important when engaging in a cardiovascular routine for the first time, so that you can learn to gauge your effort by feel as you see how hard your heart works at different intensities. If you are more accustomed to higher intensity, but are unsure how to replace your usual tempo run with a bike workout, a HR monitor can help you make sure you're working just as hard as you would be on the road.
• Mix it up. If you always run outdoors but weather or injury has forced you indoors, challenge yourself with something totally different. A lot of the time when we focus exclusively on one sport, we let other aspects of fitness go, like building strength (for us runners, especially in the upper body). Lifting will build and maintain muscle which, especially after an injury, is important to prevent further injury, sustain a higher metabolism, maintain bone density and simply help you discover other strengths you might have otherwise ignored.
• Make your cardiovascular workout part of a circuit. A lot of people can't tolerate being on one piece of machinery for more than a few minutes before dying of boredom. So alternate 3-5 minutes resistance followed by 3-5 minutes of intense (85-90% HRMax) cardio. I like to do 2-3 sets of 10-15 reps each focusing on two muscle groups at a time followed by a few 1/4-mile repeats (with equal recovery). If you use music, just alternate activities for each song.

Other people simply love the gym and can't stand taking their workouts outdoors without the stimulation of music or television. While it's easier to initiate a fitness routine with multimedia distractions, it's also important to get outside, to train our bodies to work by feel, and not just the monitor on a piece of equipment.

• Plan ahead. If you live in a location where you might not enjoy moving outdoors, pick a park ahead of time and plan your excursion for a day when you have plenty of time to get there and back without rushing or stress.
• If you've done most of your cardio on the 'mill, bike, or elliptical, start with easy-to-moderate effort runs, especially if you want to take your workout to the trails. Your muscles will take time to adjust to the change in terrain, so it's a great opportunity to find a running partner and simply take in the scenery to start.
• Get creative. Most parks have playgrounds, which you already know I use to do resistance when running with my daughter. Circuits can be done just as easily outdoors as in the gym, so pick a distance to run to, stop and find something to do an exercise on, then run to the next stop and do something different. Can't find something to climb on or hang from? Push-ups, planks, squats and lunges are great, too.

We are creatures of routine and habit. Anything that shakes up our predictable schedules can easily throw us for a loop. But with a little thought, you can maintain and improve your fitness just about anywhere. Just remember, even the "best" workouts and modalities out there are useless if you don't actually push yourself.

What different or challenging workout did you try that you thought you'd hate, but wound up enjoying?
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And now, how about some music to sit and go nowhere to?

Tuesday Night Spin: Long Road to Nowhere
1. "The Power is On" The Go! Team - Warm up, flat road, alternate lead leg 1x each side.
2. "Magic Carpet Ride" Steppenwolf - Add a gear, start seated in position 1 for one min, take it up to 2 for one min, then out to 3 for third minute w/ an additional gear. Have a seat and repeat the cycle, 30s. each position.
3. "Drive In Drive Out" Dave Matthews Band - Add one more gear to get on your first hill. Climbing moderately, take it out to position 3 and push a little harder each chorus.
4. "Shut Up and Drive" Rihanna - Take a few gears off, back to light resistance (make sure you still feel like you're pushing some to maintain momentum). On the beat for the verse, spin ups @ double time on the chorus.
5. "Right Here, Right Now" Fatboy Slim - Add at least 3 gears back on, taking it up to medium-to-heavy resistance (pedaling in the mud). Find the beat and hold your cadence on a steady climb. Position 1 for the first half, take it up to 3 with one more gear for the second half.
6. "Cupid Shuffle" Cupid - Light resistance, not flat road resistance - keep something under those feet! Choreographed "shuffle", alternating from pos. 1 to 2 to 3, each cycle shorter than the previous: 30s/20s/10s/5s, finishing with changing every 4 beats.
7. "Ride" - The Vines - Flat road "flush out", ride fast with optional spin up on the chorus.
8. "Like a Pill" - Pink - Add 2-3 gears back on for runs in position 3 on the chorus.
9. "Turn the Page" Metallica version - Heavy long climb, starting seated @ medium resistance, adding a gear each chorus 'til we need to stand, then another gear or two in position 3 if we can. Keep the pedal strokes smooth and at 60rpm.
10. "Dog Days Are Over" Florence and the Machine - Take a couple gears off from your highest resistance. Working our way back down the hill in position 3 on the verse, taking a gear off and trying to pick up the pace a little in position 1 for each chorus until we're back to light resistance.
11. "Stop" Matchbox 20 - Light resistance, run it out to the finish.
12. "Somewhere Only We Know" Keane - Flat road cool down.
13. "Traffic in the Sky" Jack Johnson - Stretch.
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Sunday Funday - (mostly) picture post

"There's no such thing as a free lunch," is something I've heard quite often, but truthfully speaking: When you get a day off that you would normally have to work, it does kind of feel like you won a free day.

Today, I got my "free lunch" by not having to work brunch and getting to play with this crazy girl all day instead:

The playground was her "castle", and every time she sees a camera she yells "CHEESE!" so this time,
she yelled "Castle Cheese!"

Later, at another playground, she practiced her sweaty, sand-covered pageant wave.

BONUS, I got to log 9.2 miles in a blistering 72 minutes. Literally, there may have been blistering. I'll spare you that fugly pic and trade it for this one instead:

If my foot were an emoticon, it would be >_<*

There's nothing really *wrong* with the foot, which is to say I have yet to bother getting my suspected plantar fasciitis confirmed with an actual diagnoses from a real, live doctor. Of course today, toward the end of my run I had a fun new pain on the ball of my foot, toward my instep. Please, oh please don't be a bunion trying to form. My feet look bad enough in cute shoes, with my awkwardly large pads spilling over the sides of just about any dainty sandal or wedge.

At least I'm not the only person with this problem.

It's not really that bad, this is just the best way for me to apply compression to my arch and ice it at the same time with a lunchbox ice pack that doesn't form to my foot at all. Which has me thinking... are there any ice packs out there (other than the gel kind, which my dogs LOVE to find if I leave them out and try to eat the blue stuff inside) with a more ergonomic design for feet? Off to Amazon.com...

Here we go:

Cold One Plantar Fasciitis Foot Wrap

I need something that I can just put on my foot and still be semi-mobile with. When it comes to choosing to ice with my foot up for 20 minutes and having the opportunity to ice while I still get stuff done (unlike right now), I think this wrap might be the way to go!

Despite this slight setback of discomfort, it has been an awesome day. Besides playing and running hard, we got to go to a nearby neighborhood festival and decided to hit up Fruttela for a froyo fix before we ended our busy day. Totally better than ice cream, even with the cookie crumb toppings, right?

How was your Sunday? There were lots of races today- did you run one?

How do you ruin your healthy frozen yogurt? For me, it's any Oreo-esque topping, cookie dough, or marshmallows.

Lovely Blog Award!

While "Concrete And Coffee" has been up for a while, it's only been in the past few months that I've been posting seriously and attempting to expand my reach in the fitness community and to those looking for (mostly) healthy living tips, inspiration, and a most importantly, a laugh. :)

And I have to say, it's hard! I feel like there are definitely days that I spend as much time trying to blog, tweet, post to the book of faces and network about all things relevant to running and fitness as I actually spend running and keeping fit!

So I am completely flattered and honored that Marcia of Marcia's Healthy Slice nominated CNC as One Lovely Blog! You should go check her blog out: She always has lots of interesting health and nutrition tidbits to share and is just a generally nice, sweet person!


The Rules:
* Post the award logo and picture on your blog and link back to the person who nominated you.
* Tell seven things about yourself.
* Nominate up to 15 additional bloggers whom you think deserve the award.
* Post a comment on the blog of each nominee to tell them they have been nominated!

First, seven things...

1. Despite his reputation as a serial engager/husband, my celebrity crush is Ryan Reynolds.

And hello, he's run a marathon!

2. I have never broken a bone, except for maybe a toe, which is unconfirmed.


3. I did break just about every rule in some way or another (except for smoking) while pregnant.

You did what???

4. If calories and sugar were of no consequence, I'd eat Cinnamon Toast Crunch all the time.

5. It takes precisely 13.4oz of coffee administered within 15-30 minutes of waking up for me to function as a normal, amicable human being.

6. I have yet to watch an episode of "Parenthood" without crying.

7. Don't tell my sister, but after scoffing at her Alec Baldwin obsession, I've watched enough "30 Rock" that I'm finally starting to get it.


[source]

Next, my blog nominations:

Jen - Who trains like a mother and chases a toddler, too.

Katie - She got to meet Chrissie Wellington!

Beth - Duh.

Mel - Mom of TWO toddlers and Stroller Strides instructor. A Jedi of a fit mom, in my book.

Amanda - She runs, bikes, coaches, and got to run with Joan Benoit Samuelson!

Pavement Runner - I can't find a first name for him. I guess he likes it that way. I can tell you that his race photos are very similar to that of the "ridiculously photogenic guy."

Monica - She just did the Reach the Beach relay and has me itching to run one now, too.

Heather - Another "duh". This tough chicka is just awesome.

Kelly  - Wellness coach and contributor to runningrunners.net. Also a mom of two little ones!

I'd love to nominate like a million other blogs, and even people who don't "blog" regularly but who work hard and inspire others, but the Little Miss is starting to yell at me to "Stop typing, Mommy!" So that's my cue to wrap this up.

Got something to say about running, fitness, or life? Have a story to share about your own progression from flab to fab? Keep writing. While I initially starting posting more often because I got the notion in my head that I could eventually train and blog from home instead of wait tables, I think it's having to balance a physically active job while remaining physically active that is something a lot of you can identify with. Would I love to receive free samples of Nutella to review and give away? Absolutely! But even when I reach the point of getting free products, I probably still won't be able to quit my day (and night) job. And right now, I wouldn't necessarily want to. It's what makes me tough and reminds me to constantly aim for that sense of balance.

Do you have a blog people should be reading, or follow a blog I should follow too?

Recipe of the Week: Mango Pork Tenderloin

Remember the dish I taunted you with earlier this week? It's definitely a "make ahead" kind of meal but what's great is that I prepped everything and go it in the oven, then had plenty of time to run while it cooked. Here it is:

Step One - toast your spices. 1 tsp coriander seeds, 1 tsp annatto seeds (aka achiote), 1 tsp black peppercorns, and 2 tsp (more, because they're larger) Jamaican allspice seeds. Toast over low heat 'til the kitchen smells awesome.

No Smell-a-Vision here, but trust me, toasting = best flavor ever.

Once nice and toasted, grind your spices in your coffee grinder. Alton Brown will tell you to use separate grinders for beans and for spices, but I have a metal grinder that doesn't leave a lingering aroma between uses so long as I wash it well. Combine ground spices with 1 TBSP each honey and olive oil and 1 tsp. each of  molasses and lime juice. Last, add a generous pinch of salt (about 1 tsp). This should form a nice gooey paste.

Next, we deal with the meat.

Preheat an oven safe nonstick skillet over medium heat and add 1-2 TBSP olive oil. Take a 1.5-2lb cut of pork tenderloin and cover it entirely with your seasoned paste. Get into it- make sure your seasoning gets into all the little cracks and crevices. This will feel dirty, but maybe you can do it when no one is looking. Once coated, dust the tenderloin with flour until completely covered. Place (carefully!) in hot pan and allow to sit for a couple minutes on all sides until completely browned, like this:

Not as dirty as it looks, I swear.

Remove your meat and set aside, loosely wrapped in foil while you start the fresh ingredients. To your hot pan, add 1 diced onion (Spanish is best, as it will get nice and sweet). Add a dash of salt to season and cook until most or all of the onion is translucent or lightly golden in color. Next, add chopped bell pepper and mango. Stir frequently to keep mango from sticking and cook until you notice your fruit and veggies starting to brown.

Sweet + Savory = YUM

Make space in the middle of your oven-safe skillet to place the pork back in the pan. Add one 14.5oz can of diced tomatoes, one clove of garlic, minced (I used Hunt's fire-roasted tomatoes with garlic to save a step), one 14.5oz can of black beans (rinsed and drained) and 1 cup of low-sodium chicken or vegetable stock. Bring the juices up to a simmer then cover tightly with a lid or foil and place your skillet in the oven for 2-3 hours.

Check for doneness by pulling at the pork with two forks. Comes apart easily? You're done! At the shorter end of this cooking range, you'll still have a touch of pink in the middle of your tenderloin.

You can enjoy this as is - just slice your pork and spoon the mango-y onion-y goodness over top, or serve it up with some warm tortillas or over some rice.

I get zero points for presentation here, I realize, but I should get at least a thousand points for taste.

Someday, I'll get a real camera and make you really want to make this food :)

Ingredient shopping list
One 1.5-2lb pork tenderloin
Whole coriander
Whole peppercorns
Whole Annato/Achiote
Whole Jamaican Allspice
Salt
Flour
Honey
Molasses
Olive Oil
Onion
Mango
Bell Pepper
One 14.5oz can tomatoes
One 14.5oz can black beans
Chicken stock
-optional-
rice or tortillas to serve

Suggested wine pairing: Alamos Torrontes.



Suggested beer paring: Shiner Ruby Redbird.


This meal is best consumed post-exercise, as it will make you want to recline to digest for the rest of the evening. It is especially good following a strenuous trail run. Enjoy!

Wednesday Wish List - gettin' ready for the pool

It's getting hot out there, or for those of us south of the Mason Dixon, it's been hot already for about a month. Are you ready for bathing suit weather?

I'm starting to get a lot of those bathing suit body related questions. Someone will approach me after class and ask, "How do I get rid of THIS?" as they pinch whatever excess skin and fat they want to burn. I don't want to dishearten them by telling them the hard truth - that you can't choose where you gain or how you lose - but I can give them what I feel to be the best formula to reveal the fit body that is inside all of us.

#1 Lift. Now, even today I hear women (and even some guys) complain that they don't want to hit the weights because they don't want or need to "bulk up." Well if you're one of those people who has that fear of turning into the jacked-up meathead with protruding veins, try to shake that image from your minds. The people in the gym that look like they stepped out of a bodybuilding magazine have been doing a very specialized routine that will not apply to us average Joes and Janes. If you haven't started doing this already, you need to be working "The Big 10": Up top, that's the chest, back, shoulders, biceps, and triceps. Down low, that's your abs, back, quads, hamstrings, and calves. If you've never picked up a dumbbell before, check out the terms and descriptions here and hop on YouTube to see some demonstrations. Already have a gym membership? Go to the trainer's desk and ask someone to show you around the machines. At most good gyms, they should be happy to do this. If they try to sell you a personal training package, don't give them the cold shoulder, either. It might be something worth considering at least for a  month or two to get started until you are comfortable taking over your own routine.

#2 Move. Muscles have a high metabolic rate, but that won't show if you have layers of fat over top. You need to incorporate 30-60 minutes of some cardiovascular activity into your routine to help those muscles keep the burn going.

#3 Move faster. The old thinking used to be that there was a specific "fat burning" cardiovascular zone that was the ideal range to remain in for optimal results. This range does not typically require intense efforts, the idea being that if you work at a lower rate your body will only mobilize its fat stores for energy. The problem with this is that while a higher percentage of calories burned come from fat at lower intensities, you will still burn more calories overall if you can incorporate some bursts of higher levels of activity. And ultimately, if you burn more calories than you put in, you WILL lose weight! So once you get a grasp on simply moving a little bit each day, push your self to move a little bit more.

#4 Rethink how you eat. Now, I'm not going to tell you to try this diet or that... but just think for a second before you eat. The tricky thing about hot weather foods is that they are ALL the wrong things for a summer body! Sure, it's Bud Light, but how light is it when you drink five of them? Hot dogs, potato salad, chips, some goopy "blueberry" pie covered in whipped cream? About the healthiest thing I see on most picnic tables or baskets is watermelon. The rest is just.... blech. Clean up your act a little and pass up those mystery meats for something a little better.

Alright, already done steps one through four? Let's do a little shopping...

I need an athletic-style swimsuit that's got a little bit of sex AND flex appeal, if you know what I mean. But it's hard to find the middle ground between this:

    And this:

I want to look sporty and somewhat modest when I'm at the pool with my toddler. No need for the pre-teen boys in the neighborhood to gawk. But I work hard for this body and I do want to rock it, just a little. Maybe this:

Or this:


I really like the TYR suits (and their prices). Plus, they look like they'd stay put if I dive in or go all-out with a cannonball :)

Are you ready to bare it all at the pool?

What do you do to get your birthday suit ready for your bathing suit?

Funny Thing About Trail Runs...

I'm going to go into my playlist vault for spin class tonight and instead share about my trail run yesterday. As the hubby and I both had yesterday off, I was able to make a kick-ass meal (recipe to come Thursday) and get out for an awesome (and steamy) trail run.

First, there was the obligatory Memorial Day pool party. We attempted to join our neighbors at the Y for some kiddy play time, but that was short-lived. Too many children, and not enough grown ups to yell at them to stop using their wake boards as paddles to whack each other with. Also, the Little Miss did not understand that to be in the pool to swim, she needed a little help, which she didn't want. So we went home for a nap...

The face of a broken heart :( Maybe next time, sweet girl.

I took advantage of nap time to prepare the feast for dinner. Here's a teaser:

Slow-roasted mango pork tenderloin. Knife optional.

Okay, now onto the running part.

I decided with the few extra hours afforded to me by having a hubby willing to stay behind (playing PS3) while I head out for a run, I'd leave the heat of the pavement for the woods. Off to Kennesaw Mountain, where the plan was to do most or all of a simple out-and-back trail.

The funny thing about out-and-back runs, is that the "out" typically needs to be the same as the "back." Whoops. It had been a while since I'd run in the park on my own and sure enough, I went the wrong way. Miles that were supposed to be logged on a wide, slightly rocky but mostly packed trail wound up taking place on tricky switch-backs with rocks, roots, and boulders.

[source]

Of course, being as hard-headed as the stones around me, I plugged on thinking, well, I've already gone the wrong way for this long, may as well keep going!





And I'm glad I did.





Sometimes, when I hit the roads the only thing I'm focused on is the end of the run. I put on my tunes, skip the quiet tracks, and push the same pace from start to finish. The great thing about trail runs - even the wrong turn ones - is that you're forced to change and adapt. It's practically impossible to maintain the same pace for the entire run, especially if you find yourself scrambling up a steep, rocky climb, such as I did yesterday. But what you lose in pace you gain in amazing views and calming seclusion. Yesterday was some good "zen" running for me and it's something I'd like to try to get back to at least once every other week.

Among the obvious reasons why trail running rocks, there were some great non-running highlights:

* I saw a fawn dart across the trail about 30 feet ahead of me, which was fascinating. Then I saw what I assumed to be its mother staring me down a little further back. That was a little frightening. I stopped still in my tracks and waited for both to retreat back into the woods to avoid getting trampled.


* The weather was still hot, but a good bit cooler than in the city. For a girl who fries to a crisp if she puts on anything less than SPF 50 sunscreen, retreating to the cover of the trees is a nice break from running in the [almost] summer heat.


* While the trails were pretty quiet, there were a few couples and families out there, which is always great to see. I think that families that start off active together, remain active together. The best was seeing two pregnant couples hiking together.

* I did get a chuckle though at one other young couple. It seemed like they were maybe dressed for something else (a movie date, maybe) but decided to go for a hike instead? I'm talking about jewelry and make up on her, nice button-up shirt on the guy, both wearing perfume and cologne, as far as I could tell. I wanted to say, "Hey guys, there's horse s**t on the trail. I don't think you need to worry about how you smell."

Do you have a great trail run you love to go on?

What's the funniest/scariest/weirdest thing you've witnessed in the woods? (keep it PG-13!)

Memorial Monday: Memorial Day Motivation and Making it Through the Heat

I know I usually brag about my Mondays off, so I hope you're actually enjoying in the day with me. Of course, this being Memorial Day, I feel somewhat obliged to have a somber moment and give my heartfelt regards to those of you who have a loved one overseas, or have lost a loved one in battle.

With that said, if you do have this day off, I hope you are getting out there and enjoying it however you can!

We have the day off together as a family, now that my girl's grandparents have graciously returned her to me. I had my doubts that I might get a letter written with suspiciously good penmanship for a 2-yr-old stating that she would not be returning for the rest of the summer. But she came home and I couldn't be happier to have my sweet girl back. Sure, it's been nice to go about my daily routine without having to wrestle with twisted seat belts, negotiate which stuffed creatures stay home and which can come with us to the store, and drinking a whole cup of coffee each morning while still warm, but I never could shake that "I should be doing something feeling".

It's kind of like sitting in a bustling room when suddenly the noise drops out in one of those weird moments when everyone has reached a lull in the conversation. The quiet after all the noise feels... awkward. It doesn't fit. That's how I felt after a few days without her here.

Still, the time apart always gives me something new to appreciate about my awesome child. To me, she's the brightest kid on earth (naturally), but it's great to get her back and to hear so many other people say the same thing. When I'm facing a tough day, all I have to do is think about getting to see her after my shift or the next morning when she comes into our room to jump on us (like she did today). I often wonder how our men and women in uniform can stand being apart from their families to fight other peoples' battles. But if it were me, fighting for what I stand for to provide for my girl, I would do whatever it takes to make sure she has the best future possible. How could I not? Just look at her!

How did I go nine days without this face??

On the running front, it's getting steamy out there. It's that time of year when I need to consider buckling down again to do my runs earlier in the morning or retreat indoors to the treadmill. I'm still in base-building mode for whatever Fall race I settle on, so working around the heat (or braving to run in it) isn't so much of an issue. But as my mileage increases I know I'll have to be careful with my runs. Some running-specific complications include (from Runner's World and my handy-dandy exercise physiology notes):

• Cramping. We all know an electrolyte imbalance can cause us to cramp, but for me this is not limited to the muscles of my legs. One of the more uncomfortable side-effects of running in the heat for me is that my digestive muscles cramp, sometimes for a few hours following my run. I hope I'm not alone.
• Higher heart rate for the same pace and distance. Ever sail through a run at race pace on a cool spring day, only to find yourself sucking wind a month later when the temps start to climb? Simply put, as our internal body temperature rises, we need more O2 to keep our bodies moving. More O2 means our hearts have to work much harder to pump oxygenated blood through our bodies. Well-conditioned runners will have to decrease their work load regardless of ability to remain within their target HR range (American Council on Exercise).
• The ambient temperature is not an accurate measure of how hot it REALLY is. Heat indexes can exceed 90 degrees, or even push 100 even when your thermometer is still reading just 85. It's the humidity that makes it hard for your body to cool itself off, because your sweat doesn't evaporate. Running in the heat AND humidity is dangerous for any runner.
• If you've had a mild spring or been exercising predominantly indoors, do not dive head-first into a big training run in the heat. It takes at least a week to become acclimated, so start with just 15-20 minutes outside a day and slowly build from there. Don't forget to bring fluids!

This evening looks good for me, heat-wise:

5 PM

 

85^°

Partly Cloudy

FEELS LIKE:

86°

HUMIDITY:

47%

6 PM

84^°

Partly Cloudy

FEELS LIKE:

85°

HUMIDITY:

49%

7 PM

83^°

Partly Cloudy

FEELS LIKE:

84°

HUMIDITY:

51%

So while dinner slow-cooks (I have a vision in my head for some mango pork tenderloin- recipe to come if it's successful!), I think I'll hit the trails this evening for a solid 8-10 miles.

Happy Memorial Day and Happy Running!

How are you going to enjoy your 3-day weekend?

Working Parent's Conundrum

To live, we must work. We don't aspire to live beyond our means but do enjoy the occasional night out. We could live on one paycheck and never do anything outside of the house, but my daughter is more than ready for preschool. We don't even need a bigger home, now or in the immediate future, but it would be nice to save up for a down payment on something we can own. So we work.

And honestly, I like to work. Sure, every now and then I have to content with a grumpy guest, crazy kitchen, or shooting myself in the foot with my own fallibility. Still, the nature of the food and beverage industry is that it's unpredictable, very dynamic, and - let's admit it - not for the sanest of people. I like the challenges of working in that kind of environment, and I never claimed to be of 100% sound mind, so really, it's quite a good fit.

But I can't do it forever.

First, let's backtrack to what got me here to begin with.

I started college a year after graduating high school. I was a bit lost after graduation so I gave myself a "float year" to just work and be an irresponsible teenager. I wanted to date, go out, drink coffee into the wee hours of the morning, and go to open mics. There was a bit of drinking, too. Sometime during this period I eventually calmed down and found myself drawn to the field of child care. I honestly don't remember what made me gravitate toward letting screaming toddlers run around me eight hours a day, five days a week, but that's what I ended up doing for five years. I took classes on program design and early childhood development to be able to demand a higher hourly salary (which, compared to a "real" job, is still laughable pay... just so you know, whoever is watching your kids isn't making shit) and to better understand the little hellions I was in charge of. But eventually, I was burnt out.

When I moved to South Carolina to start my family life as my husband's wife, I knew I needed some more credits under my belt but was unsure what I wanted to do. I had recently undergone my own kind of fitness and wellness revival, having realized that to do everything I wanted to do - which in NY, was work, go to school, and play in a band - I needed to treat myself better to have more energy. So I wanted to take this new-found passion and switch gears entirely. I decided to start taking classes in general sciences and start waiting tables for its flexible scheduling. Four semesters and one terrible restaurant job later, I was no closer to my goal, but DID know that if I was going to wait tables, it needed to be in a respectable establishment.

I took another half year or so just to work and run. I trained for and ran some races and worked. I was getting in the best shape of my life but there wasn't a formula behind my methods, or a method to my madness. I wanted to learn more about the physiological changes I was seeing to better develop my own training regimen and maybe, someday, help others. So I went back to school, again, entering a one-year personal trainer program.

I wasn't convinced initially that I wanted to enter the field full-time until I learned of the need for qualified professionals. I'm sure you've all seen the creatine-chugging meat heads that pose as trainers at big box gyms. It was the goal of my instructors, and many other influential trainers in the industry, to make personal training equivalent to other licensed health trades, such as massage therapy, chiropractics, and physical therapy. Their passion really woke me up and I knew I wanted to be a part of this fitness revolution.

Then, I got pregnant.

Granted, this was *somewhat* planned. I was ready to have a child and we hadn't exactly prevented it from happening. Ideally, I would have finished my program beforehand and maybe even landed a job in a gym. But my Little Miss came along the summer following my completion of the program and while I possessed some skills necessary to train in certain gyms, it would be a while for me to truly complete all necessary steps to the process to get all the qualifications most reputable gyms require. When I learned I would need to shell out another several hundred dollars for a certification from one the top-four accredited certifying bodies (ACE, NASM, ACSM, or NSCA), I put the brakes on my goals yet again.

Truthfully, I didn't have to. I could have plugged away and probably started training before my little girl even turned one. I had set up my own roadblocks though: Not enough time, not enough money, I didn't want to put her in daycare, nor did I want to call on her grandparents to watch her every day of the week (as much as I'm sure they would have). In hindsight, I don't really regret staying a server, as it afforded me the opportunity to raise my daughter and be her primary caregiver. We bonded better than I had even imagined on that first day that I got to see her face to face. And with all the changes we encountered within that first year after her birth, with my husbands job changes and eventually, moving to Georgia, I'm glad I waited.

Which brings me today. Well, yesterday. I had gone into the gym simply to run (as it was 5:00PM and 92 degrees). I checked in at the front desk with my employee ID when a man standing up front said "Oh, where do you work?" I explained that I was a spinning instructor at another nearby location. "Cool. Do you want to be a trainer?" Yes, eventually, I said. "Why not now? When would you be ready?"

Granted, this job offer was more about the gym's desperate need to have female trainers, but this is now the third time I've been asked to start training where I already teach group fitness. At first, I started putting up roadblocks again, especially knowing they wanted at least 20 hours a week and I did not have regular child care arrangements. But yesterday, the man I spoke with basically said that he'd be willing to go with whatever availability I had. No more roadblocks. Now, I can only say yes or no.

The conclusion to this long-winded post seems clear, but it's something I'm still feeling some trepidation about. I want to do this. I need to do this. Of course, I'm apprehensive about some of the costs associated with working, as you typically want to net more than you pay to work to begin with. But if I don't say I will do this today, then I might not tomorrow, or the next day, or the next. I can't keep myself caught in this holding pattern. Just as I tell my classes: "Don't think about yesterday or tomorrow- they have nothing to do with the effort that you put forth right here and right now."

Time for me to take my own advice.

What are your ultimate goals? How did you get there - or how are you getting there?

Friday Blurbs

Happy Friday! Well, it's more like Hump-day for me, but I'm going to ignore that fact for now because I actually have a daytime shift today and will get to enjoy a Friday night date like a normal person.

First, my "breakfast of champions": Puffins (cereal, not the actual bird) & bananas w/ almond milk, coffee (of course), OJ, and a little vitamin cocktail.

I'm not a huge fan of pill-popping or supplementing with fortified bars, shakes or powders. However, I am also a mom and a mere mortal who has not figured out how to clone herself, which is to say that I can't always put together a full meal with everything I need to eat.

I think most people are wasting their money with those jugs of mega-protein energy powders, and I tend to shy away from people who suggest a new pill for each new ailment. But I do make an exception for a few supplements:

• Daily multi-vitamin: I prefer a low-dose multi, one that I could take two in a day if I wanted to, but one is usually sufficient. It supplies me with lots of essentials that I know I won't get enough of in diet alone, like iron, B-vitamins, and vitamin D.
• Base chain amino acids: Specifically, L-lysine, although there are several amino acids you can find in vitamin form. These amino acids will combine with others that I will consume in my diet to form complete proteins to repair and rebuild tissue (muscle).
• MSM: Methylsulfonylmethane, a sulfur compound that also aids in building and repairing tissue, including muscle, joints, and skin. 

Now, I am not a doctor, so I would not tell anyone else to take these without first getting a degree in nutrition, but I can tell you what works for me. And I can tell you that whenever considering supplementation, I generally feel the simpler the better. If you don't recognize the components in a particular supplement as vitamins or nutrients you might otherwise be able to get from whole food sources, it might be best to skip it!

Are you a pill-popper? Any vitamins you swear by?

Switching gears entirely to the news, did you hear about the students who were sent home for riding their bikes to school? The principle has since apologized and admitted her reaction to this senior "prank" was severe, but it came a little late, as she had already sent the students home, making them miss their last day of school and the "senior walk-through".

What's sad to me about this story is that of all the pranks seniors pull, this was probably the coolest, and hardly a prank at all as they notified local officials they would be on the roads and even had a police escort. I understand that we live in a fear-based society and, let's be blunt, bad things DO happen, but it's sad to think that trying to do something fun and healthy together would be as heavily reprimanded as if they had graffitied their school.

I hope this changes with my and my daughter's generation. I hope we can get back to a place where we form a community with our neighbors instead of secluding ourselves because it's not safe out there. What makes a place safe are the people who take ownership of it, so that our kids CAN ride their bikes to school and play outside.

What's your reaction to this story? Would you let your kids bike to school?

3 Things: Eating On a (Weird) Schedule

It's going to be a super-quick post today, as I'm busy pretending to be all productive and stuff.

I'm a little nuts (of course) and so is my schedule. For several years now, I often don't eat dinner until 10PM or later at least half of the week. On those days, I have to be especially careful how I eat from the time I wake up until when I leave for work, especially if I need to work out in that timeframe, too. So today, I figure my "Three Things" could be what I've had to eat so far today.

This morning started off with a great spin class. Of course, to make it great I had to make sure I had energy and to do that, I had to get some quick, easy-to-digest calories. I don't like to eat a huge meal, so I instead break my breakfast into two parts:

1) Breakfast I.

What: Six oz. Silk Almond Milk and half of a peanut butter pretzel Clif Mojo bar.
Why: Easy-to-digest yet filling carbs via oats and pretzels in the bar, protein and antioxidants in the almond milk.
When: Half and hour to 45 minutes before my workout (8:30), then the other half of my Mojo bar immediately following the gym (11:00) to refuel after an hour of spin and 30 minutes of upper body and core resistance.

2) Breakfast II.

What: Handful each of raspberries, blueberries, and sliced strawberries with about six oz. Greek yogurt. I just tried this Greek Gods yogurt and it's delicious but the strawberry honey flavor does contain full-fat yogurt, so watch out for that. I'd suggest opting for fat-free plain and adding your own honey.

For good measure, I added some manganese with some toasted pine nuts (which, as I've already shared, I love on everything!)

Why: Protein from the yogurt, vitamins and nutrients from the fruit.
When: Post-gym, pre-dog walk (11:30).


3) Lunch

What: Grilled turkey, egg and cheese on Arnold Health-full 10 Grain Bread. For a little zip, I used some chipotle Gouda. Hot spice is a great way to add variety to your plate without a ton of extra calories.
Why: Protein (again!) + complex carbs to tide me over until whenever I might eat again, which is I-don't-know-when.
When: As late as I can get away with eating it and still have time to brush my teeth before work (3:00PM)

The name of the game for me is to reach satiation without feeling like I need to curl up and take a nap. My meals and snacks almost always consist of protein and complex carbs for the sustained energy they provide. And of course, I'm drinking water throughout the day because if I DO get hungry later (very likely), I don't want to be dehydrated on top of it.

What's on your plate when you have a full plate?

To Lead or Be Lead, That is the Question.

Last night's spin class was killer. Great turn out, good energy, and lots of sweat. I took my own advice and and cranked it up a notch for a few of the drills, adding two gears at times when telling the class to add one. Effectively, I want to train my legs to push harder and faster in a higher gear, which I certainly can't do if I'm tentative with the resistance on an indoor bike.

The tricky thing about teaching class, though, is that I not only need to shout out instructions and physical cues, but I need to gauge how hard the class is working and use that to determine if I stick to a drill as I originally planned or make modifications. In doing so, I sometimes might back off my own intensity. But since my class is also my workout, I need to find that balance between guiding my class and pushing myself. Of course, I can only work hard to a certain extent: if I'm gasping for air and crimson red in the face, I imagine that wouldn't leave a good impression on my class.

[source]

I recently picked up a few Thursday morning classes, which seem to be small and quiet. I realized last week I was going to have to change my style for this small handful of people and perhaps trade the Flo Rida and Foo Fighters for Peter Frampton and Fleetwood Mac. This class would be an example of when I might need to dial back my own intensity to better lead the class, several of whom seem to be new to the class, new to the gym, and generally unsure of what they are doing there. I would not be doing my job if I were to intimidate them out of the room.

Have you ever trained with a group or met up with another runner who you had to adjust your intensity and pace for to better lead them?

It's hard sometimes, to swallow your pride and stuff your ego for someone else's workout, but it's why I am an instructor. And often times, friends rely on each other much in the same way for group rides and runs. You wouldn't want to turn every run into an easy run for the sake of your training partner, but I think it is a good experience to put your goals aside for a moment to help encourage your friend and push them to their own next level.

Because I'm sure we have all been there before: Struggling, gasping, dying to quit. Maybe you were dragging behind on a group run and someone doubled back to keep you company. Maybe you were attempting a first ever group fitness class and considered throwing in the towel because you couldn't keep up, when the instructor made a poignant and inspirational comment to keep you going. Maybe you were about to give up on a workout because the alarm went off too early or you were too tired after work, and your spouse, friend, or parent reminded you of how important you said it was that you exercise that day no matter what.

So take a cue from your instructors and find someone you can lead, even for just one workout, on their fitness journey. You don't need a degree in exercise science or a certification to train to be a motivator and a positive influence. We are ALL teachers, in some way!

Who has been one of your biggest motivators?