More Treadmill Workouts

By now, it's probably pretty nice outside. So, you're itching to get outside for your next run.

BUT - this time of year also can bring some cool and rainy weather with it as well here in the Midwest. In this case, this article from Amanda McCracken of D3Multisport.com will give you some treadmill workouts to consider.

If forced indoors this time of year, it's always good to have some variety for a good treadmill workout. Hills, intervals and fartleks will keep you in shape as we adjust to more consistent runner-friendly weather.

How Long Should You Rest?

How long should you rest between workouts?

We need rest between workouts, but how long does rest between workouts start to have a reverse effect? Generally, after two days, you can start to lose the benefits of your efforts.

Certainly, there is truth to this, but we have to rest our bodies at some point or we risk overtraining and injury. Check out this post by Jen Mueller at www.dailyspark.com to learn more about the effect of rest on the body,

weekend warrior!

Hello bloggies! It is a wonderful day in Des Moines today! The temp is 59...oh my gosh, I can't believe spring is here!

I have been very lazy with my posts lately. Work is getting busier, but I really enjoy blogging, so I am going to do my best to blog at least 4 times a week!

I have been eating really well with the exception of weekends. What is up with that? Why do I think that since it is not a work day I can eat everything I want. I really need to get in control of this. So I am going to rev up for this weekend and conquer all! Here is my plan:

Record EVERYTHING I eat! and post it on Monday
Take a few minutes before inhaling anything and everything
Stay on schedule
Buy new fruits, veggies and meats (grilling season!)
Buy my favorite healthy cereal Saturday morning and eat it when I want a sweet treat! (I love cereal)

With these little goals, I think I can do it.

Do you struggle with the weekend?

Happy Tuesday~
Jen

GOOD HABITS BAD HABITS

Yeah! It is Friday, so happy to be here. I'm not looking forward to the time change, but I plan on sleeping through it :)

The cooler is doing well, I feel a lot better without the processed stuff. I will confess tho, I had some M&M's last night. My brother sent them to me to announce his second child...how can you NOT eat that! They were very yummy, but put me towards bread, so I had 2 slices of whole wheat bread...WHY??? I am going to turn to the GOOD HABITS AND BREAK THE BAD HABITS weekend. Stay on track with eating clean, stopping at 7:30pm and drinking all my water.

Anyway, new day! Here we go :)

WORKOUT: RUN 4.5 MILES OF HILLS OUTSIDE, 50 MIN CYCLE INSIDE (hope to be outside next week)
WATER: SO FAR 57OZ, MORE TO COME

MEAL 1- OATS AND EGGS
MEAL 2- 4 OZ GROUND TURKEY, 1/4 C RICE, SALSA, 2.5 OZ SWEET POTATO
MEAL 3- APPLE, 4 OZ CHICKEN, 1/4 C RICE, 3/4 C GREEN BEANS
MEAL 4- 5 EGG WHITES, SALSA, ORANGE

PLAN
MEAL 5- OUT FOR CHINESE WITH MOM- going for soup and veggies w/ brown rice and sauce on the side

I'm thinking that weekends will be called Salad Saturday and Sunday! See what I can eat on top of Spinach. I'm creating a NEW HABIT!

Don't forget to set your clocks back and see you Monday!!!

SUBMITTED BY JEN

IN THE COOLER

If you have ever heard of Clean Eating, you know what I'm talking about...if not, go get the book or look it up online! It is an awesome approach to eating!!! All clean healthy very low processed foods!!! And I'm on it like butter on pancakes! For the next 7 days, with the exception of Friday night dinner with my mom, I'm going to do my best at being in cooler 1...lucky you, you get to read about it :)

Here is my first day of being "in the cooler"

WORKOUT: 1.5 HR CYCLE, LIFT LEGS
WATER: 70OZ SO FAR

MEAL 1- OATS AND EGGS- CANNOT EVER GIVE THIS UP!- Besides the splenda and skim milk, this is all good
MEAL 2- 4.5 OZ CHICKEN, 2.5 OZ SWEET POTATO
MEAL 3- 4.5 OZ CHICKEN, APPLE, 1/4 CUP BROWN RICE
MEAL 4- 4 OZ GROUND TURKEY, 3/4 C GREEN BEANS, 1/4 C BROWN RICE

PLAN:
MEAL 5- 6 EGG WHITES/SALSA, 2.5 OZ SWEET POTATO, SOME OTHER VEGGIE
MEAL 6- (IF NEEDED) EITHER 1 CUP COTTAGE CHEESE OR A PROTEIN SHAKE

Dairy is not recommended in cooler 1, but I LOVE it and don't want it to spoil either...I'm giving up the flavored yogurt, so I think skim milk and cottage cheese are ok.

I will be back to post again, hopefully tomorrow.

Have a happy day and think natural!

SUBMITTED BY JEN

BE "SMART"

UGH!!! I have been terrible at posting and blogging...how will I ever get noticed if I don't keep it up! It is hard :) It has been 8 days since my last confession...wait, I'm not catholic :)

I was posting today and looking for a picture and found the best one! so I thought I would Blog about the picture I found:
SMART!
SPECIFIC- I'M GOING TO BLOG AND EAT HEALTHY
MEASURABLE- BLOG 4 TIMES A WEEK AND EAT HEALTHY 90% OF THE TIME
ATTAINABLE- YES!
RELEVANT- TOTALLY, WANT TO LOSE THESE LAST 5 POUNDS BEFORE FIRST RACE DAY!
TIME-BOUND- 4 WEEKS, THEN REVAMP GOALS

Here is the low down for today!

WORKOUT: RAN 4 MILES TOTAL, TAUGHT BOOT CAMP FOR 45 MIN, LIFTED FOR 45 MIN- CAL BURNED 1000

WATER: SO FAR 70 OZ- GOING FOR ANOTHER 33OZ BEFORE BED

FOOD INTAKE:
MEAL 1- OATS AND EGGS- STARTED ADDING 5 GRAMS BLACK WALNUTS CHOPPED FINELY- YUM!
MEAL 2- 1/2 C RICE/CORN/PEAS MIX/4 OZ CHICKEN/CHZ STICK/APPLE
MEAL 3- PROTEIN SHAKE- DANNON YOGURT, 1 SCOOP WHEY PROTEIN POWDER, 1 T FLAXSEED, WATER/ICE

PLAN-
MEAL 4- 4 OZ GROUND TURKEY/TACO SALAD-LETTUCE, ONION, SALSA
MEAL 5- 1 CUP COTTAGE CHEESE, MAYBE SOME GRAPES OR A BANANA

I'm going to be SMART and remember that WINNERS MAKE GOALS, LOSERS MAKE EXCUSES!!!

I'M A WINNER!!!!!

HAPPY TUESDAY!

GIVING UP!

This is a little too much today...I'm officially giving up the sweets...or at least doing my best...It doesn't need to be in my diet and I can remove it!!! Here we go :)

MEAL 1- OATS AND EGGS
MEAL 2- APPLE, 1/4 CUP RICE VEGGIES MIX, 1 C BROCCOLI, 4 OZ CHICKEN
MEAL3- 1/2 C TRAIL MIX, 100 CAL ALMONDS, CARROTS/HUMMUS
MEAL 4- PROTEIN POWDER/YOGURT, ORANGE, 1/2 C TRAIL MIX- NOT EATING ANYMORE!
MEAL 5- GILLED CHEESE SAND ON WW BREAD
MEAL 6- OATMEAL- NEEDED A SWEET TREAT

WORKOUT- NOTHING! DAY OFF!!!

WATER INTAKE 66OZ

I'm a little tired, but ready to challenge myself! I can do it!!!