Thursday, March 28, 2013

Not just chicken

Part of my job right now is to work with several people on weight loss.  It helped me lose those last several pounds and I love talking to people about health and fitness.  One of the questions I've gotten several times this week is "what else can I eat besides chicken?"  Chicken is a great option for protein a 3.5 serving (1 split chicken breast) is 30 grams.

But......I really don't love cooking chicken and I get bored too fast when it's what I eat for dinner every night.  I will eat it when someone else is cooking but I don't eat it too much.  Here are some of my go-to protein options.  

Protein Powder: 1 scoop 20 g
Cottage cheese: 1/2 cup 15 g
Greek Yogurt: 1 cup 24 g
1 egg: 6 g 
Cheddar cheese 1 oz slice: 8 g
Deli ham 1 oz: 7 g
Skim Milk: 8 oz:  8 g
Peanut Butter 2 T:  8 g
Nuts: 1/4 c: 8 g
Black beans: 1/2 c 7 g

So as I try to eat 30 g of protein per meal here are some of the meals I've been eating.

Chocolate/pb shake: 45 g protein
12 oz milk
1 1/2 scoops chocolate protein powder
1 T peanut butter

or when I do have time to make my own I use this one
Meat/cheese roll-ups: 30 g protein
3 oz of deli meat
1 slice of colby jack cheese
1 apple

(I don't actually roll mine up...I just chop them and snack on them with my apple)

Taco Salad: 40 g protein
4 oz lean ground beef
1/2 c black beans
2 T cheddar cheese
Romaine lettuce
Sour Cream

Chef Salad: 50 g protein
Romaine Lettuce
1 c. cottage cheese
1 slice colby jack cheese
3 slices deli meat (ham & turkey) 

Greek Yogurt w/fruit and almonds: 32 g protein

Wednesday, March 27, 2013

Ready for Boston

I am getting ridiculously excited for the Boston marathon.   I love that I'm not putting pressure on myself with time and training.  I just want to feel good running and have fun.  Yesterday in the mail I got my runner passport with my bib number on it. 

And even though I won't get to see her race this time (watching her sprint to the finish in 2010 was so awesome) I am way excited that Kara Goucher is doing Boston this year.  I love her!

I finished my last long training run before the race last Saturday.  Since I woke up to snow covered sidewalks I ran 20 miles on the treadmill at the gym.  I had lots of friends there running with me and didn't even get out my iPod.  Just chatted the entire time.  At one point I looked down the row of treadmills at the gym and on one side there were 5 treadmills - 1 broken, 1 empty and I knew the other 2 girls running (both doing Boston).  On the other side I had my 2 awesome running partners then my sis-in-law and her 2 running partners who I know and love.  It was so fun seeing the entire row of strong awesome girls running.  Every single one of us forced inside by the snow.  It all made 20 on the treadmill not seem so bad. 

On the schedule for this week:  
Monday I did 3 miles and crossfit in the morning, then another 5 miles outside that afternoon.  
Tuesday:  taught spin and did crossfit
Wednesday:  5 miles outside
Thursday:  speed work and crossfit
Friday:  crossfit
Saturday: 16 miler

Friday, March 22, 2013

High School Skinny

Today I hit my goal weight!  I decided after Christmas that I wanted to drop a few pounds. Now I just need to maintain.  

I am thinner right now that I was on the day I got married.

But thank goodness I'm not high school skinny.....

I'm focusing on high protein (30 grams - 3 times a day) and eating smarter and the double workouts aren't hurting either.  I also do a lot of supplements.

Thursday, March 21, 2013

War Wound

If you look closely you will see a HUGE chunk of skin missing from the middle of my hand.  Maybe you don't think it looks HUGE but seriously when water hits that baby it brings me to my knees writhing in pain.  I'm lucky I got my hair washed and makeup on this morning after an injury like that.  

Today was a double workout - tempo run and crossfit.  

Before crossfit I ran a warm up mile then 3.5 at a 7:40 pace.  Then crossfit - 15 min AMRAP of 5 pull-ups (thus the missing chunk of skin), 10 box jumps and 15 situps.  I did just over 7 rounds.  Then I finished up my tempo run with 1 mile warm up then 2.5 miles at 7:40 and another 0.5 mile walk. 

This is my last big training week.  I have my last 20 miler on Saturday then I start my tapering.  I can't believe it's almost time to start tapering. 

Wednesday, March 20, 2013

Back in Bed

This morning we did an outside run.  We met at 5:30 and ran 6 miles so we were finished running, stretching and I was back in my car by 6:30.  I'm so used to starting at 5:30 I didn't really think through the timing so we went a bit too early.  But when I got home I put my jammies back on and crawled back into bed for 45 minutes until I had to get the little ones up for school. I didn't fall back asleep but it was great to lay there relaxing and warming up.

Tuesday, March 19, 2013

So sweaty

Which is worse my boob sweat or the fact that with a hat I sometimes look like a boy?  I can't decide.  At least I shaved....or this picture could be so wrong!

Today's workout:  taught spin & did crossfit

The biggest problem with doing double workouts is the fact that I am already all nasty sweaty before I even start crossfit.  Then the pictures are posted on facebook and I look all beat down.  Ha.

Monday, March 18, 2013

Fun Group Run

It's finally warm enough to run in the canyon.  I love love love running in Provo Canyon.  Saturday was a 16 miler for me and since it's warming up we planned a group run.  It's so fun to run down the canyon and everyone can pick their distance and drop a car off along the route.  The first 4 miles were chilly but not too bad then the next 2 there was a LOT of snow on the trail so we hiked that portion more than run and it was pretty cold.  But the last 10 were beautiful and I finished my run in a tank top happy as could be. 

For some reason my tummy gave me lots of issues after the run.  I haven't had issues in a few years but Saturday was bad news.  Luckily I was fine on the run and it hit about 20 minutes after I stopped.  I drank the normal amount of water and gatorade but because we ran a little later in the morning I ate a half a banana and some peanut butter on toast.  I never eat before I run so I'm guessing that must be what threw my body off.  I won't be doing that again anytime soon.  

Today I did 5 miles on the treadmill before crossfit then another 4 miles after.  This is my last big mileage week before the marathon. 

Wednesday, March 13, 2013

Pink Photoshoot

This morning I ran 9 miles OUTSIDE - woo hoo!  Then came home got this kids off to school then laid back down and actually fell back asleep for an hour.  When I finally decided it was time to get out of bed I got up showered and got ready then put on workout clothes.  It was so crazy to have makeup on and my hair fixed while in workout clothes.  

Today we had a photo-shoot for the Pink Series. I had my first meeting with the Pink Emissary girls. I can already I love them all!!  One of our crew was missing today but I'm sure I'll love her as much I do the other gals.  With something like running to tie us all together it was effortless talking and getting to know each other.  

Sophie came with me and decided to do a photo-shoot of her own with my phone.  I was cracking up after when looking at the pics she took.  Here are a few of my favorites:

Thursday, March 7, 2013

Rest Day

Hooray for a rest day!  My body needed it after the long run yesterday. 

And just for fun a picture of what we look like after a crossfit workout.

Wednesday, March 6, 2013


Confusing right?  That's how I broke up this mornings run.  

I am going out of town this weekend so I can't do my long run on Saturday and the next few days it's supposed to rain so I decided a mid-week long run was going to have to work.  I had to ask my parents to come over and get my kids off to school (since the hubby is out of town) and then figure out my running friends schedules. 

So here is how it went:
3 miles alone run from my house to the running girls house
9.5 mile loop with Traci, Laurie and Kelli
4 mile loop with Laurie and Lori
3.5 miles home with Lori

It was such a crazy way to do a long run - usually I would get dropped off up the canyon and run home or do an out-n-back.  But today was all sorts of crazy loops and picking up and dropping off friends.  I loved it.  It was so different and I thought about it in small sections instead of just as a 20 mile run.  My legs were heavy and tired because I didn't have a rest day yesterday.  But I did it and it's over.  When I got home I took a 10 minutes ice bath and then headed off to work.  I had to get up at 4:45 am to get it all in - so don't be suprised if I fall asleep in my office today.

And just for your entertainment.  Last week right after my 18 miler I headed straight to the Jr high to watch my oldest play basketball - I can't believe I went out in public like this!!

Monday, March 4, 2013

6 more weeks until BOSTON!

I am getting so close - I can't believe that 6 weeks from today I will be running the Boston Marathon.  Last year running was all about getting faster, pushing harder and qualifying.  This year is all about having fun.  I am running boston as a reward for my hard work last year.  I am going to run with my phone so I can take pictures along the way and really enjoy the moment.  I'm still training so that it doesn't take me 6 hours but I love not putting so much pressure on myself.  This time it's about the fun of running.  

Saturday I did 18 miles outside. It was nice to be outside again and off the treadmill.  I ran 6 miles solo then met the girls for 12.  Thank goodness I have friends who will still train with me!  

6 more weeks!!! 

All I have left is to run a couple of 20's, a couple of 16's and then it's taper time.  WOO HOO!!!