threeculbersons

Posts Tagged ‘Food’

Non-Training Days

In CrossFit, Cycling, Fitness, Life, Marathon, Road race, Running on October 22, 2012 at 5:10 am

Am I the only one that eats everything in sight on non-training/rest days? I totally know it’s normal but I’ve had no motivation and a huge appetite lately. So, I’m just listening to my body. Truth is, your body really does need rest days. But with that said, I’ve kept up my long runs on Saturdays and added back in a bike ride.

The past few months, here is what a typical day looks like that:

Monday: WOD + strength training, 45 minutes of cardio (bike trainer)

Tuesday: WOD + strength training, 3-4 mile run (tempo)

Wednesday: WOD + strength training, 45 minutes bike trainer

Thursday: 20+ mile bike ride (morning) 4-5 mile run (evening) No strength training

Friday: Rest

Saturday: WOD + strength training, 10+ mile run (8:30 pace)

Sunday: WOD + strength training

My long runs are getting ready to change to Monday as I train for this marathon. I’ve added a lot of HIIT/plyometric strength training to my day, not only because I want to be lean and mean, but also to help with my running. I can already tell a huge difference. Example: I just recently started back on my road bike. Thursday, I averaged a 23mph pace. That’s HUGE for me!! To better put that in perspective. Lance Armstrong was recently in SD to compete in the SuperFrog (half-ironman) Triathlon. He averaged a 27mph pace on the same route I ride out on Coronado. Now, I’m definitely no Lance Armstrong…so I was thrilled with 23mph pace. I credit that to Crossfit and lower body strength training. It works people!!

Ragnar Relay is in 3 weeks…I will be the lead runner and my goal pace is 8:30 for each leg. I absolutely cannot wait to run this. We have a great team, it’s going to be a blast!

I kick off the race!!

This has been my favorite plyo workout, recently…thought I’d share it with you guys. I used an agility ladder and jump rope. You do each move for 60 seconds with a 10 second recovery. Three rounds.

Courtesy: bradgouthrofitness.com

This past week has been crazy busy. My training is about to kick up a notch too, 12 weeks until my marathon. Geez. I’ve been very encouraged by my long runs though. Two weeks ago, I ran a steady 8:30 for 10 miles. This week, I ran 8 miles at a 8:07 pace. I’m kicking myself for not doing 10, but I felt so good after that run. Definitely a confidence booster. So, if you need me, chances are you can find me running somewhere. Until next time…

Me and my boo!

Mind Games

In Fitness, Food, Road race, Running, San Diego on September 30, 2012 at 3:50 am

I set out early this morning for a 10 mile run with two of my best running buddies. Both have pushed me through many a painful runs while marathon training. There is something special about the bond you share with your ‘endurance’ friends. They get it. They understand when everyone else just thinks you’re crazy.

Last weekend said friend and I ran 8 miles, fairly easy.

Danielle, my dearest friend.

This weekend, knowing I should run long, was already in the mindset that I didn’t want to run more than 6 miles. This week starts an intense training month leading up to Ragnar Relay, so I thought I’d take it easy this morning. Nope. Danielle says “I’m running ten”. She is one of the LUCKY few who was accepted in to the Nike Women’s Half-Marathon in San Francisco (SOOOOO happy for her) in a few weeks. It’s a lottery entry, she is stoked to be running it. So, how can I leave her hanging for 10 miles alone? So another friend and I man up and run it with her. Endurance was fine, but my legs hated every step of it. Bricks, much? Especially those last two miles where they were cursing me. Yes, I heard them.  And the red lights, the dreaded red lights. Stopping and going, might as well just shoot me now. Ok, so I might be a tad dramatic…but you get my point. The funny thing is, how many times have I ran 10 miles? I’ve lost count. But I still have those runs where I feel like a beginner and not quite sure how to make my legs move forward. Those are the runs where I have to visualize what awaits me at the finish…

Recovery

A delicious Con Pane cinnamon roll and roasted turkey sandwich. I’m telling you what, you haven’t experienced a deli quite like Con Pane. It makes ANY run worth it! Oh and the San Diego skyline isn’t a bad view either.

Fun in the sun

Took the kids to Coronado to run around this afternoon.

A trick I learned (thanks Holly!) during marathon training to help aid in recovery was to “rinse” your legs using a water hose, as soon as you could after a run. There were many a run, I was standing in my driveway hosing my legs down with ice cold water. But, I swear by it. Same effect as an ice bath, just a tad more bearable. I say that because my legs were sore today and standing in the ocean had the same effect. It was COLD today. But the kids loved it.

Pre-RUN: GNC’s Pro-scuplt and 1 orange.

I’ve also added these bad boys to my supplements.

GNC Triple Strength Fish Oil 1500

Fish Oil

GNC Probiotics Ultra 5 Probiotic Complex with Fiber

Reduces harmful bacteria and aids in good bacteria for digestion.

GNC Total Lean Engergizing Lean Chew

Energy chews

Hope you’re enjoying the weekend!

Clean Eating and Why?

In Food, Life, Weight loss on September 21, 2012 at 6:01 pm

I’ve been asked several times about clean eating and why I’ve chosen to do it. I don’t necessarily look at it as “clean eating” so much as just eating healthy. Not dieting, not starving myself, just eating the right foods. If “clean eating” is something that may interest you, here are a few tips I go by.

  1. READ LABELS! This could be a whole different post on it’s own. But it’s as simple as that. Read the labels for your food. If it has 6-7 ingredients, chances are, you could consider it a “clean” food. Example:

 

5 ingredients. 

Try and educate yourself on the chemicals put in to food. That way when you are looking over ingredients, you can recognize what each one is.

2. Sugar: This could also take up another post. My method with sugar is moderation. That’s all I’ve got for ya. I don’t believe in doing anything to one extreme or another. Obviously eating a cup of strawberries is going to be different than a poptart. 😉 And your body will utilize the sugar from strawberries vs. poptart differently. Sugar naturally is brown, so keep that in mind.

3. Consider the source: “Clean” eating could be summarized as eating food closest to it’s natural state. Some people believe this allows too much wiggle room. But I believe that is the just of it. Example: If you asked a clean eater “if they would rather eat the orange, drink orange juice, or <insert orange flavored processed food>” A clean eater would pick the orange. It comes directly off a tree, making it as close to nature as possible. Buying organic oranges will eliminate the chemicals. 

4.Start With Small Changes: Clean eating shouldn’t be stressful. If the only way you can make the switch is throwing everything processed out, then by all means knock yourself out (not literally). Most of us can achieve clean eating by making small changes daily/weekly until it becomes habit.

Disclaimer: The above tips are just meant as a guideline. Always consult your physician/dietician before starting a new diet. You assume all risks for food you choose to eat. 

So those are a few guidelines I try to consider when choosing foods. There are several different methods for clean eating. I try to eat this way 85% of the time. And yes, sometimes I like to enjoy that processed poptart, only after 50 miles on the bike. 😉 Moderation is key with anything we do.

Have a great weekend!!

Monday’s WOD

In CrossFit, Fitness, Food on September 4, 2012 at 1:28 am

3 rounds…GO!

I was so dedicated today. Got up at 7:30 to workout and have felt great the rest of the day. I started CrossFit WOD’s one week ago and can already tell a difference in leg muscle definition. Yesterdays 250 lunges made todays 150 squats rough.

Abs and FOOD!

Incorporated a great core workout from http://www.blondeponytail.com. Now time for the bike trainer, maybe I’ll get back on the road sooner or later.

Happy Monday!

Trader Joe’s under $25

In Food on September 3, 2012 at 6:26 am

Sunday’s are Trader Joe’s shopping days. I love to see how much stuff I can walk out with, staying under $25.

My Sunday TJ haul:

Not too bad!

  • 4 bananas
  • 3 white potatoes (large)
  • 1 yellow pepper
  • strawberries
  • grapes
  • salad mix
  • baby spinach
  • mild cheddar cheese sticks
  • tortilla chips
  • eggs
  • half & half
  • milk chocolate bar

Everything I needed for this week. What are some of your favorite TJ foods? Personally, I love their tortilla chips (pictured) and authentic salsa. Delicious! I also love their cereals and their milk is the best!

Snack Smart

In CrossFit, exercise, Fitness, Food on September 2, 2012 at 9:53 pm

It’s hard to eat healthy on a whim. Eating clean and healthy does take some time, planning, & effort. The good thing is, practice makes perfect. The more you start planning and incorporating better options in to your diet, it gets easier.

Where I think some people go wrong (and I know, because I’m one of them) is snacking. Whether it’s vending machines at work, or that drive-thru McDonald’s sundae (raising hand)…there are PLENTY of unhealthy options that we don’t have to think about, right at our fingertips. Most, full of processed junk. I’m not going to lie and say I NEVER eat junk, because sometimes I just can’t help my sweet tooth and don’t get me started on Cheetos.

But I’ve found if I plan ahead for my week/meals and have easy grab’n’go choices, I’m much less likely to think about the unhealthy, processed snacks.

What I’ve found works for me is keeping my snacks below 200 calories and trying to snack only when I feel slightly hungry. I’ve found this also helps control the servings in my meals and powers me through afternoon workouts.

A few of my favorite bars.

Tortilla chips/salsa, almonds, and cheese sticks are some over favorites.

When I want something sweet and delicious!

Other foods not pictured:

  • Deli turkey
  • Hard boiled egg
  • Fruits/veggies – small apples,banana,mandarin oranges (my favs)
  • Apple sauce (watch the sugar though)

These snacks will help keep you on the right track each day. Don’t forget to WRITE what you eat down. It will keep you accountable and help you make adjustments.

My workout for today:

I only used 30 lbs overhead. Still TOUGH!

My new favorite Brooks running shorts! Now get to sweatin’!

Homemade Pizza Roll

In Food, Recipe on September 2, 2012 at 1:20 am

Yum!

Not exactly health food, but if you need something quick and when football is on (Go Clemson!) – this meal is for you!

I’ve cleaned it up using mostly organic ingredients:

Pizza crust (refrigerated)

Pizza sauce, oregano, basil, sage, rosemary, garlic salt, & EVOO

Pepperonis 

Parmesan & mozzarella cheese. 

Spices and sauce

I only used about 1/2 can of pizza sauce. Mixed in spices (a shake or two of each) and parmesan cheese. Stirred sauce and spread over crust. Then topped with pepperoni’s and mozzarella.

Before rolled.

Then roll up, brush olive oil over top of crust and bake for about 15 minutes.

Finished product. Not perfect, but definitely edible and yummy!

Sometimes ya just need comfort food.

 

Peanut Butter Love

In Food on September 1, 2012 at 5:53 am

I love peanut butter. I’m embarrassed to say, I could eat it by the spoonful. Do you know what I love peanut butter on most? Waffles! Hey, don’t knock it until you try it! No need for sugar filled syrup either! (or a little, if you want it)

Dinner tonight!

I love sharing new and healthy products that I find. I’ve been dying to try MaraNatha peanut butter, but just can’t bring myself to pay $6. Call me cheap. Maybe I should search for coupons? Anyways, but I saw the Smart Balance brand and thought I’d give it a try.

Short ingredient list!

Typically, an item that has a short and sweet ingredient list is best. That’s the first thing I look for on nutrition labels. The first ingredient is, peanuts. No added sugar as well. So even though not organic, I decided to give it a try. It’s seriously so good! I would recommend it over any brand, especially just regular (Jiff, etc) brands.

So good!