2-A-Days

Week 3, Days 1 and 2 of 10K for Pink complete!

Yep, I completed two workouts back to back.

  • 5 minute walking warm up
  • 90 second run
  • 90 second walk
  • 3 minute run
  • 3 minute walk
  • 5 minute cool down

X 4!!

Go Me!

I know over-training is not that way to go. In this case, I am more advanced of a runner than this program has me at so I figured it was okay to push my limits!

 

How was everyone’s weekend? Did you do anything exciting? Me? 3 Buccos games! Those 1st place Bucs, how about that! I also visited the Steel City Pet Expo and took on some organization projects in my bathroom. I have a so many sample sized and full size items that I got for no cost or very low cost, but I feel like I always end up running to the store because I can’t be bothered looking through my messy drawers for what I need. Mission get organized is definitely in full-force! How do you stay organized?

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Baked Cheesy, Chicken and Broccoli Pasta

Baked Cheesy, Chicken and Broccoli Pasta

What you’ll need:

  • Casserole dish
  • 2 cups of pasta
  • 1.5 cups of steamed broccoli
  • 2 cooked, cut-up chicken breasts
  • 1.5 cups of marinara sauce
  • 2 cups of shredded cheese
  • 1/2 cup of Italian bread crumbs

What you’ll do:

  1. Preheat oven to 350 degrees.
  2. Spray your casserole dish with a non-stick cooking spray.
  3. Place 2 cups of pasta (you will need to boil them so they are slightly firm) into your casserole dish.
  4. Add your broccoli and chicken (prior to starting, I cooked my chicken in small pieces in oil and pepper in a frying pan) to the dish and mix.
  5. Then add in marinara sauce, a cup of shredded cheese and a few table spoons of bread crumbs to the mix. Stir thoroughly.
  6. Place in the oven for 25-30 minutes.
  7. With 10 minute remaining, top your dish with a cup of cheese and the remaining bread crumbs.
  8. Enjoy. (This dish also works great as leftovers, but you may need to add a little extra marinara sauce when you heat it up.)

Cool Down Before You Stop!

Has anyone ever followed the 10k for Pink iPhone app? I currently am. While I really enjoy the app and are finding it a great way to build endurance and in the end hopefully I’ll be able to call myself a runner. Right now, I’d say I’m more of a runner when I feel like it or a runner who gives up or says I can’t do it way too easily.

Anyways, the 10k for Pink app always includes a 5 minute walking warm up and a 5 minute walking cool down. I am definitely pumped for the warm up but by the time I finish the actually running part, I find myself not-so-excited to begin the cool down. With an exercise science degree, I know the importance of cooling down but find myself to eager to hit the showers or too eager to move onto my next task for the day or evening. When you are short on time, it seems so easy to just skip the cool down. After all, you did just complete the hard part right? Wrong! Cooling down is important (just keep reminding yourself of that, I know I have to). ┬áHere’s why:

  • Increased risk of injury, Your muscles can tighten up without a cool down.
  • Cooling down helps to regulate blood flow, which brings your body back to its normal state.
  • Is great for mental clarity.
  • Helps with a sense of accomplishment! You’ve completed the entire workout not just most of it!

Whats your advise to those of us who have a long ways to go to consider ourselves runners?

Looking for a challenge? I always am. I’ve decided to go with one challenge a month starting with July 1st. Since, July 1st is right around the corner, it’s time to make a decision.

Here’s what I’m thinking:

What do you think?

Is anyone with me?

 

 

PB Energy Bites

I find blogs a great place to find dinner/lunch/snack/dessert recipes. While browsing the snack section of pbfingers.com, I came across this recipe for peanut butter energy bites. They are delicious and easy-to-make.

What you’ll need:

  • 1 cup of peanut butter
  • 1/2 cup of sugar
  • 1/2 cup of wheat germ
  • 1 egg

What you’ll do:

  1. Preheat oven to 350 degrees.
  2. Mix all of your ingredients together thoroughly in a mixing bowl. The dough is thick, but very tasty.
  3. Place the dough on a greased cookie sheet by the tablespoon.
  4. Bake for 10-12 minutes.

I accidentally ate the dough for the 12th bite, oops!

Question of the day:

  • Where do you find recipes to try?

Foam Rollers are Fun!

I’d like to introduce you to a good friend of mine (if you don’t have one of these already)

Fitness Gear 24 in Foam Roller - Dick's Sporting Goods

The Foam Roller! I got this fitness gear foam roller at Dick’s Sporting Goods for $29.99.

My foam roller is like a $29.99 deep tissue massage that keeps on giving. Although, it’s kind of a love/hate relationship. Likely because it was the result of an injury and trip to a physical therapist.

Foam rollers can:

  1. Can help prevent injury. This is great for accident-prone me! It can help to prevent tight muscles which can leave you prone to injury.
  2. Can help you de-stress. Who doesn’t like a massage? Help release tension build-up in connective tissues.
  3. Keeps you flexible. Flexibility is important in any fitness routine and the foam roller can help with flexibility!

Since I am a terrible self-photographer, check out these images of foam roller stretches!