It was my husbands. Yes, you read that right. Luke, the guy who has been injured with debilitating shin splints for months, hasn’t ran more than 2 miles a handful of times since April and arrived in Duluth with a nasty hangover and NO intention of running the race. If your jaw is on the ground right now, believe me, you are not alone. And the story gets better.
Back in October, Luke and I signed up for the Gary Bjorklund half marathon (his first) with the intention of running it together. And in true Luke fashion he set the bar high by claiming that WE would be running it in an 8:06 pace, which would be a PR for me and an incredible first timer finish for him. So I followed his lead and agreed to “Go Big or Stay Home”.
Our training started out great. He was increasing his mileage and staying on track to meet his goal and then in April he started dealing with shin splints and unrelenting knots in his calves and they kept getting worse. By May running was no longer an option. He would have a few good days and could push out 2 miles max, but his dream of us running Grandmas together wasn’t going to happen. But it didn’t stop him from toying with the idea of stilling trying to run it. And as his wife it didn’t stop me from telling him what a bad idea that would be…multiple times…a day.
We arrived in Duluth on Friday and got our race packets. (And here is where we get a little personal so bear with me because, well, I’m human and this is what marriage is all about sometimes) I was very pissed at him for being hungover and making me drive the 3 hours while he slept the whole way up when I didn’t get any sleep the night before, so he was getting the silent treatment. And since I was giving him the cold shoulder, I was positive that his running around buying all the gear to run (shoes included) and picking up his race packet was his way of messing with me. And long story short, I got over being grumpy but I still wasn’t going to give him the satisfaction of bringing up his last minute shopping spree.
Before I left for the bus in the morning, Luke had downed 2 small bananas and was half dressed lying in bed. I went over to kiss him goodbye and gave him his final warning to NOT run and he looked me in the eyes and said “I was really thinking of trying to do it, but my calves hurt just lying here.” I sighed a huge sigh of relief and off I went. And I remember several times along the route wishing that he was there with me running the race. If only I had known that he was.
After I had left, he told my parents (who were up there with us too to run the 5K) that he couldn’t at least try to run. The weather was great, the rain had held off, he had what he needed and he would regret it if he didn’t. So at the very LAST minute he caught the LAST bus, scammed a granola bar off a fellow runner with a whopper of a fib and was the LAST person to cross the start line.
When I finished, I hopped into a porta potty to change. I called Luke to tell him I was done and got no answer. I called my parents and they broke the news to me that he was out on the course running. I WAS SO MAD, SO WORRIED AND *secretly* a little proud, and I’m sure I sounded like a crazy person to anyone standing outside of my porta potty. I won’t share with you the four letter words that came out of my mouth, but I rushed to get dress and find my family. I opened the runner tracker app on my phone to find out that he was at mile 12.1 and he was cruising! We got to the finish line with a few minutes spare. When my dad saw him coming, my heart skipped at least 7 beats. Because I am so short, I couldn’t see him right away. I was so nervous to see him! What if he hurt himself? What if it was a huge mistake? What if he was one of “those runners” and he pooped himself? UGH! But then I saw him. He looked like a runner should look with only a few yards left. Sweaty, tired but still moving AND I CHEERED!!!!!! He turned to me, smiled, pumped his fist in the air and finished STRONG! HE DID IT! HE FINISHED! And he finished his first half in the worst circumstances possible in 2:12.
When I found him, I couldn’t have hugged him any harder. We embraced and the conversation that occurred was just for us. Once I knew he was ok (and he didn’t poop himself LOL) I was so proud of him. I AM so proud of him. Most people wouldn’t have the heart or passion to do what he did nor would they have the courage to try. But not my Luke. He ran the whole race and since he didn’t have his music to listen to, he was able to really experience the amazingness of the crowd (a cool experience I had in 2016). The cheers, the sights, the laughs with other runners and the moment he crossed over the line to become an official half marathoner is something that he will always hold close to his heart. Your first big race is always special and man does he have an awesome first timer story to tell.
You’ve signed up. You trained your tushy off. It’s race day and all you have to do is just show up and run right? Isn’t running a race is just putting one foot in front of the other and repeating that until you cross the finish line? Wrong and nope! Running, like anything else in life has “rules” – both said and unsaid. There are the rules that you have to follow like you can’t hop a bus at mile 1 and ride it to the finish line and expect to be crowned the winner and you can’t cross the line and kick over the timing clock no matter how mad you are at your time. Some races have time limits, gear restrictions and corrals where you have to check in to in order to even start a race. And then there are actual laws that will get you jail time if you break them. PS – running clothed is NOT just a suggestion.
Wow. Who knew there was so much info one had to remember in order to pay to run?
Well that’s not all folks.
There are also the unspoken rules that you should follow when doing a race. You won’t be handed a citation by the running police and taken to runner jail if you break these “laws”, but you may be called some colorful words by your fellow runners if you don’t abide by them. Side note: what would runner jail be like? Would you have to wear crappy shoes and shorts that give you the ultimate wedgie, run for hours on the dreadmill and have all of your carbs taken away? Anywhosers….I decided to put together a list of the do’s and don’ts of running or what I refer to “if you do these things around me while I am racing I will call you an ahole and put a hex on you so you develop the world largest blisters”. Here is my running etiquette list so your next race doesn’t consist of an angry mob chasing you down to take your running shoes away from you and revoke your running club membership.
Pre Race
Do: Go to the bathroom even if you don’t think you have to go.
Don’t: Stop at mile .23 and pee along side of the road.
This rule is mostly for dudes although I have seen women do it too. Guys, I know you are super proud of what the Good Lord gave you, but that doesn’t mean that the whole running community wants to see your junk. If you seriously can’t hold it, then please find a bush or a tree and mark your territory there.
Race Line Up
Do: Get in the corral in which you were assigned or line up near your pace marker.
Don’t: Get into a faster corral or get in the front of the crowd and run (or gasp walk) slower than those around you. Bumping your placement closer to the start line will not guarantee that you will finish sooner. It just means you are going to clog up and slow down the faster runners that have to fight to get around you. Rule of thumb: get near the pacer of a pace that you know you can run. If you pass them and finish faster then yay you.
Running With A Buddy (or buddies)
Do: Run to the side of the road and get as close to each other as possible. Don’t: Spread out as far as humanly possible and take up the entire road. I get that running with a friend may motivate you and push you to do your best, but obstructing the path for a faster runner may motivate them to push you and your friend(s) into a mud puddle…face first. (Note: did I mention that you don’t ever want to piss a serious runner off? They typically run to relieve stress and anger issues)
Stopping
Do: Gradually and safely make your way to the side of the road and stop there.
Don’t: Stop dead in your tracks and hope for the best. This action typically happens with young kids running races and is my BIGGEST pet peeve. If you have to stop for whatever reason, then do it safely for yourself and the other runners around you. I was at a race right after finally being cleared to run again after breaking my foot and a young boy (like 10 or 11) took off sprinting. Well of course after a minute of this he had to stop and he put the brakes on right in front of me. I ended up stumbling over him and tripping. NOW remember, I was just coming back after weeks of not running and I was deathly afraid of hurting myself again so maybe I yelled at him a little too much, but the bugger deserved it. Not only could ne have hurt me but he could have been hurt himself. Also – if you need to look at your phone or change up your music, move off to the side and dilly dally there if you can’t walk and chew gum at the same time.
Eliminating Bodily Fluids
Do: If you have to spit or farmer blow, be aware of your surroundings.
Don’t: We have all been there so if you are all “ewwwwww….that’s gross” then you aren’t a real runner. Blowing snot rockets and hawking loogies is a part of running so when, not if, you do it make sure no one is in the path of your booger beam. No one wants a spit shower so look before you blow.
Water Stops
Do: Watch for them and gradually make your way to that side of the road.
Don’t: Dart in front of another runner in order to quench your thirst. At most large races you can see the water stop coming up for quite a while. If you need to get a drink then slowly and safely make your way to that side of the road. Once in the water stop, reach out for a water and walk if you need to. This is the time when it is expected for runners to walk so if a runner gets pissy at you for stopping, then break the previous rule and spit on their foot.
Running in General
Do: Run in a straight line unless you are maneuvering around other runners.
Don’t: Unless you are drunk (which may be breaking an actual law), don’t zig zag all over the road. If you are passing, be respectful of their space. Don’t bump into them or cut them off. THIS ISN’T NASCAR. If you are just looking for a smoother part of the road and want to move, again watch where you are going and safely move to that part of the road.
Finishing
Do: Cross the finish line and keep moving.
Don’t: Stop as soon as you cross the finish line and rest there. The only time this is ok is if you are at a race where they need to take off part of your bib (then they remove it and your move on) or if you are having a medical emergency. When you are done racing, move out of the way so other racers can finish too. I have been guilty of this a time or two, but once I found out that the food was down a ways from the end of the race, I never made that mistake again. There are 2 reasons I run: For cool medals and for post race food.
RESPECT
Do: Whether you are a seasoned runner or a newbie, if you see another runner struggling – encourage them. Say “looking strong” or “nice job” or, my favorite, yell “free high fives” and give them one. Sometimes getting a little pep talk helps you push through the rough parts.
Do: Also, don’t forget to thank someone who unknowingly carried you through the race. Many times I keep my eye on a runner in front of me. When I struggle, I use them as my motivation to keep moving. If I see them after the race I will always thank them for pushing me. It may be a little creepy as I am gasping for air and shoving post race treats down my throat, but hey I gotta give props when props are due!
Do: Thank the police officers as your run by for keeping you safe. It is because of them that you are able to do what you love…or love to hate. Either way, their protection is a God send.
Do: Thank the volunteers and race staff. They put in a lot of blood, sweat, tears, sleepless night and hella amounts of work to help put together the race. As a race director, you will never know how much a thank you means.
Sorry, but this weather is right around the corner, so why not be prepared for a healthy version of chili BEFORE you are chilly? I got this amazing recipe from a client a few years ago and although I can totally wait for the cold weather that makes me crave warm, comfort food, I couldn’t wait to share this delicious recipe with you!
* 1 tablespoon EVOO
* 1 1/2 cups chopped onion (I use 1 small onion because I’m not a huge onion fan)
* 2 4-ounce cans chopped green chilies
* 1 teaspoon dried oregano
* 1 teaspoon ground cumin
* 1/8-1/4 teaspoon cayenne pepper
* 2 15-ounce cans great northern beans, rinsed
* 1 15-ounce cans black beans, rinsed
* 4 cups reduced-sodium chicken broth
* 4 cups shredded cooked skinless turkey, or chicken
Heat oil in a large pot oven over medium-high heat. Add onion; cook until softened, about 5 minutes. Stir in chilies, oregano, cumin and cayenne. Cook for 5 minutes. Stir in beans and broth; bring to a simmer. Cook for 20 minutes. Add turkey (or chicken); cook for 5 minutes more. Serve.
Got your attention right? Well ease up turbo….it’s not that kind of running naked. Oh no – it’s MUCH WORSE! If you are a runner, you will understand that we are a different breed of people. We have very set routines that can even be classified at OCD. Some of us (I am so raising my hand here) have a set schedule and checklist that must be completed prior to a race. We have our gear that we rely on and if even one small item is missing, it can (in our minds) destroy our entire run. Our run feels “wrong” and without our “things” it’s almost like we are running naked. Before I get into my experience…here’s a little back story.
3 months to the day of me running Grandma’s Half Marathon, I broke my left foot. At the time, there was a huge question of whether or not I would even be running the race. But, I was bound and determined to be back in running shape and with the help of my awesome docs, at week 6 I was given the ok to start easing my way back into running. That left me with about 5 weeks to get my gimpy butt into half marathon shape. No pressure there. Thank God, my return to running was pretty seamless (except for the nasty pimp limp that I developed in das boot). I had very little pain, the miles came easy and it was like I had never stopped. But that was the physical part. Mentally, I was a disaster. I couldn’t find my joy in running. Something that I once loved and looked forward to, became something I dreaded. I kept putting on a happy face and logging the miles because I was lucky to be running again and it was what I yearned to do for the 4 weeks I was in a boot. I should have been happy, right? Nope, I was miserable, tired from all of the training and I couldn’t get that negative monkey off my back. And knowing how much I prayed that God would heal me and get me back to running just a few short weeks ago and now I hated it, left me feeling guilty. And the week of the race I tried so many times to back out. But, I knew I would only be angry and disappointed in myself if I “quit”, so I headed off to Duluth with my Negative Nancy Pants on and one very annoyed hubby in the driver seat (sorry Luke for everything I said and did the past 2 weeks).
Fast forward to race day….
3:55 am the alarm went off and I really questioned what the hell I was doing. I’m not sure what happened between 3:55 and 4:30am, but somehow I ended up on a bus headed out to the middle of nowhere. I had like 4 hours to fill (if you have ever rode the half marathon bus you will understand) so I started my prerace check list
Ipod – check
Earbuds – check
Gum – check
Hammer Gel – check
Running Pouch – check
Put all of these items in the cool new pouch I purchased at the expo – check
Phone – check
Drop bag – check
Extra Hammer gel and gum- how did that get in there? Ok, check.
Put it all back in my bag – check
I got off the bus and took in the view. At that moment I forgot just how much I didn’t want to do the race and I actually got a little excited. The view from the drop off point is so incredible
I got in the LONG porta potty line and started digging through my bag to get my the pouch with all of my essentials and I couldn’t find the the little bugger. I started to get annoyed, so I dumped my bag out on the road and IT. WASN’T. IN. THERE. IT WAS GONE. I LEFT IT ON THE BUS!!!!! SHIIIIIIIIITTTTT!!!!! I actually stared to have a panic attack. I had not run a race without music since 2008 when it was “illegal” to run wearing headphones (man I feel old). I, like most runners, rely on music to get me through a race. Music determines my pace, pushes me through the tough times and keeps my head clear and not focused on the challenge. The next thing I knew, a little voice in my head (that sounded a lot like a dear friend of mine) said “oh girl, there is a reason this happened – what are you supposed to learn from this?” At first I thought I was going coo-coo for cocoa puffs but then I took a deep breath and accepted that there was nothing I could do. I had no choice but to run the race without my music. What was I going to do? Walk home? Thank God, I had the extra gum and hammer gel in my bag – so there was a bright side to all of that. I decided that I had a choice on how I would react to my situation and my choice was to listen to the voice, run the race without being a huge Sally and punch said friend in the nose the next time I saw her.
I put my big girl pants on and when the gun went off, I did what I had to do. I put one foot in front of the other and kept moving. I was so nervous. How was I going to push myself? What would I do to keep myself focused? How would I maintain a positive attitude without someone in my ear telling me not to quit (the theme of my playlist)? At mile 2, I got my answer in the form of Elvis. Some guy, dressed as Elvis, was standing on the side of the road blasting all of Elvis’s hits and shaking his hips. A few steps later a family had set up their own private water station for the runners and a few steps after that a group of people were standing on the side of the road cheering on the runners with signs. And this happened for the next 11.1 miles. And that was it! That was what I was supposed to learn – to experience a race. A running is just putting one foot in front of the other until you reach your end point, but a race is something different. It’s the beauty of unfamiliar territory. It’s the strangers encouraging you to do your best. It’s the people who care for you along your journey. It’s the runners who are a part of your “tribe” for the day. It’s the experience – and it’s one that only YOU can have. And on Saturday, God decided it was what I needed. Of all of the races that I have done, I hadn’t really been in the experience of the race. I came, I saw, I ran and that was it. Yes, I was thankful for the volunteers and the people who came out to cheer on the racers, but I never HAD TO rely on them to carry me through a race. I now have a GREATER appreciation and gratitude for anyone who comes out to cheer on the racers. And had I had my music, I would have missed all of that.
The other lesson that I was about to learn was that I found my joy in running again. And I found it in “the suck” of the race.
The Suck: ie the hardest part of the race where you want to quit, you think you are going to die, your whole body feels like you are running in mud and you contemplate sawing your own legs off with your ear bud chord just to make the pain stop
At mile 11, I hit the downtown Duluth area and I was so over it. I felt like I wasn’t even moving, but I was propelling forward so I knew my legs had to be doing something. I looked down at my watch and I saw that I was on track to beating my previous Grandmas time if I picked up the pace a bit. I won’t go into the details, but those last 2.1 miles were awful. It was beyond suckage. I was cold despite the heat, I was shaking and I had to do everything in my power to not stop and puke. And with all of the damn turns, I was convinced that the finish was “just around that corner”. And when I crossed the finish line, my first thought after I realized I wasn’t dead was “I just fucking killed that”. And I was so proud of the effort I was able to put into a race when I was completely out of my comfort zone. Everything in me didn’t want to do the race, everything in me wanted to quit when I hit a road bum and everything in me wanted to quit when it got really hard. But I didn’t. And when they placed the medal on my neck I had a huge wave of pride knowing I earned it. I gave it my all, left every ounce of my energy on that course and I walked away loving every minute of it.
Each race creates memories. Whether the memories are with you for a life time or simply flitter away a few days later, they are a moments that only you experienced. And with that experience, you have the opportunity to learn. You learn about yourself, what you are capable of and how you can grow from those moments. The memories are ones that you can keep to yourself or ones that you can share with the world. I remember when I posted a blog about how I decided to not let life pass me by while I had a broken foot so one day I could look back and say “Remember when I broke my foot and I still did…” Well, this will be one of the many that I will be able to add to that list. I would be proud to share my story of “The Day I Ran Grandma’s Half In Silence And Had To Actually Be In My Own Head For 2 Hours” to anyone who is up for a great horror story.
Some things can only be experienced to be fully learned
UPDATE: I am officially THE BIGGEST fan of Voyager Bus Company in Duluth. They found the pouch with my ipod and earbuds and are shipping it back to me. OH! My faith in humanity has been restored.
“My kids refuse to eat foods that are good for them”
Today I am going to address the food issue. Whether you are trying to lose weight, gain muscle or wanting to maintain, food is a huge part of the equation. Your diet is responsible for 80% of your results, the other 20% are your genetic and fitness output. So there is a lot of truth in the saying “Abs are made in the kitchen”.
“I don’t have time to cook healthy meals.”
This is THE BIGGEST complaint that I get from clients who want to eat healthier. I understand where you are coming from. We are all super busy! It’s the American way. Rush here, race there. We always find something to fill up our calendars, but not having “time” to cook a healthy meal is a big pile of BS. (Click here to read my thoughts on Finding Time For Fitness). If you have time to sit in a drive thru for 10 minutes, you have time to cook a healthy meal. If you can go to a restaurant to eat, you have time to make a healthy meal. If you have time to throw a pizza in the oven, you have time to make a healthy meal. YOU JUST CHOOSE TO NOT MAKE A HEALTHY MEAL.
Making foods that are nutritious DO NOT take any more time than any other food. Need fast food? How much faster can eating get than peeling a banana or opening a container of yogurt? And although, fresh is always better, but how hard is it to throw “steam in the bag” broccoli in the microwave and hit start? I understand how going through a drive thru or ordering pizza may seem like the only choice when you are low on time, but that couldn’t be further from the truth. You can eat “fast”, easy, healthy food, you just need to be a little creative.
Here’s a scenario for you. It’s lunch time and you are starving. You drive 10 minutes to a fast food joint, wait 10 minutes in the drive thru line, order whatever is on the dollar menu and drive 10 minutes to drive back to work. 30 minutes just to get a burger and fries. Now let me revamp it a bit for you. If you were to take 10 minutes in the morning and make a wrap out of a whole wheat pita with chicken breast (you can buy it pre cooked and cut up for you so it’s easy), leafy greens and avocado and grabbed an apple, you would have saved yourself 20 MINUTES to do whatever you want at lunch break. Healthy and a time saver (PS – you could use those extra 20 minutes to go for a walk. ANOTHER WIN). Same thing goes with supper. A pizza takes 15-20 minutes to cook. In the same amount of time you can cook a chicken breast, steam some veggies and bake a sweet potato in the microwave. Actually , it takes 12 minutes because I do it a few times a week. Healthy meals don’t have to take hours to prepare, you just have to think outside of the box and not go to your “to go” fast and easy food.
Now there are days when you are so busy that cooking is not an option. Been there, done that. Or maybe the thought of cooking every day makes you want to stick you head in the oven and turn it on broil. I really have been there and done that. (Disclaimer here – I CAN’T COOK. I HATE TO COOK AND I TRY TO GET OUT OF IT EVERY CHANCE I CAN GET. So when I tell you that I DO this stuff, that means it REALLY IS simple and easy to do. Back to the point and CAPS LOCK OFF). When you know you are going to have a busy week, this is when you make meal prepping your best friend.
What is meal prepping?
I know you have heard the expression “fail to plan, plan to fail” right? Well, meal prepping is planning out your meals to ensure that you make the right choices because the food is already prepared for you. The premise behind meal prepping is to take a few hours, one or two days a week to prepare all of your food for the next three to five days. You can prep just one meal (dinner) or all three meals and snacks ahead of time. The key to successful meal prepping is having a PLAN.
THE PLAN Rule #1 in meal prepping is to make a plan. Make a menu, gather recipes (He and She Eat Clean and Lori Harder have great simple and healthy recipes) and plan what you want to eat for the week. Each meal should include a lean protein source, a veggie and a carb (starch or fruit). Add in healthy fats like coconut oil, natural nut butters and avocados.
GO SHOPPING Now that you have your menu, make a list of the groceries, spices, herbs, condiments you will need. Stock up on plenty of fruits, vegetables, protein, starches, dairy, nuts and seeds. It’s better to have too much than not enough food.
STORAGE Choose BPA free containers that fit nicely together when stacked. Having your fridge look like a game of jenga will drive even the most unorganized person crazy. I personally like to use clear, glass containers. They are more expensive, but they will last longer and you won’t have to guess what is in each container. Also make sure you have snack size baggies for your snacks. They are already portion controlled – easy peasy.
COOKING This is where the work comes in, but it is worth it! Each week this process takes me a few hours, but it saves me cooking time during the week.
Proteins: I make all of my meats at once. In the summer I toss everything on the grill and let it cook. Personally, I like to cook my meats with little seasoning. That way I can add healthy sauces or spices as my taste changes throughout the week. In the colder months, I bake my proteins in the oven or on the George Forman Grill
Grains: These can be cooked up once for the whole week. A pot of quinoa or brown rice will last for five days and can be made with low sodium chicken stock for added flavor. I bake sweet potatoes, zucchini and/or spaghetti squash at the same time I cook the veggies in the oven.
Veggies: Vegetables can be raw (salad), steamed, stir-fried or roasted. I cut up all of my veggies in same size pieces so they will cook evenly. Adding healthy oil and herbs will enhance the flavors while they cook.
DON’T FORGET ABOUT THE CROCKPOT!!!! One of my favorite dishes is to cook 4 pounds of chicken breast with canned tomatoes and a few spices – spicy chicken. Set it and forget it! The crock pot is also great for making oatmeal.
PUTTING IT ALL TOGETHER This is when you can take your meal prep up a notch and portion everything out into meals. Depending on your preference, you can mix and match your meals as you go throughout the week or create all of your meals in your containers so all you have to do is grab and go. Either way, when creating your meals make sure you get the appropriate serving sizes of your items. Make sure each meal contains a protein, a veggie and a carb (fruit or starch). Don’t forget to add in healthy fats to at least 2 meals!
SERVING SIZES Protein: 4-5 oz Carbs and Starches: 1/2-1 cup Veggies: 1 cup or 2 cups for leafy greens Fruits: small piece of fruit or 1/2 cup
So we have covered lunch, dinner and snacks, but what about breakfast? Meal prep works for breakfast too. Recipes like overnight oats, protein muffins, protein pancakes and baked oatmeal save me from chewing my own arm off when I wake up.
And if all else fails, you can have a meal prep service make your food for you! What!!?!? Yes, there are places that will do that for you. Incredible, right?!?! If you are in the metro area, a great local company that I recommend is Re.Nu.Trition. All meals are gluten free, made with anti-biotic and hormone free meat, healthy and their produce is purchased locally. Meals prepared and available for pickup on Sunday or delivered to you on Monday for $10 charge. You can find out more about Re.Nu.Trition on facebook.
If you are not in the Metro area, another great healthy meal prep company is ICON Meals. ICON Meals is out of Texas and they will ship your custom meals to your door step. Each meal comes to you fresh, never frozen, and you have the option of over 100 meal combinations.
“Healthy food is boring and bland.”
Well sure – any food without seasonings will taste bland and boring. That’s why you add flavoring silly! I will throw this out there again – remember that I hate to cook and I am horrible at it? Well, I’m also terrified of trying seasonings, flavorings and condiments that are not the typical salt, pepper and ketchup. So I am going to address this topic in the only way I know – Flavor God Seasonings. I discovered these when I was in my last prep and I couldn’t keep eating bland chicken anymore. The first thing that got me was that they were gluten free and then I saw all of the flavors and fell out of my chair. Seriously – bacon flavoring, donut flavoring, pizza flavoring…..drool!!!! And they are healthy, low cal or cal free and easy!!!!!! Shake and bake. BAM!
“My kids refuse to eat foods that are good for them”
OK – another COLD, HARD, TRUTH coming at cha! Your children do not buy the food, your children are not your boss and despite what they say, they will not starve to death. Since when did parents allow their children to treat them like they are their personal chefs? Growing up I ate what was put on the table or I didn’t eat. Plain and simple. And there were a lot of times I didn’t eat, but I’m still alive today to tell the story. If I would have had it my way, I would have ate peanut butter sandwiches, Doritos and Swiss Cake Rolls at every meal, but I WAS A CHILD. It was my parents job to make sure I ate things that were good for me. Yes, we did get treats, but, like they say on Sesame Street, they were “some times foods” and were only allowed on special occasions. I grew up in a different time and things have certainly changed since then. Seriously, I bet in some states children can sue their parents for not serving them the foods they want. I do not have kids, but I asked a few of my friends who are AMAZING parents and this is how they get their kids to eat healthy:
YOU give the options. If they choose to not eat what is served, they are given 2 options of what they can eat and they have to make it themselves. If then they still don’t want to eat, too bad. Go to bed hungry. PS – their kids have not died of starvation.
Hide veggies in the food. Add cauliflower to mashed potatoes, black beans to brownies, zucchini to pancakes and spinach to smoothies. If my husband doesn’t know I do this, neither will your kids. Here is a great post on how to be sneaky.
Make food fun! Make creatures and animals out of healthy foods. Come on! Who doesn’t want to eat kitty cat oatmeal? See some fun ideas here.
When eating out, don’t order off the kiddie menu. Order a healthy option off of the regular menu. It may be a little more expensive to buy your toddler a full meals, but it A) is healthier than chicken nuggets and fries and B) you can take home the leftovers and call it meal prep for the youngster.
And if all else fails, if you don’t want to eat it, DON’T BUY IT!!!!! If it’s not in the home – no one will be tempted.
FINALLY! Winter is over and we are enjoying warm weather, sun and beautiful days. If you spend all day indoors working, why would you want to spend more time inside working out? Take your workout outdoors with one of my favorite workouts – sprint intervals or also known as shotguns!
What is a Sprint/Exercise Interval Workout?
A sprint interval workout or shotgun is a type of workout where you establish a distance that you can sprint and at each end of the distance you perform an exercise. Choose the number of exercises and reps for each exercise you want to do and complete the sprint and exercises for time. Run back and forth from the “start line” to the “finish line” and do an exercise at each “line”. Each time your run the sprint/shotgun, try to improve your best time. Always consult your physician before beginning a workout. Perform exercises at your own risk.
Example Workout: What you will need: a stop watch and a set of weights or a resistance band.
10 pushups
Sprint 30 yards
10 squats
Sprint 30 yards back to start
10 plank up downs
Sprint 30 yards
10 shoulder presses
Sprint 30 yards back to start
10 reverse lunges each leg
Sprint 30 yards
10 alternating bicep curls
Sprint 30 yards back to start
10 spiderman planks on each side
Rest for 2-3 minutes and repeat 2-5 times.
FINALLY! Winter is over and we are enjoying warm weather, sun and beautiful days. If you spend all day indoors working, why would you want to spend more time inside working out? Take your workout outdoors with one of my favorite workouts – sprint intervals or also known as shotguns!
What is a Sprint/Exercise Interval Workout?
A sprint interval workout or shotgun is a type of workout where you establish a distance that you can sprint and at each end of the distance you perform an exercise. Choose the number of exercises and reps for each exercise you want to do and complete the sprint and exercises for time. Run back and forth from the “start line” to the “finish line” and do an exercise at each “line”. Each time your run the sprint/shotgun, try to improve your best time. Always consult your physician before beginning a workout. Perform exercises at your own risk.
Example Workout: What you will need: a stop watch and a set of weights or a resistance band.
10 pushups
Sprint 30 yards
10 squats
Sprint 30 yards back to start
10 plank up downs
Sprint 30 yards
10 shoulder presses
Sprint 30 yards back to start
10 reverse lunges each leg
Sprint 30 yards
10 alternating bicep curls
Sprint 30 yards back to start
10 spiderman planks on each side
Rest for 2-3 minutes and repeat 2-5 times.
– See more at: http://www.healthyourwayonline.com/sprint-your-way-to-fitness-by-tera-busker/#sthash.XMIDNRVh.dpuf
FINALLY! Winter is over and we are enjoying warm weather, sun and beautiful days. If you spend all day indoors working, why would you want to spend more time inside working out? Take your workout outdoors with one of my favorite workouts – sprint intervals or also known as shotguns!
What is a Sprint/Exercise Interval Workout?
A sprint interval workout or shotgun is a type of workout where you establish a distance that you can sprint and at each end of the distance you perform an exercise. Choose the number of exercises and reps for each exercise you want to do and complete the sprint and exercises for time. Run back and forth from the “start line” to the “finish line” and do an exercise at each “line”. Each time your run the sprint/shotgun, try to improve your best time. Always consult your physician before beginning a workout. Perform exercises at your own risk.
Example Workout: What you will need: a stop watch and a set of weights or a resistance band.
10 pushups
Sprint 30 yards
10 squats
Sprint 30 yards back to start
10 plank up downs
Sprint 30 yards
10 shoulder presses
Sprint 30 yards back to start
10 reverse lunges each leg
Sprint 30 yards
10 alternating bicep curls
Sprint 30 yards back to start
10 spiderman planks on each side
Rest for 2-3 minutes and repeat 2-5 times.
– See more at: http://www.healthyourwayonline.com/sprint-your-way-to-fitness-by-tera-busker/#sthash.XMIDNRVh.dpuf
Happy Thursday!!!! I HAVE TO share this sweet deal with you, because it is TOO awesome not to. Pro Compression is at it again!!! They are having a HUGE SUMMER SALE and offering 40% off all of their swag! Simply enter coupon code JULY at checkout. You’ll save 40% and get free US shipping. Click here to stock up today:
Want to keep up with my Brain Tumors Suck Running? Hop on over to my new blog to see what I have been up to and where this new adventure has been taking me….
I am SO excited to finally share this with you! May is Brain Tumor Awareness Month and this year I will be celebrating 12 years of being tumor free. Because of this incredible blessing, starting in May, I will be wearing these shirts during my races all summer long to help raise the awareness of brain tumors. If you, or someone you know, has been effected by a brain tumor, please send me their name and I will carry them with me in spirit during my races. I will be writing their names on my legs, and arms if needed, for each race. These shirts will also be for sale and all of the proceeds will be going to Miles for Hope (donations will also be accepted). A huge thank you to Erin Carlen Rabideaux of Carlen Enterprises for making these beautiful shirts and helping me make this happen.
