Eat With Sugar!

Einstein here decided she would try something new to sprinkle on her yogurt/cottage cheese.  I found this package of "Cacao Raw Chocolate Nibs" with 1 oz. having 120 calories & 12g fat (not too bad for a sweeter treat).  This would be a healthy treat with Cacao "containing a naturally rich supply of antioxidants."  

I added it to cottage cheese, no sugar, just my nibs and my cottage cheese.  Can you guess how it tastes? Kind of like the time you ate raw chocolate for the first time.  Smells good, looks good, but tastes like shiz! I might add the chocolate nibs to this next time........

At least I'm honest with my reviews!

(I promise I'll say BMW is the bestest car evah!)

Starting With Bullet Two....

Ok, Now I have time to breath, sip my wonderful cup of sunshine (crack), catch up on my peeps, & explain a little bout' my days.  On Tuesday I had a quick 15 min to discuss just how busy I am. I know, I know you're busy too, but lately I've feeling like I can barely get things done.  I'll end my yammering and begin with bullet # two of my list of things I want to web log about, the Stonyfield Farms story.  

I get an email that says, "I came across your blog and saw that you’re passionate about running and staying fit...... "I’d love to send you some free coupons to give Oikos a try and maybe let your readers know what you think of it.  Please let me know if you’re interested and where to send the coupons to." What do you think I said? "Absolutely! I love Stonyfield farms...."

So about a week later I receive a little Stonyfield Farms present in my mailbox.  I received a nice letter, free product coupons and a nice earth friendly reusable bag.

In fairness I haven't tried the new Oikos yogurt and wanted to give it a try.  I headed to the store to get my Oikos Organic Greek Yogurt.  When I was checking out the lady was checking my coupons out like I was trying to rip the company/store off.  She was checking the expiration date, the bar code, the buying limit, I almost said, "Lady why would I want to steal yogurt?!?" Now if I had a coupon for free beer, wine, or liquor I could see this behavior, but yogurt? Anyway.....

The yogurt is thick and creamier than the regular yogurt.  The 5.3oz. container has 120 calories, 13g protein and O fat.  I tried the blueberry flavor and it really tastes pretty much the same as the regular yogurt.  I added it to my green smoothie, and it was delicious.  Would I try it again, absolutely, I think they've put out a good product.  I did a comparison of their Fat-Free Yogurt vs. their Oikos Greek Yogurt.

FF Yogurt-6oz. Oikos Greek Yogurt-5.3oz

Calories-140 Calories-120

Fat-0 Fat-0

Sugars-25g Sugars-15g

Protein-7g Protein 13g

Oikos has less calories, less sugar, and more protein.  The price is about .50 more, but I don't mind paying a little more for the benefit I'll receive.  I honestly felt excited that I was contacted by a company to do a product review.  When I decided to do a blog I wanted it to go in a "health is wealth" direction, so when I was contacted it put a smile on my face. Check this out and let me know what you think. :) 

Asics, Nike, BMW, Boones Farm, hit me up for any product review.......

Are You Busy Too?

Do you ever get so busy you can’t even type the words? I’ve been swamped with life that my little blog has been lacking attention.  I want to share the upcoming “bloggy” things that I just don’t have time to talk about at length.

___________________________ 

      -Only have 6 weeks of being a schoolteacher before I hang up my chalk for the last time.

      

-Got an awesome care package from Stonyfield Farms

     - I’m going to have another “photo shoot”

- My husbands 1^st Triathlon

     -New Snacks that are delectable

 

     -My favorite bloggers that make me roll with laughter

      -Fitness tips, notes, & workouts

  -My Personal Training study schedule

_________________________________

Wow, I’m exhausted just reading this list.  Maybe I should get a massage?!?

(I'm gonna catch up with your blogs!)

 

What Planet Have I Been On?

I just discovered the artist Kutiman this week thanks to Palms Out Sounds. This brotha puts his music to video mashups from youtube, very cool. I'll definitely be picking up this cats groovy tracks. Is the video mashup my new obsession?

The Subtle Top 5

-Pedicures

-Claritin

-Flowers

-Dirty Jokes (got any)

-Kutiman

Smile it's Hump Day!

My girlfriend sent me this link a couple months back and it's jaw dropping what people will actually put in their mouth! Please tell me people don't actually eat this crap, do they?

Sloppy Joe On A Krispy-Kreme Donut

Two Pound Of McDonald’s Cheeseburgers

Deep Fried Moon Pie On-A-Stick

Shake Shack Shack Stack

A deep fried cheese-stuffed portabello mushroom between two cheeseburgers.

The Cornhole 

(the name that conjures nice thoughts)

Corn on the cob wrapped in hickory bacon with two hot dogs & two Colby-Jack cheese sticks wrapped in ground beef!

The Alternative Hour

Fitness Workout of the Week

~I teach a one hour spin two times a month and haven't put together a ride for that class in a while.  I heard "one" song and created this ride around it.  The tracks have an alternative vibe to them and flowed well with interval loops and climbs.

Loop & Climb Intervals         1 Hour Alternative

Warmup “Smells Like Teen Spirit” {6:00} 

At 6:00 start the first loop

Loop #1-working at 75% RPE/PE  

-:30 Flat

-:30 Run add

-:30 SC –Heavy Gear

-:30 Recover-moderate gear

X4

1:00 recover

Climb-

-2:00 SC-small hill-cadence check

-1:00 Run

-2:00 SC-harder hill

 

1:00 recover

Loop #2-working at 80% RPE/PE  

-:30 Flat

-:30 Run add (then one more)

-:30 SC-Heavy Gear/add a spin up

-:30 Recover-moderate gear

X4

1:00 recover

Climb-

-3:00 SC-small hill-cadence check

-2:00 STC-add one more

-2:00 SC-harder climb

 

1:00 recover

Loop #3-working at 85% RPE/PE

-:30 Flat (challenging) add

-:30 Run add

-:30 SC-Heavy Gear/add a spin up

-:30 Recover-moderate gear

4X

1:00 Recover

 

Climb-“last hill”

-3:00 SC-small hill-cadence check

-2:00 STC-add one more

-2:00 SC-harder climb 

Come into a flat road….. 

Cool Down 

Playlist

Smells like teen spirit (dirty funker remix)-Nirvana

Reckoner (diplov7)-Radiohead

Supermassive Rainbow-Electrosound

That's Not My Name-The Ting Tings

When You Were Young (Jacques Lu Cont Remix)-The Killers

Read My Mind (Pet Shop remix)-The Killers

Sunday Morning-No Doubt

Talk (Jacques Lu Cont Remix)-Coldplay

Shake It (The Lindbergh Palace Remix)-Metro Station

Keep Your Hands Off My Girl  (Broken Spindles Remix)-Good Charlotte

Figure Face Pretty Boy-Broken Spindles

Touch, Peel and Stand-Days of the New

_____________________________

-I hadn't been running since Shamrock in March.  I went out Friday morning and had a great 4 mile run.  It felt really good getting my running shoes on again.

My "G's" Feedback:

Distance- 4.09

Time- 38:40

Av. Pace-9:27 (not bad sista!)

Calories Burned-374

________________________

"Do you not know that your body is a temple of the Holy Spirit, Who is in you, Whom you have received from God? ... So use every part of your body to give glory back to God..."  1 Corinthians 6:19-20 

~Spring Break~

A Spring Break Pictorial

_______________________

____________________

-Didn't win the Kona Lottery, but I'm surprisingly relieved.  Honestly, my heads not in the game this year. I'll keep throwing my name into the Kona lottery hat each year and see what happens.    I just want to focus on smaller races but I'm having thoughts about Lake Placid 2010.  I want IronMan, but am always wondering when I'll have the time in to train for that monster.  One day maybe this girls name will appear on the list.

Congratulations!

US Winners

-Charles Alvarez, George Amundson, Ron Anderson, Beverly Atkins, Ann Atkinson, Ronald Bailey, Robert Baker, Kevin Barr, Teresa Balsley, Kevin Barr, Dale Bartfay, Mark Bennington, Michael Blair, Sharon Boles, James Bononno, Eric Boswell, Keith Bowersox, Pamela Buderus RJ Burnes, Ramon Cabrera, Sam Cardona, Ian Charles, Cunil Chung, Johnny Churillo, Tim Connors, Joseph Cook, Bryan Crosland, Aaron Davidson, Tom Davies, Robert Dennen, Mary Lou Dinardo, David Dugan, Dan Duval, Rob Evans, Christopher Faklaris, Lise Falskow, Tressa Ferrel, Mark Fischer-Colbrie, James Fix, Suzanne Frantz, Maggie Freeman, Jonathon Friedland, Terry Fuller, Patricia Gabreski, Donald Greer, Bruce Geffen, John George, Robert Gibbons, Larry Gibson, Lindsey Hankus, Kathleen Hannan, Kurt Hansen, Scott Harrison, Justin Hart, Mark Hassell, Regan Heinrich, Jay Heller, Brendan Hemp, Matt Henn, Trent Hicks, Robert Hiller, Hunter Hobson, Brian Holmes, Bill Hoon, Michael Howard, Tom Hulick, Richard Hyre, T Dale Jackson, John Jenkins, George Jennings, Emily Johnson, Traci Johnson, Andi Jones, Michael Kane, Regina Kavadias, Brent Kay, Tammy Kelly, Cyril Khairallah, Jeffrey Kramer, Richard Krumreich, Leanne Kuebelbeck, Greg Land, Jonathan Larson, Mark Lehberg, Jonathon Loiselle, Ken Lucchesi, Greg Macklem, Kristi Mahadocon, Mark Mason, Patrick Mauldin, Daniel McDonald, Daniel McGovern, Melanie Melocowsky, Steve Moats, Van Moffat, Julian Morais, Mark O'Brian, Larry O'Brian, Matt Ochisner, David Olichney, Dave Olson, Daniel Osterbaan, Matthew Partain, Greg Pelton, Jose Pena, Johnna Plaga, Kevin Porter, Karl Post, Barrett Powers, David Pruetz, Eduardo Raudez, Michael Reese, Wayne Richey, James Robesky, Sharon Rodier, Freddie Rodriguez, Don Rogers, David Ross, Frederick Rothfuss, Renee Rudd, Greg Safko, Dimas Salvia, H. Scott Sarran, Todd Sazenski, Nick Scarcella, Tim Scearce, Kim Schaefer, Chris Schilling, Travis Schroll, Robin Shedd, Thomas Sibson, Juliana Sproles, Scott Stern, Dennis Sullivan, Clayton Tebbetts, Joseph Turcotte, Bill Ulmer, Julia Van Cleave, William Van Nostrand, Jack Voth, Kathy Watern, Gretchen Weber, Jason Weisberg, Geoff Wieczynski, Anne Wilden, Matt Woleben, Robert Wood, William Zaccheo, John Zerbe

____________________________________

Good Luck Boston Runners!

~Coach~

Smile it's Hump Day!

Fitness Workout of the Day

Ok, I'll admit I'm not a big fan of the sprints or jumps. It's not that I hate them or don't do them, their just not my favorite.  I love the climbs, hard hills, switchbacks, etc.  I'm getting quite the reputation as being a spin instructor who teaches "just the hills."  I have a few posse members say, "Shannon, hills again?" or "When are we going to do more sprints?"  You know what's funny? When I hear this...."Let's do a hour of as many jumps as you can!" Oh...He** No!!  Well I want to be a well rounded spin instructor so I'm going to incorporate more variety into my classes.  The music for this one is poppin!

(Thanks to Funhog, I was inspired to put this workout together.)

The Fine Art of Surges, Jumps, & Sprints -  45 min.

Warmup- “Leaving Planet Earth” {5:45}

 1^st Set-

“Slash Dot Dash” {2:45}

-Surge on a flat road-moderate gear-

“increase cadence that feels out of your comfort zone” :30surge/:30recov. 

“Jump” {3:30}

-Jumps on a flat-add more resistance- 4 ct. jumps

“you should add enough to support your weight in 2^nd position” 

“Twist Em’ Out” {4:00}

-Sprints on a flat

“we are going to add resistance, power out to  3^rd position, gain momentum for :10, glide back into the saddle and continue the sprint in the saddle for the :20”

:30/:30 

2^nd Set-

“Harder, Better, Faster, Stronger (Jess & Crabbe Remix)”{5:30}

-Surge on a hill-add to a small hill-cadence check!

“increase cadence to rise heart rate, legs may feel burn.  This should be more challenging than the surge on a flat” :45/:30 

“Jump Off” {4:20}

-Jumps on a hill-hold resistance-4ct./8ct. jumps

“when you come out of the saddle this time, increase your cadence in 2^nd position” 

“Wind it  Up” {5:45}

-Sprints on a hill

“we are already on a hill, we will add more, power out to 3^rd position, gain momentum for :10, glide back into the saddle and continue the sprint in the saddle for :20”-when recover, take resistance back to original hill resistance 

2 Minute Pyramids –“I Remember” {9:45}

Hold the Hill-Check Cadence-

-:30 SC-comfortable cadence to beat

-:30 SC-add resistance-more cadence, don’t drop

-:30 STC-add-comfortable cadence to beat

-:30 STC-add-resistance-more cadence, don’t drop 

Return to first SC-cadence/resistance-start again!

(3 resistance turns back)

3X- 

Return to flat road and moderate gear! 

Cool Down

“After Party”

44:34

Playlist 

Leaving Planet Earth

Slash Dot Dash~Fatboy Slim

Jump Ft. Nelly Furtado~Flo Rida

Twist 'Em Out (Proper Villains Remix)~Dillinja

Harder, Better, Faster, Stronger (Jess & Crabbe Remix)~Daft Punk

Jump Off ~Lil’ Kim

Wind It Up (Forward Wind Mix)~The Prodigy

I Remember~ Kaskade, Deadmau5

After Party~Koffee Brown

Easter

Isaiah 53:2-12

 2 He grew up before him like a tender shoot, and like a root out of dry ground. He had no beauty or majesty to attract us to him, nothing in his appearance that we should desire him.

 3 He was despised and rejected by men, a man of sorrows, and familiar with suffering. Like one from whom men hide their faces he was despised, and we esteemed him not.

 4 Surely he took up our infirmities and carried our sorrows, yet we considered him stricken by God, smitten by him, and afflicted.

 5 But he was pierced for our transgressions, 
 he was crushed for our iniquities; the punishment that brought us peace was upon him, and by his wounds we are healed.

 6 We all, like sheep, have gone astray, each of us has turned to his own way; and the LORD has laid on him the iniquity of us all.

 7 He was oppressed and afflicted, yet he did not open his mouth; he was led like a lamb to the slaughter, and as a sheep before her shearers is silent, so he did not open his mouth.

 8 By oppression and judgment he was taken away. And who can speak of his descendants? 
For he was cut off from the land of the living; for the transgression of my people he was stricken.

 9 He was assigned a grave with the wicked, and with the rich in his death, though he had done no violence, nor was any deceit in his mouth.

 10 Yet it was the Lord’s will to crush him and cause him to suffer, and though the LORD makes his life a guilt offering, he will see his offspring and prolong his days, and the will of the LORD will prosper in his hand.

 11 After the suffering of his soul, he will see the light of life and be satisfied; by his knowledge my righteous servant will justify many, and he will bear their iniquities.

 12 Therefore I will give him a portion among the great, and he will divide the spoils with the strong,  
 because he poured out his life unto death, and was numbered with the transgressors. For he bore the sin of many, and made intercession for the transgressors.

Thank You Lord for my freedom!