Friday, April 10, 2009

A Good Friday Top Five

If your reading this.....I'm on spring break!

1.) Teaching My Daughter


  • Check-"the talk"
  • Check-"how to wash face properly"
  • Check-"how to put eye shadow on"
  • Check-"how to wash, curl, blow dry hair"
  • Check-"how to shave legs"
  • Check-"how boys can be real scum bags"
-Yep, she isn't my baby anymore.  I'm actually excited about teaching all the "fine points" of becoming a young lady.  At times I feel a tinge of sadness because I know I don't have long before she's heading off into the world.  I know it's cliche' but time really does fly by so fast.  It seems only yesterday I was reading the pregnancy test.

2.) New Bathing Suit

-I picked this bathing suit up at Team Estrogen and I love it. "I love it?!?" I haven't said that in years......Now back to working out that body for the summer time! 


3.) Shrimp Scampi


-I'm back in my Food Network recipes.  This one comes from the Barefoot Contessa and it's simple & delicious for a busy night of the week.

4.) Beatport


-Thank you beatport.com for helping me sound like a smoking hott dj in the spin room.  When I can't seem to find just the right song for my sprints, jumps, or climbs I know you won't disappoint when I head to your site!

5.) My Redeemer


Romans 5:8

"But God demonstrates his own love for us in this: While we were still sinners, Christ died for us."

Wednesday, April 8, 2009

Smile it's Hump Day!

Sunday, April 5, 2009

Fitness Tip of the Day

~When strength training always breath
especially on the lift phase.~




Bicep curl~inhale going down, exhale lifting up.
Squats~inhale going down, exhale pressing through the heels & lifting up.
Lateral Raise (Shoulders)~inhale hinging down, exhale lifting up.
____________________
Last week I had a husband and wife talking with me about my schedule what do I teach/when.  The husband says that his wife is so stressed out, doesn't exercise, doesn't stretch, has diabetes and what recommendations would I make for her.  Well I talked to her first about getting clearance from her doctor but a walking & yoga routine would be a good start.  Then he continued to say that when she "lifts-weights-she-holds-her-breath."  

The downside to holding your breath is you have blood pressure problems & cramping.  Just breath when your lifting at the hardest part of your strength training routine.
_____________________

"A cheerful heart is good medicine." Proverbs 17:22

Friday, April 3, 2009

A Good Eats Top 5


~I've been in a cooking mood lately.  I actually love to cook but most times I don't have time to prepare a meal that for example takes 30 minutes to prep and 40 minutes to cook.  The usual meal during the week may consist of one or two great meals and the rest of the week may be sandwich's, subs, pizza, hot dogs, etc.

~The one thing I look forward to in the future with my decreased schedule is more "great meals" and just the "occasional" not-so-great-for-you meal.
___________________________


#1. Winter Minestrone

  • I love Food Network!  One of my favorite shows is Everyday Italian with Giada (big boobs) De Laurentiis.  I cooked this amazing Winter Minestrone recipe and it was amazing! We (the kids too) absolutely gobbled this up and even had some leftovers that I had the next morning for breakfast.  

Yep, this was me!
Self-confessed butterholic here, I love the way it looks, feels, & tastes.  
I had to change this part of my diet, and fast! 

#2 Smart Balance Buttery Spread


  • This is actually not bad and much healthier for you than butter.  1 tbsp.SB-80 calories and 8g. fat vs. 1 tbsp.B-100 calories and 11g. fat.  Sometimes I divulge and have the real deal with my hot roll, but the Smart Balance is a healthy alternative.  It really does taste very good.

#3 Green Smoothie Creations


  • I'm creating Green Smoothie recipes all the time.  This one was so delicious that I had to share with you guys.
Green Smoothie
~1/4 cup 1% Milk
~2/3 cup Water
~Ice
~Good Handful Spinach
~1 Emergen-C
~1/4 Piece Med. Apple
~2" Piece of Banana
~1 Scoop Muscle Milk Light (Vanilla)
~1/8 cup of Walnuts

Total=331 Calories

________________________

"Hey son, want a sip?"




#4 Eggplant Timbale


  • Another Everyday Italian recipe that was a big hit.  This time we had the grilled eggplant on the side and just cooked the pasta from this recipe, Eggplant Timbale.  I actually cooked this recipe before and used the grilled eggplant with the springform pan but the kiddos didn't care for the taste of the eggplant.   
  • *Don't be intimidated by the difficulty label of this recipe, it wasn't that hard to put together.  The smoked mozzarella makes the whole dish, take the extra step of finding it.*
#5 Orange-Essence Prunes


  • I love Prunes! WTH?!? Did I just write, say, think that! Well thanks to my favorite food tips girl Amanda, I have been adding these to my smoothies.  She said, "Seriously this is one of the better smoothies that I've made and look at all the great things in it!!!"  Well I trust her and found that I totally agree, it really does make a great smoothie and you just get a hint of orange and a sweeter tasting smoothie (not to mention great bowel moments)!
Green Smoothie Recipe w/Prunes
~1/4 Cup 1% Milk
~2/3 Cup Water 
~Ice
~(2) Prunes
~1 Handful Spinach
~1 Handful Blackberries
~1 Packet Emergen-C
~1 Scoop Muscle Milk Light (Vanilla)

Total Calories-228

What is your new food find?

______________________________

"Dudes" Ride CD Winners!!!

email jsejt@yahoo.com your addy

Wednesday, April 1, 2009

Smile it's Hump Day!


"It's an April Fool's joke, right? There's no way there's a 60-foot phallus on top of my house,"
 he said (the father) before calling each of his four children.

Sunday, March 29, 2009

A "Dude" Ride~IEZ

OK, so a few weeks ago I did an "all chick" songs ride.  My Posse members challenged me to an "all dudes" ride.  That's an easy one, I love Dudes! I love the way they look, sing, & have #'s placed on their arms before triathlon races. :)

Here ya go....

The “Dudes” Ride IEZ        45 min 

Warm-Up “Borg Sex” {over 5:00}

1st Hill-70-75% MHR (PE-3.5/4)

-5:00 Flat/SC -Start with Moderate Gear and add every min.;

“cadence decreases with every load to keep you at steady state”

CHECK CADENCE-make sure they’re on a hill!

-5:00 STC-keep adding resistance every minute until it “gets really hard for you”

-5:00 STC/SC every :30 alternating

 

2nd Hill-75-80% MHR (PE-4)

-5:00 Flat/SC-Start with Moderate Gear and add every min.;

“pick ups through out here are going to take the HR up a bit”

CHECK CADENCE!

-5:00 STC-keep adding resistance every minute until it “gets really hard for you”

-5:00 STC/SC every :30 alternating

 

Final Push-5:00 add one more resistance 85-92% MHR (PE-5-7)

“Satriani & Fire” STC and hold the beat of the song…. 

Cool Down

“Blue on Black”

45:18

Playlist

-Borg Sex-Joe Satriani

-Are You Gonna Go My Way(why Yes I would Lenny)-Lenny Kravitz

-Addicted-Saving Abel

-Going Down In Flames-3 Doors Down

-Dance & Shout (Remix)-Shaggy

-Beautiful-Snoop Dogg

-Sun is Shining-Bob Marley Vs Funkstar De Luxe

-Papercut-Linkin Park

-Pushing Me Away-Linkin Park

-Crystal Planet-Joe Satriani

-Fire-Jimmy Hendrix

-Blue on Black-Kenny Wayne Shepherd

 You might be asking, “Rock with a Hip/Hop middle, I wonder how she pulled that one off?"  The magic of MixMeister and I got great skillz.

 

The first three witty responses get a free CD!

*Update* This ride was awesome, I got great feedback last night. They loved the music too.

Friday, March 27, 2009

5 Things I Love About Races!

(How could I only pick my) Top 5...


#1 Racing & Celebrating with Good Friends




#2 Brotherly Love


#3 Shopping at the Sports Expo


#4 Eating Pasta & Not Feeling Guilty About It!



#5 Setting A New PR!
2:09:49!!!

~I sure like a nine minute gain on my old PR- 2:18:10.  Now I have my sights on getting under 2:00:00 which should be attainable.  I'm still on a runner's high from last weekend, I love that feeling you have right after a race.  You feel awesome and accomplished! I had a great time doing Shamrock this year and now Penny, Sam, John, (hopefully Bob), (maybe BP), and I have our "sharpie" pens out to scribble in Shamrock 2010!!!!

Want to join us? I'm a great hostess.