Week In Review | June 8th to June 14th

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The heat and humidity are in full effect which means slower runs. The temperatures here in Florida are quite high, so I have slowed my runs down by a minute or more, but the length has not decreased. garmin

I have upped my base run to 4 miles, which I probably should have done awhile ago. I ran 5 days out of this week and spent six mornings out of the week working through week 3 of Melissa Bender’s 30 day Lean Muscle Building challenge. I logged 22 miles this week including a trail race!oak hammock

The race was full of roots, humidity and fast runners (of which does not include me). My BGR #solesistas joined me and kept the 4.6 miles entertaining.  The next trail race I have signed up for is next month at 4.5 miles and I hope to finish in under an hour. I am adjusting to the humidity, but it’s a slow process, none the less I am hoping that I will have adjusted by then.
oak hammock 2 oak hammock 3

I am still in maintenance mode until I begin training for my next marathon late next month. I’ve been eating my homemade protein bar as pre-running fuel. This weeks menu was quite delightful. I always enjoy a sweet potato based breakfast bowl, and with good meal prep, its an easy morning meal to prepare. My favorite meal this week has been my snack which was 1/2 cup Vanilla Greek yogurt, 1/4 cup Goji Agave Granola and 1/4 cup blueberries. yogurt granolaTrader Joe’s Nonfat Vanilla Greek Yogurt is such a treat. It is high in sugars, but considering the other meals in my day I’m not concerned. Next week’s meal plan will post tomorrow.

 

Current Fitness Routine | Strength and Cardio

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As race season ended, I immediately began to think about spring training. I am running a marathon again in November, along with a few Half Marathons along the way. This means that I need to stay in training shape this Spring and Summer. Plus I want to get more strength training in to reach my goal of a leaner physique this year.

Lean and Fit

Along those lines, about a month ago I began to wake up 45 minutes earlier each day to get in a short strength training workout from Melissa Bender of benderfitness.com. I love her workouts as they are short, intense and effective workouts that are meant to be accomplished at home. This means that my home gym  has expanded just a little (more on that in another post). I will finish one of her 30 day challenges this Sunday, take a week to focus solely on core and then I will hit another 30 day challenge to push into summer. These challenges keep me active 5 or 6 mornings a week, which means that I save my running for the evenings.

I am currently in the second week of the Hal Higdon Spring Training program (Intermediate level). I particularly like his schedule because it includes tempo runs, strength training, speed play and long runs. Basically everything I need to stay in shape until I begin Fall training. I am still racing over the summer, but nothing over 6 miles. The Florida heat and humidity is already serious!

 

I signed up for a DietBet challenge, and I plan to post pics of my before and after as well as nutrition along the way. As always, you can see photos of my training on my Instagram (Missmusic12) and through the hashtag #morfitme.

My Weekly Meal Plan + First Quarter Races

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I have decided to begin sharing my weekly meal plan. It is undeniable that food is a major part of staying healthy and in shape. Accordingly, I take a day each week to plan meals for the week, grocery shop and prep. Last weeks meal plan turned into these 4 delicious meals and two snacks:

Meal Plan

Smoothie Bowl
Base: 1/2 banana, water, oj, cup mixed fruit   Toppings: 1/2 banana, granola, chia seeds, almonds

Chicken Salad w/Mixed Fruit
Simple chicken salad: Canned chicken (in water), greek yogurt, mustard, adobo seasoning, pepper, salt, avocado (lime juice squeezed over top), roma tomato

Indian Curry Chicken w/veggies and brown rice
Check the favorite recipes tab for a look at my favorite Indian Curry Chicken video. For veggies I used broccoli and bell pepper.

Mahi Mahi over quinoa w/veggies
My favorite Mahi Mahi recipe (also under favorite recipes tab) is simply seasoned with a butter sauce over top. I like to use Rosemary as my main herb, comes out perfect every time.

Protein Snack Pack
Boiled eggs, beef jerky, Kind bar

I did not take a picture of my cheat meal for the week, which was a couple of delicious sushi rolls. Dessert was a small butter pecan ice cream cone (yummy!!!) This week I have the same number of meals planned, different deserts, plus my cheat meal will be my birthday dinner.

written meal plan

For those interested, I posted a video on my Youtube channel in which I talk about the races I have completed so far this year along with a look at each medal and my medal rack:

Check out my Instagram for pics of the races and more food stuffs.

Keeping Track | My Fitness Journal

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I have decided to work harder to reach my 2015 goal of a leaner me. This means that I need to keep track of my weight lifting, and what is working and what isn’t working concerning all fitness. I researched several options including running journals, print outs, etc., and I decided to just go with the simplest route.

The Moleskine journal is just the right size for the gym. I can stick it in my desk drawer at home, in the glove compartment of my car, in my FitBelt, etc. Plus, the size discourages me from writing more than is really necessary. It has truly been great for the New Rules of Lifting for Women program, because I cannot always remember which workout I am on, or how much weight I lifted the previous week. Plus, its easier to keep track of my splits for speed workouts when they are written down. With this journal, its all written down for easy reference.

Tell me, how do you keep track of your fitness? Do you?

2015 | Health and Fitness Goals

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It is 2015 and I decided to set specific health & fitness goals for the first time ever. I do not do New Years resolutions, I prefer goals, which I consistently evaluate throughout the year. This years biggest goal is to lean out, however the journey there is what the goals detailed in this video are all about:

As promised, I will blog and/or vlog weekly. I will try new recipes and share on my social media pages, youtube or the blog. All in all, I plan to really kick 2015’s ass and I hope you will join me in the journey.

What are your plans for 2015?

My First Marathon | The Experience

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I am so excited to say that I am officially a Marathoner! I completed the Space Coast Marathon in Cocoa Beach, Fl. this past weekend. It was difficult, but I finished and I actually want to do another Marathon next year! The video below goes into greater detail about the entire experience:

I am now in recovery mode, which means light running and lots of yoga.