Run With Me!:) Week 9 Session 1

Hope you all had a terrific weekend!

Canada day Celebrations here on Tuesday July 1st!:) lets get the run in today and make it count!!

Option 1

Time: 68 minutes

Warm up: Walk Slow and Easy 5 minutes

Run: 10 minutes  Walk: 1 minute

Run:  15 minutes. Walk: 1 minute

Run: 20 minutes. Walk: 1 minute

Run:  10 minutes

Cool Down:  Walk slow and easy 5 minutes

Stretch: 10 minutes

Option 2

Time: 66 minutes

Warm up:  Walk slow and Easy 5 minutes

Run: 6 minutes. Walk:  1 minute

Repeat run/walk sequence 8 times

Cool Down:  Walk slow and Easy 5 minutes

Stretch:  10 minutes

Run With Me!:) Week 8 Session 3

Here is today's run!

Option 1

Time: 46 minutes

Warm Up: Walk slow and Easy 5 minutes

Run: 5 minutes. Walk:  1 minute

Repeat run/walk sequence 6 times

Stretch: 5-10 minutes 

Option 2

Time: 46 minutes

Warm Up:  Walk slow and Easy 5 minutes 

Run: 2 minutes. Walk: 1 minute

Repeat run/walk sequence 12 times 

Cool Down:  Walk slow and Easy 5 minutes 

Stretch: 5-10 minutes

Have a fantastic weekend!

 

Run With Me:). Week 8 Session 2

Here is the breakdown for tomorrow's run:)

Option 1 and 2 are always the same mid week.

Warm Up: Walk slow and Easy 5 minutes

Run: 3 minutes.  Walk: 1 minute

Repeat run/walk sequence 7 times

Cool Down: Walk slow and Easy 5 minutes

Stretch: 5-10 minutes

Have fun!

Moms put on Your Swim suit

Great article about empowerment and confidence.  Our children will only be young once:) enjoy every moment and don't worry, the people who truly love you will always see the beauty in you.  It doesn't matter what anyone else thinks.  Personally I think there is nothing more attractive than someone who displays confidence and embraces the joys in life!

http://m.huffpost.com/us/entry/5521937?ir=Parents&utm_campaign=062314&utm_medium=email&utm_source=Alert-parents&utm_content=Title

Run With Me:) Week 8 Session 1

Congrats! Over halfway through the program:). The remaining weeks you will have the run/walk option and can choose that option if you find you are struggling with the increase in running time.  There is no wrong decision.  Volume is down this week, so that you can be comfortable in knowing you can handle the workload.

Option 1

Time: 54 minutes 

Warm Up:  Walk Slow and Easy 5 minutes 

Run: 10 minutes. Walk: 1 minute 

Repeat run/walk sequence 4 times 

Cool Down:  Walk Slow and Easy 5 minutes

Stretch: 5-10 minutes

Option 2

Time: 52 minutes

Warm Up: Walk slow and Easy 5 minutes 

Run: 5 minutes. Walk: 1 minute 

Repeat run/walk sequence 7 times 

Cool Down:  Walk Slow and Easy 5 minutes 

Stretch: 5-10 minutes

Sitting Often During the Day

Do you sit at work or often during the day?

Take a look at this interesting article.

http://breakingmuscle.com/mobility-recovery/working-out-isnt-enough-advice-for-desk-workers

Run With Me!:) Week 7 Session 3

Here is the breakdown for tomorrow's run:)

Option 1

Time: 52 minutes

Warm Up: Walk slow and Easy 5 minutes

Run: 5 minutes. Walk: 1 minute 

Repeat run/walk sequence 7 times

Cool Down: Walk slow and Easy 5 minutes

Stretch: 5-10 minutes

Option 2

Walk/run option 

Time:  50 minutes

Warm Up: Walk slow and Easy 5 minutes

Run: 4 minutes. Walk: 1 minute

Repeat: 8 times

Cool Down: Walk slow and Easy 5 minutes 

Enjoy and Remember YOU ARE WORTH IT!

💪❤

Run With Me!:) Week 7 Session 2

Here is the breakdown for tomorrow's run:)

Option 1

Time: 40 minutes

Warm Up: Walk slow and Easy 5 minutes

Run: 4 minutes Walk: 1 minute

Repeat run/walk segment 6 times

Cool-down: Walk slow and Easy 5 minutes

Stretch: 5-10 minutes

Option 2 ( same as option 1 on mid week session)

Run With Me!:) Week 7 Session 1

Ok!  Here we go for this week.  It changes a bit here and splits for those who wish to continue with the Shorter run sequences and those who wish to run longer periods.
Its your body, so please listen to it.  You will know if you are ready to progress to longer runs.
It will remain split for the last 7 weeks.  The second option will prepare you to complete a 10 K by doing a combination of walking and running, instead of primarily running.  The key is for you to feel comfortable throughout the program.

Breakdown for Tomorrow's Run
Option 1
Time: 54 minutes or 5K distance
Warm Up: Walk slow and Easy 5 minutes
Run: 10 minutes Walk: 1 minute
Repeat run/walk segment 4 times or 5 K distance
Cool Down:  Walk Slow and Easy 5 minutes
Stretch: 5-10 minutes

Option 2
Time: 52 minutes or 5K Distance
Warm Up: Walk Slow and Easy 5 Minutes
Run: 6 minutes  Walk:: 1 minute
Repeat run/walk segment 6 times or over 5 K Distance
Cool Down:  Walk slow and Easy 5 minutes
Stretch: 5-10 minutes

Run with Me!:) Week 6 session 3

Last run of the week, so make the best of it!:) 

Time: 50 min

Warm Up: Walk slow and easy 5 minutes

Run: 3 minutes. Walk: 1 minute

Repeat run/walk segment 10 times

Cool Down: Walk slow and easy 5 minutes

Stretch: 5-10 minutes

The many reasons to get that water in!

Getting a sufficient amount of water daily is my down fall.  I know better but I get so busy sometimes I don't take the time to drink that water!  It's usually the only think I drink as well so if I don't get it in it doesn't take long for me to become dehydrated.

The following link reaffirms what I already know And is the kick in the butt I needed again;)

http://www.naturalcuresnotmedicine.com/2014/06/woman-drinks-3-liters-water-every-day-final-results-shocking.html

Run with Me!:) Week 6 Session 2

Here is the breakdown for tomorrow's run:)

Time: 38 minutes

Warm up: Walk slow and easy 5 minutes

Run: 3 minutes Walk: 1 minute

Repeat run/walk segment 7 times

Cool Down: Walk slow and easy 5 minutes

Stretch: 5-10 minutes ( really try for 10 minutes  as our runs are getting longer)

Run With Me!:) Week 6 Session 1

Here is the breakdown for tomorrow's run!

Time: 52 minutes

Warm up: Walk slow and easy 5 minutes

Run: 5 minutes Walk: 1 minute

Repeat run/walk segment 7 times 

Cool down: Walk slow and easy 5 minutes

Stretch: 5-10 minutes

This will be the longest run this week.  No problem!  You've got this!

Run With Me!:) Week 5 Session 3

Here is the breakdown for tomorrow's Run.  Just a quick tip, if you've been doing your runs on a treadmill and decide  to head outdoors, you will find the runs a little more difficult at first but you will adapt:). Running outside I find makes the time go by faster, but you are no longer having a machine to help your feet move;  all the power will come from your legs on their own.

Time:  42 minutes

Warm Up:  Walk Slow and Easy 5 minutes 

Run: 3 minutes. Walk: 1 minute 

Repeat run/walk segment 8 times

Cool Down:  Walk slow and Easy 5 minutes

Stretch:  5-10 minutes

Big Swim - Please Support Sarah

Local girl Sarah O'Reilly has taken it upon herself to swim the North Umberland Strait to raise money for Camp Brigadoon; from New Brunswick to PEI on August 17, 2014.   You can donate from anywhere!  Please help support this cause if you can at the link below:)

Good Luck Sarah!

http://bigswim2014.kintera.org/faf/donorReg/donorPledge.asp?ievent=1105342&lis=1&kntae1105342=CF59DDDC96D5486BB09676415F2B976C&supId=404504361

Below is a link to Camp Brigadoon if you are curious as to the cause.

http://www.brigadoonvillage.org/

Thank you in Advance!

Banana Chocolate Smoothie

This one is very tasty. My son drank it in seconds!   It's quick easy and only a few ingredients!

1 1/2 frozen bananas

1 tbsp raw nut butter

1 tbsp raw cacao powder

1/4 cup unsweetened original almond milk

( optional add ins: 1/4 tsp probiotic powder, maca root powder)

1.  Add to blender and mix until smooth and creamy.  May require a bit more almond milk depending on desired consistency.

Run With Me!:) Week 5 Session 2

I also want to mention the importance of good hydration and proper nutrition to fuel your body daily and through exercise.  I know better but I had a busy weekend and didn't drink enough water..( you should be getting minimum 2.8 L day for woman and more for men..more if active or warm weather), also I had a gathering to attend and ate food I normally wouldn't Saturday and Sunday( ie: refined and sugar).

So Mondays run I was dehydrated, weak, tired...I pushed through to the end but I was nauseous from dehydration.  Make sure you keep hydrated and eat clean if you want to see progress:)

Here's tomorrows run

Time:  34 minutes

Warm Up: Walk slow and easy 5 minutes

Run: 2 minutes Walk: 1 minute

Repeat run/walk segment 8 times

Cool Down:  Walk slow and easy 5 minutes

Stretch:  5-10 minutes

Minty Green Smoothie

If any of you are like me when it's hot out you find it hard to find the desire to eat anything heavy.  In fact I almost prefer to drink my meals during the warmer weather.  To do this and still get great nutrition I like to try  out new smoothie recipes.  This one was a winner for me, but not be for everyone:)
The smoothie contains healthy fats, carbs and protein, and was so delicious in fact that it was gone quickly.

Serves 2

1 cup unsweetened almond milk
1 cup coconut water
Note: I only had unsweetened original coconut milk on hand, so I used that and filtered water.
1 tbsp Vanilla Vegan Protein Powder (can use more but will require additional liquid)
1/2 tsp probiotic powder
1 tsp wheat grass powder
1/2 tsp spirulina powder
1/2 tsp Chlorella powder ( or additional 1/2 tsp spirulina)
2 cups firmly packed baby spinach
2 cups frozen banana slices ( about 2 large) - (I generally have frozen banana on hand whenever they become overripe I cut them up and individually quick freeze before I store in a container)
3/4 cup raw unsalted cashews, soaked
1/4 cup firmly packed mint leaves
1 tsp pure vanilla extract
1/4 tsp peppermint extract (did not have any so used extra mint leaves) - optional
1 tbsp coconut nectar or 2 chopped, pitted and soaked dates
1 cup ice cubes

1/  Put all in blender and blast on High for approximately 1 minute; until smooth and creamy.

Cranberry Feta grilled portabello caps

It's no secret That I like to play with my food:)

Today's lunch was a creation that turned out so delicious!

A friend was lovely enough to leave a jar of cranberries she had canned over the winter.  I will definitely be trying my hand at this!

Ingedients

Portobello mushroom caps

Goat cheese feta

Whole Canned cranberries

Fresh thyme

Wash and remove stem of portobello

Gently brush out the inside of mushroom

(Dark part)

Place on heated grill

Spoon in some cranberry mixture an sprinkle a bit of feta over top

Add a sprinkle or two of fresh thyme leaves

Grill until heated through ( approx 5-8 minutes) depending on grill heat 

Salad

Mixed greens of any kind 

Dressing:

A simple creation 

1 tbsp gourmet gardens dill paste

1/2 tsp Dijon 

Here is the link to make your own pickled cranberries:) it calls for white sugar and I don't generally use this so I will look for another option.  If you make it with out the sugar let me know how it goes!

Thanks

http://www.seriouseats.com/recipes/2011/11/pickled-cranberries-recipe.html

Run With Me!:) Week 5 Session 1

Did you think you would still be committed to a learn to run program? 1 month in already and the time has flown!

Here is tomorrows Run Break Down

We step it up a bit with a little less walk time... But no worries look have far you've come already!

Time: 46 minutes

Warm Up: Walk slow and Easy 5 minutes

Run: 3 minutes. Walk: 1 minute 

Repeat run/walk segment 9 times

Cool Down:  Walk slow and easy 5 minutes 

Stretch: 5-10 minutes

Curried Lentil, Wild rice and Orzo Salad

This is a Vegan Dish:) I really enjoy it as a side or alone

1/2 cup wild rice

2/3 cup green/brown lentils

1/2 cup orzo pasta

1/2 cup currants

1/4 cup finely chopped red onions

1/3 cup slivered almonds, toasted

Dressing:

1/4 cup white wine vinegar ( I prefer cooking wine- not as Strong)

1 tsp ground cumin

1 tsp Dijon mustard

1/3 cup olive oil

Pure Stevia to taste ( little goes a long way if its pure!)

1/2 tsp salt and ground coriander

1/4 tsp tumeric, paprika, nutmeg 

Pinch cinnamon, cloves and cayenne 

Note: I like to play around with the spices and add more

1. In a large pot salted water ( Himilayan or sea salt), cover and cool wild rice 10 minutes, add lentils boil 20 minutes, add orzo and cook just until tender (5 minutes).

2. Drain well and transfer to large bowl; add currants and onion.

3. To make the dressing whisk together all the above dressing ingredients.  Pour over rice mixture and toss gently.

4. Let cool.  Cover and refrigerate 4 hours or overnight.  

5.  Serve sprinkled with almonds