Delicious Post-Work Out Green Smoothie

Hi all! About two to three times a week, I have this delicious smoothie as my post-work out/ dinner.  I usually have it after a running work out, rather than a gym day.  If you are training for a race, then only have the smoothie for shorter or more standard runs, 3-6 miles.  If running any longer distances, this wouldn’t be enough to replenish the nutrients lost on the run.

This green smoothie is packed with nutrients, is low in calories, and tastes awesome.  Estimated calories: 265

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Ingredients:

  • 2 handfuls of spinach
  • 1/4 cup of milk
  • 1 banana (usually tastes sweeter if the banana is a little bit brown)
  • a tablespoon of Peanut butter (I like Teddie’s because it’s local, natural, and extra crunchy)
  • a teaspoon of cinnamon for extra flavor
  • Optional- if you usually have whey protein as a post work out, include a scoop or half scoop
  • Optional- two teaspoons of Chia Seeds (Note- only add these if you are drinking your smoothie in the morning. Do NOT add chia seeds if you are drinking at night.  Chia seeds give you energy and may give you trouble if you are trying to sleep a few hours later.)

 

 

Enjoy!

Pick up the pace with these 5 tracks

 

Pick up the paceOften times in the middle of a run, I need something to focus me,  to pick me back up, and motivate me to slay the rest of my run.  Here are 5 tracks that have helped me cross the hurdle of a tedious work out.

  1. Lil Wayne- “Let the beat build”

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This is a great song to use as a transition of going from a slower pace and working your way up to a faster pace where you can keep your tempo.  I recommend listening to this track first to ease your way into kicking your run up a notch.

 

2.  Nicki Minaj- “Feeling Myself”

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Nicki’s fierce verses and attitude inspire empowerment and get me moving.   Plus, Beyonce is on the chorus.

3.  Alex Newell – “Nobody to Love”

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An upbeat remix/cover of Whitney Houston’s original “Nobody loves you like I do”.

4.  The Game- “Wouldn’t Get Far”

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The beat on this song is one of my favorites to run to.   The chorus, just, the chorus.

5. Beyonce – “Countdown”

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Yonce.  Enough said.

 

Feel free to leave any comments of songs that get you through a tough work out.  Would love to add more to my playlist.  Enjoy!

Training for my second Half Marathon

Hello friends! Today, I am writing my first blog post about how I trained for my first marathon and how I am currently training for my second and how you can follow the same steps.10569034_2139585772707_9187758158629741381_n

I ran my first Half five months ago to really challenge myself to step up my fitness game and commitment.  And- it worked!

I went from running/ going to the gym maybe 3-4 times a week, to running and training six days a week.  I was amazed at how my body transformed as I was suddenly running more than 20 miles per week, while previously I was only running 8-12 miles! (While 8-12 might sound like a lot to some readers- it is- but doubling the amount of miles you run in a week seriously shows – no matter what the mileage!)

This was a massive change in my weekly work out routine.  It sucked at first.  It’s easy to make excuses when it rains, when you have a bad day, when you just want to come home and have a glass of wine.

I overcame these excuses by writing out what my workout would be each day for the next 8-12 weeks until Race Day.  I also love writing to-do lists- so each morning when I get into work- I get to cross off my work out and it is soo satisfying.

Running a race, or not, this is a great way to meet a fitness goal.  If you are not training for a race- then adjust the “Long Run” with a harder/longer work out than you usually do throughout the week.

Below was what I used to train for my first Half, and what I am using to train for my second! Enjoy- and get after it.

Week 1:

  • Monday- 3 miles at an easy pace
  • Tuesday- Gym or easy run (2-4 miles)
  • Wednesday- 4 miles at a medium/tempo pace
  • Thursday- Gym or easy run (2-4 miles)
  • Friday- Gym or Off
  • Saturday- Long Run 5 miles
  • Sunday- Off

Week 2:

  • Monday- 4 miles at an easy pace
  • Tuesday- Gym or easy run (2-4 miles)
  • Wednesday- 5 miles at a medium/tempo pace
  • Thursday- Gym or easy run (2-4 miles)
  • Friday- Gym or Off
  • Saturday- Long Run 6 miles
  • Sunday- Off

Week 3:

  • Monday- 4 miles at an easy pace
  • Tuesday- Gym or easy run (2-4 miles)
  • Wednesday- 6 miles at a medium/tempo pace
  • Thursday- Gym or easy run (2-4 miles)
  • Friday- Gym or Off
  • Saturday- Long Run 7 miles
  • Sunday- Off

Week 4:

  • Monday- 3 miles at an easy pace
  • Tuesday- Gym or easy run (2-4 miles)
  • Wednesday- 6 miles at a medium/tempo pace
  • Thursday- Gym or easy run (2-4 miles)
  • Friday- Gym or Off
  • Saturday- Long Run 8 miles
  • Sunday- Off

Week 5:

  • Monday- 5 miles at an easy pace
  • Tuesday- Gym or easy run (2-4 miles)
  • Wednesday- 4 miles at a medium/tempo pace
  • Thursday- Gym or easy run (2-4 miles)
  • Friday- Gym or Off
  • Saturday- Long Run 9 miles
  • Sunday- Off

Week 6:

  • Monday- 4 miles at an easy pace
  • Tuesday- Gym or easy run (2-4 miles)
  • Wednesday- 6 miles at a medium/tempo pace
  • Thursday- Gym or easy run (2-4 miles)
  • Friday- Gym or Off
  • Saturday- Long Run 10 miles
  • Sunday- Off

Week 7:

  • Monday- 5 miles at an easy pace
  • Tuesday- Gym or easy run (2-4 miles)
  • Wednesday- 6 miles at a medium/tempo pace
  • Thursday- Gym or easy run (2-4 miles)
  • Friday- Gym or Off
  • Saturday- Long Run 11 miles
  • Sunday- Off

*Some recommend not training up to the full distance that you are completing on race day.  I did this for my first- but plan on training past 13.1 miles for my second race.  I personally think it is better to be over prepared rather than dying on your last two miles!  But to each her own 🙂

Week 8:

  • Monday- 6 miles at an easy pace
  • Tuesday- Gym or easy run (2-4 miles)
  • Wednesday- 7 miles at a medium/tempo pace
  • Thursday- Gym or easy run (2-4 miles)
  • Friday- Gym or Off
  • Saturday- Long Run 13 miles
  • Sunday- Off

One week before race day, I did 2-3 runs that were no more than 4 miles.  I ran at a decent tempo, but was careful not to over-exert myself the same week of the race.

Stay tuned for more insights on challenging yourself beyond what you thought you could do.  Getting in shape is as difficult mentally as it is phsyically.  You are all strong and beautiful women! Embrace it.