Wednesday, June 28, 2017

Workout Wednesday - Kicker Countdown

Well, one month of summer done at my house. I have made it getting in half of my workouts. The weights have gone out the door unless I can do them from home, which is still hard. I have found that I can lift a the gym about once a week and sneak in weights at home once a week. I am short on time and would much rather run, so I do that whenever I can.

Because I am not getting in as many lifting sessions as I should I have found that full body workouts tend to be the best for me. So today we are sneaking in a full body workout that I can do from home.


The high numbers are challenge, for most people it is more of a mental challenge than a physical challenge. Break it up into doable chunks. Stay strong and focused!

Sunday, June 25, 2017

Racing and Goals

Yesterday I ran my first half marathon in a few years. I have been loving the full marathon lately and don't have a lot of time for races, plus they get expensive! But I had the amazing experience of Boston this year and decided to focus on shorter distances for a bit afterwards. A couple of thoughts about racing in general.

1) I need to be better about training for the race. It isn't that I need to run more, but I need to be better about training for the race. I get my mileage in each week, sometimes I don't get in as much as I would like but I still get in decent mileage.
Yesterday's race was a downhill race, but all of my training was on flat terrain. My running time is so limited that I get in what I can when I can. That means I don't really have time to drive up the canyon in order to train running down the canyon. That type of training requires a lot more time and more logistical thought than I have these days. So instead I lace up my shoes and head out the door, pushing through some my mileage close to home. Hurrying to get home to 4 kids and a husband that works 7 days a week (the joys of owning your own business).
I have acquaintances that don't get it and tell me I just need to make the time. I am polite to these people and give a simple reply about doing what I can. I don't explain that I am generally up between 4 and 4:30 in order to be running no later than 5 in order to get the running in that I do.

2) I didn't give myself adequate time to make yesterday's race an A race. Yesterday's half marathon was 2 months after Boston. That may seem like plenty of time to be ready to go hard. And it was plenty of time for me to push on my race, it wasn't plenty of time to allow for solid speed and tempo and training. I took it easy for a few weeks after Boston, which meant I only had about 4 weeks to get back to speed and tempo running, the hard training that is necessary for A races. I know plenty of people that pack their year with races, and that is fine. But if you do that you need to pick one or two races that are your A races. The races that you want to kill. The races that you are prepared to leave it all out on the course.


I approach every race with a few different times in my head. I have my ecstatic number, my happy time, my satisfied time, and my I"m going to the pissed all day time. I got to yesterday's start line (the start line was up gorgeous American Fork Canyon) with my times in my mind and ready to go. My ecstatic time was 1:30, my happy time was a PR (prior PR was 1:37), my satisfied time was under 1:40, and my leave me alone time was anything over that.




I had a solid race that I could walk away happy with. I finished in 1:34:40 and was happy. But I also know that if I would have trained for my race, if I would have gotten in some downhills and given more time for speed and tempo work I could have gotten that 1:30. So now I have a new goal, one that I will work for and earn.

That is the great part of running, there is always a new goal, a new number, whether it is in a finish time or a distance, you always have something to work for.

Friday, June 23, 2017

Fit Friday - Tacos and Yoga

Happy Fit Friday everyone! Another gorgeous summer day at my house. I am enjoying the quiet of the morning before the rest of the kids wake up and chaos ensues. Ruthie is here with a perfect summer night dinner recipe.

Chicken, Black Bean, Cilantro Street Tacos bring the southwest home in this quick and easy dinner!  Chicken, Black Bean, Cilantro Street Tacos bring the southwest home in this quick and easy dinner! www.cookingwithruthie.com
 Chicken, Black Bean, Cilantro Street Tacos are packed with flavor and super simple to make!  If you love tex-mex then these have got to make onto next weeks dinner menu!  If you want to make it even simpler then grab a rotisserie chicken at the store and you won't have to worry about preparing the protein and it'll be that much faster to make! 
 Chicken, Black Bean, Cilantro Street Tacos need some salsa to go with them... if you feel like making your own then try out our Pico de Gallo, Pineapple Salsa, or even some Blueberry Peach Salsa would be amazing with them too!   Chicken, Black Bean, Cilantro Street Tacos bring the southwest home in this quick and easy dinner! www.cookingwithruthie.com   Chicken, Black Bean, Cilantro Street Tacos bring the southwest home in this quick and easy dinner! www.cookingwithruthie.com
Chicken, Black Bean, Cilantro Street Tacos
Recipe Type: Main
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • 2 chicken breasts, cooked and thinly sliced
  • 1 cup black beans
  • 1 tablespoon chili powder
  • 1 tablespoon fresh lime juice
  • 1/2 cup thinly sliced red onion
  • 1/4 cilantro leaves
  • 2 tablespoons cojita cheese
  • 12 mini white corn tortillas
  • lime wedges and salsa to serve
Instructions
  1. in a sauce pan combine black beans, lime juice, and chili powder; cook 4-5 minutes over medium heat to warm, stirring occasionally.
  2. Heat a skillet coated with cooking spray over medium high heat, warm and lightly toast corn tortillas; hold warm.
  3. To assemble street tacos layer; chicken, black beans, red onion, cilantro, and a sprinkle of cojita cheese inside 2 corn tortillas.
  4. Serve warm.
  5. Enjoy!

Chicken, Black Bean, Cilantro Street Tacos are delightfully simple and healthy dinner!


  This week was the summer solstice, for Workout Wednesday I did the Summer Solstice yoga sequence, Surya Namaskar.  it was so great to take time out for yoga, time out to connect with my mind and body on a very different level then normal. I wanted to continue on that train of thought for Fit Friday.

I know that Ruthie is an avid yogi, a trait that I admire in her. I am a believer in yoga, but not an avid doer. Instead I am more like a once or twice a year doer. I can always put something else first and yoga tends to fall to the wayside. I am a busy mom of four very active kids, two of which are not old enough to go to school yet. I also have 2 crazy dogs that are everywhere. And we have two businesses that my husband and I run. We have worked it out so that I can do all the office work from home. Yes, I am lucky to do that but it just adds to the busy. So at the beginning of each week I have to prioritize that I can fit in and yoga is always the first thing to go. I recognize that yoga should be one of those things that you can do at home....please refer back to four kids and two dogs, use some imagination and you can figure out why doing yoga at home is not an option.

Today I want to focus on why you (I) should make yoga a priority.

1) Reminds me to breath. I focus on my breathing; how I breathe, why I breathe, and when I breathe.
2) Makes me feel strong.
3) Helps me stay focused. Focused on life, my body, my soul, what is actually important.
4) Reconnects me to my body in a whole new way.
5) A great way to balance out my running and weights.

My challenge to you this week is to make some time to experience yoga. Whether it is the first time or something you do on a regular basis, take some time to reconnect with yoga and what it means to you.

Have a fabulous Fit Friday! 
Much Love and Peace~ Nichole and Ruthie

Wednesday, June 21, 2017

Workout Wednesday - Summer Solstice

The first day of summer and we are supposed to hit 100 degrees, it is a toasty first day of summer at my house! It is also a taper week for me, half marathon on Saturday and I want to be ready to rock it! I have decided to welcome the first day of summer with the traditional yoga summer solstice workout. This will also be a great thing for my body during a taper week.

SolsticeIt is considered auspicious to practice Surya Namaskar at the time of summer solstice, to connect with and build upon the enlivening solar energies that are pulsating within us now. Get up at dawn, face east, and do 108 repetitions of Surya Namaskar sequence. If that seems a bit ambitious, or you’re feeling rushed (or just tuckered out), simply do one reverent bow to honor the sun.

I am adjusting this for me. 1) I didn't get up at dawn and get yoga done. Instead I got up at 5:30 to a dog that needed to go out. I rolled over and told my husband to take care of it. And then my 1 year old promptly woke up. 

I also am not going to do 108 repetitions. Instead I am going to aim for half of that (54), or whatever I can get done in 20 minutes, which is about all the peace I can hope for with 4 kids and 2 dogs. Happy summer days!


Friday, June 16, 2017

Fit Friday - Simple Artisan Bread and 10 Min Plyos

Another week, another fabulous Fit Friday.  Ruthie is here with another fantastic recipe to try out in the kitchen and after that we are talking 10 Min Plyos. Enjoy!

No-Knead Artisan Bread is so simple to make and tastes like it came straight from a bakery!  No-Knead Artisan Bread is so simple to make and tastes like it came from a bakery! www.cookingwithruthie.com
 Enjoy this No Knead Artisan Bread by itself for a quick snack or as a delightful side to go with almost any meal! You'll love that this bread is fluffy and soft on the inside with a perfectly crunchy crust on the outside. No-Knead Artisan Bread is so simple to make and tastes like it came from a bakery! www.cookingwithruthie.com
 The really cool thing is that there's NO oil in this bread... none!  You'd never believe it though because it's the most moist and fabulous crumb you've ever tasted!!  We also love to get creative with this recipe sometimes- check out our Parmesan Olive Artisan Loaf , Rosemary Parmesan Artisan Loaf, and  Sourdough Artisan Loaf! No-Knead Artisan Bread is so simple to make and tastes like it came from a bakery! www.cookingwithruthie.com
 At our house, we love to make a few loaves at a time! There is nothing easier and more satisfying than having a yummy loaf of bread waiting for you and your kids when you all get home from your daily activities. My family usually cuts a slice, adds butter, and then homemade Peach Raspberry Freezer Jam. It makes for a simple, delicious, and quick snack!  No-Knead Artisan Bread is so simple to make and tastes like it came from a bakery! www.cookingwithruthie.com



No-Knead Artisan Loaf
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • 3 cups flour
  • 1 1/4 teaspoons sea salt
  • 1/4 teaspoons instant dry yeast
  • 1 1/2 cups hot water
Instructions
  1. Mix the dry ingredients in a large bowl, stirring by hand, add water and mix until moistened, cover entire bowl with saran wrap that has been generously coated with cooking spray.
  2. Let sit for at least 12 hours.
  3. Turn out dough onto a floured surface, pull the sides into the center, and flip the loaf over.
  4. Cover again with the same saran and let raise for 45 min or to double in size.
  5. Heat the oven to 500 degrees F with ceramic dutch oven inside.
  6. Carefully place dough in dutch oven, replace lid, and cook for 22 minutes or until golden brown.
  7. Cool on a wire rack.

No-Knead Artisan Bread is the easiest bread to make in the whole world!  Enjoy!! 

We all love quick workouts, but maybe for our own reasons. There are days that we only have a few minutes and need something quick to do in order to start our day off right. There are days that you are killing it and just want a little something more to add to the mix. And there are days that you are just bored and need a lot of different things going to keep that boredom at bay. Whatever the reason may be we are adding another great little workout to add to your file box.

10 minutes of plyos!

Why plyos (plyometerics)? Because I love them, especially for a solid and effective short workout. Here are a few other reason:

  • burn more fat
  • boost athletic performance
  • increase coordination
  • get more done in less time
  • get your heart rate up
So we have plenty of reasons. Now let's talk about the workout.


Have a wonderful Friday! 
Much Love and Peace~ Nichole and Ruthie

Wednesday, June 14, 2017

Workout Wednesday - HIIT

It is a crazy day at my house today! My cute little 6 year old turns 7 and we are getting ready to party. I am not the crazy mom that makes perfect little party favors and spends hours and hours on a cake. In fact, I also have the girl's mom helping with some stuff.  I don't know how those other mom's function.
I say all this with the understanding that this workout will take place for me tomorrow, there is no way it is happening today. Some days are just like that and it is ok.

I love HIIT classes and workouts, and that is what we are doing today. Push your heart rate today folks. I have worked with a few people that aren't used to that feeling and are scared of it. Don't be scared! Instead embrace it and know that with that hard work comes great rewards.


Friday, June 9, 2017

Fit Friday - Avocado Kale Salad and Sweet Sweat Sesh

Fit Friday is here and the sun is shining. What a great day for a light refreshing salad a quick workout before hitting the pool.

Tropical Avocado Kale Salad tastes amazing and a great way to get your 5 a day!  Tropical Avocado Kale Salad tastes amazing and a great way to get your 5 a day! www.cookingwithruthie.com
 When the heat is on in the summertime I'm all about light and refreshing salads. They just seem to sit better in my tummy when it's 90 plus degrees outside!  I love the combination of fruit and vegetables plus with nuts and coconut flakes our Tropical Avocado Kale Salad will hit the spot for you too!  Tropical Avocado Kale Salad tastes amazing and a great way to get your 5 a day! www.cookingwithruthie.com
 I love to use my Sweet and Spicy Candied Pecans but honestly any kind of candies nut will work just fine!  You might also enjoy some of these other candied nut varieties...  Candied Walnuts, Sweet and Salty Cashews, and Bourbon Spiced PecansTropical Avocado Kale Salad tastes amazing and a great way to get your 5 a day! www.cookingwithruthie.com



Tropical Avocado Kale Salad
Recipe Type: Salad
Author: Ruthie
Prep time:
Total time:
Serves: 2
Ingredients
  • 4 cups baby kale leaves
  • 2 clementine oranges, peeled and segmented
  • 1 avocado, thinly sliced
  • 8 strawberries, sliced
  • 1/4 cup candied pecans
  • 1/4 cup toasted coconut flakes
  • lime wedges for serving
Instructions
  1. Divide kale between two serving plates.
  2. Divide remaining ingredients between serving plates.
  3. Serve with lime wedges.
  4. Enjoy!

Tropical Avocado Kale Salad is flavorful salad to enjoy this summer! 

  In the summer heat I am sneaking in our workouts where ever and whenever I can. The kids are home and we are going in all directions. This means I need something quick and easy. I end up using the summer to maintain, not to make any gains because that is all I can do.

This week is all about a quick and easy interval workout. You can adjust this however you need to for whatever time restraints you have. Whether you are just sneaking in something quick with 15 to 20 min or have a full hour this is a workout that you can use and enjoy.


Go all out and go for it!  You need to make the most out of any and every workout.

Have a wonderful Friday! 
Much Love and Peace~ Nichole and Ruthie