Friday, September 20, 2013

Stuffed Bell Peppers: Paleo + Gluten Free!

The past few weeks I have been in a total running rut, but this morning I finally broke out of it! This morning my goal was to get in 10 miles. I set off at 5:15 with my friend, we did 4 miles before coming back to my house so she could leave. I felt good after the 4 miles and was actually excited to run more (which I haven't felt in awhile!) I drank some water, took a few chews, and set back off on one of my favorite routes. By the time I was turning around, I only had 2.5 miles left. I did just over 10 miles and honestly could've done more it felt THAT good! I am back and so excited! I have a 10k on Sunday - wish me luck! :) 

My professor gave us today off, too! It's seriously a great day! With my time, I decided to whip up a fun dish. Bell peppers were on sale this week at Hy-Vee and on the fuelsaver, so this was just simply meant to be! 

1) Brown 1 lb of ground beef (or turkey), drain. Put the meat back into the skillet, add 1 minced onion and 1 tbsp minced garlic and cook for a few more minutes. Season everything with salt, pepper, and any other seasonings you like (I used Mrs. Dash and extra garlic powder). 
2) Once onion is transparent, add 1 sliced zucchini to the skillet and cook for 3 minutes. 
3) After 3 minutes is up, remove the skillet from heat and add 1 can of diced tomatoes and 1/2 cup of liquid egg whites (or 2 egg whites). Stir well. 
4) Cut the tops off of 4 bell peppers (keep them) and clean out each pepper. Add to a shallow dish. Evenly scoop the beef mixture into each pepper and put the tops of the pepper back on. Bake at 350 degrees for 35 minutes. 

Full Recipe: 
4 bell peppers 
1 lb ground beef (or turkey) 
1 zucchini, sliced 
1 onion, minced 
1 tbsp garlic, minced 
1 can diced tomatoes 
1/2 cup liquid egg whites 
Salt, pepper, and any other seasonings 

Brown the beef and drain. Put beef back into the skillet with minced onion, garlic, and seasonings- cook until onion is transparent. Add the zucchini and cook for 3 minutes. Remove the skillet from the heat. Add the can of tomatoes and egg whites - stir well. Cut the tops off of the bell peppers (keep them) and remove the insides. Place into a shallow dish and then evenly scoop the beef mixture into each pepper. Bake at 350 degrees for 35 minutes. 

Thursday, September 19, 2013

Fall is coming..I think?

A few days ago I started to think it was finally time for Fall - it rained and was brisk, perfect Fall day! Then, it got hot and humid again...

Yet, no matter it getting hot and humid again, I am still pretending like it's Fall (it technically almost is!) 

Here's a fun, Fall inspired, gluten free and low in sugar breakfast recipe to get your day going!

Pumpkin Pie Scramble
1 egg + 2 egg whites, whisked 
1/2 banana, mashed 
1/4 cup pumpkin 
1/2 tsp vanilla 
1/2 tsp pumpkin pie spice 
1/2 tsp cinnamon 

Whisk all ingredients together really well. Heat a skillet on the stove top to medium heat. Spray the skillet with non-stick cooking spray or use coconut oil. Pour the mixture into the skillet. Let it cook and stir it just like you would scrambled eggs. Continue stirring until completely cooked. Top with your favorite toppings! I drizzled mine with a little almond butter...mmmm! 

Sunday, September 15, 2013

Fall Into Fitness Program: Week #4

I have a surprise for you....

This week is all about your imagination and taking action in creating your OWN workouts! Yes, I said it! Take what you have learned, the exercises you find you enjoy the most, and figure out what areas you want to work on and go with it.

This week I want you to do 3 days of cardio and 2 days of strength training, just like we normally do. But, go outside of your limits and create your own schedule for the week as well as creating your own strength workouts! Have fun with it! This is where you can get the MOST points and catch up to win!

For each strength workout you post on the blog (in comment section) you will receive 10 points! This can help you push forward and beat those in front of you. There are 3 of you that are very close in points!

I bet you didn't expect this as your post for this week, but here it is! Now get to thinking and having fun - use some of my ideas and go with it! This is how you'll continue to maintain your progress and become more inclined to fitness throughout your life!

If you have questions - let me know! I'm always here to help! Finish strong - this is the last week! :)


Sunday, September 8, 2013

Fall Into Fitness: Week #3

Halfway done! Can you believe it? Time for the downhill slop - let's go!

Monday: Up your steady state cardio time! You can do this! 

Tuesday: Strength workout #1

Links to the how-to's:
{I hope you know how to squat and plank by now, I surely have taught you how, right?!} :)

Wednesday: Increase your HIIT workout time! PUSH!

Thursday: Strength Workout #2

Links to the how-to's:
One legged bicep curls:
Shoulder Presses:
Bicycle Crunches:

Friday: Steady State + Yoga Workout #1 {Same as week #1}

Points for week:
*Send me your pics!
*Comment on this post: How do you plan to maintain what you have accomplished these past few weeks?

Saturday, September 7, 2013

A look at my long runs

Every Saturday I go out for a long run around town, no matter if I'm training or not. Long runs (to me) are anything 6 miles or more. I usually get together with friends which makes Saturdays one of my favorite days. Long runs are slower paced which means there's tons of time to chat about anything and everything. 

Today I set out for 9 miles and I thought it'd be fun to show you what it "looks" like! Maybe this will encourage others to pick up running, too! It's really so much fun! :)

I woke up at 5:15am did my thing, took Annie out to the bathroom, and then came in to grab a quick snack for pre-run fuel and a large glass of water. When the runs are 10 miles or more, I usually have something more substantial but today all I really needed was a 100-calorie Raw Rev Bar. These are so tasty and full of energy packed ingredients! After grabbing a snack, I snuggled back in bed for a few more minutes - so glorious! 

Finally, it was 6am and time to get up and get dressed! Today I wore: Fila moisture-wick sports bra, Nike moisture-wick tee, Old Navy running skort, Adidas hat, Mizuno WaveRiders, and of course my Garmin watch! 

I packed water and protein shake in my cooler, grabbed 3 shot blocks, and headed to the trail head to meet my friend! This picture is from after the run, obviously! It wasn't this bright at 6:30am! :)

And off we went! We did 4 miles, came back to the trail head so another friend of ours could join us for the last chunk of our run. I jumped ahead of them to add on an extra mile (I needed to get 9 miles today for training) and met them back at the trail head! During the run, I ate 3 of these chews: Clif Shot Bloks

We walked it out, I chugged water, and then hopped in my car to enjoy my protein shake that I packed. I had 1 scoop white chocolate Designer Whey with 1 cup unsweetened almond milk. Yummm! I have such a better day if I remember to do a protein shake right after! 

After getting home, I actually did some yard work and took Annie for a walk before anything else! I'm still not sure where the extra energy came from, but I am SO glad to have gotten the work done before it gets hottttt again here in Iowa! After all that, it was shower time. I had a craving for more hydration (surprise) so I grabbed a big bowl of fruit (grapes + honeydew + cantaloupe - from my parent's garden!) and a big bowl of veggies (cucumber + peppers + carrots + snow peas) with hummus! Along with a big glass of aqua fria! It hit the spot!

After my snack attack - I needed to ice my knees. I do this often to prevent any IT band pain (I had some when I first started running long distances). It helps so much! Yes, that is a bag of frozen peas. They work so much better than a bag of ice because the bag forms around your knee so well! Try it! Annie even joined me! <-- Obsessed with that dog, I tell ya! :)

So, there ya have it - a long run Saturday review! I look forward to them every week and they really kick off the weekend! Now it's time to go make some lunch and start my weekend! 

Happy Saturday to all of you!

What plans do you have this weekend?


Sunday, September 1, 2013

Fall Into Fitness Program: Week 2

You made it through week 1! Now, it's time to kick it into gear and really push yourselves. This week is more about individualized muscles, so you may not feel quite as sore as you did this last week because the workouts are focused more on one muscle rather than working so many at a time. This is to give you somewhat of a break from those super-tired muscles, while also continuing to strengthen and push forward. Weeks 3 and 4 will be hard, so enjoy this week! You are doing great!

This is SO true! Is this not enough motivation for you to push through for these 4 weeks and then continue so others can notice?!

Here's the schedule - notice the HIIT workout increased 5 minutes :) The only things that changed are the strength workouts - so if you need a review of what steady state/HIIT are - go to the first post!


Strength workout #1:

How-To Pictures:

Plie Squats:

Plank Rows:


Side to Side Lunges w/ Front Raises:


Tricep Dips:

Bicycle Crunches:

Strength Workout #2:

How-To Pictures:

 Pushups: You can either do regular pushups or on your knees



Hydrants: I always say, "Act like you're peeing like a male dog." haha!

Tricep Kickbacks:




Jump Squats:


 Yoga #2:  
Hold each pose for 1 minute resting for 15 seconds in between each for 2 total rounds



Sunbird: Switch sides halfway through

 Triangle: Switch sides halfway through

Side plank: Switch sides halfway through

Dead man:

Continue to eat your pre/post workout snacks! This week's challenge to get points is to comment on this blog post with YOUR ideas for pre/post workout snacks! I will give advice as you post to tell you any changes that could be made to make them even healthier, but I know you will all do great!

Points breakdown for this week:
*1 point per pre/post workout snack idea (posted in comments)
*1 point per before and/or after photo