What gets you out of bed?

All sorts of different motivators drag people into the gym.  Some are aesthetically driven.  Some are driven by the desire to get into better overall shape.  Some have a doctor breathing down their collar.  Whatever the nagging cause may be; embrace it and take it very seriously. 

It's obviously something very, very important if a goal can drag you out of your warm bed and into your workout shoes.  You set your conviction and your on your healthy way!....for a few weeks.  And then the enthusiasm fades and you're back to regret and guilt (If I know workout mentality, that's how it goes). 

So!  When that overwhelming goal makes an impression in your life large enough to make you add an extra hour to your morning routine, make it matter!  Start by writing down specifically what's driving you to take this on.  Put it in a spot that's in at least your peripheral close to all times for easy referance and a reminder of your new wellness purpose.  Your longevity, your family's happiness, your cardio, your finished race, your lower cholesterol, whatever. 

Then make smaller, short term, attainable and manageable goals to knock out on a weekly basis.  You ate well X amount of times this week, you made all your workouts, you played outdoors with your kids X amount of times, you got a full nights sleep all week, whatever.  Handle them!  This brings you that much closer to the prize which is your ultimate wellness vision of your life. 

Still, not one part of this process is valid without recognizing/loving/embracing what provoked the most important step initially....what got you out of bed.  Discover it.  Love it.  Write it down.  Live it. 

My Marathon. My Love. My Work. My Life.

26.2 miles.  Running.  I ran that.  I ran that!!  I ran that in 3 hours and 28 minutes.  I ran it alone.  I ran it with everyone.  I ran and I learned.  Here's all the beautiful factors that accompanied a tired pair of legs....

Everyone at the starting line of a Marathon undoubtedly has a profound purpose for being there be it physical or metaphysical.  Purposes can range from elite runners making a P.R.; running for a lost loved one; running for fitness; running due to a bet, anything.  But, no matter what provokes one to strap the timing chip to their stability shoes, nothing changes the fact that you're going to be stuck running.  For a long time.  That early morning race revelation can send even the best spirited folks spiraling into a panic.

My spiral at the first few steps of 26.2 mi proposed a popular question, "How do I finish and not disappoint anyone?"  After all, I had so much riding on these race results.  I had runs with my 3 yr old son in the jog stroller instead of reading to him to justify.  I had expectations from my clients.  I had expectations from my coach and colleagues.  I had a "race pace" I felt appropriate for my level I needed to maintain.  I was a mess.  I know better than to lay these kinds of heavy performance blankets on my back before a race (as they were totally self-inflicted nobody else holds me to such ideals)....but I'm human and couldn't help it.  God forbid I just 'finish' the race. Or not to mention maybe enjoy it. 

Then to my joy something amazing happened.  An utter calm washed over me.  A calm telling me that yes I'm going to be running for a long time.  But I love running.  And I don't have to go fast.  Or hurt.  I just have to keep moving forward.  For me often in my life, the only rule I needed to follow was to avoid being stagnant.  "Stasis is death" I tell my clients all the time.  I will move.  Steadily. 

So I was thrown back into freshly tapered leg happiness and I soon found myself needing to harness the ache to run fast and hard.  My coach Cyndee Platko's advice echoed in my mind "hold off til mile 18."  Ya well mile 18 is like forever from now lady.  So I had to be patient.  I had to get comfortable with moving slower than I would have prefered.  I couldn't get my instant gratification.  The endorphins would have to wait.  I had to stick with a higher plan and hold back.  I hated that. 

It's okay.  I would take this race chunk by chunk.  I would chip away at the ultimate prize and increase my intensity and speed the closer that I came upon the finish.  The next 10k I dedicated to my legs.  I kept it conservative yet productive.  All endurance athletes need to cherish their finely tuned machines that are their bodies and I decided to give my legs the respect they deserved.  8 min mile was their happy place. 

The next grip of mileage I dedicated to my clients.  Mile 16 was when I started feeling the familiar fatigue in my mind and body tempting me to give in to cramps or sub race pace.  I ask my clients to work diligently on all aspects of their wellness at all times no matter what circumstances because they deserve that.  I deserved to run at my optimum capacity.  I trained for it.  I was strong enough.  And somehow my feet kept turning themselves over as if they knew their fate much better than myself.  It was then that I high fived a woman running with one real leg and one prosthetic. 

Mile 22 on was a blur.  Pain and numbness happened simultaneously.  That is possible trust me.  I was hurting.  I longed for that original feeling I had 3 hours ago to 'hold back'.  It was long gone.  But I did not have to look far for an arena from which to draw strength for this last haul.  My son has endless energy.  I pretended like I had that.  His legs never stop.  Neither did mine.  I also revisited the time in my life of being a single mom building my business.  I would work, breastfeed, work some more all to the music of 12 hours a day.  Who knows from where that energy derived other than just the need to survive.  Then there's my loyal and loving boyfriend who would not only walk to the end of the earth for me, but drove me to the Marathon in the first place.  I visualized running to the end of the earth for him and our life together.  I wanted to finish strong for him.  I wanted to let him and my son know that amongst all adversity, I would be strong in the finish. 

So it appears as though I'm one of those narcissistic endurance athletes.  I posted my run time for the public.  Jeez I can't believe that.  But I have to!  It's as though I was driven to write this by the same force that drives me to run.   I have to share the love so to speak.  I have to let anyone willing to listen know that running is not all an aesthetic or athletic driven endeavor.  There are so many positive parallels to life that running may unveil.  Go discover yours.  And do so steadily with love. 






 

Krazy Kristen's Lettuce Wraps

This looks soooo delicious and easy I can't WAIT to make this.  Thank you Kristen Fink!!

Chicken Lettuce Wraps
2 boneless skinless chicken breasts cooked and cubed
1 tablespoon of unsalted peanut butter
3/4 cup of shredded carrots
1 head of green leaf lettuce
1 cup of low sodium soy sauce
1 teaspoon of ground ginger
1 teaspoon of ground coriander
1/2 teaspoon of truvia sugar

1. Microwave the peanut butter for 20-30 seconds then whisk together the soy sauce, ginger, coriander, truvia sugar, and peanut butter. Place the chicken and shredded carrots  in a Ziploc bag and add the soy sauce mixture. Seal and refrigerate for 15 minutes. Drain any excess liquid. Spoon the mixture onto lettuce leaves and roll up and enjoy.

Spinach with Garlic Vinaigrette

My ultra calorie counting champion client, Toby Schuller, gave me this recipe.  This is a simple, cheap, and delicious way to put together something WAY better than just salad.  It's foods like these that help this young woman of 68 continue to do all the same exercise demands I give a 30 year old!  Enjoy!

Toby the Talker's Spinach with Garlic Vinaigrette!

1 1/2 tablespoon extra-virgin olive oil
1 tablespoon white wine vinegar
1/2 teaspoon Dijon Mustard
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
2 garlic cloves, minced
6 cups baby spinach leaves (about 6 ounces)
1/4 cup vertically sliced red onion

Combine the first 6 ingredients in a large bowl, stirring well with a whisk.  Add 6 cups spinach and red onion; toss to coat.  Yield: 4 servings (serving size: 1 3/4 cups)

Apple Butter by Bethany

It's my sound opinion that states Bethany quietly rules the world from kitchen.  Her own look is simple, pretty, and sweet; yet her foods take no prisoners. It's time that I'm not the only lucky person who gets some Bethany Blowouts so enjoy!  More Bethany dishes to come as well.....

Here's a simple recipe, though I'd cut down the sugar or even try eliminating it - the apples should be plenty sweet on their own. And you can freeze this and it'll be good for several months rather than canning it.
APPLE BUTTER
Ingredients
4 quarts sweet cider
2 1/2 quarts tart apples, quartered
2 cups sugar
Cinnamon, cloves, ginger
Preparation
1.
Boil the cider until it is reduced to two quarts. Add peeled, quartered apples and cook until very tender. Put the mixture through a colander and add sugar and spices as desired. Cook until thick, stirring to prevent burning. Pour into clean, sterilized jars and seal.
YIELD
Three pints

Cinnamon and Honey!

I have some clients that take care of me like a Mother.  It's more like they train me than I train them to be quite frank.  Whatever advice they give I listen as it proves to be a truth over and over.  Thank you Terry Lange for more helpful tips on life or just food!
Cinnamon and Honey
 
Cinnamon and Honey
Honey is the only food on the planet that will not spoil or rot. It will do what some call turning to sugar. In reality honey is always honey.. However, when left in a cool dark place for a long time it will do what I rather call "crystallizing".   When this happens I loosen the lid, boil some water, and sit the honey container in the hot water, turn off the heat and let it liquefy. It is then as good as it ever was. Never boil honey or put it in a microwave. To do so will kill the enzymes in the honey.
Cinnamon and Honey
Bet the drug companies won't like this one getting around.  Facts on Honey and Cinnamon:  It is found that a mixture of honey and Cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also accept honey as a 'Ram Ban' (very effective) medicine for all kinds of diseases.  Honey can be used without any side effects for any kind of diseases.
Today's science says that even though honey is sweet, if taken in the right dosage as a medicine, it does not harm diabetic patients.   Weekly World News, a magazine in Canada , in its issue dated 17 January,1995 has given the following list of diseases that can be cured by honey and cinnamon as researched by western scientists:
HEART DISEASES:
Make a paste of honey and cinnamon powder, apply on bread, instead of jelly and jam, and eat it regularly for breakfast. It reduces the cholesterol in the arteries and saves the patient from heart attack. Also, those who have already had an attack, if they do this process daily, they are kept miles away from the next attack. Regular use of the above process relieves loss of breath and strengthens the heart beat. In America and Canada , various nursing homes have treated patients successfully and have found that as you age, the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and veins.
ARTHRITIS:
Arthritis patients may take daily, morning and night, one cup of hot water with two spoons of honey and one small teaspoon of cinnamon powder. If taken regularly even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week, out of the 200 people so treated, practically 73 patients were totally relieved of pain, and within a month, mostly all the patients who could not walk or move around because of arthritis started walking without pain.
BLADDER INFECTIONS:
Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it.. It destroys the germs in the bladder.
CHOLESTEROL:
Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water, given to a cholesterol patient, was found to reduce the level of cholesterol in the blood by 10 percent within two hours.   As mentioned for arthritic patients, if taken three times a day, any chronic cholesterol is cured.. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.
COLDS:
Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and clear the sinuses.
UPSET STOMACH:
Honey taken with cinnamon powder cures stomach ache and also clears stomach ulcers from the root.
GAS:
According to the studies done in India and Japan , it is revealed that if Honey is taken with cinnamon powder the stomach is relieved of gas.
IMMUNE SYSTEM:
Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacteria and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles to fight bacterial and viral diseases.
INDIGESTION:
Cinnamon powder sprinkled on two tablespoons of honey taken before food relieves acidity and digests the heaviest of meals.
INFLUENZA:
A scientist in Spain has proved that honey contains a natural ' Ingredient' which kills the influenza germs and saves the patient from flu..
LONGEVITY:
Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Take four spoons of honey, one spoon of cinnamon powder, and three cups of water and boil to make like tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans also increase and even a 100 year old, starts performing the chores of a 20-year-old.
PIMPLES:
Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it next morning with warm water. If done daily for two weeks, it removes pimples from the root.
SKIN INFECTIONS:
Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin infections.
WEIGHT LOSS:
Daily in the morning one half hour before breakfast on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water.. If taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.
CANCER:
Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder for one month three times a day.
FATIGUE:
Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens, who take honey and cinnamon powder in equal parts, are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, taken daily after brushing and in the afternoon at about 3:00 P.M. when the vitality of the body starts to decrease, increases the vitality of the body within a week.
BAD BREATH:
People of South America , first thing in the morning, gargle with one teaspoon of honey and cinnamon powder mixed in hot water, so their breath stays fresh throughout the day.
HEARING LOSS:
Daily morning and night honey and cinnamon powder, taken in equal parts restores hearing. Remember when we were kids? We had toast with real butter and cinnamon sprinkled on it!

Cowboy Caviar!

Nicole Sotille: Ok heres the recipe for the cowboy caviar. I don't have a clever name for it. We could just call it that, I guess.
Me: Ya right.  We are calling this "Savory Sotilles Satisfying Cowboy Caviar."

She brought some of this to me and NOTHING satisfies you better than this after a long, tough workout. 

1 can black beans
1 can low sodium corn kernels
1 can black eyed peas
Open these and thouroughly rinse in a collander.
2 tomatoes
1 small red bell pepper
1 small yellow or orange pepper
1 small sweet onion
1 or 2 whole jalapenos
a few pickled jalapeno rings
cilantro
Dice these ingredients into small pieces and combine with rinsed  canned stuff.
The original recipe calls for Bernstein's Restaurant recipie Italian Dressing, but oil and seasoned rice vinegar, salt, pepper and garlic powder should work the same way. Let the mixture marinate for an hour or so before eating it. Other variations include adding avocado or quinoa right before serving. It lasts in the fridge for a week or more, so double the recipe or adjust ingredients as you like as far as heat level or tanginess from the vinegar. This dish is easy, healthy and addictive. Enjoy!

The start of the recipes!

My Stepmother Vivian gave me this one.  Enjoy!

simple green smoothie
serves  4
1 head organic romaine lettuce shredded
6  ripe bananas
water  to blend it smooth
drink up
tip
romaine lettuce is full of nutrients one of the best sources of vitamins A ,C,B, b2 as well as folate, magnesium, potassium,and iron.