Workout #17: Make a Run for It!

Even when I was little, running was my enemy. I remember running in the Presidential Fitness Challenge every year and I could never run faster than a twelve minute mile. I used to feel so bad when my friends would run beside me and try to get me to run faster, but I never could.

My sister is almost as bad as I am, but not quite. She's never been over weight but she's never been a great runner either. I was more than surprised to hear that she decided to run a marathon. On her way home for the Easter break, she texted me and asked if she wanted to go for a run the next day. My first thought was "Is she crazy?" I was going to immediately say hell no but I ended up texted back that it sounded like a good idea.

The next day she woke me up, tossed me a pair of sneakers, and pulled me outside. We walked down one house and then we made a run for it. Needless to say, I was ready to quit only a few houses down from that. I started to slow up, so my sister ran a little faster and I struggled to keep up.

We didn't talk much, so I ended up listening to my neighbors around me and focusing on my breathing. Eventually, I managed to steady it and fell into step with my sister. I kind of liked the sound of our feet hitting the pavement in unison. Every now and again she told me to slow up and pace myself or, when I started to feel like stopping, she'd tell me to focus on one thing at a time. Rather than focus on reaching home, she'd tell me to get to the next mailbox, and then I could slow down if I wanted to.

The thing was, after I reached one mailbox, I wanted to run to the next one, and the next one, and the next. Before I knew it, my house was in view. She told me earlier on in the run that we could walk from there, but instead she decided we'd sprint. I struggled to sprint but didn't slow up until I got back through my front door.

While I don't plan to run any marathons just yet, I don't mind training with my sister for the time being. Maybe I'll be running one in a couple years.

Recipe of the Week: Oatmeal Breakfast Cookie

I just started making these and personally I love them! They fill me up all the way to lunch!
Plus: there's no cholesterol!

Ingredients:
1 packet Quaker Lower Sugar Maple and Brown Sugar Oatmeal
1 tbsp dried cherries
8 whole almonds
1 tbsp walnuts
1 tsp sugar

Preheat the oven to 350 degrees. Add water and heat the oatmeal (try not to make it too diluted). Then mix the oatmeal with the cherries and walnuts. Chop the almonds in half and mix then in as well. Then separate the mixture in half and shape into two balls. Place them on a greased cookie sheet and sprinkle the sugar over the top and bake for twenty minutes.

Nutrition facts (two servings of one cookie):
Calories: 154
Fat: 6.2 g
Cholesterol: 0 mg
Sodium: 131.1 mg
Potassium: 135.6 mg
Carbohydrate: 22.8 g
Fiber: 2.5 g
Sugar: 9.2 g
Protein: 3.7 g

Tip #27: Get Back to What Works

I'll admit it: So far this year has not been kind me. I've gained a little weight back and my skinny jeans can tell. I've done a lot lately: TweetWhatYouEat, SparkPeople, just plain old keeping a log. All in all, they've helped somewhat, but not to the magnitude that Weight Watchers did. So I'm shelling out the cash and getting back on track.

I'm over one week into my re-diet and I have to say it feels pretty good. My skinny jeans are still complaining but I feel lighter. I'm exercising more than I used to with the kind of motivation that Weight Watchers brings me. On Sunday, I got on my stationary bike and pedaled at or above 12 mph until I reached 15 miles. My legs were sore, but in a good way, like I know I accomplished something. I've lost over two pounds already this week. I'm standing up straighter and not as concerned with hiding my weight gain under really baggy clothes.

I'm eating a lot more fruit (which has no point value on the PointsPlus program) and cutting back on my cravings, which often total more than I can have (like my personal favorite Skippy peanut butter). I will say that my body is a lot hungrier now, which means that I was definitely eating more than I should have before and my body isn't used to the healthy calorie amount I'm at now. I've been through this before, so its really no trouble. I know I'll get through that.

So for right now, my skinnies are left to the back of my closet, but I feel asured that I can lose the weight to button them up again.

Playlist of the Week!

Yes, I am a Glee fan and I did watch it this week so I've been listening to Latin music all week! Here's my top choices for Latin workout music!

1. Loca by Shakira

2. Dirty Dancer by Enrique Iglesias

3. Bamboloeo by Gipsy Kings

4. Pata Boom by Daddy Yankee

5. Rain Over Me by Pitbull and Marc Anthony

Recipe of the Week: Apple Cinnamon Muffins

I love making this recipe on Sundays so I have a breakfast to look forward to every morning that week! I wake up so early; I hate cooking breakfast in the morning. The only way I eat is if I already have something prepared. These muffins a great option in the morning with a piece of fruit and a cup of coffee. It keeps me full all morning.

Apple Cinnamon Muffins
Ingredients:
2 cups skim milk
1 medium apple
1 tbsp vanilla extract
1 egg
2 tbsp olive oil
16 tablespoons light brown sugar
3 tbsp cinnamon
1 1/3 cups whole wheat flour
1 1/2 cups white flour
1 tbsp baking soda
1 tbsp Smart Balance
2 tbsp semi sweet chocolate chips

Directions:
Preheat oven to 350 degrees. Combine all wet ingredients in one large bowl, blending on low speed. Combine all dry ingredients, except the chocolate and white flour, in another, smaller bowl. Mix the two bowls together on low speed until smooth. Then mix in the white flour a half cup at a time. Use your Smart Balance to grease the muffin tins and use an ice cream scoop to measure the amount of batter per muffin. Cook for 30 minutes and then let cool.

Nutrition Facts:
Makes 16 muffins. 1 muffin per serving.
Calories: 147.6
Total Fat: 3.5 g
Cholesterol: 15.9 mg
Sodium: 341.8 mg
Total Carbs: 25.6 g
Fiber: 2.5 g
Protein: 4.2 g

Enjoy!

Workout #16: Challenge Your Body

Everything worth doing is a challenge, especially your workout. You might have found by now that you have hit a plateau. That happens sometimes, when your weight loss just stalls and it seems like you must have gotten off track. It's frustrating and kind of kills your self confidence, but it might not be that you have gotten off track. The reason might be that your original weight loss plan isn't cutting it anymore. As you lose weight, your body starts to need less calories. While it is important adjust your calorie intake, it is also important to adjust your workout.

Is there something you were hesitant to do before because it seemed too hard? Accept the challenge and go for it! I've been doing pilates lately but its not helping me reach my goal. So for the last two days I've gone on the exercise bike and pedaled, hard, burning 250 calories in half an hour. I almost fell over when I got off the bike; my legs were so wobbly. It felt so good to know that I'd worked so hard.

Maybe you want to try a class! If you were hesitant to try hot yoga, look for a class for beginners and work your way up. Its a great workout, but I guarantee you'll be wobbling and shaking through every cobra or downward facing dog. Or try Crossfit, a seriously intense workout that my friend who is a ballerina does to stay in shape when she has time off. Just remember to stay fueled and hydrated through every challenge!

Healthy Recipe of the Week: Apple Peanut Butter Pancakes

Apple Peanut Butter Pancakes

1 cup whole wheat flour
.25 tsp salt
1.25 baking powder
2 tbsp reduced fat peanut butter
.5 tsp vanilla extract
1 cup fat free milk
.5 large apple

Mix the flour, salt, and baking powder together. Mix the peanut butter in a smaller bowl with the vanilla and milk until creamy. Next pour the liquid into the dry mixture and blend until creamy. Chop up the apple but do not add to mixture. Take a heaping tablespoon of the mixture and cook the pancake, pushing some pieces of the apple into each tablespoon. Cook on both sides until golden brown.

Makes about 3 servings (three panckes per serving)
Nutrition Information
Calories: 250
Fat: 7 g.
Cholesterol: 1.6 mg.
Sodium: 492 mg.
Potassium: 340 mg.
Carbohydrates: 41 g.
Fiber: 6.5 g.
Sugar: 9 g.
Protein: 11 g.