Liar!
I am a liar!
I made a committment to blog regularly until Christmas and I didn’t follow through. I’m sorry! And I promised to come back from my weekend in Mpls with fun pictures– strike two! I really hope Santa doesn’t read my blog!
The truth is things have been extremely busy and my camera battery was dead last weekend 
I was really bummed! The weekend was awesome; I got to see a lot of friends, I started and finished all of my Christmas shopping in one day, went for a run around Lake Calhoun, ate some awesome sushi and was able to celebrate Teresa’s graduation from the University of Minnesota. As expected, Monday through today were complete chaos. I didn’t even get to workout until today! But I’m so glad I finally got my chance, I had a great run!
Total Time: 50 minutes
5 mile run
Average heart rate: 165
Max heart rate: 199
Time in the zone: 30 mins
Total cals burned: 485
Tonight’s workout was a great way to start the long holiday weeekend. I’ll be making some more trips to the gym during the next few days… Only eight more days in December! I’ve got some miles to run 
MERRY CHRISTMAS! From my family to yours.
Filed under: Holidays, Workouts | 1 Comment
Tags: Liar, Running
My perfect holiday workout
Emily at work is very sad about my reduced blogging schedule, so I thought I would check in quick before the weekend arrives. I will be a busy girl the next couple of days!
I had to take the last two days off from the gym because Wednesday I was at our retreat and yesterday I recovered! I was asleep at 7 p.m.! Totally a new record for me! I woke up feeling awesome today and jumped right into my new killer Friday workout tradition. I love starting the weekend feeling so energized and healthy!
Total Time: 1 hour 5 minutes
5.25 mile run
Average heart rate: 169
Max heart rate: 197
Time in the zone: 43 mins
And a few weights…
3 x 12 overhead tricep press
3 x 15 alternating lunges
3 x 15 push-ups
3 x 12 chest flies on ball
3 x 12 standing rows
3 x 12 lat raises
Total cals burned: 655
It was awesome!
I’ve felt really good during my runs this week and I’ve been running at a faster pace, which is really exciting. My time on the treadmill has been going by really fast, thanks to a new trick. Allow me to share…
In the past, I usually always warm-up walking at 3.5 pace for 3 minutes, and then I’ll slowly work towards a comfortable pace that I can maintain throughout my run. I usually try to increase my speed during my last half mile and sprint my last quarter mile or so. But this week, I’ve noticed that it takes awhile to reach my target heart rate following this method. So, I’m still warming up at the same pace and for the same amount of time, but after my warm-up I’ve been tempo running! Every quarter mile, I alternating between 6.5 mph, 7 mph and 7.5 mph. This way, I’ve been reaching my target heart rate during the first mile of my run and stay “in the zone” for almost the entire duration of my run.
I sort of slacked on the weights today, but check out this article for some serious motivation. There are so many benefits of weight training, especially for women. I thought this was especially interesting:
In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).
I think a lot of women are afraid of lifting heavy weights. But clearly, fear not! I need to step- it- up. My tempo runs along with a good (and hard!) weight routine would be the perfect holiday workout for me.
Alright, lunch break 0ver– back to work! Leaving after work for Mpls, but stopping in St. Cloud first for a b-day party. I’m looking forward to a fun and busy weekend!
PS- It’s December 18th and I have 34.25 miles to go on my December running goal! I better squeeze in a couple gym sessions this weekend!
PPS- Emily, I hope you aren’t sad anymore
Filed under: Workouts | 2 Comments
Savory Pretzels
With so many holiday gatherings and parties, it’s really good to have a go-to snack you can make in a flash. I got this recipe for “Savory Pretzels” from my aunt. They are so easy to make and are always a hit. I brought these to the party on Friday, and just made another batch for our team retreat tomorrow and for the other party I have on Friday.
Give them a try! But be warned: once you start with these, it’s hard to stop! Savory Pretzels are the perfect companion for your favorite cocktail, so go crack a beer (or whatever) and make some!
Savory Pretzels
2 bags pretzels
1 bottle Orville Redenbachers popcorn topping oil (orange)
1 package Hidden Valley Ranch dressing mix
½ tsp garlic powder
½ tsp onion salt
Toss together to coat. Stir every 15 – 20 minutes for the first couple of hours.
This is half a batch
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Tags: Savory Pretzels
Going to be busy
How’s your weekend?
As expected, Friday was intense! I felt like a pile all day yesterday, yuck!
The next week is going to be extremely buys. I’ll check in when I can, but have a work event tomorrow night and a two-day team retreat Tuesday and Wednesday. Back in the office Thursday and Friday, then I’ll be in Minneapolis all weekend. It’s going to be CRAZY!
See you soon!
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Broken Hearted
(Sorry for disappearing on you guys yesterday, I decided to take the day off!)
Is anybody else devastated that Diane Sawyer is leaving Good Morning America?! GMA was always on in the mornings growing up and when I went to college I’d catch the show at the gym. Watching it at school reminded me of home and I swear, Diane Sawyer kind of looks like my mom. She is so talented and delivers the news with the right mix of professionalism and emotion. I’m working from home today and got to watch her farewell on GMA while working out, so sad! I had goosebumps on my legs during their tribute to her. I’ll miss you Diane!
I had set a goal to run four miles yesterday and five miles today and I actually ended up taking yesterday off. However, mission accomplished for today! I just couldn’t get myself out of bed yesterday morning and I didn’t have time last night. Of course this morning when I had the luxury to sleep in a bit, I was wide awake at 5:15. Of course. Since I was up so early, I made myself some breakfast and did some Christmas shopping online.
I have a ridiculous amount of instant oatmeal in my cupboard, so this morning I made an oatmeal pancake!
Here’s how:
Mix one packet of oatmeal with 1/4 cup egg whites. Add 1/2 tsp of baking powder and a pinch of salt. Cook like a pancake on the stove over medium heat and enjoy! I topped mine with a small smear of PB, 1/2 banana, a dollop of vanilla Oikos and a drizzle of sugar-free syrup.
With coffee (I just bought eggnog flavored creamer at the g-store last night. Sinful, but ’tis the season!):
After digesting, it was time to head to the gym for another great Friday workout! I love starting the weekend feeling FIT!
Total Time: 1 hour 15 minutes
5 mile run
Weights:
Lat Raises, 5 lb dumbbells, 2 x 20
Shoulder press, 5 lb dumbbells, 2 x 20
Push-ups on stability ball, 2 x 20
Wall squats against stability ball, 2 x 20
Lunges on Bosu ball, 2 x 20 (each leg)
Hip abductor machine, 60 lbs
Inner thigh abductor machine, 40 lbs
Bicycles, 2 x 20
Rope climb, 2 x 20
Average heart rate: 162
Max heart rate: 196
Time in the zone: 42 mins
Total cals burned: 740 (wowza!)
I felt so good and strong during this workout. The run felt especially fab, I think it’s because of my protein packed breakfast. Thank you PB, egg white + Greek yogurt for fueling me!
I hit home to shower and get ready. I had to move fast so I could get to a meeting at our med spa on time. On my way out the door, I grabbed some flattened banana and a lady. A Pink Lady.
Much better!
When I got home, I made the BEST lunch!
- Spinach
- Can of salmon mixed with vegan “Lemonaise”
- Diced onion (just a little bit, my stomach has adverse reactions to too much raw onion!)
- Shredded carrot
- Pickle
- Drizzle of balsamic
What can I say, it was a beauty! So fresh and satisfying. On the side, two clementines and later…
New Dark Chocolate!
Bliss. Pure bliss.
Alright, back to work for me! I have dinner plans out tonight and a Christmas party later on. It’s a kegger, so I better watch out! I don’t want to spoil my Saturday with too much beer tonight.
Back tomorrow morning! Have a HAPPY FRIDAY!
Filed under: Breakfast, Coffee, Lunch, Snack, Workouts | Leave a Comment
Tags: Diane Sawyer, Oatmeal pancake, salmon
Combat Fat
Only two more days this week! Is this week totally draggin’ for anyone else!? Maybe it’s the drastic change in weather we had… I also think knowing that vacation is near makes the time go by so slowly! We have a team retreat next week on Tuesday and Wednesday, so I’ll only be in the office for three days then and the following week I’m only working Monday and Tuesday. Then I’m off until after the New Year! I can’t wait!
Emily brought in some licorice today, I had two after lunch. They look so bright against my desk!
There were other treats floatin’ around this afternoon, including Hot Tamales (I had a small handful) and a chocolate covered potato chip! Have you ever had one?! They are awesome.
Around 4 this afternoon, I got really hungry. I felt hot and faint! It was time for a snack
Sorry, kind of blurry
A TLC bar and a yogurt made me feel much better. I think the picture was so blurry because I was in such a rush to start eating!
I hit the gym shortly after work and just wasn’t feeling in tonight. I did two miles and called it a day. I felt like a slacker leaving the gym, but then I thought two miles is better than nothing AND I’m two miles closer to my December running goal. It is my goal to run four miles tomorrow and five miles on Friday.
Total time: 20 minutes
2 mile run
Average heart rate: 167
Max heart rate: 192
Time in the zone: 7 mins
Total cals burned: 205
I made a delicious salad for dinner, but I must confess that I set a bad example as a “healthy” blogger because I had some Doritos while making dinner! I have no idea what got into me!
- Brocolli
- Feta
- Leftover roasted potatoes
- Garbonzo beans
- Tomato
- Onion
- Pesto, hummus and a drizzle of balsamic
Now THAT is a beauty shot.
I was really craving a frozen yogurt after dinner (no clue what’s up with my cold cravings in the freezing cold weather), but yogurt, granola and a scoop of stawberry jam did the trick just fine.
…And I went back for a refill. Boy, I was hungry today!
Since we’re in the season of sweet indulgences (i.e. chocolate covered potato chips!!!), check out these Foods That Combat Fat. A good reminder to try hard to eat lots of GOOD stuff to balance out the bad! I have quite a few of the foods on the list, but I’m adding these to my grocery list:
- Almonds
- Berries
- Oranges
- Swiss cheese
I’m out! Can’t decide if I’m going to stay up to watch Babba Wawa… 9 p.m. is kind of late for me!
Filed under: Dinner, Snack, Uncategorized | 1 Comment
Sprinkles
I had this post all finished but lost it on my computer at home…. GRR!
After taking a few days off from oatmeal, I was ready to have my usual morning meal back today.
- 1 cup water
- 1/2 cup oats
- 1 tsp ground flax
- sprinkle of peanuts
- sprinkle of coconut
- sprinkle of blueberry flax granola
- PB
Perfect for a cold, snowy mornin’! I did also grab some coffee for the road.
Lunch = you guessed it, leftovers! And two clementines.
I’m going to wait to have a small snack after work, right before the gym.
Have a good day! I’m hoping to crank a ton of work out today.
Barbara Walters’ “10 Most Fascinating People of 2009″ is on tonight. I can’t wait!
Filed under: Breakfast, Coffee, Lunch | Leave a Comment
Tags: Leftovers
Christmas Spirit
(It’s snowing! Here comes Christmas!!!)
Well, I just returned from the Fine Line Salon, and Laura thought that Maggie’s color job was absolutely fantastic. She said that it would take at least two highlights from the brown I was to get me blonde again– so, I’m on my way. Laura didn’t want to put anymore color on top of what I have now because it would really damage my hair. So I was in and out with a quick trim in 30 minutes. I made a color appointment in January and left promising Laura that I wouldn’t do anymore “experimenting” with hair color on my own. I pinky swear it won’t happen again!
Rewind…
Since I had breakfast at 5 a.m., I was starving around 9 this morning, so I snacked on my Larabar. It’s freezing cold today and I added a cup of hearty vegetable soup to lunch and skipped the grapefruit. And, since it’s soooo cold, during a quick stop at home before an afternoon meeting, I made a quick smoothie:
(Holding my cup with mittens on. What was I thinking?! Brrr…)
I was really hitting a wall at this point in the day and thought some Amazing Grass might give me the boost I needed. I mixed:
- 3 ice cubes
- Small handful of frozen strawberries
- 1 scoop Amazing Grass
- 1/2 cup skim milk
- Splash of water
It did perk me up, because after my meeting, I hit the GYM. I don’t mind lifting weights because I know it’s so good for my body (increased metabolism, healthy & strong bones), but I hate coming up with a weight routine. I’m an idiot without a guide, it’s like cooking for me. Today, I used a routine from Eat, Live, Run.
Total Time: 35 minutes
5 minute elliptical warm-up
Chest press, 15 lb dumbbells, 3×12
Tricep extension, 15 lbs, 3×12
“21s,” 20 lb Z bar, 3 sets
Shoulder press, 10 lb dumbbells, 3×12
Lat raises, 5 lb dumbbells, 2×15
Laying down tricep extension, 20 lbs, 3×12
Lat pulldowns, 55 lbs, 3×12
1 mile run (fast)
Average heart rate: 137
Max heart rate: 203
Time in the zone: 7 mins
Total cals burned: 265
My workout had to be quick so I could make it to my hair appointment on time. I grabbed dinner out (!) at Erbert & Gerbets, which was kind of a fun mid-week treat.
This is actually just half my sandwich, I saved the other half for lunch tomorrow. In the sandwich we have turkey, sprouts, provolone, tomato and light mayo. Yum! I also enjoyed an innocently small glass of wine while getting my hair cut. Ahh… the pleasures of being a woman.
Check out this house next door to the salon!
Now that is some serious Christmas spirit
I’m out guys! See you tomorrow.
Filed under: Dinner, Snack, Uncategorized | Leave a Comment
Tags: Erbert & Gerberts, Haircuit
Cruel
I have to leave the house at 6 a.m. this morning, ouch! I’m going to treat myself to a Caribou Coffee— because it’s just cruel to have to function this early!
Breakfast helped to get me going…
An Arnold Sandwich Thin, half with PB and raisin and half with butta + jelly. And a kiwi on the side.
I packed lunch last night to save me some time.
- A wrap with Laughing Cow, ham, spinach and pickles
- A giant grapefruit
- a giant carrot
…lots of giants…
For snack I packed a Larabar.
I’m hoping that today will be reallllllly productive and not too busy. Wish me luck! This afternoon I have a meeting back here in B-town and then have a hair appointment at 7 p.m. at The Fine Line. I’m really hoping Laura can help me out!
HAVE A GREAT TUESDAY!
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Tags: Arnold Sandwich Thin
Broken
What a day! Not only was today incredibly busy– I had two fashion malfunctions that made my day rather challenging. The button on my vest fell off and a heel on my shoe broke! Our maintenance department super glued it back together, but I still had to walk on my tip-toe for the rest of the day. Ugh, what a mess I was!
I ended up working until 6:30 and was starrrvvving when I got home (never had time for my popcorn). I made the quickest dinner possible. Lean Pocket to the rescue.
And an apple…Man I was famished!
(Also unphotoed: some dark chocolate. Obviously!)
Tomorrow will be an early morning– I have to leave the house by 6 a.m.! So I’m off to bed early tonight.
Is it Friday yet!?
Filed under: Dinner, Uncategorized | Leave a Comment
Tags: Lean Pocket
