So went to the Dr. last night because I have been having some issues. Turns out that some scarring from a previous surgery is causing some problems and as a result I am having some internal bleeding. Which translates to, no more heavy lifting, high intensity or high impact workouts. This could get very intersting. I am having to change my entire style of working out but yes still maintain my physique. Obviously my physique will change but I don't want to get out of shape.
Here is my old training schedule and you will see what I mean:
Mon-Sports training, routine, skills
Tues- Weights, yoga, stairmill intervals 45, sprints 15
Wed- routine, stretch, spin 45
Thurs- Weights, yoga, step intervals 45
Fri- Sports Training, routine, skills, run 45
Sat- weight, pilates, yoga, bike 45, sprints 15
Sun- yoga
stay tuned to what I come up with....
Friday, August 21, 2009
Monday, August 10, 2009
Setting goals
Today I am reminded how important it is to set goals and then create the steps to get to the goals. Goals are not just statements we put down on a piece of paper. If they were then they would just be dreams. No matter what it is you want to do. No matter how big or how out of reach it may seem, if you break it down into pieces it will only be a matter of time until you reach that final step.
How to set your goals:
1. Set an achievable goal-I WILL run a marathon
2. create a goal statement-I WILL run the Disney Marathon in 6 months
3. break it down into pieces- I am starting at 3 miles and every week I will increase my milage until I reach my goal.
4. Put it on paper- Every Sunday I will run a long run that helps me reach my goal. Then mark a calendar.
5. Track your progress
6. Give yourself mini-rewards- a new pair of shoes, a new lipgloss, a free day, a day off, a new book, whatever makes you happy.
I use www.printfree.com to print out monthly calendars. I track every thing. I start with what I plan to do. Then as I complete each step I highlight it rather than crossing it off. That way I can see my acievements in bright colors.
How to set your goals:
1. Set an achievable goal-I WILL run a marathon
2. create a goal statement-I WILL run the Disney Marathon in 6 months
3. break it down into pieces- I am starting at 3 miles and every week I will increase my milage until I reach my goal.
4. Put it on paper- Every Sunday I will run a long run that helps me reach my goal. Then mark a calendar.
5. Track your progress
6. Give yourself mini-rewards- a new pair of shoes, a new lipgloss, a free day, a day off, a new book, whatever makes you happy.
I use www.printfree.com to print out monthly calendars. I track every thing. I start with what I plan to do. Then as I complete each step I highlight it rather than crossing it off. That way I can see my acievements in bright colors.
Wednesday, August 5, 2009
Monday, August 3, 2009
Sunday, August 2, 2009
Zucchini potato pancakes
Ingredients:
Vegetable cooking spray
2 pounds russet potatoes, peeled and grated
2 medium zucchini, grated
3 garlic cloves, minced
1 teaspoon chopped fresh rosemary leaves, plus leaves, for garnish
1/4 cup grated Parmesan
1/4 cup seasoned bread crumbs
2 egg whites, lightly beaten
2 teaspoons kosher salt, plus extra for seasoning
1/4 teaspoon freshly ground black pepper, plus extra for seasoning
3 tablespoons vegetable oil
Olive oil, for drizzling
Directions:
Place an oven rack in the center of the oven. Preheat the oven to 450 degrees F. Spray a baking sheet, liberally, with vegetable cooking spray. Set aside
Lay the potatoes and zucchini on 2 kitchen towels. Bring the corners of the towels together and squeeze out the moisture from the vegetables. Place the vegetables in a large bowl. Add the garlic, chopped rosemary, 1/4 cup Parmesan cheese, bread crumbs, egg whites, salt, and pepper. Mix well until all ingredients are combined.
In a 12-inch nonstick skillet, heat the vegetable oil over medium heat. Add the vegetable mixture to the pan. Using a spatula, press the mixture evenly into the pan. Drizzle the top with olive oil and sprinkle with the remaining 1 tablespoon Cheddar cheese. Cook for 8 minutes or until the edges of the mixture begin to brown. Slide the pancake, cooked side down, onto the prepared baking sheet. Bake for 20 to 25 minutes or until the top of the pancake starts to brown and the edges are crispy.
Vegetable cooking spray
2 pounds russet potatoes, peeled and grated
2 medium zucchini, grated
3 garlic cloves, minced
1 teaspoon chopped fresh rosemary leaves, plus leaves, for garnish
1/4 cup grated Parmesan
1/4 cup seasoned bread crumbs
2 egg whites, lightly beaten
2 teaspoons kosher salt, plus extra for seasoning
1/4 teaspoon freshly ground black pepper, plus extra for seasoning
3 tablespoons vegetable oil
Olive oil, for drizzling
Directions:
Place an oven rack in the center of the oven. Preheat the oven to 450 degrees F. Spray a baking sheet, liberally, with vegetable cooking spray. Set aside
Lay the potatoes and zucchini on 2 kitchen towels. Bring the corners of the towels together and squeeze out the moisture from the vegetables. Place the vegetables in a large bowl. Add the garlic, chopped rosemary, 1/4 cup Parmesan cheese, bread crumbs, egg whites, salt, and pepper. Mix well until all ingredients are combined.
In a 12-inch nonstick skillet, heat the vegetable oil over medium heat. Add the vegetable mixture to the pan. Using a spatula, press the mixture evenly into the pan. Drizzle the top with olive oil and sprinkle with the remaining 1 tablespoon Cheddar cheese. Cook for 8 minutes or until the edges of the mixture begin to brown. Slide the pancake, cooked side down, onto the prepared baking sheet. Bake for 20 to 25 minutes or until the top of the pancake starts to brown and the edges are crispy.
Healthy Zuchinni Bread
So I decided to bake for the first time in a vary long time tonight. We picked some fresh Zuchinni from the garden and I got to baking. Gotta love Alabama.
Ingredients
3 1/4 cups whole wheat flour
1 1/2 teaspoons salt
2 teaspoons baking soda
1 teaspoon ground cinnamon
1 1/2 honey
1 cup apple sauce
8 egg whites, beaten
1/3 cup water
2 cups grated zucchini, peeled
Directions
Preheat oven to 350 degrees F. In a large bowl, combine flour, salt, baking soda and cinnamon. In a separate bowl, combine apple sauce, egg whites, honey, water and zucchini. Mix wet ingredients into dry, fold in. Bake in 2 standard loaf pans, sprayed with nonstick spray, for 1 hour, or until a tester comes out clean. Alternately, bake in 5 mini loaf pans for about 45 minutes.
Ingredients
3 1/4 cups whole wheat flour
1 1/2 teaspoons salt
2 teaspoons baking soda
1 teaspoon ground cinnamon
1 1/2 honey
1 cup apple sauce
8 egg whites, beaten
1/3 cup water
2 cups grated zucchini, peeled
Directions
Preheat oven to 350 degrees F. In a large bowl, combine flour, salt, baking soda and cinnamon. In a separate bowl, combine apple sauce, egg whites, honey, water and zucchini. Mix wet ingredients into dry, fold in. Bake in 2 standard loaf pans, sprayed with nonstick spray, for 1 hour, or until a tester comes out clean. Alternately, bake in 5 mini loaf pans for about 45 minutes.
Taught my first class in aver a year today at Metro. I was actually so nervous I was shaking. :) However, 15 minutes into it I felt like I never left. I forgot how much I love being in front of a group of people motivating them to get movin'. Not to mention it was a great workout for myself. gotta love bootcamp!
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