Thursday, June 30, 2011

Road not taken...

Unfortunately with the number of roads I have been taking lately...most of which lead out of town, my impromptu traveling has left me unprepared and as a result, I've missed a few workouts...just when I was trying to catch up. I want to make up these workouts without hurting myself so I had to spread them out some but by my calculations, I should make up all of my workouts while staying as true to my schedule as possible by the 14th of July. I know that sounds a ways away but it's important to me to cross off every single workout on my calendar so I'm going to do this! The plan I just created is below along with the list of workouts I have missed so far so you can check with me that I'm covering everything. I'll write more later this weekend but I wanted to get this up!

Happy Fourth of July!!

Workouts to do:
ChaLEAN Extreme Burn Circuit 3
30 min EZ
ChaLEAN Extreme Burn Circuit 1
60 min speed work
ChaLEAN Extreme Burn Circuit 2
30 min EZ
ChaLEAN Extreme Burn Circuit 3
6 miles MP
30 min EZ
ChaLEAN Extreme Burn Circuit 1
30 min XT
60 min speed work
ChaLEAN Extreme Burn Circuit 2
30 min EZ
ChaLEAN Extreme Burn Circuit 3
60 min MP
30 min MP
ChaLEAN Extreme Burn Circuit 1

Plan:
6/30/11
30 min XT

7/1/11
ChaLEAN Extreme Burn Circuit 3 + 30 min EZ
60 min speed work

7/2/11
ChaLEAN Extreme Burn Circuit 1 + 30 min EZ
60 min speed work

7/3/11
6 miles MP

7/4/11
ChaLEAN Extreme Burn Circuit 2 + 30 min EZ
60 min MP

7/5/11
45 min XT (usually TurboFire)
ChaLEAN Extreme Burn Circuit 3 + 30 min MP

7/6/11
60 min speed work + ChaLEAN Extreme Burn Circuit 2
30 min EZ

7/7/11
ChaLEAN Extreme Burn Circuit 1

7/8/11
30 min MP + ChaLEAN Extreme Burn Circuit 3

7/9/11
8 miles MP

7/10/11
ChaLEAN Extreme Burn Circuit 2

7/11/11
40 min MP + ChaLEAN Extreme Burn Circuit 1

7/12/11
XT 45 min (usually TurboFire)
ChaLEAN Extreme Burn Circuit 3

7/13/11
60 min speed work + ChaLEAN Extreme Burn Circuit 2

7/14/11
ChaLEAN Extreme Burn Circuit 1

Monday, June 20, 2011

Monday Accountability: Marine Corps Marathon Training Week 3

Ugh...I have not been looking forward to writing this blog since I woke up this morning but I need to be honest with myself and that in part means not hiding from writing these posts on Mondays.

Last week

This was the week of the month where I'm tired and could sleep 18 hours a day (yes, this happens once a month). I was able to get in about half my workouts and my diet stayed somewhat in tact but I could definitely do better...which I was going to do this weekend while catching up on sleep and workouts.

I was quickly reminded on Saturday that there are some things in life more important than counting calories, tracking workouts, and logging miles. I'm not saying I ever really lose sight of this but there are times when I become so absorbed, so devoted to a plan - like this marathon training plan - that I put everything else aside to make it happen. I was doing that for the past couple weeks until Saturday. I was cleaning my apartment (because a messy apartment leaves me stressed and unfocused and my goal was to get that done this weekend...a nice organizing deep clean) when I got an update about a family member that had me dropping everything and driving to Wisconsin. A five hour drive is nothing when you consider it means being there with your family through a difficult time. I am glad to say that my aunt is doing much better and looks to be out of the worst of her post-major-heart-surgery journey and I am very glad I was able to go up and help take care of her. I spent Sunday with my sister taking care of my cousin's kids (so he could be with his mom) which we did by getting them out of the hospital and taking them to the zoo for the day. Distraction was the name of the game considering their grandma was in the ICU and they didn't get to see her at all.

I'm glad I took the time to both listen to my body and spend time with my family this week but that does mean I have some catching up to do. Today is about recovering in terms of sleep and then the rest of this week will be getting in those missed workouts and paying attention to my nutrition.

Current / Goal Stats:

Weight: 159 / goal is to be under 150
Body Fat:  26.8% / want to be around 22%

Nutrition Plan:

Using my calories burned information from last week, a target of an average 300 calories / day deficit, and a 65/25/10% carbs/protein/fat breakdown of my calories, my daily goals are:

Total calories: 1674- 2024
Carbs (g): 272-329
Protein (g): 105-127
Fat (g): 17-23

Workout Plan:

I'll be sticking mostly with the plan I posted here: https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B_SDKxVAXee6ZmNmZDBlMjktNTQyZi00MTZlLWI2YTQtZTlhMTllZjllNDY3&hl=en_US but I need to fit in the missed workouts so here's the plan to do so:

Monday: Work and sleep. That's the plan for today. I'm behind on sleep given my weekend and I know I need rest to effectively workout. I'm making one drive thru drugstore stop on my way home and then it's to bed with me.

Tuesday:
Morning: (workout from the 17th) 40 min EZ run and ChaLEAN Extreme Burn Circuit 3
Evening: (scheduled workout) 45 minutes of cross training (probably TurboFire) and push ups and pull ups to fatigue

Wednesday:
Morning: (scheduled workout) 40-60 minutes of speed work - tempo runs, fartleks and strides - and ChaLEAN Extreme Burn Circuit 2
Evening: (workout from the 18th) 60 minutes at marathon pace and push ups and pull ups to fatigue

Thursday:
Morning: (workout from the 20th) 30 minute EZ run and ChaLEAN Extreme Burn Circuit 1
Evening: (workout from the evening of the 16th) 40-60 minutes of speedwork

Friday:
Back to the normal schedule!
30 minute EZ run and ChaLEAN Extreme Burn Circuit 3

Saturday: 6 miles at marathon pace and push ups to fatigue (I'll be in Ann Arbor with my sister so I won't have my pull up bar...hmmm maybe I'll pack it with me!)
Super Saturday event in Toledo! I am so looking forward to this post-Summit meet up and hopefully tasting the NEW Shakeology flavor! Tropical! (look for more info on this later!)

Sunday: A much needed day of rest!!

To keep up with this very packed schedule, my preworkout and recovery drinks will be crucial. I'll do recovery drinks after strength and speed training and on days I'm doing both, I'll split the drink between the workouts. I'll also need to keep drinking my water and sleeping plenty to make sure that I give my body the recovery it needs! This is do-able for a week but DEFINITELY NOT SOMETHING I RECOMMEND FOR A NORMAL PLAN. Yes - it's that important I felt I needed the caps lock button there. This is not a good "usual" plan...solely using this for catch-up and I'll be back on track next week. I'll be sure to be as efficient as possible with my time this week...I need to be!




Thursday, June 16, 2011

Recipe Thursday: PB2 Carrot Muffins

PB2 Carrot Muffins

We all know that I love my PB2 and I love to try new recipes with this awesome ingredient. Make that a recipe where I get to use my food processor which I hadn't used yet? We have a winner!
Nutritional Info

Fat: 5.5g
Carbohydrates: 21.0g
Calories: 143.0
Protein: 5.9g

Ingredients

1 c. whole wheat flour
1 c. PB2
2 tsp. baking powder
1 1/2 tsp. salt
2 tsp. cinnamon
0.25 c. butter
0.5 c unsweetened applesauce
3/4 c. honey
2 c. grated carrot
1/2 c. oats
1 c. crushed unsweetened pineapple, drained

Directions

Mix dry ingredients.
Add honey, butter, applesauce, and eggs.
Mix well.
Stir in remaining ingredients.
Pour in lined or lightly greased muffin cups.
Bake at 350 for 20-25 minutes

Number of Servings: 12

My results: These turned out great. Not as "bready" as regular muffins but still a great snack / breakfast addition / whatever. I made a couple modifications from the recipe posted on the PB2 website to cut out some of the butter fat as well as walnuts that were also in the recipe. I might add raisins next time for a little extra flavor but overall..not bad!

Wednesday, June 15, 2011

Work to workout

I know I always "preach" and "testify" that morning workouts are the way to go and I still believe that. You'll be more productive all day - in so many ways including a higher calorie burn - and you'll have your workout done each day before you even get in the shower!

That said, there are times where you have to workout in the afternoon after work. There are plenty of reason for this and rest assured I know many of them. As I've started marathon training and two-a-day workouts with afternoon runs, making sure I hit my afternoon workouts strong has become even more important. I've learned a few things, read a few other things, and been given lots of great advice on making sure that my workout in the afternoon doesn't suffer from a whole day at work...and I'd like to share this all with you. As always, I'd love to hear if you have any other ideas that you've tried and liked that help keep you on track and strong in after-work workouts! Share in the comments so we can all use them please!!

"Fast flats" make you faster
I never thought I'd be the girl who wore (and almost collected) 3" or higher heels...at 5' 10" I definitely don't need the extra height but for some reason I've decided I like them and I wear them more than I ever thought I would admit. The problem (as so many of us women know) is that at the end of the day, your muscles, feet, back, hips... can all be sore if you walked the slightest bit "off" in these gorgeous statement-makers so when we get home we might be more willing to take our shoes off and sit down to rest our barking puppies than to go out and run or put in that workout DVD. My suggestion (and I've tried this a few times the past couple weeks - HUGE difference): take a pair of flats (I recently bought a pair of the Dr. Scholl's Fast Flats thanks to a coupon) with you to work and about an hour or so before you're leaving the office, change shoes. The fast flats are great because they fit in any purse or bag I take to work and they're cute so I have no problem wearing them around the office...especially when my last hour is typically phone calls and emails at my desk. This has helped me feel like I stretched out my calves and hamstrings more and warmed up muscles that have been tight all day. I feel more refreshed just walking to my car and that helps me feel ready to run!

Chug, chug, chug, CHUG!
This is going to be two birds with one stone! Around 3 pm...when you're hitting that crash.....you want a second cup (or pot...) of coffee......or a nap........you're........getting......................sleeeeeeeeeee...... GET UP! Instead of a soda...er..pop..., cup of coffee, or energy drink, get a big glass of water. If it can be cold or ice water, even better! Don't have an ice machine? Keep a bottle of water in the fridge all day! Don't have a fridge at work? Freeze half of bottle of water overnight at home, bring it in, add water in the morning and keep it in a cool during the day. Find a way to make this happen. This will help you wake up and feel more refreshed as well as get you more effectively hydrated for your workout. Keep in mind that the best way to keep hydrated is to drink water all day long but 3 pm is a good time to check your progress.

Go for a walk
When you're getting that water at 3, get up from your desk and go walk for a few minutes. Maybe it's something as simple as taking the longer way to the bathroom or walking to a co worker's desk instead of calling them but get up and move. This will also help beat that afternoon slump as it gets your blood flowing and in a  better "workout mode".

There's more (including the most important tip!!).....

Tuesday, June 14, 2011

Putting this out into the universe

Next year I will...no, will, be at Team Beachbody's Summit that is taking place this week! I am so jealous of all of my friends and fellow coaches who are heading out to California for Summit this week and I know I will make this work. I will be there next year. This year, vacation stole a few more vacation days that I usually spend so going to Summit wasn't really an option this year.

I've said it before, I'll say it again, I love being a Beachbody coach. I love having the tools and network I need to help so many in my life find the healthy solutions they need to have a better life. I love having a business where I earn money just by sharing what I love - wellness. I love the Beachbody community and the way we support each other even though we're "competing" for business. I love that the CEO of Beachbody is on our call each and every Monday. How many of you can say that you hear your CEO's voice, live, each Monday? There are tens of thousands of coaches out there with me fighting to END THE TREND of obesity. Does it get any better than that? I'd have to say no.

I know that I post stuff like this once in a while - about how I love being a coach, how awesome Beachbody is, blah blah blah. Right? But I wouldn't keep posting this if I wasn't still in love with this. I get jazzed and feel invincible each time I meet with coaches...whether its just a couple of my close and dear friends I've met through this group, a class room full of Turbo-ers, or a room of 200 people - I love this group of people and their constant "We can do this and we can do it BETTER" energy. How could you not want to be better when you're surrounded by people who encourage you to do so?

I'd love to share more information about Beachbody with you! Not sure you're cut out to be a coach? If you think "Hey, that's me" to a single one of these ideas, let me know...I'd love to get you set up.

You could make a great Beachbody coach if...
- you love the idea of getting paid to share information with others.
- you want to make a POSITIVE difference in the lives of those around you.
- you have ever done a Beachbody program or tried Shakeology and convinced someone else to do the same.
- you have your own fitness and wellness goals you're working to achieve.
- you don't know the first thing about fitness but are interested in learning.
- you've thought about having your own business "just in case" or because you want something different than your current job.
- you're perfectly happy with your current job and have never thought about starting a business of your own but now that you mention it.....
- you want to make sure that your kids and grandkids grow up in a world where obesity is not the norm.
- you want to help END THE TREND of unhealthy living!

So now here's my challenge to you. Think about this...just for a minute ... and if you have even a little interest, email me (gabriellah99@beachbody.com). I promise I won't pressure you. I'll send you one email with information and then I'll follow up. Other than that, it's up to you. Don't feel like emailing me? Just jump on one of the weekly FREE calls hosted by my team, Platinum Presenters every Tuesday night. Go to http://tiny.cc/FreeFitWebinar, register, and call in - just let them know I sent ya! All I ask is that once you've called in, if you want more information, let me know!

Always here to help!

Gabriella

Monday, June 13, 2011

Monday accountability: Marine Corps Marathon training Week 2

Last week:

Monday: did 100% of the workout plan and stuck to the Shakeology cleanse!

Tuesday: did 100% of the workout plan and again stuck to the cleanse! Lost 7 lbs since Monday's weigh in but most of it was apparently water weight.

Wednesday: did most of the workout plan - got my ChaLEAN Extreme Burn Circuit 2 in the morning but only did about 40 minutes of the planned 60 minutes of speed training...had to cut short due to the heat. Better safe than sorry though, right? Stuck to the Shakeology cleanse again but weighed in 5 lbs heavier than the day before (which is why I knew so much of the weight loss was water weight!)

Thursday: Easy to stick to this day - it's rest and stretching day! Did some nice, long, relaxing stretches and rested for a while before some late night volleyball games (that helped me feel better about missing out on 20 minutes of running the day before). Back to normal eating! That was nice too! Weighed in 2 lbs lighter than the day before so my total weight loss during the Shakeology cleanse was about 4 lbs! Not bad for 3 days!!

Friday: Did both of my workouts (ChaLEAN Extreme Burn Circuit 3 and 40 minute run) in the morning but my run got cut short again...thanks to thunder and lightening. I love running in the rain but I draw the line at lightening...kinda scary. Stuck pretty well to my nutrition plan but I know I wasn't perfect.

Saturday: I got to spend the weekend with my man and we decided to do the run Sunday and rest on Saturday instead. Fine by me! Ate alright but could do better.

Sunday: So apparently we're both bad at waking up in the morning...we didn't get to our run until the hottest part of the day so we did a little over 3.5 miles instead of the full 4. Can't be too upset though because I know I did what I could and I'll get better as the training goes on and the temperatures go down.

Current / Goal Stats:

Weight: 159 / goal is to be under 150
Body Fat: Still sticking at 27.6% grrr.../ want to be around 22%

Nutrition Plan:
Using my calories burned information from last week, a target of an average 300 calories / day deficit, and a 65/25/10% carbs/protein/fat breakdown of my calories, my daily goals are:

Total calories: 1845 - 2195
Carbs (g): 300-357
Protein (g): 115-137
Fat (g): 18-24

The fat part is tricky but I'm finding lots of new veggies to try and am learning to get super creative with egg white omelets. Might get boring after a while but I'm not thinking about that yet!

Workout Plan:
Still sticking to the training calendar found at https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B_SDKxVAXee6ZmNmZDBlMjktNTQyZi00MTZlLWI2YTQtZTlhMTllZjllNDY3&hl=en_US because I believe it will work. It felt good last week so why fix what's not broken?

Sunday, June 12, 2011

POST #100!!!!!

Wow...100 posts on this blog as of today. I can't believe it. I started this blog a while ago with a different title and train of thoughts. Lately I've gone through my old posts and am realizing how much has changed in my life and about me since my first post on January 10, 2010. I've made new friends who change my life for the better each time they think of me. I've ended one relationship that was hurting me and started a relationship that has made me happier than I could have ever imagined. I've laughed, cried, encouraged, and held hands with my family as we got word of my mom's breast cancer diagnosis and we fought by her side to beat it. I've lost weight, toned, started my own business, started training for my third marathon, am preparing to move to another state (again), and am so much happier and more driven than I was then. I've been so grateful for each comment I recieve here, each Facebook post in reaction to my posts, and each of you who have impacted my life because even though they may seem like small acts to you, each word, smile, or "like" is felt as encouragement, motivation, and love.

A few days ago, when I realized I would hit this milestone this week, I asked what you wanted to see as a blog post yet when I woke up the next morning I realized I needed to save those ideas for another time and today I need to take time to express my gratitude.

Thank you.

Thank you for reading. For each comment. For your friendship. For being my "why" and holding me accountable. For passing on a link for or from my blog to a friend who maybe needed to see a piece of information or a particular phrase. For being patient and understanding when I didn't post regularly or my posts where mere thoughts as I struggled through some tough days, weeks, and months. The past year and a half was not easy by any means but I smile when I think back because I had more support and love in my life than I could ask for. I am truly blessed to sit on this side of this blog and share what I learn with you.

Thank you.

I don't think I will ever be able to express my full graditude for everything each of you has provided to me and I look forward to our journey together through the next 100 posts and beyond!

Still addicted and still sweating, eating, and repeating...with a blessed and love-filled heart and soul,
Gabriella

Saturday, June 11, 2011

To-do list writing - thanks @mada_c for the request!

So I started writing this ages ago but I kept learning and doing new things that improved my "to-do list process" that I wanted to make sure I shared. In the end, that made for a long blog entry but I hope you get a chance to look through this and know that I've shared EVERYTHING with you now. Every step I take each and every day is here.

I must admit that most everything I've learned about to-do lists, I've learned from Chalene Johnson. For a free audio clip of her talking about how to make to-do lists, please go to www.chalenejohnson.com/gift . (And if you love that, check out her audio series, Car Smart...it's literally changing my life!). You should also check out her FREE program that starts at the beginning of each month. For 30 days, she'll change your life one step at a time. To check it out, go to http://www.30daypush.com/ and sign up.

I learned a lot of things from her program but as with anything you learn, you have to tailor it to fit your personal style and way doing things. So, with huge props and thanks to the many lessons I've been forunate enough to learn from Chalene, here is how I make it happen in my way. I hope this inspires you to make things happen for you too and I can't wait to hear your success stories!

Step 1: Gotta start with priorities

If you don't know what is important to you and you dont have it some placewhere you will see your goals listed every day, then making choices and setting aside time for the right things will get a whole lot more difficult. The key to this activity isn't just to think about your priorities or to right them down but to repeat this process often. Your priorities will change. You may have a child, start a new relationship, get married, start a new job, start training for a new race...all of these things and more can impact your priorities and by reviewing them, you'll be sure that your goals and tasks are in line with this!

Step 2: BIG goals

For me, this was the best step - time to dream big!! What 10 goals would you like to acheieve within the next year or so? I listed things that may even take a couple years to achieve but I know I need to start working on them now. Put those on paper and again, like your priorities, repeat this activity often. I have a notebook dedicated just to these goals and the steps I'm going to take to achieve them. I have time in my calendar blocked off every Sunday evening before the week starts to think about these big goals. I like making sure that they're still realistic and still want is most important to me. I doubt each week that they'll change dramatically in a mere 7 days but I do tweak them and they do change. Plus, reviewing these goals, picturing them, - this activity keeps these goals and dreams alive for me and I remember why I'm making the most of each day possible!

Side note: up to this point, while computers, smart phones, and tablets are great, I tend to take pencil to paper on listing my priorities and biggest goals. There's something about writing them out that makes them more real and important. We all type emails, texts, tweets, and facebook statuses all day. Don't our priorities and goals deserve a different treatment than those activities? Besides, pencil and paper means that you'll be less likely to get distracted by that tab that suddenly shows you have 3 facebook updates or the light displaying a new text!

Step 3: Brainstorm

Again, I recommend paper to pencil on this one...lots of paper. With your goals in front of you, grab a notepad and start thinking of every little thing you need to do to achieve your big goals. They may not be in order. They may not all need to happen in the end. But take some time to write every little thing. For example, one of my goals for the next 2-3 years (timeline is still changing as I do more research) is to become an APD for Powder Blue Productions. As I thought about that goal, I realized a liteny of items that I need to do before that can happen and onto my list went things like: sign up for HHH training, sign up for PiYo training, order all three Going for Gold DVDs, set up a study schedule / routine with Going for Gold DVDs, sign up for All Star Presenter Camp, attend each Do More Camp between now and getting invited to APD auditions, start teaching classes of all three formats, get instructor insurance, talk to other APDs for their tips and advice...the list went on and on for a while. The other thing I found I had to do was keep my list handy for a while after I started thinking about these goals. It has been shown that the brain will do it's best work when you're not so stressed and focused on the task at hand. That's why we can never remember the name of that guy in that movie who played opposite that girl that one time while having a conversation with a friend but at 2 am we wake up suddenly feeling dumb for not remembering earlier that it was Tom Hanks who played opposite Meg Ryan in Sleepless in Seattle. I also take time to do this as I review my goals each Sunday evening. I reread the task list and add any items to it as they come to mind. This list becomes the foundation for Step 4.

Step 4: Your daily to-do list!!

Whether you break up 18-21 items over six or seven days each Sunday or pick three items from you list each morning, make sure you have at least three things on your to-do list each day that will help you achieve your big goals. Keep your to-do list somewhere you can see it and make this activity each morning a part of your routine. I have a half hour each morning after my workout but before I get ready for work dedicated to this activity. I sit in front of my laptop and using Toodledo (which links to an app on my phone), I make sure that I have those three items on my list before filling up my day. I also take my massive list of all the things I've brainstormed and load them onto Toodledo. They may not have due dates yet or all the information I need but this way as I review my things to do each day, I can look over the tasks without deadlines and make sure that I'm pulling from that list instead of creating new work for myself.

Step 5: EVERYTHING goes on my list

Even if it's just an errand or a 2 minute phone call, each task takes time so each task I have to do in a day goes on my list. This is why a quick look at my to-do list for the day might read "bananas, sign up for HHH training, sort and flag emails, drop off dry cleaning, do the dishes, workout, cereal, sort coupons" for one day. While dropping off the dry cleaning isn't going to get me one step closer to being Powder Blue's next top presenter, it is something I have to get done today. By putting it on my list, I remove that nagging thought "Don't forget to drop off the dry cleaning and do the dishes tonight!" from my mind, put it on my list, and then the stress and distraction of that nagging is gone! It's amazing!

Other things I do that help but aren't really a "step":

- Thanks to Toodledo and my phone app, I can sort by "context" or which I use to show where i have to be to get the task done. That way, when I'm at work I can look at WORK tasks that must be done TODAY. That helps keep me from getting distracted by errands, home, and phone tasks that I'll address later. Then when I go run errands, I'll switch to that context and focus there.

- I like an app that syncs to a website so if I lose my phone it's backed up...plus it's easier to type and organize on the computer. This is just my experience though! See what works best for you and go from there. It might take some trial and error but once you find the method that works for you, it's alllll worth it!

- The apps I use:
http://www.toodledo.com/ (on the computer)
http://www.taskjot.com/ (on my phone)

The view on my computer of my to-do list Tuesday morning.

The screenshot on my phone of the same to-do list (which didn't show the completed items...).

Hope this helps! Please let me know if you have any questions or any other ideas or flair for writing to-do lists and achieving your goals! I always love hearing new ideas!!

Friday, June 10, 2011

Food logging! With a HUGE shoutout to @SparkPeople

So a key part of sticking to my marathon plan involves tracking my calories. I've been asked a few times how I do this and I've promised a blog about it more than once so here it finally is! The first step is to know how many calories you need to be taking in. To figure this out you need:
- your daily calories burned total (I recommend a bodybugg or accurate calorie calculator online to determine your actual burn)
- your goal deficit / day (keep in mind you must burn 3500 calories more than you eat to lose 1 lb. I recommend breaking this up so you burn 500-1000 calories more than you eat each day which will result in a 1-2 lb weight loss each week)
- your nutritional breakdown so you know what percent of your calories should be from carbs, fat, and protein. Carbs and protein are both 4 calories / gram while fat is 9 calories / gram! For the marathon, I am starting off with 65% carbs, 25% protein and 10% fat based on some research I've done focused on marathon training. Your needs will most likely be different...feel free to ask me for some recommendations!

Take this information and feel free to use the spreadsheet at the link below to determine your needs. I have this set up with the information from my marathon training but you can change the dates without hurting anything. The orange boxes direct you to the information you need to provide and the sheet will do the rest from there!


From there you need to use that information. I prefer using SparkPeople which is completely free and easy to use. They will even help you skip the first step by calculating your nutritional needs for you! Because none of us sit at our desks all day, they even have awesome mobile apps and mobile sites that will help you always know how your day is looking from a nutritional standpoint. Below are two images I see on a regular basis from a while back - screen shots of Spark on my phone and computer where you can see I've been tracking my food and was following my targets (even with an unexpected lunch out!). 

The view on my phone as I started tracking my day....note I can also add my fitness information, update my weight tracker and more!

The online view - you have to check out this website...I'm sure you won't believe what tools are available for free! For those of you using WOWY to track Beachbody workouts, I recommend checking out the club level though. It's an easy way to make sure you're following the nutrition recommendations specifically laid out for your program of choice!

If you want to track your intake on a spreadsheet, I've also set up a very basic template here: https://spreadsheets.google.com/spreadsheet/ccc?key=0AvSDKxVAXee6dHhQdUp4TXJENEl1NzNSSVNkeF84N1E&hl=en_US&authkey=CK7e6rgI
Again, the orange boxes direct you to the information you'll need to input.

As always, if you have any questions, please let me know. I'd be happy to help you get set up and make sure you're on track. Nutrition is 80% of how you will achieve your fitness goals which is why this is SO VERY important. DO NOT UNDERVALUE the effects of each bite you put in your mouth. Trust me, I've tried to do this without caring about what I ate (mostly because I was lazy and didn't want to put in the little bit of time) and I was not successful! But with the right information and a little preparation, I know you can GET IT!

Thursday, June 9, 2011

Recipe Thursday: Fruit Kebabs with Coconut Yogurt

So with all the cookouts on the horizon as the nicer weather comes to stay, make sure that those inches you've lost so far don't come back with the sunshine! Try this recipe (thank you Spark!!) for a great dessert that will hit the spot on any warmer weather day!!


Fruit Kebabs with Coconut Yogurt, Chef Meg Approved


Nutritional Info
Fat: 0.5g
Carbohydrates: 9.7g
Calories: 42.0
Protein: 0.9g

Ingredients
1 1/2 c low-fat vanilla yogurt
1 1/2 T flaked coconut
1 1/2 T reduced-sugar orange marmalade
various fruits: melon, pineapple, apples, pears, blackberries, strawberries, kiwis, etc.
NOTE: If using pear or apple, toss the cut fruit with lemon juice to prevent browning!

Directions
Combine the yogurt, coconut and marmalade; cover and chill.
Thread fruits alternately onto 20 (6-inch) wooden skewers.
Serve kebabs with coconut dip on the side.

Number of Servings: 20

Wednesday, June 8, 2011

RoadID and why it's a MUST for me - PLUS a FREE RoadID coupon code!!!

For those who don't know, I have epilepsy. That might seem like TMI but as it's just a part of who I am after nearly 18 years since my diagnosis, I don't feel that way. I don't dwell on it but I do think of it daily and it impacts choices I make in little ways. I have to be extra careful not to hyperventilate. I have to make sure I sleep enough and especially with the medication I'm on, when I get tired, I will just crash and sleep until I'm recharged. I take a couple pills a day to which I am fortunate enough to say have completely controlled my seizures...fortunate especially because if I have a seizure, I'll have my licence removed for at least 6 months and that'd be a buzz kill. I have to be careful not to take in too much caffeine and alcohol. Oh and stress makes it more likely I'll have an episode.

Despite all these "little" things (they're little to me anymore and really they're not a big deal), I have been able to do most everything I've always wanted to do and running is definitely one of those things. However, I typically run alone and I know I push myself so having ID and emergency information on me during a run is clutch. Again, I've been very fortunate to never have had a seizure or accident especially during a run but having information about my condition, especially my medication, on me while I run is a comfort.



My mom found RoadID for me when she was flipping through one of my running magazines while I was in high school. When I went to college and was outside of the safety of friends, family, and coaches who knew the details, I knew I needed to get something that would be easily found by anyone who might have to come to my aid. I ordered the RoadID for my ankle complete with my name, condition, medication, Mom's cell phone number, and Phil. 4:13 ("I can do all things in CHRIST who gives me STRENGTH). Sunglasses have come and gone. I've gone through more pairs of running shoes than I can count. My running outfits have come into and gone out of style several times since first getting my RoadID but this little band has remained constant. In fact, the only reason I'm ordering a new one (going to get the wrist slim this time!) is because my medication has changed and I need to update contact information and as I normally wear my medical information on a bracelet all day long, it makes sense to do the same when I'm running.

Their website is FULL of products to make running, biking, or any outdoor activity safer. You can make your band "interactive", allowing emergency response teams to pull your full profile (which you provide) 24/7 365. They have lights (very important for dusk / evening / night / early morning activity) and other reflectors. While these are "accessories" they are about your safety and as important as every SINGLE one of you are who stop by my blog, I want to know you're as safe as possible.

As if this thing wasn't good enough, when you place your order, you get to choose from 10 charities to recieve a portion of the proceeds of your purchase. They're going to donate anyway, it doesn't cost you anything extra and you get to PICK who gets the money. The only hard part about this? Picking which charity! I chose Susan G. Komen but could have just as easily picked Leukemia and Lymphoma Society / TEAM in Training or Wounded Warrior Project...

Check out the link below. Browse through their products. Please let me know if you have any questions. If you order one, post a picture of you and your new safety tool on my Facebook page (http://tiny.cc/Gabriella) so we can help more people be safe! Already have one? Please post a note in the comments and share why you got your ID or lights! Can't wait to get your feedback!!


***Since I just ordered mine yesterday, I have a coupon code good for the first 20 people who use it in the next 30 days! Just go to http://www.roadid.com/?referred=7680 and input code ThanksGabriella5786327 to save a buck on your order!!!! How cool is that?? If you read this or try to order after these 30 days are over, please email me at gabriellah99@beachbody.com as I recieved a few coupon codes when I recieved my order and I'd be happy to set you up!***

Tuesday, June 7, 2011

Yup...another cleanse

In case you haven't noticed, I love the way a good Shakeology cleanse helps me feel and after two weeks of vacation - and vacation food - I figured it was time for another cleanse. I went grocery shopping on Sunday night when I got back into town to get the fruits I need to make this happen. I started yesterday morning and I'll continue through Wednesday evening. This will probably be my last cleanse for a while given my nutritional needs while training for my marathon but Shakeology will definitely be a regular part of my diet.

Here's the plan:


1. Drink a shake for each of your three daily meals using water instead of milk to mix it (you can use almond milk or similar for 1-2 of these shakes if you need but avoid if you can). Add fruit to 1-2 of these shakes.

2. Flush your body by drinking plenty of water! Drink at least 3-4 liters of water per day. Eliminate any sport drinks, soda, alcoholic, caffeinated, and high sugar drinks. One cup of tea or coffee is allowed without added sugar or creamer.

3. Eat a light dinner (I actually normally do this for lunch as that's usually my biggest meal of the day) consisting of a salad with 4 ounces of white protein (fish or poultry) with a small amount of salad dressing that is light in calories (vinaigrette, olive oil, etc).

4. Fruit makes a good snack and a couple pieces of fruit each day are encouraged.

5. Repeat for three days.

I started on Monday morning at 162 pounds and I'll weigh in again on Thursday morning to note the change. Looking forward to seeing the results again!

My usual grocery list for a cleanse might come in handy for you too and let me know if you would like more information on Shakeology, where you can find it or how amazingly good it is for you! Here's my usual grocery list:
- 1-2 bags prepared salad greens
- 3 tomatoes
- 1 cucumber
- 2 bags of grilled white meat chicken or a package of tofu
- balsamic vinaigrette
- 9 pieces of fruit (I went with apples, nectarines, and apricots this time)
- Carrots
- Unsweetened almond milk (35 calories / 8 oz)

That's about it. Keep watching - I'll let you know how it goes. :-)



Monday, June 6, 2011

Monday Accountability: Let the marathon training begin!!

Back from vacation and although we had a great time, it's always good to be home! Today marks DAY 1 of training for the Marine Corps Marathon in Washington D.C. on October 30th, 2011. I can't wait to run this with my man...my Marine...my love. He's in amazing shape and always motivates me to sweat more, train harder, and push myself. This race may be a test of his infinite patience I'm afraid (I've broken down in every way possible in my last two marathons), his parents will be there at the finish (hopefully I'll be done crying by then!) and I can't wait for it!!

I ran the Chicago Marathon with Team in Training in 2009 and haven't run a marathon since. As I registered for this marathon, I contacted my coaching team in Chicago to get back in touch - their motivation was so important to me before that I wanted them to know I was doing this again! Not only did they share their encouragement, they are sharing their knowledge and they passed on the training plan for this fall's team and invited me to join the workouts when I move back to the area. Wow! Once you're on the TEAM you're always on the TEAM! Love it! For more information about this AMAZING group of people fighting blood cancers, hit up http://www.teamintraining.org/.

So I need to gear up for this. It's a long path to train for a marathon (as I know some of you know first hand). I need more accountability, more dedication, more stamina, more gut...more everything than I've had for any personal physical challenge. I want to run this in 5 hours. That's over an hour off my best time BUT I know I'm in the best physical and mental state of my LIFE. I CAN DO THIS! I WILL DO THIS! And when I don't remember that...this is my motivation picture (currently posted on my cube wall under another image we'll talk about in a minute).


This image is everything. I run to purge myself of bad thoughts...and I can't wait to earn her body! I WILL look like that on race day!!

Now - to beat thy enemy, one must know thy enemy...which is why this image is right above the runner on my wall. Complete with the elevation chart, this map will remind me why I need to run those miles, eat clean and chug chug chug my water. This doesn't mean I'll stop living. Junk food will be consumed once in a while (especially my "secret weapon" treats during long runs...). I'm sure I'll have days I don't want to do anything. I'll have days I need a kick in the rear from all of you. But back to this image. This will help me feel more prepared and I'll look at it nearly every. single. day. between now and October 30.


All the miles will be over by mile 8...until the end as we run up the hill to....

...the finish line. Iwo Jima memorial. Well where else did you expect the Marine Corps Marathon to finish? I'll be honest...I don't care if the finish is uphill, downhill, flat, wind at your back, wind at your face, underwater...all you see, know, and feel is the finish..and what a spectacular finish we'll have. Nate and I will run it in after enduring (no more than!!) 5 hours of running together to be met by his family by this spectacularly incredible and moving memorial.



So how will I do it? My usual method. I have a plan (I'll post a link to it at the end of this blog), I have motivation, I've set mini-milestones, I'm telling everyone who will listen that I'm doing this and most importantly, I have an image in my mind that I want to achieve. Crossing the finish line, standing tall, clock ticking closer to 5:00:00, smiling to finish with Nate by my side, being cheered on by his parents and brother (I assume, he lives there), getting our medals. Pretty awesome huh?

Rewards (why not start with the fun stuff?)

Getting started reward (date: July 6, 2011): After sticking to my marathon training plan, I'll take advantage of a Groupon I bought a while ago for some spa time... (check out Groupon here: Join Groupon). Nothing like a little R&R to motivate a girl!

Half way there! reward (date: August 21, 2011): Not only is a cheetah fast like I want to will be but "Cheetah-face" was my roommate's loving nickname for me our Junior year as she prepared for her first marathon and inspired me!


http://www.endureshop.com/product/cheetah-ring

 Just a month to go (September 30, 2011): *changed the reward because I know I need an updated ID before I go running around alone!* New shoes! I'll need time to break them in but not break them down and this seems like a great time to get them! Oh and I'll get my race day outfit too :-)

Race Day (October 30, 2011): Really I shouldn't have to list it but the entire weekend will be a reward. Time with the love of my life and his family, our finishing medals, seeing gorgeous DC on a fall morning, achieving one of my biggest goals for the year...what more could a girl ask for?

Nutrition

I'll use my Bodybugg (camo with no bling ... a pouch instead for my phone / music / distance tracker during my runs) to track calories burned all day every day. At the end of each week I'll figure out my average calories burned / day and figure out my nutritional needs assuming a 250 calorie / day deficit and a marathon nutrition plan break down of 65% carbohydrates – 25% protein – 10% fat breakdown with focus on low GI carbs. I'll plug this into http://www.sparkpeople.com/ and track my food there including a healthy oil blend in the morning for my joints, a pre and post workout drink, my Shakeology and everything else I eat. Note: I'll start with this breakdown but we'll see how that goes and I may adjust as time goes on!


Workout routine

I'm using the plan put together by my old Team in Training team and I'm adding ChaLEAN Extreme Burn Circuits 3 days a week to make sure I spend some time focusing on muscle toning and hopefully prevent the injuries to which I am so prone! Along with a couple races over the next few months, I'll be putting a lot of miles on my shoes (which will mean I need new shoes along the way I'm sure) and I'll be tracking those on Endomondo so feel free to find me there and comment on my workouts along the way as my "audio coach" on my app will share your comments with me while I'm running! Watch for a tweet saying that I've started a workout and you'll know to go to the Endomondo site to cheer me on!
Here's the training calendar:

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B_SDKxVAXee6ZmNmZDBlMjktNTQyZi00MTZlLWI2YTQtZTlhMTllZjllNDY3&hl=en_US