Running Dirty. Eating Clean. Loving Life.

Archive for January, 2012

5 Minute Ab Workout

Today’s mini workout focuses on the abs.  The exercises I’ll be doing for you work the entire abs, so it’ll help not only get that 6 pack, but trim the waistline and get rid of that fupa.  So go ahead and set that interval time to 5 rounds of 50 second work and 10 second rest intervals and let’s get started.

Exercises – 5

Rounds – 1

Interval Timer – 5 sets of 50 seconds work and 10 seconds rest

Total time – 5

Equipment – Interval timer, weights or medicine ball (optional), mat

Exercises

Straight leg toe touch and V crunch

Plank to side plank and oblique crunch

V sit with leg scissors

Medicine ball twist

Plank with leg lifts

5 minute Abs workout

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Brown Bagging it January 24th

This week I made an incredible find at my local grocery store.  Cranberry cinnamon goat cheese.  I’m pretty sure I squealed like a little girl on Christmas morning right there at the imported cheese case.  I love cheese.  No seriously, I really really love cheese.  Every time I drive across Wisconsin, those little road side cheese chalets scream for me to stop at them.  Except the cheese and taxidermy place on the way to River Falls.  That place just creeps me out.

Also on sale were bosc pears and spinach.  You know what that means….. pear and spinach salad with raspberry vinaigrette.   I added in a little sliced onion, some honey roasted pecans, and of course, some chunks of goat cheese heaven.  The result was one of my favorite salads made even more tasty by the sweetness of the cranberries and cinnamon offsetting the bite of the goat cheese.  It was, as the scorekeeper at tonight’s game called it, “The Dinner of Champions.”

Pear and Spinach salad

 


5 Minute Glute Workout

This week I’m going to be bringing you some quick workouts that target different parts of your body.  These workouts are great because you can put a couple together for a full strength training session, or you can tack a quick workout to the end of your usual routine to really target those trouble areas.  The workouts will only be 4-5 minutes long, so you can easily fit them into your busy schedule.  The first workout this week targets those glutes.   Everyone wants a firmer, tighter backside.  These exercises will help shape and firm that butt.  For this workout, you’ll want to set your interval timer to 5 rounds of 50/10 intervals.  You will work hard for 50 seconds with 10 seconds of rest between the exercises.  Here’s the break down.

Exercises – 5

Rounds – 1

Interval Timer – 5 sets of 50 seconds work and 10 seconds rest

Total time – 5

Equipment – Interval timer, weights or medicine ball (optional), stability ball, mat

Exercises

Forward lunge with kick (alternating sides)

Plank leg raise to knee tuck (alternate sides)

Single leg bridge leg raises on stability ball (right)

Single leg bridge leg raises on stability ball (left)

Sumo Squat with knee raise (alternate sides)

5 minute glutes


Vegetarian “Beef” Stir Fry

You know the story.  Working mom rushes home.  She’s starving.  Her family is starving.  The cat has the dog cornered downstairs.  The dog is too scared of the cat to make her way upstairs so she can go outside and ends up peeing on the carpet.  Mom’s looking for something she can whip up quick while playing ringmaster in her own little 3 ring circus that she won’t feel guilty serving to her family.  Sound familiar?  This is pretty much the scene at my house on a nightly basis.  I have come to terms with the fact that I’ll never be that organized super mom that has the whole month’s worth of meals planned out.  It’s not so much that I lack organization skills (I must have some since I’ve survived juggling an all over the place work schedule, life with a preschooler, and race training this long), but how am I supposed to know on Sunday what I’m going to be craving on Wednesday.  Yes, this makes for a lot of impromptu runs to the grocery store.  But had it not been for tonight’s shopping trip, I probably never would have found the cranberry cinnamon chevre that I’m excited to eat for tomorrow night’s meal.  I digress…  So tonight, stir fry sounded really good.  To make room in my budget for all the trail races I want to run this summer, take out was a no go (plus I wanted to keep it all healthified).  I had some meat free “beef” tips sitting in my freezer that I picked up on sale last week, some baby bella mushrooms in my fridge, all the makings for a killer stir fry sauce, and quinoa.  All I needed were some frozen stir fry veggies, and I’d be all set.  Result:  A delicious, healthy version of stir fry beef and veggies that was vegetarian friendly and whipped up in about 20 minutes.  Even the cat loved it.  So here’s my recipe.  You can sub some real meat or marinated tofu for the meatless beef tips.  Throw in whatever veggies you have on hand.  I was feeling lazy, so frozen stir fry mix it was.  In addition to the frozen veggies, I added some sliced baby bella mushrooms.

Vegetarian "Beef" and Vegetable Stir Fry

Vegetarian “Beef” and Vegetable Stir Fry with Quinoa Serves about 4 1 bag Gardein beefless tips 1 bag Westpac stir fry frozen veggies 3 tablespoons soy sauce 2 tablespoons mirin 1 tablespoon brown sugar 1 tablespoon peanut oil 1 tablespoon minced fresh ginger root 3 cloves minced garlic 1 cup quinoa Heat the oil in a large skillet or wok.  Add soy sauce, mirin, brown sugar, ginger and garlic and stir together.  Add in veggies and beefless tips.  Stir fry until heated beefless tips and veggies are heated through. While veggies are cooking, prepare quinoa according to the directions on the package. Top cooked quinoa with veggie stir fry and enjoy!!


Just Say No….

Hi, I’m that girl from Dirty Girl Running and I’m an addict.  A racing addict that is.  I have a racing bucket list on Pinterest.  Anytime I hear a race brought up in conversation, I make a mental note to google it the first chance I get.  If a friend asks me to do a race with them, if I’m not already racing that weekend, I’m there.  If one race series wasn’t enough, I’m doing three this year.  I collect race hardware like most girls collect handbags and shoes.  So how did I come to the conclusion that I have a problem?

Exhibit A – In a recent conversation with a former roommate that is now residing in Boston:
Roomie:  You should come out here sometime.  Bring the kid along so I can finally meet her.
Me: I might be coming to see you in the next few years.  My last half marathon time put me on pace for a Boston qualifying time.  It’ll probably be a few years before I can qualify and then a few more years after that until I can get in, but hopefully within the next five years I’ll be able to head out there.
Roomie: Or you could just come out here to come out here…..

Exhibit B – Within 5 minutes of hearing that the Myrtle Beach Marathon and Half marathon were still looking for pacers, I was on Kayak.com looking at airfare and seeing if it was feasible.  It wasn’t.  I was seriously bummed.  I will still be emailing to get my list on the name for next year though.

Exhibit C – A few friends in Michigan were recently discussing getting together at a trail race in Western Michigan.  As soon as I saw that the medals were the size of my head, I knew I had to add this race to my to do list (yes, I get distracted easily by big shiny things).  Turns out the race is only a 4.5 hour drive across Wisconsin (and I have some friends I could easily crash with on the way in the Green Bay area) and a 3 hr ferry ride across Lake Michigan.  No need for a hotel, since I can camp out the night before.  And they feed you at the post race party.  Did I mention the size of the medals?????  The only question is, do I sign up for the half or the full marathon?  Decisions, decisions….

The list goes on and on.  Like doing the math to see if I can fit in a trail 25k before I have to be at work.  Or liking races on Facebook just so I can get a heads up when the registration fees are cheap.  I guess there are worse things I could be addicted to.  But until I find a cure, I’m going to need a bigger closet to hold all those tech tees.


Brown Bagging It – January 17th

Continuing on my quest to just say no to fast food for dinner, I packed up my trusty lunch bag (which, coincidently, came from a fast food restaurant) with leftovers for tonight’s meal.  In the bag, some of those incredibly delicious Szechuan green beans leftover from the weekend, quinoa fritters from last night’s dinner, and some Chobani pineapple Greek yogurt for dessert.   I’ve already raved about the green beans.  They were just as yummy as I remembered them to be.  But these quinoa fritters, well, lets just say you won’t be sorry.  I whipped up a batch last night to have along with some broccoli cheese soup.  To die for.  Tonight was the real challenge though.  How would they hold up when served cold.  The answer:  still pretty freaking delish.  I know I’m a little late with jumping on the quinoa bandwagon, but seriously, it may be my new favorite dinnertime staple.  I’m incredibly excited to start experimenting with it in all it’s grainy glory. For the fritter recipe, check out the Cooking Quinoa site.  This one is getting pinned on Pinterest for sure!


43 Miles for Sherry

This week, the running community learned that one of our own had her life taken too soon while out for a run near her home.  While details surrounding her death are still sketchy, news outlets have reported that 2 men have been arrested in connection with her disappearance.  As a runner and a mom myself, stories like Sherry Arnold’s hit close to home.  My heart goes out to her family, friends, and students.  This week I hope to run 43 miles, her age at the time of her disappearance, to dedicate to her and her loved ones.  This morning was kicked off with a a chilly 6.5 miler.  I’ll be updating daily to let you know how I am doing on my mileage.