Monthly Archives: February 2016

Hospital Hill Run 2016

February 26, 2016

Hospital Hill Run 2016

 

hhr16

 

 

 

It’s almost Spring…which means Hospital Hill is right around the corner!

If you are looking for a fun and challenging course  Hospital Hill is the race for you! The name says it all! 🙂

Join me this year as we prepare to Conquer the Hill!!!

Whether you are an elite run, an average Joe runner (like myself) or a newbie you CAN DO IT! Choose from a 5k, 10k or Half Marathon course. I’ll be trying to beat my time last year 2:02 on the Half Marathon Course. I will kick of my official half marathon 12 week training schedule March 13. You can follow me on Instagram @ksinthusy for training and nutrition tips. I will also be posting weekly updates here, so check back often!

 

Let’s getting moving, get running, get active.

Let’s Conquer the Hill!!!

 

Register NOW!

Use CODE HHRKELLI at checkout for a discount! 🙂

 

Run Happy!!!

 

 

Smoothie Pops!

February 20, 2016

Smoothie Pops!

boys eating smoothie pop

On our journey to cutting out/ decreasing the amount of processed food our family eats, I have been lucky enough to run across a few awesome ideas; that are simple and so very kid approved. One of my favorites recipes to make my kiddos is smoothie pops!

Our family loves green smoothies so serving the smoothie as a popsicle should be just as delicious, right?! Well, yes, IT IS! And so very simple. Just choose your favorite smoothie recipe, blend it up and pour the smoothie into your reusable popsicle and freeze. I purchased my popsicle molds from Amazon.com. 

http://www.amazon.com/FoodWorks-Silicone-Maker-Molds-Popsicle/dp/B00D9HQ30W/ref=sr_1_11?s=kitchen&ie=UTF8&qid=1456023163&sr=1-11&keywords=popsicle+molds

smoothie pop molds2

I was introduced to these particular popsicle molds via www.100daysofrealfood.com

 

Any type of popsicle molds will work – but these are particularly great for lunches and very kids friendly for eating on the go.

 

I send these in my 1st grader’s lunch all the time. When lunch time rolls around the smoothie pop has defrosted just enough to be a cold yogurt-ish treat.

 

Today the boys were outside enjoying their smoothie pops and the gorgeous February weather! 🙂

 

Today’s smoothie pop was a pineapple, mango banana creation.

  • 2 cups spinach
  • 2 cups coconut milk
  • 1 cup pineapple (frozen)
  • 1 cup mango (frozen)
  • 1 banana

 

Blend the spinach and milk until smooth then add the fruit and blend well. Pour the smoothie into your popsicle molds and freeze overnight or for 4-6 hours! Enjoy!

 

I hope your family loves these smoothies pops as much as mine do. Cutting out the processed foods one snack/meal at a time!

 


Happy Smoothie Pop Making!!!

 

 

20 Minute Treadmill Workout

February 18, 2016

20 Minute Treadmill Workout

Interval Training

need-speed-jc

If you are anything like me, having to strategically plan your workouts between meetings, kids’ naps, drop off and pick up times, meal times, activities….etc. ;you know that, well, some days life happens and before I can blink the day is over. And while I prefer to train during the day there are days I don’t make it outside and I use my….treadmill. While you can still do any training run on a treadmill I normally opt for a quick speed training workout when forced to treadmill running. This is also a great workout for when you are in a hotel and need a good quality but quick workout.

I use interval training in my weekly schedule interchanging between my treadmill workout and an outside hill workout. Plan on the chaos and adjust to it, and find ways to still fit your workouts in – remember every workout everyday doesn’t have to be perfect but something is always better than nothing! 🙂

The plus side of my treadmill workout is there are so many amazing benefits of interval training whether or not you are marathon training, including;

  • Increased running speed
  • Increased athletic endurance
  • Increased cardiovascular efficiency
  • Increased fat loss

All of these will help me on my quest to Conquer the Hill this year. I’m running the Hospital Hill Half Marathon June 4, 2016 and the name says it all…HILLS!!! Join me this year – use discount code HHRKELLI  – Click here to register.

 

20 Minute Treadmill Workout  4 SETS

  1. Fast Walking on the incline – 2 minutes (speed 3-4 incline 8-10)
  2. Running – 2 minutes (speed 5-8)
  3. Walking – 1 minutes  (speed 2-3)

 

Four Sets.

You can begin with a 2-5 minute walking warm-up and end with a 2 minute walking cool down.

After this workout, if you don’t feel like you had an amazing workout, then you need to increase your speeds on 1 and 2.  

 

Remember, each interval should be challenging but you are only doing each for 2 minutes so make it count and don’t cheat.
If you would like more information on interval training check out the links below.
http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

http://www.runnersworld.com/speed/four-fast-speed-workouts-for-any-runner

Happy Interval Training!!!

Acorn Squash Bowls

February 10, 2016

Acorn Squash Bowls

 

squash bowl

That again?!?!? I am probably guilty of over serving the same veggie one too many times for dinner in a given week 🙂 It happens! We slip into our routine and before we know it, we are having peas every night for dinner. To help get us out of and avoid these ruts I’m constantly searching for new, fresh ways to serve veggies for dinner. This week we had acorn squash bowls! Kid approved and so delicious!

 

You can mix up this recipe in so many different ways, all very delicious. My kids love eating food bowls, so that’s just an added bonus.

 

Acorn Squash Bowls

Instructions

  1. Pre-heat oven to 375 degrees.You can cut the squash in half or just cut off the top – depending on how big of bowls you prefer. Scoop out the seeds. Place cut side down in pan. Add a small amount of water to the pan – just enough to cover the bottom. Bake 45 minutes until tender.
  2. Remove squash and fill with mixture. I used leftover chicken breast that I pulled and mixed into cilantro, green onion, cumin, garlic, and lime.
  3. Put in the oven at 350 degrees and bake for about 10 minutes.
  4. Serve warm and enjoy!

 

Additional filling options:

  • Ground turkey
  • Ground beef
  • Brown rice
  • Quinoa
  • Barley
  • Diced Tomatoes
  • Cheese
  • Spinach
  • Carrots
  • Broth

 

….just to name a few!

 

Be creative and have fun!