Monthly Archives: March 2016

Tempo Runs

March 23, 2016

Tempo Runs

temporun3

 

 

 

Last year while I was training for my first half marathon and then my first marathon I did not incorporate speed training. I was solely focused on finishing each race, which I did. Now, this year my goal is to work on my times and become a faster, stronger runner. One of the most powerful tools for doing just that are temp runs. One thing that is great about a good temp run, is they are short – at least compared to a long run! 🙂

I have noticed that when I follow a particular training schedule I stick to my workouts and get much more out of my training than trying to do it myself. And let’s face it I am but no means a running coach. Last year I followed Hal Higdon’s Half and Marathon Training Schedule and that’s what I’m using this year as well. The only difference being I have moved up from novice to intermediate, since I have now completed a marathon and I’m also focusing on speed training. The workouts are slightly different but I can’t wait to see how I feel after the first 12 week training. My goal is to get my half marathon time below 1:50. I will be running The Hospital Hill Half Marathon. There is still time to join me. Register today. Use code HHRKELLI.
If you are interested in learning more temp runs here are a few good articles.

http://www.runnersworld.com/tag/tempo-run

http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program

Happy Speed Training!

3 Tips for Living a Healthy Lifestyle

March 15, 2016

3 Tips for Living a Healthy Lifestyle

nye res

We are moving into week 11 of 2016. Do you remember your 2016 New Year’s Resolutions? Were they to eat better, exercise more, lose weight. Etc.….are you sticking to them or have you already kicked them to the curb?!?!?

Well it’s not too late to make 2016 a great year for you AND your health.

 

3 Tips for Living a Healthy Lifestyle

  1. Ditch the gym
  2. Ditch the diet
  3. Ditch the scale

 

Ditch the Gym –

The truth is so many people are wasting money on a gym membership because they either don’t go or they don’t know what to do when they are there. If you have been going to the gym regularly for months and still no results – chances are you are wasting your time and money. In order to get results you need to know what to do and how to do it. Those of you that know your way around a gym, keep it up! For the rest of us, STOP wasting money and get a new plan.

 

Cardio – the easiest and cheapest exercise. Get outside and walk, jog or run. Take your kids with you. This is a great way to spend time together doing something that is great for your health. Have a bike? Ride it! This is another great way to turn “going to the gym” into a fun family activity.

Strength Training/ Cardio Mix – there a several good DVDs on the market to choose from that would serve the purpose. One of my favorite DVD workouts is the CU24 Level 2 . This series is great and you get an amazing workout in only 24 minutes! No time lost here driving to the gym! Pick a DVD and commit to doing it 3-4 times a week.

Ditch the Diet –

Stop bouncing from diet to diet. I have done this so many times over the years, until I discovered the power of eating real food. You hear about a friend that lost weight by eating only carrots with her left hand (or something just as bizarre) so you think, OK, I should that that. NO, you shouldn’t! There is no secret to losing weight, maintaining your weight, and/or feeling good. Put good stuff into your body and you will feel good. Put a ton of junk into your body and you will feel yuck! It’s that simple! Check out our meal plan guides if you are needing help figuring out how to get started.

Cleanse – a good quality cleanse can help detox your body of all the toxins and help to reset your metabolism. There are also many cleanses available today. Here is a great 10 day cleanse option.

Supplements – As much I as try to eat a wide variety of foods, I know I’m slacking. I have my favorites and often times I just overlook many of the other options. Taking high quality wellness supplements are a great way to ensure you are getting all the necessary vitamins and minerals to keep you feeling great. As part of our daily routine we take CorePlex with Iron, OmegaPlex and ProBiotic Restore.

Ditch the Scale –

If you do everything 100% will you lose 25 lbs in a week? Probably not, but that’s ok! The amount of time and effort you invest in your health will determine the rate of your results. Instead of making a goal of losing ___ lbs in 10 days, try making a goal to add in cardio 3x a week and a strength training video 2x a week. If you are eating better, exercising more and feeling better…you are doing great!

a yr from now

If you are looking for a great program to help jump start your weight loss goals and you are ready to start feeling better, try the 24 Day Challenge!

 

Have questions? Not sure where to start? Just ask! We love helping people on their journey to a more active, healthier future!

If you need a goal – start running, start training and signup for Hospital Hill today! Use discount code HHRKELLI.

 

Happy St. Patty’s Day!!!

Breakfast Muffins

March 9, 2016

Breakfast Muffins

breakfast muffins

If you are like me, anything I can make ahead of time is always a great option. J  And when you have real food already made it makes those busy mornings or evenings so much easier. And between the kids’ activities, school activities, church and just wanting to be outside enjoying the nice weather some evenings have less dinner prep time available. On those nights, try these delicious breakfast muffins. We call them breakfast muffins but they make a great little meal on the go or in a rush. I made a batch (or two) and freeze them – and then just pop them into the toaster oven or microwave and Viola!

 

Breakfast Muffins

Ingredients

  • Also need: Foil muffin holders for baking

 

Directions

  1. Preheat the oven to 350 degrees F.
  2. Distribute 12 foil muffin holders into a muffin baking pan. If the foil holders are lined with paper either don’t use those or make sure they are on the outside as shown in the picture.
  3. Cut the sandwich bread into half inch squares and evenly distribute them on the bottom of the muffin cups (pictured above).
  4. In a mixing bowl or large measuring cup that has a pour spout thoroughly whisk together the eggs and milk. Add a few dashes of salt and pepper if desired.
  5. Evenly distribute the egg mixture into each muffin cup. It’s okay if the bread pieces float to the top.
  6. Sprinkle an equal amount of both the grated cheese and the crumbled bacon (or sausage) into each muffin cup on top of the egg mixture.
  7. Bake at 350 for 15 minutes or until eggs are set. 
    Enjoy or freeze (in-between sheets of wax paper) for another day!

From:  www.100daysofrealfood.com

This is a great recipe to change up and make your own. You can omit the bacon/sausage if you prefer and add in spinach, celery etc. I usually have the kids help me make these; they are a fun kid recipe to make. They each choose their own fillings, and most people are surprised that they will opt for spinach! Plus getting them involved in the baking process makes it easier for me…because they will eat them no questions asked! J

I hope your family loves these as much as ours does, and try new variations….that’s always the most fun!

 

Happy Meal Prepping 🙂 !!!

 

Mango Pear Green Smoothie

March 5, 2016

Mango Pear Green Smoothie

mango smoothie

If you are like me and LOVE your green smoothies here is a recipe for mango pear green smoothie, that is absolutely delicious. I like to always mix it up and try new smoothies, so I don’t get bored and this is one of my new favorites. This smoothie is packed full of nutrition, including about 14 grams of protein; no wonder it makes for such a great pre-run (or post-run) meal!

Mango Pear Green Smoothie

  • 1-2 cups spinach (I use fresh spinach – which I have previously frozen)
  • 1 cup coconut water (coconut milk)
  • ½ avocado
  • ½ cup mango (I use frozen)
  • 1 pear cored
  • 2 tbs hemp hearts

 Blend the spinach and coconut water until smooth. Add in remaining items, blend well and enjoy!

 

www.simplegreensmoothies.com

Delicious!

What’s your favorite green smoothie recipe?

 

Happy Blending!!!