Accidental Long Runs + Mizuno Wave Rider 17 Review

December 3, 2013 By Laura

Cardio hasn’t been fun recently.

The following post is sponsored by Fitfluential LLC on behalf of Mizuno. All opinions are my own.

I like cardio when it’s MY idea. Having it as a mandatory daily activity during competition prep makes it a chore. That’s a thing of the past (for now), and I have gotten the itch to run more. The added motivation of new shoes doesn’t hurt. Does anyone else get oddly motivated by new workout gear?!

I’ve never had the chance to try out a Mizuno running shoe. When I got the opportunity to try the new Wave Rider 17, I jumped at it! It’s a neutral running shoe with a good amount of support.

After all of the Thanksgiving festivities and football disappointments, I was itching for a run. Sunday I headed out to tackle Atlanta’s hilly streets in my new Wave Riders.

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Work it Out: My Fitness Journey

October 22, 2013 By Laura

Life is a jungle gym.

And I like monkeying around.

One of the biggest lessons I’ve learned lately is life isn’t linear. This sounds obvious even as I write it, but over and over I’ve been surprised when my carefully laid plains deviate from the path I’ve plotted. Things change – you grow up. You learn new skills. You have setbacks. Life happens.

Plan changes have happened in all aspects of my life – career, relationships, fitness, etc. – and I’m sure you’ve experienced the same. I gt a lot of questions about how I began competing, so today’s Work It Out is my fitness journey. My jungle gym.

Before I get into it, I want to be very clear that this is my path. I’ve done things that were right and that were wrong. Some are tender subjects; they were part of my journey. I know you all have your own stories. I simply submit that I hope no matter where you are in your journey, that you stay true to yourself and have FUN. No regrets.

I love a competition. Sports, spelling bees, pie eating… you name it, I’m up for the challenge. It’s how I’m wired. This has taken me on many a fun ride in my life.

Related to fitness, I have tried just about any sport you can think of. I was lucky to have parents who encouraged me to sign up for all sorts of things – from ice skating to horseback riding to softball. Softball stuck – I still play every season!

Years later I still morn the day that bat broke.

In my college years, I wasn’t very active unless you count partying and working. I was a bartender. I smoked, drank too much, and ate crap. Not surprisingly, I gained the “freshman 15” (and the sophomore 15) and was always tired. When my dad was diagnosed with terminal cancer something clicked in my head. His disease wasn’t related to unhealthy living; he had actually lost a ton of weight through diet and exercise a few years prior and never smoked a day in his life.

The message that life is short came loud and clear to me. While my dad was getting treatments he continued light exercise to keep strength that allowed him to turn 6 months into 4.5 years with the disease. Through his example, I was inspired to clean up my act a bit and started workout out casually. It wasn’t a total turnaround… but it was a start.

Which beer shall I drink first…

Fast forward a few years and I discovered a new passion – roller derby. I only wish my dad had been around to see that! I had a blast, met some really cool people, and skated about 12 hours a week. It was thrilling. I’d found a sport I loved again!

It also proved to myself that it is impossible to out exercise a bad diet. I was doing intense workouts nearly daily but gaining weight. I am not saying I was “fat,” but I wasn’t healthy and, more importantly, I didn’t feel good.

Looking at my unhealthy habits, I decided it was time for a cleanse. It was the derby off-season and I took the opportunity to give my body a break from getting beat up (literally and figuratively). 21 days of clean eating was amazing for me. I reset some habits, had boundless energy again, and I learned to love running.

That Thanksgiving I ran a 10K with my baby sister and my mom!

Then came a new season of derby. I was still doing really well with healthy living and had come back for the next season with more energy and passion and ever. Whatever was in stow, I was ready to jump on it. Life had other plans.

I broke my jaw during an expo bout (bout = a roller derby game). It was miserable. I looked like Jay Leno and it cost me a pretty important trip in my new job.

6 weeks later my jaw was as good as new but I decided it was time to find something a little safer. Plus, I’d lost a TON of weight from not being able to eat solids, which was not good for playing a contact sport. I looked unhealthy, and I’d basically forgotten how to eat. All I’d been able to have was soup, pureed oatmeal, and smoothies!

I struggled with the aftermath of that injury for a while. Rather than derby, I ran all the time. I was faster and going longer than ever, but – even though I was eating – my new teeny body couldn’t keep up. When you are at a deficit and continue to workout at the level you were before… well, you are just going to get skinnier (read: my mom was worried sick).

I almost didn’t post this pic. It pains me to look at it… but it’s what happened.

Unrelated to that, my knee decided to give out. I got half a mile into a run and was in so much pain I had to stop. The doctor told me my PCL was hanging on by a thread and if I wanted to run distance again I’d need to have surgery. That may have been the best thing that could have happened to me.

Time for a new hobby! Instead of going under the knife, I decided to go the route of building. Body building. If I could build up my quads, my knee wouldn’t bother me in daily activity and running short distances. I’d always loved lifting weights and had done a round or two of P90X, so it seemed to be the perfect next bar to grab.

Two and a half years ago I met with my trainer the first time and started down the path of something that would forever change my life. Lifting feels like it did when I fell in love with softball – I look forward to going to the gym, I want to talk strategy with anyone who will listen… it’s my passion!

Lisa and me at Palmetto – both Top 5!

Since then, I’ve gained 10 solid pounds of muscle, ~~2 pounds of boob,~~ and competed in 2 figure competitions. Much to my surprise I placed in both! Rounds 3 and 4 are in 3 and 4 weeks… they are on very competitive stages, but I’m excited just to have the experience. I’ve been watching the success of others around me and am stoked (do people still say that?) for the off season and a sold year of building.

I feel great: inspired, focused, and having fun.

The Bottom Line

Fitness looks like a million different things. What you do isn’t important, as long as it’s something you love and something that contributes to your health. Don’t be afraid to change your course as you evolve. Yoga, walking, lifting, cross-fitting… whatever. Find something you are passionate about and embrace it.

Having been both active and inactive to my detriment, I can promise you that finding balance and the thing that turns you on will make all the difference. That high, that endorphin rush, is sheer joy. It’s worth it to make time for it.

YOU are worth it.

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Need some inspiration? Check out this post full of inspiring athletes from all walks of life.

Have you always been “healthy,” or was there a turning point for you?

What brings you joy?

Yogurt Cocktails + 70/100 Miles

October 17, 2013 By Laura

Cocktails as a health food?

Could be #strangebutgood…

Yogurt cocktails are apparently a thing. I can’t imagine the texture. Or how the booze doesn’t curdle it… but this looks mighty tasty.

Heirloom Tomato and Frozen Goat Yogurt Float

This article claims it “sounds terrible, tastes good. I’d try it… click through to read them all. Some are really cool. You get probiotics and protein. I’d try it… would you?

I want to make a few of these into a breakfast meal! Maybe without the booze. ~~Unless it’s Sunday Funday.~~

Enough of my sober competition diet cravings! Kat is back this week with a much healthier post about the crazy 100 mile race she did. This is truly awe-inspiring…

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70/100 Miles, Not Bad!

(A race report…and adventures on my radar)

By: Kat

I ran 70 miles (out of 100) at the Oil Creek 100 (Editor’s note: Total slacker). While it is a DNF (Did Not Finish), I’m not injured, and I’m healing up nicely.

The first 62.2 miles were incredible, and I was right on my expected pace as I crossed in to an aid station, after finishing my first 100K.

I ran a great 70 miles, but a couple of things went wrong in the last 5-6 that caused me to stop, honor my body, and get pumped to try 100 again. (Editor’s note: And this is just one more reason why I admire you.)

RECAP:

The race started at 5:00am, and I was off. It’s a race with 3 50K loops (31.1 miles), and then another 7.7 mile loop at the end. I made it through 2 loops, and another 7-8 miles, totaling 70 miles. I ran from 5:00am until about 11:15pm. 18 hours on my feet, a new distance record, and an awesome day leaves me feeling so grateful for a healthy, strong, body and mind.

My new friend, Mark, decided we would run it together, so I could help him slow his pace, and he would help me finish. (Editor’s note: Race friends are the best!) We started together and ran well together for over 40 miles. My pace was nearly perfect, which allowed me ample time at the Aid Stations where I had my drop bag. I had plenty of nutrition, was taking care of lubing the places that needed lubing, and really enjoying the day.

Oil creek was gorgeous! I ran the first 50-ish miles with my friend Gabe. It’s amazing the things you learn about people on the trails. We had very intimate conversations about any number of topics from relationships, to food and nutrition, to past experiences, lifestyle, etc. With Mark as well, we talked about so many things that I feel like I have known both of these men for years and years.

Across ages, socio-economic status, and so many other differences, the trails are a place where you bond with other human beings like you don’t in many other situations.

This was the most I had ever run with the same 1-2 people in a race, and it made me feel wonderful! I literally had a smile on my face 95% of the day. (Editor’s note: That’s the first thing I noticed about these pics – you look beautiful and radiant in your element.)

What I learned:

So a few things went wrong in the last 6 miles. My shoe laces fell out of my right shoe when I stepped in mud, and my foot got stuck, my headlamp batteries started to die, I forgot to eat enough calories, and I was chafing between my butt cheeks and other nether-regions (Editor’s note: Ewwww! 😉 ). And then I realized I was all alone with 30 miles to go. I felt a twinge of something in my right hamstring and thought, I will be out here for another 8 hours by myself, through the night, risking injury.

That being said, I decided that I want to run 100 miles, but I need a pacer (someone to run with you, make sure you get food and water, make sure you’re not talking yourself out of finishing, helping you with your headlamp and other various things, like lubing your butt). So, I have decided to run another 100 in the spring. I have had 3 volunteer pacers and I can’t wait to get back at it! (Editor’s note: I’ll pace you. For 5K. LOL!)

Diana

In the meantime, I have found a new trail hobby to keep me busy while I heal. Horseback riding. I started a few weeks ago, and I am loving getting to know the horses, spend time on trails and be with nature. I’ve been riding at Serenbe, a 1,000-acre sustainable living community, just south of Atlanta. It’s beautiful and amazing. (Editor’s note: I have been there a few times and it is the most serene environment! With good food.)

It’s also a great workout that allows me to fly though trails and get some good endorphins flowing while I have myself on running restriction to heal. I have told myself not to run farther than 6 miles for 3 weeks. I’m halfway through these weeks! Horsey-rehab and healing my body!

Maggie, the fastest ride, and super fun!

I have also decided on my next 100 miler, and another fun running-swimming race to do in Sweden next year, ÖTILLÖ, where teams of two race together from island to island (Ö TILL Ö) from Sandhamn to Utö in the Stockholm archipelago. The teams swim between the 26 islands and run on them.

The total distance is 75 kilometers of which 10 km are swimming and 65 km are running!

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Reading this I now realize why Kat said she’d run with me this weekend. I’m a short distance pacer. LOL!

What do you do for rest and recovery after a big race or competition? Yes. Waffle House after every competition!

Do you start planning your next adventures right away? What adventures are on your radar!?

You’re Off to Great Places + Growing Naturals Giveaway

October 3, 2013 By Laura

I’m addicted to the powder.

Not that powder. Where are your minds?! Shame!

Protein powder, bro. I have high standards:

NOT grainy or chalky
Not full of sugar or loaded with a billion carbs
Must actually taste like the flavor on the label
Ingredient lists need to be recognizable and short
Must contain at least 20g of protein

I have tried them all. Today, I am SO excited that my #1 favorite protein powder of all time, Growing Naturals, has agreed to join in the Blogiversary week celebration. They meet my high standards and then some… they are even soy-free and vegan!

The chocolate rice powder really does impart a chocolate taste. It’s perfect in my Mocha Beet Frapp. The vanilla was just the right amount of flavor to make my Plantain Ginger Bread taste like a warm treat.

I’m getting wordy. It’s Kat’s turn to blog today. Just click here for more on why they rock. Or, for proof, know that ~~beg~~ seek them out to sponsor me at Blend and do giveaways… I want everyone to try it! 😉

Sooooo… here’s the schwag one of you will WIN (giveaway entry at the bottom – US only, along with winners for Monday and Tuesday’s giveaways!):

Speaking of protein… my girl Kat is going to need plenty to fuel the race she’s running this weekend. Check her out and wish her luck below!!!

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You’re off to great places!

(by: Kat)

I’m leaving for my 100 mile race in Pennsylvania today. Yes, 100 miles, 32 hour time limit. I’m trying not to try to figure out how fast I have to run each mile to finish in under 30 hours, under 28 hours, etc. I really just want to finish. (Editor’s note: You are officially my hero.)

I’m scared, and I even emailed the race director to see if I could defer my entry ‘til next year. He said no, so I’m going. Eeeeeeek!

This has brought up serious insecurity. Why do my friends believe I can do this more than I believe in myself? My new mantra on my runs has inspired some confidence in me. I’ve been telling myself, “I am strong, I am injury-free, and I can do this!”

It really does help me re-frame and know my body is capable and my mind is yearning for the … what? (Editor’s note: This is so true. I do it in lifting. It’s amazing what positive self-talk can do to your physical abilities… and you know I’m not the touch-y feel-y type.) Maybe a break-through, maybe a break-down. Sometimes we need a little of both.

I plan on taking good care of myself, and Wednesday night was all about packing carefully, and preparing my food/necessities. With 100 miles on foot, you have to think: breakfast, lunch, dinner, snacks, and more calories. (Editor’s note: Meal time is my favorite!)

I also have to think about injury prevention, which means lights, batteries, keeping myself warm. I have to honor the body that allows me to even attempt this kind of challenge. I am so grateful to have a healthy body that allows me to push myself physically to achieve something mentally.

I also need to mention that waiting for my bar results has been a terrible waiting period, and I keep getting asked about the date for results which makes me a little batty. It’s October 28^th. Results October 28^th. (Editor’s note: We are going to celebrate hard core! I know you OWNED it!)

Right now, I’m wound up tight, and so are my finances. I’m so grateful for everything I have right now, including my Cold Life Organics deliveries, which save me money and allow me to experiment.

A few experiments lately include this parsnip-cauliflower puree and stuffed red bell peppers. They are both so easy I didn’t initially think of them as a blog post. But they are unique, delicious recipes that helped me to think outside the box.

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Parsnip-Cauliflower Puree

3 large parsnips, cut roughly into ¼ inch pieces
½ head cauliflower, cut roughly into ¼ inch pieces
½ Vidalia onion, diced
4 large cloves of garlic, chopped
Salt, to taste
1-2 T coconut oil
3 T butter
¼ C coconut milk

Saute onion, garlic, cauliflower, and parsnips in the coconut oil until it is generally soft-ish. You should easily be able to pierce the parsnips with a fork.

Add saute to a food processor and puree. Add coconut milk, butter, and salt to taste.

The parsnips give the cauliflower puree a floral taste that isn’t overwhelming. It’s a fun substitute for mashed potatoes that will leave your guests wondering. It’s gluten free, and can be made vegan by substituting the butter for your favorite butter substitute. It’s also lower carb and lower calorie, if you’re going for that! I served it with a little salad and chicken.

Stuffed Red Bell Peppers

1/4 lb ground anti-biotic free chicken
1/4 C rice, uncooked.
2 red bell peppers
1 C marinara sauce
1/4 yellow onion
1 T coconut oil
4 cloves of garlic
1/4 green bell pepper
1/8 C nutritional yeast

Preheat oven to 400.

Cut the tops off of bell peppers, and clean out seeds. Boil water and cook the bell peppers in the water for about 4-5 minutes.

Meanwhile, cook rice according to package instructions. Set aside.

Saute green pepper, onion, and garlic in the coconut oil, add the chicken and continue to saute until just cooked, but not dried out.

Stir in marinara and nutritional yeast.

Stuff peppers with the mixture and bake for 20-25 minutes.

I put cheese on top of one, and not on top of the other. Both were delicious. They’re gluten free and can easily been made vegan by eliminating/substituting the chicken for TVP. These were so easy and tasty, and they brought back childhood memories for my dinner partner. We love nostalgic food. We both also added additional nutritional yeast as a condiment while we ate.

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a Rafflecopter giveaway

Check back at the NuNaturals and Muesli Fusion giveaways for the winners!

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Good luck KAT!!!! P.S. You guys come back tomorrow. It’s a giveaway I put together myself of my favorite most-used items. 🙂

What easy recipes/meals do you forget to share because they are just so easy?

What challenges are scary to you lately, and how do you keep yourself going?

A 50 K, a 50 mile, and Vegan Eggplant Parmesan

September 5, 2013 By Laura

Wise, insightful posts are so inspiring.

I so admire people who can write them.

Kat wrote one such post today in her bi-weekly guest spot below. I am forever grateful to her for bringing a ~~mature~~ different voice to this blog.

It make me feel less guilty for sharing ~~crap~~ interesting tidbits like this:

Hello Kitty beer. It’s a real thing in China. Apparently it comes in lime and peach flavors… and there are 4 more coming. Like banana. *gag*

Rather than making about a million inappropriate jokes, I going to stop and let Kat take over. Her Vegan Eggplant Parm recipe certainly tastes better than Hello Kitty fruity beer.

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A 50 K, a 50 mile, and Vegan Eggplant Parmesan

The rest of my West Coast Trip ROCKED! I finished 3rd in my age group at the Mount Tam 50K, and it was such a beautiful race! However, I wore the wrong shoes, and my feet ACHED! I wore the Saucony Kinvara trail shoes (which I love, but only for about 15-18 miles or so). I got new shoes as soon as I got home (to wear in my 50 miler last Sunday).

Mount Tam 50k

Then I went zip lining through the redwoods! I highly recommend this! (Editor’s note: I’ll pass on the 50K but sign me up for this!!!)

I learned so much about the trees and how adaptive they are. They really are super cool, and the zip lining is a blast, too.

After 10 days, getting back to “normal,” has been a slow process, at best, but I’m so happy to be home with all of my babies – the three kitties and the three puppies! (Editor’s note: I always feel that way too – even after the most amazing of trips.)

I also was super excited to run the Yeti Snakebite 50/50 on Sunday, September 1. So many of my friends were there to either run 50K or 50 miles, and it was awesome to see all the friendly faces. Unfortunately, it was a much harder race and hotter day than most anticipated, so tons of people were unable to complete the race (and I was super slow). However, I finished the 50 miler, a little over 12 hours after I started.

Krista gave up her whole day to crew for me. She showed up at every aid station to bring me things I needed and wanted and to help me though. I am humbled and grateful to have people in my life who care about me and are willing to support me in my (crazy) endeavors.

My new Innov8 Trail Roc shoes also ROCKED! I was a little nervous, having only run in them once (for about 6 miles), to wear them in such a long race, but I highly recommend them. They are lightweight, but have a beastly cleat (Editor’s note: Best description ever) on the bottom to help you on the trails, while not hurting your feet for short spurts on pavement.

The Race itself was extremely difficult, and when it rained (POURED) on us, it was slippery and dangerous. EEK! I also got off-trail for a bit, which reminded me to just smile through it and eventually cross the finish line! The volunteers were amazing, and kept us going even when super frustrated.

It helps to step back after a race like that and ask yourself, “Why?” Why do we do this? Why do we intentionally do things that we know will hurt, that will push us to our physical and mental limits?”

I keep coming back to the answer that it shows me that I can push through the most difficult feelings, and survive when I want to quit. Applying this lesson to life, I keep wanting to also show myself I can do it with a smile. (Editor’s note: That, and you’re a little crazy. Which is why we get along. 😉 )

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At my house, we recently started getting fruit and vegetable delivery, once a week, from Cold Life Organics. They have several options for boxes, and you can add on to any box, skip a shipment, or change which box you need or want. It’s only $40 for one week for two people! It’s been awesome, and with the variety they bring, it encourages me to try new things and think outside the box. 😉 (Yes, that was a cheesy pun. You’re welcome!)

Last week we got eggplant. I wanted to have friends over, rather than going out and spending more money, so I decided to get creative for my vegan friend, Ann. I ended up doing a play on Eggplant Parmesan, sans the Parmesan… and it was SO GOOD! (Editor’s note: Holla at this friend!!!)

It was super crunchy on the outside, moist on the inside, and perfectly delicious. Using the pecan meal with the nutritional yeast gave it the perfect amount of nuttiness that we didn’t get from the real Parmesan, and the garlic gave it an awesome little kick with some sweetness. And I would not do this without the fresh basil! Try this recipe!

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Vegan Eggplant Parmesan

1 Medium eggplant
1/2 T org. buckwheat flour
1 T almond meal
2 T pecan meal
1 T dried parsley
1 T nutritional yeast
Big pinch salt
1/2 tsp garlic powder
3 Large fresh basil leaves, chopped
Plenty of coconut oil
16 oz jar of tomato sauce, or homemade tomato sauce (I made my own)

Pre-heat the oven to 425.

Mix your buckwheat, almond and pecan meal, parsley, nutritional yeast, garlic powder, and fresh basil in a bowl with a fork. In another bowl, pour some melted coconut oil.

Cut eggplant into ¼ – ½ inch rounds. First dip them in the dry mixture, then into the coconut oil, then back into the dry mixture. Make sure it gets a good coating on there. Repeat with the whole eggplant.

Place on baking sheet lined with foil and place in the oven for 20-25 minutes, or until crispy on top (I had to broil mine an extra 2-3 minutes after).

Let some of the oil drip onto a towel/paper towel and let cool for about 3-5 minutes. Then serve with sauce!

Makes 3-4 servings.

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I think Kat nailed it this week with a #strangebutgood recipe! And I am adding this to the list of things to beg her to make me…

What do you do for self-improvement? How do your workouts help? It clears my mind and helps me remain more focused on goals!

Do you have organic veggie delivery!? Would you look into it?

Work It Out On Vacation

July 23, 2013 By Laura

Vacation is a time for relaxation.

I would say rest and relaxation, but I’m not good at being still.

Taking a break from your exercise routine doesn’t have to mean being sedentary. Being active away from home is one of the best ways to explore a city! Today’s Work It Out is dedicated to a few of the ways Lisa, Heather, and I stayed active in Napa* last week.

*Raising a wine glass doesn’t count as lifting. But not for lack for trying.

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The cottage we stayed in had bicycles available to guests, so on day 1 of our trip Lisa and I decided to cycle from winery to winery. There was plenty of entertainment, as neither of us bicycle. As we were pulling out of the cottage area, a couple stopped to tell us we needed to take a few practice laps before we got on the road. Haha!

It was a blast – we went up and down some hilly roads on the cruiser bikes (read: no gears or handle breaks). Talk about a killer quad workout! The unexpected value add was that it kept us from buying too much wine – you can buy more than you can fit in the basket on the front of the bike! That is, until we discovered a winery that offered to deliver to our cottages. Tee hee.

Photo courtesy Lisa

On day 2 we’d planned to ~~take a break from wine gluttony~~ enjoy the town. We set out on a 7 mile hike up Oat Hill Mine Trail. The trail was filled with flora and fauna I’d never seen before.

This tree’s red bark fascinated me:

We were rewarded for our hard work up the winding trial with a stunning view:

Then we were rewarded again with a mud bath that afternoon. No pics of that (it was a nude area), but it was certainly a fun experience (if not a teensy claustrophobic).

Heather arrived the next day. She is doing the Live Fit program right now and needed to run 30 mins of sprints. I tagged along and pointed us down the Silverado Trail. I hadn’t been in that direction on the bike, and it was fun to watch the fog lift from the valley in the cool morning air.

I don’t normally run with other people, so it was also a nice change to have Heather there. I definitely wouldn’t have done 30 sprints without her encouragement!

Photo courtesy Heather

Added bonus: after being so fit you can feel good about flexing in front of a giant bottle of wine from Del Dotto Vineyards called “The Beast.”

Nevermind the fact that the winery owner was looking at me like I was nuts. #shameless

Finally, we took one long, long walk to dinner. I thought we could cut down a side street to get to dinner… it ended up making a 3/4 mile walk more like a 3 mile walk. I don’t recommend this method of exercise unless you have very patient friends.

The upside was seeing a gorgeous sunset over the vineyards.

The downside was walking the last mile in the dark… rockstar Heather ran the last mile to get them to hold our reservations.

***

Exercising without knowing you’re exercising is a blast. So is getting home and back to a routine… vacation wears me out!

How do you stay active on vacation?

Have you ever taken the long way on accident? I’ve gotten lost on runs more times than I would like to admit.

Weekend Update + WIAW

July 10, 2013 By Laura

I get behind in my over-sharing.

Thank god for Instagram!

There has been a lot going on lately that I’ve just run out of time to blog about! Hump Day seems the perfect time for a download.

I’ve been getting some good runs in (between all the summer storms). This is taken on the GA Tech campus. Saturday marked 5 years since my dad died. Without intention, I found myself heading to his alma mater for a run.

It was nice to run by all the places we used to walk past on game days and relive some of my own memories from grad school. The rain didn’t hold off for long – about 5 mins after I took this pic the sky turned black and it started pouring.

Sunday I met some of my favorite Atlanta bloggers for lunch at Dough Bakery, my favorite local vegan spot. That’s (very pregnant) Alayna, Tina, Lee, me, and Heather. Heather is former Atlanta blogger… she left us for Colorado. 😛

I always have so much fun with these ladies. We talked and ate for a long time before I had to run back home to get ready for dinner. That’s right – I said run. I ran a total of 6.65 miles there and back thanks to Atlanta’s new Beltline trail! ~~I’m lucky my friends would be seen with me sweaty and dressed like a bum.~~

The dinner I was running home to was at one of Atlanta’s best new restaurants: King + Duke. I’m too lazy to write full review, but let me just say… if you are in ATL or are coming to visit make a reservation. So. Good.

Their wine program is excellent, which you know makes me happy, and the food is even better. Don’t skip the roasted beet and carrots with feta and harissa, the roasted bone marrow with smoked mushrooms, blackberries, and short rib marmalade, and the “Dates & Ale” (a fantastic sticky toffee pudding with Sweetwater IPA cream).

Meat butter

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This WIAW was less indulgent than this weekend. Thank god. I love going out to eat, but whoa. I was dragging on Monday after eating half my meals out over the weekend. I jumped back on the healthy eating train with reckless abandon.

Read on for my eats, and then check out Jenn’s link up for everyone else’s delicious days.

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Breakfast:

My morning cocktail (apple cider vinegar, water, Glutamine, and Fitmixer Aminos) was of course the start to my day.

If you follow me on Instagram you saw that I have a mini crisis: my air conditioning quit working. I live in the South. It is HOT. I was really glad I thought ahead and made a nice, cool breakfast: overnight oats!

This bowl is a little different because I combined a few protein sources. The oats, cottage cheese, and protein powder made for the most deliciously creamy bowl of cheesecake-like oats I’ve ever had!

Blueberry Cheesecake Overnight Oats

1/4 C oats (I use Bob’s Red Mill GF)
1/4 C cottage cheese
1/2 scoop vanilla protein powder
1 T peanut flour
1 tsp chia seeds
1/2 tsp cinnamon
1/4 tsp ginger
1/2 tsp vanilla extract
Blueberries
Stevia, to taste
1/2 C almond milk (or other liquid)

Combine everything in a bowl, cover, and place in fridge overnight.

Remove from fridge in morning. You may need to add additional liquid, especially if you choose to heat it.

Top as desired and enjoy!

Note: I order my peanut flour from iHerb – I like it better than PB2 because it is less processed and doesn’t have the added sugar and sodium. Use my discount code – USO924 – for $5-10 off your order!

Mid-Morning Snack:

I love making random mixes with no salt deli turkey. Often I do fruit, but today I had some celery to use up. I broke up the turkey and mixed it with nutritional yeast, cayenne, pepper, herbs de provence, and apple cider vinegar. Then I chopped up my celery (and some of the celery leaves) and stirred that in.

Lunch:

I’m getting low on groceries, so I had to bust out the emergency veggie burger. If you’re going to eat frozen food, the Lightlife burgers are pretty tasty.

Eaten with spinach salad, celery, kabocha, and a quick dressing made from spinach hummus, apple cider vinegar, cumin, and red pepper flakes. Yes, I spent time “plating” this at work. People stared.

Mid-Afternoon Snack:

This was fancy-looking, but I’d made it the day before. Baked swordfish in a foil pocket with veggies and Indian spices. It was fast and the clean up was easy – just throw away the foil!

I posted the recipe here on Facebook if you’re interested.

Dinner:

Did I mention my A/C is broken? It was 85 degrees and humid in my condo. I couldn’t think of a single thing to eat for dinner because I was SO hot. So I got creative.

Egg pizza. The idea was to cook the egg in a big pan so it would be thin like a pizza crust, then top it and finish in the oven under the broiler. It would have been perfect had a greased the middle of the pan a little better. It stuck. No worries… I just ate it out of the pan. Less dishes to wash!

My toppings: broccolini, edamame, tomato, spinach, and ricotta salata. It was really good! Will try it again, this time properly greased to get onto a plate.

Midnight Snack:

I ate some snacks at my mom’s… she made a quiche and had these yummy chocolate-salted nut things from Trader Joes… but it was just bites and when I got home I still needed a little something.

Despite the heat, I wanted cake (when do I NOT want cake?). I made my favorite 150 Calorie Chocolate Microwave Cake, topped it with a peanut flour “icing,” and served it with a side of cookies and cream Arctic Zero. And a little Stevia-sweetened Smuckers strawberry jam… it went really well with the peanut butter icing!

***

In less than I week I turn 30. And I identify with just about all of these 30 Signs You’re Almost 30. My mom likes to remind me of #19.

What do you eat when it’s too hot to eat?

Do you make and effort to have your food look pretty at work? It’s so much nicer than eating out of tupperware! This should probably be added to the signs you’re almost 30…

Work It Out: Post-Augmentation Exercises

July 9, 2013 By Laura

Resting makes me restless.

I tried to be good. Really.

After my surgery I was forced to rest. I knew it was good for me as my body healed, but as my energy returned I got anxious. Today’s Work It Out is dedicated to easing back post-surgery. Patiently.

These tips may be applied to other types of recovery as well. Use at your discretion. 🙂

Disclaimer: I am NOT a doctor. Don’t do any of this without asking a doctor. Don’t sue me if you hurt yourself. This plan is mine and mine alone. What works for you will vary by your fitness level and how your body heals.

The main concern with working out after a breast augmentation is overusing the pectoral muscles – particularly with those who have implants are underneath the muscle. The actual muscle needs time to heal. After surgery there is a capsule that forms in the pocket holding the implant. Think of it as the body’s way of protecting against a foreign object (this could be any implant). Doing too much too soon can cause the capsule to become hard. The goal is to allow the capsule to form in such a way that it is undetectable.

If the capsule thickens too much, is causes capsular contracture. This is what makes the implant feel like a rock and can make the shape look wonky. Bottom line: Avoid overuse of the pectoral muscles.

Below is a summary of what I’ve been able to do at different points post-augmentation. Again, consult a doctor before you do ANYTHING! Be sure to wear a super supportive sports bra when doing any activity. For the first time in my life I am actually wearing 2 bras at once!

Post-Augmentation Exercise

First 4-5 days 1: Rest (seriously). It’s good to move around a little to keep blood flowing, but I’m talking walking from the couch to the kitchen. Even that will probably wear you out on days 2 and 3.

Next 5-10 days: I started light cardio in the form of walking. I probably went further than they would have liked, but I wasn’t moving to fast and I kept it to the cooler times of day. You don’t want to get hot or elevate the heart rate to avoid infection and swelling (which increases risk of contracture). The girls need to settle!

Week 3-4: After you regain energy, work with a doctor and – if available – a knowledgable trainer to outline an exercise regimen for you and your specific needs. This is my plan:

Low-impact cardio is ok here. My doctor said I could run as long as it was cool and I kept it to 50-70% of maximum effort. There is no sprinting anywhere. The elliptical (without arms) and stationary bike are also good choices.
I was released to do leg work. We have to start slow with mostly body weight. Barbell squats are a no-no.
SOME isolated upper body weight lifting – I was warned that it must be light weight and limited to isolated biceps and triceps.
Lower abs are free and clear!

So with all those limitations what do I do?! Since the exercises I can do are limited, I keep the reps varied. You can go one day for strength (8 to 10 reps) and one day for endurance (15 to 20 reps).

Moves that are easy on the chest:

Legs:

Lunges – walking, single leg, side, and backwards
Leg Presses – wide, normal, and close stance
Leg Extensions (be careful not to grip handles and strain chest)
Body Weight DEEP Squats
Pistol Squats
Standing Hamstring Curl
Adductor/Abductor
Hyperextension
Butt Lifts
Step Ups (no weights)
Calf Raises – toes in, out, and forward

Upper Body:

Bicep Curls
Hammer Curls
Single Arm Preacher Curls (using incline beach)
Cable Curls (2 arms, with straight bar and/or EZ bar)
Tricep Pushdowns with rope and/or bar (if you have the equipment, do the one where you stand with your back against the machine to prevent you from rolling your shoulders in and using your chest)
Reverse Grip Tricep Pushdowns

Note: Chest, overhead, and any jumping around (high impact) exercises should be avoided like the plague! ~~Damn – no burpees for me.~~

Abs:

Weeks 5-6: TBD! I go back to the Dr and should be cleared for a little more. 🙂

To give you an idea of how I’m using these moves, here’s a workout I did last Friday.

From the above menu of options, I choose 5 leg/butt moves, 2 biceps, 2 triceps, and a series of abs. I adjust the amount of abs based on how I’m feeling at the end of each workout, but 3 ab exercises seems to be a good number for me so far.

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***

I wrote this with the “twins” in mind, but this workout is good for anyone – especially those who’ve had upper body injuries.

Do you have any moves to add to the list? Isolated triceps are not easy to do!

What is the exercise you’re most excited to get back to after a forced rest?

Accidental Long Runs + Mizuno Wave Rider 17 Review

Work it Out: My Fitness Journey

The Bottom Line

Yogurt Cocktails + 70/100 Miles

70/100 Miles, Not Bad!

RECAP:

What I learned:

You’re Off to Great Places + Growing Naturals Giveaway

You’re off to great places!

Parsnip-Cauliflower Puree

Stuffed Red Bell Peppers

A 50 K, a 50 mile, and Vegan Eggplant Parmesan

A 50 K, a 50 mile, and Vegan Eggplant Parmesan

Vegan Eggplant Parmesan

Work It Out On Vacation

Weekend Update + WIAW

Breakfast:

Blueberry Cheesecake Overnight Oats

Mid-Morning Snack:

Lunch:

Mid-Afternoon Snack:

Dinner:

Midnight Snack:

Work It Out: Post-Augmentation Exercises

Post-Augmentation Exercise

Legs:

Upper Body:

Abs:

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