Work It Out Away From Home

February 19, 2013 By Laura

Everyone likes a routine.

I love change, but not when it interferes with my workout.

In my job I have to travel a good amount. Airports, hotels, and packing ridiculous amount of food don’t really bother me. What DOES get under my skin is trying to fit a good workout in, and having to do it in a hotel gym.

After long days in conference rooms and meal times being thrown off, it’s sometimes hard to motive to leave the hotel room for a workout. Then there’s the problem of having to figure out how to work it out in a small hotel gym ~~next to some stinky dude practicing karate kicks~~.

I’ve learned to be flexibly inflexible. I’m NOT flexible in that I refuse to skip my workout. Being sedentary all day is all the more reason TO workout. The flexibility comes in with my routine. I have to change-up my planned workout and adapt to the situation.

Many of my workouts require squat racks, simpler machines, and barbells. The gym on my last couple of trips had only free weights, a bench, and a stability ball.

I managed to adapt 2 shoulder/glute days, 1 chest/bicep day, and 1 back/tricep day. The back and tricep workout was the hardest for me to create, but it also was my favorite! I get a lot of questions about my workouts, so I wanted to share this one with you today. Simple to do with minimal equipment!

For each exercise, do 3 sets of 10-12 reps. If you are lifting heavy, do 4 sets of 6-10 reps. Click the links below for a written explanation of each move.

If you need an added challenge, consider incorporating active recovery between each set. Tina wrote a great post on active recovery options here. My favorite are jumping jacks!

Back

One Arm Rows

Dumbbell Clean and Press

Prone Reverse Flys

(can be done on a ball or a flat bench)

Bent Over Two Arm Rows

(I did these as fulls and partials)

Standing Dumbbell Upright Rows

Triceps

Single Arm Nose Busters

Two Arm Overhead Extension

Bench Dips…

superset with Diamond Push-ups

One Arm Kickbacks

***As usual, here’s the disclaimer: I’m not a professional. Use common sense and don’t actually bust your nose doing Nose Busters. And if you do mess up your pretty face, don’t sue me. Please.**

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No equipment? Try one of my Top 5 Favorite Tabata-Style Workouts!

Has anyone else been working on the rump after last week’s post?

Do you workout while you’re traveling? Running is a great way to see a city… when it’s not snowing.

What I Ate in Ohio

February 13, 2013 By Laura

Road food can be scary.

Opossum, McDonald’s, gas station dinners…

If you do frequent gas stations for dinner on the road, you might be excited by this news… Lay’s is testing some new flavors: Chicken & Waffles, Cheesy Garlic Bread, and Sriracha.

Apparently you’ll be able to find all 3 flavors in the next week or so. Lay’s is then offering customers a chance to vote for their favorite in May. The flavor with the most votes stays, the other 2 are ~~voted off the island~~ discontinued.

I don’t even need to taste them. I vote for Sriracha. It could be Strange But Good… ~~or it could be nasty.~~

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I assure you, I avoided Lay’s on my business trip. Remember last WIAW when I was packing all my food to-go? This week we left earlier, so you get to see all that food in action. I’ve been whipping out my prepared meals (and iPhone camera) with pride! ~~Ohio doesn’t know what to think of me.~~

Check out this post for a super-detailed explanation and tips for traveling with healthy foods!

Check out my 7 meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how others dined this week!

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Meal 1:

My hotel stay hasn’t stopped me from my morning cocktail. I have had to change the mix a bit – liquids are the one thing I can’t pack with me, so rather than using apple cider vinegar in the mix I asked the hotel to give me a lemon to add. I juiced half the lemon to mix with my water, Glutamine, and Fitmixer Aminos in a recycled Fiji bottle.

One gripe: the hotel actually CHARGED me for the lemon. Thank you, Cambria Suites.

I’ve been rocking my Caffeinated Protein Oatmeal. The hotel has been giving me cinnamon to add, which I love. I also grab a side of fruit – today was pineapple and honeydew.

This morning’s oats consisted of :

Oatmeal (pre-made at the continental breakfast bar)
Vanilla protein powder
Cinnamon
Coffee
Bacon (just a little crumbled on top. 🙂 )

Meal 2:

I am loving my no-salt turkey deli meat. It’s a great option to pack up and take anywhere. It’s also not too heavy, making it a tasty snack at 10:30am. Enjoyed with pumpkin seeds and an apple. There was also a lot of coffee and water involved.

Meal 3:

Lunch was two parts. Our client was having a Fat Tuesday lunch and invited us to join the potluck. I took small bites of the best stuff… including a littttttle bit crock pot lava cake (OMG it was fabulous). Added to my plate was a turkey burger I brought from home.

Then I hit the cafeteria salad bar:

Meal 4:

I have really been loving the Balsamic Grilled Chicken from Trader Joe’s. It only has 65g of sodium and it isn’t dry in the least. I cut it into strips for easy-eating in conference rooms. Eaten with carrot sticks, also pre-cut and brought from home.

There was a mid-afternoon sweet tooth satisfier: Extra’s Lemon Square dessert gum. I’m so glad I finally found this flavor. It’s 2nd only to the Apple Pie!

Meal 5:

My co-worker and I hit the gym before dinner last night. This was a treat because we’ve been going after… not ideal to lift on a full tummy.

The downside was that we were starving by the time we finished and settled for dinner in the hotel. We both ordered the salmon over green chili grits and a side of steamed spinach and mushrooms. It wasn’t bad… but quite salty!

Meal 6:

I was actually hungry but not for this. I miss eggs. The powdered eggs on the breakfast bar don’t cut it. Whatever. I ate a turkey burger and pretended it was topped with a runny egg. The zucchini and cauliflower with it were really good. Cauliflower is a new road-snack for me. It holds up well!

Here’s what to do when you don’t have a plate: cut up the burger and microwave it in a hotel glass. Then stack your veggies on top so you can get it all in one picture.

Meal 7:

Another yogurt creation! I looked forward to My Strawberry-Cinnamon Fro-Yo all day.

This was a single serving plain Greek yogurt and mixed with mashed strawberries, cinnamon, ginger, vanilla extract, and a couple of stevia drops. Then I froze it at home to take with me, and then turned the hotel fridge to the max to keep it pretty frozen here. Two days later, this was the perfect texture – half-frozen like fro-yo!

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The protein count for the day: 163.1g. One more day and I’m hoooooome!

Which Lay’s flavor would you try? Any?

Have you tried the Dessert gum yet? I resisted at first, but have declared it Strange But Good.

Strange But Good Travels

February 8, 2013 By Laura

My food get stares at home.

And comments.

On the road, people really think I’m odd. I suppose it isn’t exactly normal to travel with 21+ servings of protein. Whatever. Today’s Strange But Good eats may not be strange in the comfort of your own home, but on a business trip in snowy Ohio they weren’t exactly mainstream.

My breakfasts were semi-homemade hotel hot bar creations. The best combo was this high-protein coffee oatmeal:

Coffee Protein Oatmeal

Oatmeal (pre-made from the breakfast bar)
1 serving vanilla protein powder
Cinnamon (from hotel kitchen – they usually have it if you ask)
Coffee
Peanut butter

Mix oatmeal, protein powder, and cinnamon with just enough coffee to combine. This oatmeal was quite dry, so it took about 3/4 cup. Top with peanut butter and enjoy!

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My mid-morning snack was not to shabby either! I packed no-salt deli turkey and almonds, and grabbed an apple from the hotel. Not strange, but maybe a bit odd to pull out of your bag in a conference room.

Everyone wanted to go out for lunch, so we caravaned to Outback Steakhouse. I suppose I could have found something on the menu, but it would have been filled with salt. Knowing we’d go out for dinner and I’d get more than my fill of salt later, I ordered a salad and topped it with my BYO protein – balsamic marinated chicken. You better believe I swiped a slice of their warm bread. It’s the only thing I like at Outback, and oh boy is it good.

Again, not a strange meal, but bringing your own food into a restaurant will earn you some stares.

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I am REALLY proud of myself for getting to the gym both nights at the hotel. I had great workouts, and my co-workers even joined me for a bit. Of course, I crammed in my protein back in the room.

Dessert protein (i.e. Meal 7) is the most important meal of the day, right? 😉 This is one of my favorites on the road. I buy individual servings of Greek yogurt (I used Oikos here), mix it with fruit and other flavors, and cover with foil to freeze. When it comes time to eat, it’s thawed into fro-yo!

This was an Asian Pear-Cardamom Frozen Yogurt.

Asian Pear-Cardamom Frozen Yogurt

1 serving plain Greek yogurt
1/2 Asian pear
1/2 tsp cinnamon
1/4 tsp cardamom
1/4 tsp vanilla
Stevia or other sweetener, to taste

Pulse pear in a blender or food processor until only a few small chunks remain.

Stir together yogurt, pear, cinnamon, cardamom, vanilla, and sweetener.

Cover container and place in freezer. Remove and let soften to frozen yogurt consistency. You can freeze just 1 hour if eating immediately. Or, if you don’t have time to thaw, microwave ~30 seconds.

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Time for some legit strange but good food from YOU!

The link up rules can be found here or by clicking on “Strange But Good” in the menu bar above.

In short, I want to see what concoctions have earned you weird looks from co-workers, family and friends! Post your Strange But Good creations, grab the logo below for your blog, and link up here.

Remember to use #strangebutgood in any Tweets and Instagrams of your creations. 🙂

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I'm praying we get off the ground this afternoon before the snow storm hits! Then I get to do it all over again next week...

Have you ever brought your own food to a restaurant?

What is your strange but good this week? Do share!

Awareness in the Long Run + Sweet Potato-Pecan Mac N Cheese

February 7, 2013 By Laura

I know I’ve already complained…

But it’s really flippin’ cold.

Honestly, it isn’t TERRIBLE. I have a lot to be happy about. I made it through security with my questionable stash, had a productive day at my client’s office, and had a bangin’ workout.

Hotel workout

Not too shabby for a hotel gym that only had dumbbells, eh? I sure was happy to have a homemade chicken burger, celery, and snow peas waiting for me in the room after that burn.

I was also happy to have my Pop Snax. You can find these in the children’s food aisle at Whole Foods. Don’t judge! Kid food travels well and is typically low in sodium and sugar!

Pop Snax

Even better? When I asked an employee if she’d tried them before, she said she hadn’t but that I could try them for FREE. She game me the whole container. Yet another reason I ♥ that place.

Enough about me and my random foods. Kat is back this week with an amazing San Fran trip recap, and some serious mac ‘n cheese food porn.

Heeeeere’s Kat!

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There are so many ways to be self-aware. I think it’s increasingly natural for many of us to be aware of our food and what we put into our bodies, and we are generally aware of our basic needs and desires. For example… You could be aware of whether or not you are cat person or if you are more like a cat. Laura and I both feel that the following photo describes both of us (Editor’s note: Me? Never… HA!):

Okay, okay, really I was trying to find a way to fit this in!

But I’m talking about a different kind of awareness…the kind where you have to pay attention… to yourself.

Instead of looking at what others are doing or saying and judging them, looking at yourself and wondering why you feel that way about something said or done or the situation you are in. Then, don’t judge it or try to change it. Just accept it. Whether you’re happy, sad, or in pain from a work out (or something in life), it’s okay to accept it.

I started another 30-day yoga challenge on Saturday. It was a spur of the moment decision, but I’m ready to make some changes. What changes, you ask!? Well, I’m not even sure I know. I just know that I feel ready to change even more for the better, keeping with my New Year’s theme of taking crap off my plate to enhance the quality of what I do take on.

Yoga makes me run smoother, love better, and enjoy life.

I want to be more aware of the way I respond to other people and situations and why. I want to be more aware of my stressors and triggers that throw me into a mood, a frenzy, or some other state of discomfort. I want to listen to my body’s needs and desires in a new way. Yoga really helps me to concentrate on feelings that flow naturally and become more aware of them.

My goal in all this is to learn to love myself and my life more. I think my new “awareness” will help me to be more understanding, forgiving, and loving – of myself and others – in a unique new way. In the physical long runs and in the long run of life, awareness leads to growth – physical, mental, emotional. My theory? This is how to live a long and fulfilling life.

Now… onto some PHYSICAL and FOOD! Because I also personally think a good life is also when you get to spend as much time as possible outside being active and enjoying good food! (Editor’s note; AMEN to that!)

Recap 1!

RECAP!

I had some good times with old friends and acquaintances, we went to Napa and I got to visit Sullivan Vineyards (that Laura recommended) and joined the wine club, saw the Golden Gate from the overlook in Sausalito at night, explored the whole city on foot, did a trail race, had a picnic at Cowgirl Creamery (Editor’s note: No you didn’t! Lucky!!!), did more exploring, and rode on an old school cable car. The trail run was the most beautiful, and the steepest I have ever done.

The SteepRavine was the steepest and hardest, but also the most beautiful trail run I have ever done! It was a HUGE race. I chose the 25K distance. But… well…. as I told Laura and some other bloggers last week, I went off course, and ended up running an extra couple of miles. Oops!! But you can’t really be upset about that when it was THAT beautiful! (Editor’s note: You probably did it on purpose ;))

CHECK OUT THE VIEWS!!!!!!

Some of the most inspiring moments in the race showed up when you least expected them. I really paid attention to my body. I had to stop and adjust my food. It was freezing, and then hot, and then freezing. But I got to meet a lot of cool people out there, one of whom told me that you usually can’t see so far because it’s too foggy. Boy did I luck out!

My friends Sara and Jenny were kind enough to drive me out there and wait on me while I finished. And then we had an amazing little picnic afterwards. They really made my trip enjoyable. They were spectacular hosts who made me feel at home. The way they made me feel comfortable, made me feel calm, safe, and happy. Definitely good! They also helped me with my itinerary for my last day, where I got to visit the Ferry Building! CHECK OUT ALL THESE COOL LOCAL SAN FRANCISCO GOODS!

Cowgirl Creamery after the Race!

Ferry Building

I came back feeling extremely food inspired. Jenny and Sara took me to a place called Homeroom Mac and Cheese. Yes, that’s what they make! They specialize in Mac N Cheese!!!! Check out their menu! It’s inventive and awesome. I took a spin on it and created two of my own last Friday. I made a Sweet Potato Pecan Baked Mac n Cheese and a Tomato Basil Pesto Baked Mac n Cheese.

I personally liked the sweet potato better, so I HAVE to share this recipe. ~~Let’s pretend I actually measured most of this!~~

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Sweet Potato-Pecan Baked Mac ‘n Cheese

1 egg (tofu would work)
1 ½ C milk or milk substitute (I used coconut milk!)
¼ C fat-free sour cream (or substitute)
~2 T brown rice flour
~2 T butter
8-10 oz of Gluten Free Elbow Macaroni Noodles
CHEESE – LOTS OF GRATED CHEESE! (please grate your own… it DOES make a difference) – I used 1 C Cheddar, ¼ cup fontina, and ¼ cup smoked gouda
1 sweet potato
Pecans to top
Salt and pepper to taste (and a little cayenne)

Pre-heat oven to 375. Prepare an 8×8 pan for the mac.

Cube your sweet potato into roughly ¾ inch cubes and spread out on a baking sheet. Place in oven. I did not season or oil – plenty of seasoning and oils from the rest of the meal!

Boil noodles according to package instructions. Make them al dente; don’t over-cook. Strain, rinse with cold water. Strain again. Set aside.

Now the yummy part! Take your butter and flour and mix together in a sauce pan over medium heat. USE A WHISK! This makes a delicious roux. Don’t let it get TOO brown, but you want to do this for a good base flavor.

Reduce the heat to medium low, add milk, and mix until combined. Wait a minute for the temperature to drop because you don’t want your egg to cook! Keep whisking.

Start slowly adding your cheese. You could add even more than I recommended. Add all but ¼ cup of the cheddar (reserve that for the topping).

Once all the cheese is good and mixed in, you should begin to feel excited, very excited about the creamy delectableness. Add salt and pepper and a bit of cayenne, if desired. Paprika or cinnamon would also be good here. Taste it. Make sure it tastes good. This is an important step people – do NOT skip it! Whisk again.

Pull the sweet potatoes out of the oven. You want them to still be pretty firm, like the texture of an apple. Add the sweet potatoes AND the noodles to the sauce deliciousness. Mix up. Put in 8×8 baking dish.

Sprinkle the reserved cheddar on top and about ¼ to ½ cup of pecans – however many you like!

Bake at 375 for about 40 minutes.

Note: When you pull it out, it WILL BE JIGGLY! That’s okay – it’s because it’s creamy. Wait 5-10 minutes then serve and devour!

Please be sure to invite friends. (Editor’s note: I didn’t receive an invite. I demand an invite. De-Mand.) This will keep you from eating the whole pan in one sitting by yourself. Your friends will never forgive you for making them the best mac n cheese of their lives. Also serve with veggies.

I didn’t get many good pictures because I had people over and we dove in too fast… SORRY!

-Kat

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Oh Kat… why must she make me drool from my hotel room? Whatever. I have more fro-yo for dessert. 24 degree temps, be damned.

Have you ever been inspired by something you ate at a restaurant, and then liked yours better?

How often do you pay attention to YOURSELF?

Healthy Travel Food + WIAW

February 6, 2013 By Laura

I am traveling for work this week.

In the cold. So very, very cold…

Finding healthy food option is one thing if I’m headed to a bigger city, but when I head to smaller towns I know I have to PLAN. With less than 2 months until my next competition, I’m not “wasting” cheat days on crappy travel food. I mean, did you see this post? Why would I eat fast food when I can save it for dinners like that?

The night before I go, I pack up vitamins and supplements. And then I pray that I don’t get arrested for traveling with white powder (it’s just BCAAs and glutamine!).

I also gather my protein powders, gum, my own salt-free spice blend, “emergency” bars and tuna. Most of these items are “back up” in case I get stuck somewhere.

Last, I portion out proteins and veggies. This trip I am taking chicken burgers, lamb, no salt deli turkey meat, balsamic grilled chicken, sweet potatoes, carrots, celery, zucchini, snow peas, and Greek yogurt (see Meal 7 pic below – mixed with fruit and frozen for safe travel).

Check out this post for a super-detailed explanation and tips for traveling with healthy foods! And yes, I made it through security with ALL of this, no questions asked.

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This WIAW my task was to eat everything left in my fridge. I not-so-secretly love these days because they lead to come fun concoctions!

Check out my 7 meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how others dined this week!

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