Archives For October 2010
I made this video a few weeks ago before I ran 19 miles on one of my long training runs to show what I eat and how I prepare. I have the NYC marathon one week from this Sunday!! I’m planning to treat the race as a training run, which means that I’m going to go very slow. This way I can come back to Houston and pick back up with my training without having to take time off to recover. Then, I can focus on training for the Houston Marathon, which is Jan. 30th!
Here is my afternoon snack…
1 container Fage Greek Yogurt 0% + 1 TBSP Bear Naked Granola + 1 tsp Agave + 1 tsp flax seeds + 4 large blackberries
How To Workout Like A Celebrity
I recently filmed a short workout video with my client Erica Rose titled “How to Workout Like a Celebrity”! You may know Erica from TV’s The Bachelor a few years ago and most recently from VH1′s You’re Cut Off. She has been a blast to work with at Fit and she’s really a hard worker when it comes to her workouts. BUT, sometimes she’s distracted by calls and texts from friends, costars and her agent. I came up with the idea for the video after one day we were doing the side crunches and I really did look back and she was texting behind me the whole time! But, don’t let the video fool you…she is strong…read the inserted slides for her actual workouts.
**Stay tuned for more information about workouts with Erica including announcements about our NEW DVD!
This is what I ate for breakfast today….
Kashi GoLean “Hearty” Oatmeal + about 1 TBSP Bear Naked Granola + 1 Tsp Splenda Brown Sugar Blend (My new favorite!!).
This weekend I went to meet Ryan Hall at Luke’s Locker in Houston. For those of you that don’t know who he his…he is the current American record holder in the half marathon and actually got that tile here in Houston in 2007 during the Houston Half Marathon. He is the first American to run the race in under an hour. That’s fast! That means he ran the whole 13.1 miles at about an average of 13.16mph (your treadmill maxes out at 12mph). He and his wife Sara were there to speak about running and also their new organization The Steps Foundation that is aimed at ending poverty and providing clean water to those that need it. They did a Q&A session with all of us and I thought I’d share some of the things I learned about both of them and how they train.
1. Take time to recover. Not much…but they do. He said he takes off 2 weeks every year (now) and doesn’t do any running. For you guys…this might just mean taking 3 days off or maybe your “recovery” is cross training or doing something different like yoga.
2. Cycle your training. Sara said they think of it as “banking” your runs with deposits vs. withdrawals. They do Continue Reading…
I hope you can all come to this event tomorrow night, Oct. 19th at 6pm. I’ll be doing a large group training session along Buffalo Bayou (near Shepherd and Allen Pkwy ) and then we will have an after-party at Luke’s Locker with free wine + beer (courtesy of Michelob Ultra) and Fusion Tacos for purchase! The training is geared towards runners (all distances) but even non-runners will get a good workout!
(click to enlarge)
I found this in Muscle and Fitness Hers magazine and made it over the weekend. I used Quorn Meatless Grounds (one of Carrie Underwood’s favorites!) and it turned out great. You can also use ground turkey (that the recipe calls for), lean beef, etc.
(serves 4 but you can make just 1 or 2)
1 lb. Ground Turkey (or Quorn, lean beef, etc.) browned. If you use Quorn, microwave according to the directions.
1 Tbsp. chopped chipotle in adobo sauce (comes in a small can)
2 tsp. ground cumin
1/4 cup chopped yellow onion
1/4 cup light sour cream
4 poblano chiles (I cut the stems off and then took out the inner parts and seeds and then made an opening in the top for meat)
2 oz. tortialla chips, crumbled (I left out this part for less calories)
3 oz. queso fresco (I substitued a few tablespoons of grated cheddar)
Small bunch of cilantro leaves
1. Preheat oven to 350 degrees F. In a small bowl combine meat, chopped pepper, cumin, onion and sour cream. Stuff mxture in chiles and place open side up on baking sheet.
2. Bake 30minutes or until center of chiles are cooked through. *If you use Quorn or other pre-cooked meat, you can reduce the time to about 20minutes. Garnish with tortilla chips, cheese, lemon wedges and cilantro.
Nutrition Info (per serving):
379 calories*, 29g protein, 28g carbs, 18g fat, 4g fiber, 9g sugar, 258mg sodium
*You can reduce fat and calories by using Quorn and/or eliminating the tortilla chips and cheese!
Right now there are a ton of great 5k’s and 10k’s and then the fall marathon season is starting with Chicago this weekend, then NYC (I’ve got 5 weeks..yikes!), Houston and many more. Each year there are more and more new runners and first time racers, which is great! But, that means many of you aren’t sure what do to to prepare for race day. You’ve probably followed a training schedule over the last few weeks or months but now that it’s time for race day you aren’t sure about a few things like: sleep, hydration, food, music, etc. So…I’m here to help! Here is a list of what I do to prepare for each race. These are just suggestions and remember everyone is different!
The week before: You aren’t going to get any faster at this point, so it’s best to just to have fun, relaxed workouts. Don’t run or do any heavy leg training 3 days before the race. Get your playlist together and plan what you are wearing. Also, make sure to read through your race packet and look at the course. It may even be helpful to go drive by or through the course to get an idea of how hilly it is and where you will be starting/finishing. Also, see what the weather is going to be like. If there is a chance of rain and/or it might be cold, plan to wear a waterproof jacket or long-sleeve top. I like ones by Nike, Oakley and Lucy Activewear (Nike shorts and Lucy top pictured at left).
Night before: I usually eat what I would normally eat on a Friday night and nothing new or unhealthy. Make sure to get at least 7 hours of sleep. Charge your Garmin (or other watch) and ipod and also lay out what you are going to wear.
Morning of race: Wake up about 1-1.5hours before the race and eat breakfast. I like Special K but you can eat something similar that is low in sugar and fiber and not more than like 7g protein. Don’t eat too much and also drink some water. If it’s hot, drink Gatorade (I like “G2″). Bananas are also good options. Get to your race location at least 30min ahead (more if you think you will have trouble parking). Warmup walk/jog for about 10minutes and then do some light stretches. Also, use this time to go to the bathroom.
During race: This race is pretty short…so you really don’t need to stop for water and/or go to the bathroom. I treat this race as a sprint. If you warmup properly beforehand, you can start off pretty fast. BUT, just like with all the races…don’t go too fast at the start or you will burn out. Hopefully you’ve been training and know what your goal paces are for each mile split. If you are fast…make sure to get closer to the front of the starting line so that you don’t have to push past all the walkers or trip over anyone. Try to make your last mile your fastest and stay relaxed.
After race: Stretching is important because most likely you were going faster than you normal do on training runs and sustained it for 3 miles. Focus on quads, glutes and calves. Also, if it’s hot…make sure to keep hydrating and drink fluids all day long. Try to eat something with a mix of protein and carbs within 30min of finishing and it will help with soreness. This is a fun, quick race…so you’ll have time to recover and enjoy your day! Continue Reading…