What a great start to the new week!

So? Have a great weekend? I sure did! Mario & I finally got to see "THE FIGHTER" last night! WHOAH! What a great movie! As you are well aware of, Boxing is something I always LOVED. The sport itself is a little too violent for me to watch sometimes, but the intense trainingg that boxers endure is something I have always respected....Growing up watchy EVERY Rocky Movie, I always adored the way boxers trained and loved their intensity...it's so motivating. Although Rocky was ALL acting, his training was NOT. Sylvester Stallone first and foremost trains still to this day and works his ass off to stay in great shape. Gotta respect that!

I also loved hilary Swank in the Million Dollar Baby! Her training was incredible as she REALLY put on about 14lbs of muscle for the movie! LOVED IT! Based on a true story!

This movie "The Fighter" Takes the cake of all the boxing movies I have seen.

Micky Ward (Mark Wahlberg) is a 30-year-old welterweight boxer from a working class family in Lowell, Massachusetts. Managed by his mother, Alice Ward (Melissa Leo), and trained by his half-brother, Dicky Eklund (Christian Bale), Micky's career is SO NOT  successful: He's become known as a "stepping stone" for other boxers to defeat on their way to greater success. Mickey Ward is FULL of heart, integrity and passion for the sport of Boxing. He so badly wants to succeed and win the title but between his Mother who turns a blind eye to Dicky's crack addiction and his brother Dicky who is so heavily into using Crack, Mickey can't catch a break! Dicky was at one time known as "The Pride of Lowell," a peak that he and his mother constantly relive and boast about; a HBO film crew is seen filming Dicky's day-to-day affairs, which he is convinced will be about his comeback return to boxing. His Mother is such an enabler and can;t seem to see the reality of this crack addiction that Dicky can't shake.

I won't tell you the rest of the movie, just know it's AWESOME and so worth going to see it in  the movies. I was crying, and laughing and could NOT believe Christian Bale's performance!

WOW! When I saw him in this movie, I couldn't believe it! He even shaved a bald spot in the back of his head!

He totally deserves an oscar! Mark Walberg was pretty damn awesome too! Taking 4 years to build that body and added 30lbs to his frame! DAMN!

















So On to my run: It was pretty damn great! I am running on Mondays now and had to switch up my week in order to go to Sunday Mass and make my Granola and glo-bites for....YOU! :O)

Weight: 114lbs
6 mile run: 1:03
heart rate;148-166
Calories: 501- 20% from body fat

I then did my chest, back and shoulder workout..

time: 31 minutes
calories: 169
heart rate: 119-152
47% of calories burned were from bodyfat. NICE!






And Gospel of  Jesus in Spirit & truth....
Please take the time to read this....


Ready or not, some day it will all come to an end.
There will be no more sunrises, no minutes, hours or days.
All the things you collected, whether treasured or forgotten, will pass to someone else.
Your wealth, fame and temporal power will shrivel to irrelevance.
It will not matter what you owned or what you were owed.
Your grudges, resentments, frustrations and jealousies will finally disappear.
So too, your hopes, ambitions, plans and to-do lists will expire.
The wins and losses that once seemed so important will fade away.
It won’t matter where you came from or what side of the tracks you lived on at the end.
It won’t matter whether you were beautiful or brilliant.
Even your gender and skin color will be irrelevant.
So what will matter? How will the value of your days be measured?
What will matter is not what you bought but what you built,
not what you got but what you gave.
What will matter is not your success but your significance.
What will matter is not what you learned but what you taught.
What will matter is every act of integrity, compassion, courage or sacrifice that enriched,
empowered or encouraged others to emulate your example.
What will matter is not your competence but your character.
What will matter is not how many people you knew,
but how many will feel a lasting loss when you’re gone.
What will matter is not your memories but the memories of those who loved you.
What will matter is how long you will be remembered, by whom and for what.
Living a life that matters doesn’t happen by accident.
It’s not a matter of circumstance but of choice.
Choose to live a life that matters.

XO Tina

Flax- The what, how and when!

I love my clients! I truly do! When they have questions about nutrition, food, recipes or workouts, they don't hesitate to ask me my thoughts, advice or opinions.


My client Katie was in the gym the other day and came up to me and asked me my thoughts about Flax, and does she NEED it in her diet. She suggested I write a blog about the benefits of flax, and how to use flax oil, flax seed or ground flax.


So, here is what I think about Flax, How I use Flax and the benefits of Flax.




Do you even know what a flax seed looks like?

 The flax seed is such a SUPERFOOD!  It's not a grain, but is similar to a grain because of it's vitamin and mineral profile. Flax seed DO have more fiber, more antioxidants and most importantly Omega-3 fatty acids.
Flax is great for those who are restricting their carb intake, as Flax ie VERY low in carbs. Because flax is very high in fiber and loaded with healthy fats, it's great for keeping weight OFF. Flax in  your diet leaves you satiated and satisfied.




 Omega-3 Fatty Acids in Flax: Omega-3 fatty acids in flax help your body fight inflammation. Inflammation plays a part in chronic diseases including heart disease, arthritis, asthma, diabetes and some cancers. Inflammation  will gow and be more of a threat to your body when you have too little Omega-3 intake (fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in oils such as soy and corn oil).

SO I recommend using ground flax in things like your shakes, muffins, cereals, everything you cook and bake. You can even make a great drink: 4 oz Unsweetened Cranberry Juice, 8 oz fresh water and 1 tbsp flax meal, mixed well. It will help detoxify your intestines.


You shoulde be very careful when first introducing flax to your diet. It's loaded with fiber, so don't think the more you use, the better...unless you want to run to the bathroom (if you know what I mean!)


The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The best way is nature’s own storage system –- within the seed. Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year.


Flax meal should be stored away from heat and will stay fresh for about a month. The oil should be refridgerated in the dark container it is purchased in, and used within a few weeks.


I think 2 tablespoons per day is all you need, no more.
Flax seeds oils and ground flax can be found in most stores like Trader Joes, Whole Foods and any other specialty stores.                                   

Flax Seed is High in Fiber: I dare you to find a food higher in fiber-- both soluble and insoluble -- This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in your  diet will  also help to  stabilize blood sugar and help intenstines to function properly.
Flax Seed is High in Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is  our best source of lignans.  Lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. Lignans may help prevent Type 2 diabetes.


Flax seeds should be ground to make the nutrients available (otherwise they just “pass through”)
Flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal.

The difference between Flax Seeds &  Flax  Meal Whole flax seed stays fresh for up to a year if stored correctly. However, they will go rancid more quickly after being ground up into meal. For this reason, many people choose to buy whole flax seed and grind it into meal themselves (this takes seconds in a blender or coffee grinder). The meal can be purchased, but follow these guidelines:

• Purchase from a source where you’re sure there is rapid turnover. Whole Foods
• The bag should be opaque, as light will accelerate the meal going rancid.
• Vacuum-packed packaging is the best, because it prevents the meal from having contact with oxygen before opening.

If you question how long the flax meal has been on the shelves or how it has been stored, it is recommended that you purchase whole flax seed and grind it yourself. It’s also less expensive this way. Any time you taste flax meal that is at all bitter, throw it away. It should be mildly nutty tasting, and not at all harsh.

How do I store my Flax?

Whole flax seed should be stored in a cool, dark, dry place. Many people choose to store it in the refrigerator or freezer to be on the safe side. Flax meal should be stored in the freezer and used up within a few weeks.

Re-cap on how to use flax:

Drink plenty of water. There is so much soluble fiber in flax that it is important to drink plenty of water when eating flax products, otherwise constipation may result.

• Remember to start slowly if you aren’t used to a high-fiber diet.
• If you purchase the whole seeds, you need to grind them up to get the benefit.
• Flax is often used as an egg substitute in baked goods for people who can’t or choose not to eat eggs. This is because of the soluble fiber, which adds structure to the food.
• About 2/3 to 3/4 cup of flax seed yields 1 cup of flax meal. With my grinder, it’s 3/4 cup, and my recipes reflect this.

Flax Recipes and Serving Suggestions:

• Raw or toasted: Sprinkle over Greek Yogurt, your favorite cereal; put some in  your shakes Cooked inOatmeal: Yummy on top
• Cooked into other foods: For example, when I make meatloaf for Mario, I use flaxmeal instead of breadcrumbs to bind everything together.

Katie, I hope this answers some questions you have about flax! XO

Quotes to keep you in the positive!

“If you’re going through hell, keep going.” - Winston Churchill

“It isn’t what the book costs. It’s what it will cost you if you don’t read it.” - Jim Rohn

“Every problem has in it the seeds of its own solution. If you don’t have any problems, you don’t get any seeds.” - Norman Vincent Peale

“Formal education will make you a living. Self education will make you a fortune.” – Jim Rohn

“History will be kind to me, for I intend to write it.” - Winston Churchill

“Anyone who has never made a mistake has never tried anything new.” - Albert Einstein

“Success usually comes to those who are too busy to be looking for it.” - Henry David Thoreau

“When you help someone up a steep hill, you get nearer the top yourself.” - Anonymous

Do, or do not. There is no ‘Try’” - Yoda

“The goal is not to be better than the other man, but to be better than your previous self.” - Hindu proverb

“Time is a created thing. To say ‘I don’t have time,’ is like saying, ‘I don’t want to.” - Lao Tzu

“A quitter never wins and a winner never quits.” - Napoleon Hill

“Whether You Think You Can or Can’t – You’re Right” – Henry Ford

“Success is the ability to go from failure to failure without losing your enthusiasm” - Winston Churchill

“Entrepreneurship is living a few years of your life like most people won’t, so that you can spend the rest of your life like most people can’t.” - Anonymous

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover” - Mark Twain

“Genius is 1% inspiration, and 99% perspiration.” - Thomas Edison

“The best time to plant a tree was 20 years ago. The second best time is now.” - Chinese Proverb

“Things may come to those who wait, but only the things left by those who hustle.” - Abraham Lincoln

“Be like a postage stamp. Stick to it until you get there.” - Harvey Mackay

“Success is not hitting the top – success is how you bounce when you hit the bottom.” - George Patton

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over again in my life, and that is why I succeed.” – Michael Jordan

“The shortest answer is doing.” - Lord Herbert

“He who has a why can deal with any what or how.” - Stephen Covey

“You are never given a wish without being given the power to make it true. You may have to work for it, however.” - Richard Bach

“It’s only called work, when you’d rather be doing something else.” - Anonymous

“To hell with circumstances; I create opportunities.” - Bruce Lee

“A leader takes people where they want to go. A great leader takes people where they don’t necessarily want to go, but ought to be.” - Rosalynn Carter

“The question isn’t who is going to let me; it’s who is going to stop me.” - Ayn Rand

“Wealth is the product of man’s capacity to think.” - Ayn Rand

“Pain is temporary, glory is forever.” - Anonymous

“No matter what techniques and what disciplines you go through, I think there is one factor more intangible and that is the motivation to pick yourself off the ground when you’ve been totally bloodied and smashed and say, ‘Let’s fight some more.’” - Jerome Hines

“Luck is a dividend of sweat. The more you sweat, the luckier you get.” - Ray Kroc

“What would you do, if you knew for sure, that it is impossible to fail?” - Anonymous

“Speak when you are angry and you will make the best speech you will ever regret.” - Ambrose Bierce

“Always listen to the experts. They’ll tell you what can’t be done and why. Then do it.” - Robert Heinlein

“Nothing interferes with my concentration. You could put an orgy in my office and I wouldn’t look up. Well, maybe once.” - Isaac Asimov

“Yesterday is the past and tomorrow is the future. Today is a gift – that’s why they call it the present.” - Bill Keane

“It takes years to become an overnight success.” - Anonymous

“If you want someone to listen more closely, whisper.” - Anonymous

“The bad news is time flies. The good news is you’re the pilot.” - Michael Althsuler

“What you do is create a vision of who you want to be, and then live into that picture as if it were already true.” - Arnold Schwarzenegger

“I have not failed. I’ve just found 10,000 ways that won’t work.” - Thomas Edison

“The only place where success comes before work is in the dictionary.” - Vidal Sassoon

“If you learn from defeat, you haven’t really lost.” - Zig Ziglar

“Statistics suggest that when customers complain, business owners and managers ought to get excited about it. The complaining customer represents a huge opportunity for more business.” - Zig Ziglar

“Obstacles are those frightful things you see when you take your eyes off your goal.” - Henry Ford

“One half of knowing what you want is knowing what you must give up before you get it.” - Sidney Howard

“Success isn’t a result of spontaneous combustion. You must set yourself on fire.” - Arnold H. Glasow

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” - Carl Bard

“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” - H. Jackson Brown

“The best angle from which to approach any problem is the try-angle.” – Anonymous

“You must have long-range goals to keep you from being frustrated by short-range failures.” - Charles C. Noble

“It does not matter how slowly you go as long as you do not stop. ” - Confucius

JUST GET IT DONE!

That is my motto for today. After shoveling all morning, I was exhausted and almost talked myself into staying cozy in my house with my pj's on! But AGAIN, when you have a goal, you do what it takes NO MATTER WHAT- to get there!

SO my plan called for this 7 mile tempo run today, but still too sore, I decided to switch up the plan for this week. I must tell you that in training for a program, NO MATTER WHAT, you should listen to your body...I don't mean SLACK off, but when you feel little twinges and tightness here and there, you are better off doing some foam roller, corrective exercises and stretching.

I took a break from Equinox today...Didn't have the head for that place, so I went to one of my fitness centers in Rye.

I warmed up on the arc trainer for 5 minutes...
Followed by all of my corrective exercises & mount prep. I messed aorund with some chest, back shoulders and arms, and then did some serious abs...

Overall after 1 hour and 17 minutes, I burned 308 calories 44% of  those cals came from fat.
My heart rate was between 104-139

Not a complete flop....if anything my legs will be WELL RESTED for Saturdays 10 mile run! Friday is my relax day!
Have a great afternoon!

GOT DUMPED????

Yea, we sure got dumped on last night here in NY! I am not sure we can handle another snow strom, seriously, where will we put all the snow? I have two HUGE mountains of snow on boths sides of my driveway! After mario left this morning, I couldn't wait to get outside and shovel...I mean how bad could it be, right? Well, I'll tell you how bad! The snow from last night came up to my chin! PATHETIC!

I started shoveling at 8:45 and walked back in my house at 12:00, exhausted and felt like I ran a marathon! I felt like the more I shoveled, the snow appeared. I am thankful it wasn't cold. It was actually quite beautiful.













I have a brand new ACURA MDX which is ALL WHEEL DRIVE...so I thought I would have NOOOO problem getting out of my driveway which is on a 45 degree decline....but I did, because the snow was so heavy and slippery, my car did a 360 degree turn in my driveway! DETERMINED to get my truck out so I could shovel, 25 minutes later, I was successful!

I think the best part of shoveling is that you REALLY break a sweat, and get muscles moving that you forget you even had! My shoulders, obliques, glutes and arms got a great workout!


I won't deny the beauty of the crisp white fallen snow on the bare naked trees, but I will tell you, I am SOOO NOT A FAN OF WINTER! If I never see snow again.....I will be JUST FINE!

I OWN THIS RUN....

I OWN THIS RUN!

That was my recipe for todays run along with a dash of self confidence and some focus on my goal! I really am so determined to run this race in April and not just run but run WELL! Anyone can enter a race just to say they did it, and while I think that - that is a great start, I am past that and have done a 1/2 marathon before and did ok, but now it's time to shine! I am so competitive with myself. I could care less who is running next to me, or who is faster than me, just as long as I am faster than I was last race. Make sense? Good!

I can do all things through

 Christ who strengthens me! 

Weight:114

PMS'ing! GRRRR! I hate feeling like a balloon! I feel so heavy bloated and fat! Yea, I do!

SO this week is going to be a bit more intense. With my speed increasing and my milage increasing, my warm ups are getting longer. I don't mind actually. I feel so much more flexible and loose. I will post pics soon, but here are some of my  exercises before I run.

Mount Prep exercises...

• World's greatest stretch
• Atlas lunge
• lateral lunge
• curtsy lunge

         My corrective exercises are:

• Rotating toe box- which I suck at
• Pigeon Stretch/walk
• Air squat with band around my knees

6 MILES WITH 4 MILES @ HMP

Today's pace run will follow the same pattern as last week; it will just be slightly longer. I will warm up with one mile of easy running, then I will  dial into my pace (9:13/mile) and hold it for four miles. I will cool down with one mile of easy running. 1-mile warmup- @ 5.8 , 4 miles @ HMP (9:13/mile) 6.5  and then  1-mile cool down-5.8.

Time:57.20

heart rate:153-175

calories: 547

How I felt....I was so proud of myself. The 4th mile of my HMP was definitely a shock to my body, as I felt my legs getting heavy, but I pulled through. Actually once I hit 5 miles, I slowed down and walked for 1 minute, then amped up my speed to 5.8, but felt so good that I started to run at 6.0, then went up to 7.0, and did my last quarter of a mile at 7.5..... I know I shouldn't have done that, because I could set myself up for an injurt, but I feel like if I am strong and fast and have the energy, why not?!?!?  Ehh!

I went into the studio and did more corrective exercises and felt really good, but my hip flexors are so tight.

I guess I spent every ounce of energy and glucose on my run because I wanted to do some upper body, but my muscles were not diggin that idea! I messed aorund for about 20 minutes and left...

Overall, I feel like I am where I should be in this program. Hopefully next week, I can increase my HMP to 6.6 and my slow run to 6.0.

We will see!

recap of 1st week in training.

Oh yeah! That is the number of miles I ran last week. MY OH MY am I tired.  Overall, I feel as if my endurance is back, my legs are behaving and I am loving this training program so far. Since I started working with Don Reagan, I feel so much better and have confidence that I will do this race injury free but also faster. In the two sessions I have worked with him, Don has opened my eyes to so much new stuff! He provided me with a bunch of corrective exercises and told me I need to lay off the leg workouts I was doing...well eh hmm! I was over training! Shh! Don't tell anyone!  I am one hard nut to crack, but Don is a great teacher therapist and person, so I trust in him and value what he has taught me thus far.

Sunday my 8 mile run really put me back on the board! I was so happy I did it, and even though I should have done my 10 miles, well, GOD comes first.

This week I think the intensity picks up, but I am worried because it's so cold, it makes me so stiff and that much longer to warm up! GRRR. Yes, at this point, I am running inside, I am not stupid! The treadmill saves my joints, the warm club heats me up quicker and I am able to go farther because my little lungs aren't frozen!

Rise and Shine on Sunday Morning

Ahh, so badly I wanted to sleep in this morning, but with my goals dancing around in my head, I popped up out of bed at 6:30 this morning to go and do my 8 mile run. I almost left without eating something but Mario reminded me that I need something in my body. In the morning I am NOT awake until I had my coffee. SO I made a slice of Ezekiel toast, a banana and 1 tbsp almond butter- the usual.

It's 12 degrees here in NY, so no way would I even consider running outdoors. I got to Equinox and did my warm ups and corrective exercises, but I didn't take as much time, because I had to get to Sunday Mass at 9:45.

Although I had a 10 mile run planned, and I KNOW I could have done it, I had to stop at 8 miles. I knew I had to stretch and foam roll after the run and then shower.  The run was awesome, controlled, mellow and peaceful if that makes sense. My body was happy, relaxed and the run was NOT in anyway a struggled long run. I wasn't paying attention to my minutes per mile, I was more focused on paying attention to things like my form, my breathing and how my legs felt.

My affirmation today was:

It's ALL Mine!

Time: 1 hour & 20 minutes
Distance: 8 miles
Heart rate: 
Calories: 791




I knew at one point of the run, towards the end, I felt as if someones hands were on my shoulders softly pushing me forward...Hmmmmm...The big Man upstairs??? I think so!

After my run, I stretched, and took off to take the worlds fastest shower and get to Sunday Mass. I have to tell you  how much I love my Sundays. I love how going to Church calms me, purifies me and makes me so much more positive for the upcoming week. I am still learning so much, especially the prayers.

It really is such a beautiful place and when I am there, the hour goes so fast, and I wish that the hour would SLOW DOWN. I want to absorb as much as I can.

Here is a song that sums up my EVERY Sunday! It will make you smile, calm you and put you in a good place.

Ahh...It's Friday!

Ok, I am exhausted crabby and ready to kill someone? Is this what happens when I don't run!?!? OH LORD! I almost took the day off but hadn't really done any upper body workouts this week, so I had to get my bum to the gym!

It was ok...I glanced in the mirror, and I am looking really lean today. Whoah, running really just shreds me. I actually have to eat a lot so I don't look sickly! The problem is, on the days I run, I have no appetite, it's the next morning, my belly wakes me up before my alarm clock! I wake up ready to eat my husbands arm! SO I do try to have 2 mini breakfast meals. I just eat two small meals 2 hours apart. I can't eat a lot because I have the WORST stomach. I get crazy bloated, and so crampy if I stuff my face.

Here is what I did in the gym:


Weight: 113
Workout: Upper Body

Pull Ups (wide grip)
push ups
3 sets

dbell chest press
cybex lat pull
bicep curl
3 sets

bosu push ups
1 leg standing on bosu:
Shoulder press
side laterals
4 sets

upright row with a 25lb plate
planks 1 minute (too easy)
2 sets

some crunches and I was bored and done!

Time: 1 hour
304 calories
118-154 heart rate

I can do anything through Christ who strengthens me!


Weight: 113lbs
Workout for today!
6 MILES WITH 3 MILES @ TEMPO
Type: Run
Planned distance: 6.0 miles

This run train will train my body to sustain speed over distance. I'll warm up with two miles of easy running, then dial into my tempo pace of 6.5 on the treadmill and hold it for three miles. Once I hit 5 miles, I will calm down with one mile of easy running. My tempo pace should feel comfortably hard. It should feel challenging; on a scale of 1 to 10, my effort should feel like an 8.

2-mile warmup- 5.7 & 5.8
3 miles @ tempo (9:13mile) 6.5
1-mile cooldown- 5.7



Time: 57 minutes
calories: 489
heart rate: 154-177


Not gunna lie, that was hard today especially since I ran Tuesday & Wednesday! I am shot. the last mile (cool down) I felt a little something funky in my left shin (remember that!?!?!) Well, I stopped running and walked.....I walked 1/2 a mile and hopped off, drenched!

I went into the studio grabbed a mat & two towels to do all my corrective exercises and squats. I had the relaxing playlist going on big time...That takes me about 20 minutes and then to the floor I went.

Seated low cable row
tricep dip (no assist)
hangings abs
2 sets

Stiff arm pull down
tricep cable press down
v- ups with a alb ball
2 sets

1 arm dbell row
pullover on a bench into a crunch
tricep cable kickbacks
2 sets
back extensions
1 big set

145 calories
126-153 heart rate
24:25 time




I am going to get a pedicure....My feet-zys are killing me...My toenails need to be cut short or else I lose them from running! Ever lose a toenail???

Looking forward to a day off from running on Saturday, I am not going to lie! I am so glad I am not also doing leg workouts, because I know I wouldn't be able to do these runs, simply because I kill my legs when I weight train! To be quite honest, I like the way my legs look now, they are lean, and defined. When I start doing leg workouts, they get thicker and not so defined...almost as if they retain water! EWWW!

Have a great day! Make it positive and productive!

Wednesday Training...

My Song for the day! This song is what sparks the beginning of a conversation I have with "The Big Man Upstairs" each and every run. Listen to the words of this beautiful uplifting song! SO motivating.


Weight: 113lbs

Workout #1:  5 MILE easy run @ 5.9


Type: RunPlanned distance: 5.0 miles

Time: 50.32

heart rate: 154-175

calories: 580


I had so much to do today so I planned to run this morning and get up at 5:15am, get to the gym by 5:45, do my warm up and start my run by 6! YEP, I did it! I am so motivated to perfect my time this race, and I have tunnel vision. I really wanted to stay in bed snuggled next to my husband, but I knew if I didn't do my run this morning, it wasn't getting done.


What kind of goal setter are you? Do you get goals for yourself? If you do, are you the type of person who gets it done NO MATTER WHAT? or, Are you the type of person who likes to SAY you have a goal, just to hear yourself speak, and then if something comes up and gets in the way of your goal, you think, "Oh well, tomorrow is a new day." 


I think I may be TOO driven, and a little obsessive, but I don't plan on changing that trait anytime soon! It's ME!






POST RUN:
Scorpions-
* 8 on each leg
Scissors (legs high)
*10 kicks forward /backwards
****2 sets


Dorsi flex mobility wall drill
* side front side- 7 reps each both legs
Dying Scorpion on back
* 10 each way
****2 sets


Donkey kicks
*25 each leg
Fire Hydrants
*15 each leg
****2 sets


Foam roll and stretch


19 minutes


109 calories


109-142 heart rate


HOW I FELT AFTER THE RUN & EXERCISES: I was happy, felt great...Not going to lie, my legs were sore from yesterdays hard run...I was feeling it in my hip flexors while running, but at least I didn't have to run hard and fast today, so I was able to manage and get through it. It was really great to get up and go. I didn't eat breakfast, but I did bring a coconut water with me...Took a few sips during the run and it really helped. I don't like gatorade or sports drinks, as they are loaded with sugar and sodium. Coconut water is load with potassium more so than a banana! TRY ONE!


I did crash around 1:00 this afternoon. I was super tired, because I am not used to getting up that early. I had a coffee this afternoon since I skipped it this morning, but it really didn't help...I will be in bed early tomorrow!


Have a great night!
XO



first run of my 2011 training

EYE OF THE TIGER TODAY! SNOW OR NO SNOW! Thankful for TREADMILLS in weather like this! LOL!

Aside from my 1/2 marathon training, my goal for 2011 is to be able to do 3 sets of 15 wide grip pull ups with NO assistance! Back in Arizona, I used to be able to them very easily...that was about 6 years ago! :O(
Chin ups are easy for me, but hit a lot of biceps, I want my back shredded! What are your fitness goals? Anything I can help with?




Workout for Tuesday January 18th, 2011

RUN FAST FOCUS MORE!!

 Weight:113.lbs
Workout #1:  5 MILES WITH 3 MILES @HMP (half marathon pace)
Type: Run
Planned distance: 5.0 miles
Today is my first run with half-marathon pace (HMP) miles. This  workout is designed to help me  learn to run at an even effort, which I'll  want to do on race day.

I will warm up with one mile of easy running, then try to settle in to my goal race pace (8:00/mile) and hold it for three miles. I will cool down with one mile of easy running.

1-mile warmup @ 5.6
3 miles @ HMP (9:00/mile) 6.5
1-mile cool down @5.7

Time: 48.53
heart rate: 161-177
calories: 622
How I felt: HOW AMAZING! I DID IT...I PULLED IT FROM DEEP WITHIN!! The warm up is huge! If you start off nice and slow and get in tune with your breath, once it's time to amp up your speed, you should be fine. Also, I warmed up with my dynamic stretches and corrective exercises. I believe another huge factor for me is a great itunes playlist. Whoever invented the Ipod is a freaking genius!!!!! THANK YOU!
Everyone has their own way of getting motivated and I know I have mine...GAY or not, I LOVE ROCKY and I love the soundtracks. I can watch them over and over. This video is from the Rocky where he fights the RUSSIAN. His training was hard core and old school...the music was great! Another song you may want to download!

After my run...of course my endorphins kick in, my mood has gone from ok to ecstatic and I need to do more...SO I hit my shoulders biceps and triceps for a few different sets and high reps...getting my muscles used to endurance workouts again.... EVERY BIT HELPS! I finished off with some v ups and foam roll & of course stretching!

My new breakfast!

Ahhhh! I found it! A new delish breakfast! You know I am obsessed with coconut and all of the great benefits of it..... I was getting a little sick of eating the Ezekiel and banana and almond butter every morning for the past year and 6 months! WOW so strange to say that. SO as a Vegan, I have been missing yogurt. When I stumbled upon this AMAZING product, I felt as if I hit the lotto! CHeck out the ingredients and nutritional value!

• Dairy Free Lactose Free
• Agave Sweetened
• Certified made with Organic Ingredients
• Excellent source of Vitamin B12 (vegetarian friendly)
• All natural, made with organic soy milk
• Formulated for maximum calcium absorption
• Contains Pre- and Probiotics for enhanced intestinal health
• Cholesterol Free
• No Trans Fats
• Certified Vegan

Of course I top it off with my Ezekiel Raisin crunchy cereal- about 1/4 cup.

INGREDIENTS:  Organic Sprouted Whole Wheat, Organic Malted Barley, Organic Sprouted Whole Millet, Organic Sprouted Whole Barley, Organic Almonds, Organic Sprouted Whole Lentils, Organic Sprouted Whole Soybeans, Organic Sprouted Whole Spelt, Filtered Water, Sea Salt.

What a yummy breakfast topped off with some Starbuck's Coffee.

TRY IT!

Half marathon training starts today!

My workout for today??? REST! RECOVERY! YES! I LOVE THAT! No...I am lying! I am dying to be in the gym right now, but I am IN TRAINING so I MUST follow my plan! SO on my day off, I am making a new playlist for January. I am delivering my Glo-Bites to The Fit Green Cafe in the Equinox Fitness CLubs in Mamaroenck and also to Tommy K's Fitness in Mamaroneck. Keeping busy so I DON'T end up at the gym! :O)

weighed in at 114.2- loaded up on the complex carbs on Sunday, which is a once a week thing I do, so I don't zap my energy.

Workout #1:  Week 1 Monday
REST/
Type: Day Off My goal for April's half marathon is to break 1:45.  I am on a plan right now to do that injury free!

My NEW PLAYLIST!

Ahhh!
I have to share with you the songs and music I listen to while I am running and zoning out. Whether running indoors or out, I always zone out. I may see you and look right at you and not bat an eyelash, because ALL I AM THINKING ABOUT is the song and my run and staying in tune with my breathing and my body...

You MUST hear these songs in their entirety! This first song is called TRUE ROMANCE by Arctuc Moon- It's sooo beautiful and just makes me smile during my run!
You will notice I am so huge into the TRANCE and techno music! Honestly, the music with no words is so beautiful! These are just a few of my favs......I will post more soon!

 True Romance- Arctic Moon 

Penny Foster Closer

Liquid Nation- Breathe life

Sea of Lights- Walsh & McAuley

What a feeling!

RUN LIGHT THINK CONTROL!

All I can think all afternoon is what a feeling! OMG! I got up early to go train my favorite girls Christina & Robin who come to me at 7am on a Saturday morning to get a great workout in! After they left I trained my new client and an amazing woman- Geri, who is training with me for the NYC 1/2 Marathon in March! I am ecstatic! I get so motivated when I train certain clients.

In my journal for yesterday, I was supposed to do an upper body workout along with my corrective exercises, but I took the day off to spend time with my daughter. Today, when I looked in my book, I was supposed to do a 6 mile run. I was torn between doing Fridays workout and my run today. Well OF COURSE I decided to do my run! a 6 mile run! I DID IT! WOW! yea, you could say I am a little surprised..I am because it's been a while and I didn't think my endurance could keep up with my legs but I was wrong! I did fantastic!

6 mile run
5.6- 1 st mile
5.7- 2nd mile
5.8- 3rd & 4th mile
5.9- 5th mile
6.0- 6th mile.

1 hour 4 seconds- time
722 calories
134-171 heart rate

It took every ounce of discipline to NOT sprint towards the end. These long runs are conditioning my legs for the 1/2 marathon in April, so when I have them scheduled, I MUST CONTAIN myself from SPRINTING! When a sick song comes on my IPOD, my heart starts to race, and I feel like sprinting so hard and fast, but today I really held back, and I am glad I did. I finished the run with NO pain!

I walked a little when I was done, drank some water, looked up to God and just smiled. He was with me the whole way. I went over to the pull up bar and started doing close grip pull ups....amongst other things:

Close grip pull ups- 6 reps 3 sets
Push ups on my knuckles- 12 reps 2 sets

My corrective exercises of course
2 sets of each
7.5lb dumb bells- did one leg dead lift- 8 reps each side 2 sets

Bent knee bird dog with a crunch- 2 sets 15 reps

37 minutes
277 calories
124-161 heart rate

What a feeling! YEP! That is my statement for the day! Here is a song that matches how I feel! Put it on your playlist!

QUINOA- Get it in your belly!

                 

I think about 6 years ago, we were introduced to Quinoa, but I can't remember how. I believe I was strollinig down the isles of Whole Foods and stumbled upon a box of Quinoa. I remember looking at those tiny little white pellets thinking, "hmmmm, Is this like COUS COUS? Pastina? I had to buy it...and i think it stayed in my cabinet for a few weeks before I pulled it out, but before I did, I had to do some research on this tiny little NUTRIENT PACKED little seed, and was blown away!

We now 6 years later have QUINOA over brown rice anyday, and it's so versatile, we eat it at breakfast lunch or dinner...Sometimes, I will pull some out of the fridge and just eat it plain out of the container (cooked ofcourse)

Quinoa (pronounced Keen-wah) is an ancient food that is starting to catch on in the US! It has been cultivated in South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the "mother grain" and think of it as SACRED.

The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine.

The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a child's protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. This is great for me especially since I am a VEGAN!

 Quinoa is great for anyone with gluten sensitivity as well! It's gluten free!
Anyone looking to eat healthier, and eat great quality sources of protein and complex carbs should definitely introduce quinoa to their diets.

Cooked quinoa is excellent in soups, stir-fries, eaten cold or in salads. I have used it in almost everything, except my Fit Green Goddess Shakes!

In a rice cooker, quinoa cooks super fast...Sometimes for extra flavor, I will use 1 cup of water and 1 cup of veggie broth. Cold salads consisting of quinoa and chopped vegetables or cooked beans make a quick, easy, and nutritious dish.

I have also substitutedQuinoa flour is used in making things like cupcakes and deserts or  pancakes and muffins.

One of my favorite dishes in the Spring and summer is Quinoa with scallions, cherry tomatoes, feta cheese and lemon juice. Here is the recipe:

1 cup cooked quinoa
diced scallions (i use a lot as I love them)
5 cherry tomatoes diced very small
5 tbsp low-fat feta cheese
1/2 cup dried organic cranberries
1 tbsp olive oil
2 tbsp lemon juice

Mix well and serve as a main dish (i would do this for me) or as a side dish...and it goes GREAT with a nice piece of lemon & parsley marinated wild grilled salmon.

for more excellent recipes using this super food, check out quinoa recipes.