1)  Don’t jump rope for 25 mins if I haven’t done it in a VERY long time!  Ease into it.  Because the motion and form used for running is so different from jumping rope, my feet muscles were so sore that running was painful.  In running we land on the heels and pushes off of the toes.  Jumping rope lands and takes off from the toes.  Ease into using the other feet muscles.

2)  Running with friends with greater ability makes me stronger.  I’ve become really comfortable running at a pace that doesn’t make me sweat too much or breathe too hard.  Running with stronger runners reminds me of the days when I first started running and hated it.  I remember running was so hard!  It’s a great reminder that if I challenge myself this faster pace will be much more comfortable one day.

3)  Integrate short high speed sprints into 1/2 marathon training.  OMG!  I can feel new muscles and it feels great!  Abs are sore without doing crunches, my back, thighs, hamstrings, biceps, triceps, and shoulders all feel worked.  We started at the Goal Line of the football field, sprinted to the 10 yard line & walked back to Goal.  Sprinting again to the 20 yard line then walking back to goal… and so on until sprinting 100 yards.  Next time, instead of following a progression pattern, I will try a digression or zigzags.  

Happy training everyone!  Keep working to your 100% ability then rest, relax, and recover.  The best part of the whole workout!

This week I completed 1 week of training towards my first half marathon.  Along with this really big goal, I also intend to reduce my body fat by 10% from 27% to 17%.  This is the biggest physical goal I’ve ever had.  Scary… because fear of failing seem to creep in from time to time.  But, why not me?  Why not you?  As my husband kindly reminded me during a midnight worry episode…. “Of course you can do it.  Lots of people have.”  That’s RIGHT!  Why should I think I will accomplish less than others or am not good enough?  I am good enough!  I think many other areas of my life will benefit from this attitude too.  I’m starting here.

My Rock n Roll 1/2 Marathon 11 week schedule.

Week  Mon  Tue  Wed  Thu    Fri    Sat    Sun     Total

1            3     Rest     3        3         Rest   4      Rest          13  

2            3     Rest     4        3         Rest   5      Rest          15

3            3     Rest     4        3         Rest   6      Rest          16

4            3     Rest     5        3         Rest   7      Rest          18

5            3     Rest     5        3         Rest   8      Rest          19

6            4     Rest     5        3         Rest   10    Rest          22

7            4     Rest     6        4         Rest   11    Rest          25

8            4     Rest     6        4         Rest   12    Rest          26

9            4     Rest     6        4         Rest    9     Rest          23

10          3     Rest     4        3         Rest    8     Rest          18

11          3     Rest     3  Walk 2   Rest 13.1  Rest        21.1

On the right, subscribe to follow me as I blog about my weekly training, lunches, dinners, & snacks.

“The principle of habit will take hold of the faculties of your mind just the same as it will influence the physical muscles of your body.  The object in writing out and repeating a self-confidence formula is to form the habit of making belief in yourself the dominating thought of your mind until that thought has been thoroughly embedded in your subconcious mnd, through the principle of habit.”

I found this great poem on the internet…..

The Habit Poem

I am your constant companion.

I am your greatest helper or heaviest burden.

I will push you onward or drag you down to

failure.

I am completely at your command.

Half of the things you do you might as well turn

over to me and I will do them – quickly and

correctly.

I am easily managed – you must be firm with me.

Show me exactly how you want something done

and after a few lessons, I will do it automatically.

I am the servant of great people,

and alas, of all failures as well.

Those who are great, I have made great.

Those who are failures, I have made failures.

I am not a machine though

I work with the precision of a machine

plus the intelligence of a person.

You may run me for profit or run me for ruin -

it makes no difference to me.

Take me, train me, be firm with me, and

I will place the world at your feet.

Be easy with me and I will destroy you.

Who am I? I am Habit.

Training:

Day 1:  30 minutes of Step Up to one leg balance onto 1.5 foot platform.  50 bicep curls & 50 shoulder press.  Stretch

Tomorrow, Day 2:  30 mins. hill/incline running.  50 triceps dips & 50 push ups.  Stretch.

Wednesday, Day 3:  Rest Day

Thursday, Day 4:  30 mins. speed walking uphill/incline.  50 squats and 50 lunges.  Stretch. 

Friday, Day 5:  25 mins. Stadium Bleachers.  50 tricep Dips & 50 pushups.

Saturday, Day 6:  Rest

Sunday, Day 7:  West Fenwick 186 steps Stair Climb 4 sets.  744 steps

Day 1 Nutrition:

Breakfast/pre-work out meal an hour before:  Whole Wheat cereal with soy milk and banana.  16 oz Water.

Post work out meal:  2 Scrambled eggs with salsa & 2 corn tortilla.  2 cups Green tea.

Snack:  String Cheese.  2 cups Green tea.

Dinner:  Crock-Pot Mixed Bean Soup  (recipe below).  16 oz Water

Dessert:  1 Girl Scout Samoa cookie.  2 cups Green tea.

Mixed Bean Soup

My father in law gave me 2 containers of assorted mixed dried beans.  I thought I would experiment with the Crock Pot & this is what I came up with.  Turned out pretty yummy.

Ingredients:

1. 2 cups of dried mixed Beans of any type
2. 4 cups of Vegetable stock
3. Medium Onion chopped
4. 4 gloves of Garlic smashed and minced
5. 4 quarter to half inch thick slices of Ginger
6. 4 Carrots chopped
7. 2 stalks of Celery chopped
8. 1 cup of frozen Corn
9. 5 cups of fresh Spinach
10. 1 teaspoon salt  (I prefer garlic salt)
11. 1/2 teaspoon ground Pepper

Soak beans overnight in water.  In the morning add beans and all ingredients to the crock pot.  Cook for 7 hours on low.  Serve warm and remove thick ginger slices from broth.  Make sure you cut them big enough to be seen.

Tunisian Yam and Red Bean Stew (Slow Cooker Version)

You’re going to like this one.  Delicious!!  I gave some to my friend who liked it even without the lime juice & peanuts.  It was good without but, I especially liked it with the additional crunch & zest.  This is a must have vegitarian stew.  Really easy too.  Delicious over steamed couscous.  Don’t be put off by the long ingredient list…you are in for 10-15 minutes of chopping and that’s it!  Assemble this in your crock the night before and you’ll have dinner done before you know it the next day!

SERVES 8

Ingredients

• 1/2 cup small dried red beans (or 1 can small red beans)
• 1 large onion, chopped
• 2 large red bell peppers, chopped
• 3 garlic cloves, minced
• 2 tablespoons fresh ginger, minced
• 2 lbs yams, peeled and chopped into 1/2-inch cubes
• 3 cups vegetable stock or water
• 2 large tomatoes, diced or
  1 (14 ounce) can diced low-sodium tomatoes
• 1-3 jalapeno pepper, minced (adjust this to your preference)
• 1/2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground black pepper
• 1/4 cup creamy peanut butter
• 1/4 cup dry roasted peanuts
• 1 lime, cut into wedges

Directions

1. The night before you plan to make this stew, soak beans in water to cover. (Skip this step if using canned beans).
2. To assemble the stew in your crock pot, combine onion, bell peppers, garlic, ginger, yams, stock, tomatoes, jalapenos, salt, cumin, coriander, cinnamon, and black pepper. Stir till well combined. Add the beans after they’ve soaked overnight. Give it a good stir before you set it cooking.
3. Cover and cook on low for 8-10 hours, till the yams and beans are tender.
4. Before serving, ladle a little of the juices into a bowl; mix in peanut butter and stir till well combined. Return peanut butter mixture to crock and stir till well combined.
5. Top each serving with 1/2 T. dry roasted peanuts and a squeeze of lime juice.

• My February Nutrition Challenge:  Drink 64+oz of water & take my vitamins daily.
• My February Physical Challenge:  45 min Stair or Stadium Climb 3x’s a week.
• My February Self Care Challenge:  Alseep by 10:30am Sunday-Thursday

Crock Pot #12  (I’m not a fan.  I just didn’t feel like it deserved a picture either.  Maybe if this is doctored up it would taste better)

Mexican Gumbo

• 1 – 15.5. o.z. Can Red beans drained or or Pintos
• 1 – 15 o.z. Can Mexican Style diced tomatoes
• 1 – 8 o.z. Can Tomato sauce
• 1 Cup Water mixed with 1 T.b. Tomato Paste
• 1/2 Cup Brown or Basmati rice
• 1/2 Cup Chopped onions
• 1 Tbsp. Minced garlic
• 1 – Chilipote in adobo sauce chopped-Not the whole can just one!
• 1 Tbsp. liquid sweetener (such as agave nectar, maple syrup)
• 1 tsp. Mexican oregano or 2 tsp. oregano
• 1/2 tsp. Smoked Bittersweet paprika
• 1 Bay leaf
• Dash of Cinnamon

Place all ingredients in the crockpot stir well to mix. Cook for about 6 hours or till rice is done.

Crock-Pot #13… Yum!  I am very fond of Chick Peas.

Gingery Chickpeas in Spicy Tomato Sauce

Nutritious vegetarian/vegan meals. It’s wonderful served with a green salad.  Originally found the recipe in Judith Finlayson’s 150 Best Slow Cooker Recipes.

SERVES 6

Ingredients

• 1 tablespoon vegetable oil
• 1 onion, large, finely chopped
• 4 garlic cloves, minced
• 2 tablespoons minced gingerroot
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 teaspoons balsamic vinegar
• 2 (14 ounce) cans diced tomatoes
• 2 (15 ounce) cans chickpeas, rinsed and drained (or cook 2 cups dried garbanzo beans until tender, drain, and use)
• chopped green onion

Directions

1. In a large pot or Dutch oven, heat oil over medium heat. And diced onion and cook, stirring, for about 10 minutes, until it begins to brown.
2. Add garlic, ginger, cumin, salt, and pepper. Cook, stirring, for 1 minute.
3. Add balsamic vinegar and tomatoes, and bring to a boil over medium-high heat.
4. Add chickpeas to crock-pot. Pour in hot tomato mixture and stir to combine. Cook on high for 2-3 hours, or low for 6 hours.

If your heart could speak what emotion would it say it is carrying around in your chest each day?

Research shows that the emotions that you experience make a difference in your heart health. Positive emotions of love, laughter, compassion, care and appreciation smooth your heart rhythms and send those warms feelings of well being throughout your body.   Stress, fear and anger have the opposite effect and create an erratic heart pattern.  In reaction to anger, fear, anxiety and the stress hormones of coritsol and adrenalin are released which increase blood sugars, blood pressure, raise the heart rate and weaken our immune system.

Learning to shift out of stressful heartfelt emotional reactions can have positive effects on the cardiovascular system and overall health. The feeling of appreciation is a concrete and simple positive emotion that you can self-generate and sustain. Find something to genuinely appreciate and focus on that.  If nothing immediately comes to mind, try recalling a time when you felt sincere appreciation and with recreating that feeling, you can smooth out those heart rhythms to gently rolling hills

Laugher is also an easy way to trigger healthy reactions in your heart, reduce physical, pain, and releases endorphins.  With a few chuckles you can bring your mind and body back into balance.  Try smiling, laughing at yourself, being around people who laugh, seeing a funny movie, and notice how often children smile and giggle.  Start a conversation by asking others the funniest thing that happened to them this week.

 The next Victorious Living Coaching Group starts February 22^nd.  The coaching group is 6 weeks in length and costs $119.00.  The $119.00 includes one FREE one to one coaching session. The group is limited to 8 women who want to build a community that promotes positive thinking, managing emotions and emotional eating, and create a vision of what they want to do next in their lives.   Visit the Victory Get Fit website for additional information.   Please contact Karen Ball, LMHC and coach at krnball2@gmail.com or 206-954-7822 to ask questions or to register.

Crave Change, LLC

Karen Ball, Coach and LMHC

206-954-7822

krnball2@gmail.com

Quinoa is so AWESOME!!  I didn’t know how easy it is to make, delicious, and so nutritious…. especially for me being a pescetarian.  It was classified by the National Academy of Sciences as one of the best sources of protein in the vegetable kingdom.  Not many plants contain all 8 of the essential amino acids that flesh protein has.  Also, it has a low glycemic index & is a gluten-free whole grain.  I now have something to substitute high glycemic rice with & can make it for my friends with wheat allergies.  The hubby really enjoyed this meal…. not leaving much leftovers for the next day’s lunches.  Enjoy!  PS…. I found the recipe very dry so I added another 18 ounces of veggie broth half way through so the grains wouldn’t stick to the pot.

Potato, Leek, and Quinoa Soup

6¼ hours | 15 min prep

a great slow cooker soup

SERVES 8

Ingredients

• 2 large leeks, sliced
• 1 medium onion, chopped
• 2 medium potatoes, cubed
• 1 cup quinoa, rinsed
• 32 ounces Swanson vegetable broth
• 1 tablespoon olive oil

Directions

1. slice leek and rinse well.
2. peel and cube potato.
3. peel and chop onion.
4. turn slow cooker on high to preheat.
5. saute leek, onion and potato in olive oil on stove.
6. add stock and bring to a boil.
7. add quinoa and return to boil.
8. transfer to slow cooker.
9. cook on low 5-6 hours.

How are you doing with your weight loss goals?  Join our team Victory Get Fit Club on www.50millionpoundschallenge.com.  Every Friday, log in and update your weight profile then visit our fanpage at www.facebook.com/victorygetfitclub to keep yourself accountable and encourage others.  Remember, we don’t see your weights or measurements.  We only see how much weight lose you have contributed to the team, if any.  Join us soon! 

Crockpot Vegetable Curry

Recipe By :McDougall

Serving Size : 4 Preparation Time :0:15

4 medium potatoes — cut into 1/2″ pieces

1 large onion — chopped

1 red bell pepper — chopped

2 carrots — cut into 1/2″ pieces

2 tomatoes — chopped

6 ounces tomato paste

3/4 cup water

2 tablespoons curry powder

2 teaspoons cumin seed

2 cloves garlic — minced

1/2 teaspoon salt

1 medium cauliflower — cut in 1″ florets

2 cups frozen peas — or green beans, thawed

In crockpot, toss together potatoes, onion, bell pepper, carrots and tomatoes. In a large measuring cup, combine tomato paste, water and spices. Pour over vegetables in crockpot and stir to coat. Place cauliflower florets on top, cover and cook on LOW for 8 hours or until potatoes are tender but still hold their shape. Gently stir in the peas and cook on HIGH for 15-30 minutes longer.

- – - – - – - – - – - – - – - – - – -

Per serving: 256 Calories (kcal); 2g Total Fat; (5% calories from fat); 10g Protein; 55g Carbohydrate; 0mg Cholesterol; 722mg Sodium

 PS… did I tell you that I highly disliked reading the book ”Julie and Julia”.  I’m so glad I watched the movie first & the producers decided to soften and romanticize the main character Julie.  I would have never watched the movie or be inspired to blog about my Crock Pot adventures with you otherwise. 

Ratatouille With Chickpeas — Crock-Pot

Recipe #373833 | 4¼ hours | 15 min prep

A fresh tasting take on the classic french dish, done in a crockpot. From Canadian Living.

SERVES 6 , 6 Servings

Ingredients

• 1 tablespoon vegetable oil
• 1 onion, chopped
• 4 garlic cloves, minced
• 6 cups eggplants, cubed (one large)
• 2 teaspoons basil (dried)
• 1 teaspoon oregano (dried)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 red pepper
• 1 yellow pepper
• 2 zucchini
• 1/3 cup tomato paste
• 1 (19 ounce) can chickpeas, drained and rinsed
• 1 (28 ounce) can tomatoes
• 1/4 cup fresh basil or fresh parsley, chopped

Directions

1. In a large skillet, heat oil over medium heat, cook onion, garlic, eggplant, basil, oregano, salt & pepper, stirring occasionally, until onion is softened, about 10 minutes. Scrape into crockpot.
2. Halve, core, and seed peppers; cut into 1 inch pieces. Cut zucchini into half lengthwise, cut crosswise into 1 1/2 inch chunks. Add to crockpot.
3. Add tomato paste, chickpeas, and tomatoes, breaking up tomatoes with a spoon. Cover and cook on low for 4 hours, or until vegetables are tender. Stir in basil / parsley.