A Few of my Favorite Things…

“These are a few of my favorite things…”  (for health and fitness)

Lululemon Wunder Under crop. Best Workout pant ever.

These are worth their weight in gold.  Awesome waistband, “no stink” luon fabric (look it up, it will change your life), and perfect for every type of exercise – from yoga to CrossFit.  They have also lasted so much longer than their cheaper, “knock off” counterparts from Target, Dicks, etc. which is perfect considering I wear some form of these pants almost everyday.

TRX Suspension Training System

The TRX system is probably one of the best “home gym” pieces of equipment to invest in, aside from maybe a yoga mat and stability ball.  You can do so many things with this system, and tailor it to your own ability level.  This is a hard workout for both beginners and advanced athletes, you will not get bored.

The Tofu Xpress

If you cook tofu on a regular basis, this is a must-have.  I just got one for my birthday (yes, lame, I know) and it is the best method for pressing tofu out there.  Easy to use, this tofu press helps press out water from your ‘fu, leaving you with delicious tofu -ready to marinate, bake, or broil.  YUM

All hail Trader Joe's.

This is pretty much self-explanatory.  TJ’s is awesome because they are a cheap grocer who stands by their products and sells inexpensive, wholesome food without all the crap that you should be are reading the food label for.  They cut out the middle man because they make so many of their own products, making them affordable and more awesome.  And if you live in a state that sells wine/beer at grocery stores, I highly suggest the vino.

 

Strength Wraps

Inexpensive wrist support wraps that are great for powerlifting, Crossfit, etc.  Made by a fellow Crossfitter, and comes in lots of fun colors.  (Thanks, Ashley, for my pair!)

 

 

Soy Lattes

Soy Lattes.  No dairy, lots of coffee, pretty foam design .  Awesome.

 

Merrell Pace Glove

Saucony Kinvara 2

I use the Merrell Pace Glove for CrossFit, speed work, and short runs.  These are “barefoot” shoes with minimal support, but have helped me build up my lower leg muscles for faster, more efficient running.  For longer distances greater than 3-4 miles, I use the Saucony Kinvara to provide more lower leg support during higher mileage.  These are a “minimalist” shoe, and therefore provide slighly more heel cushion without the bulk and weight of a regular running shoe.  These seem to have last much longer than my Nike Free’s, which felt good too, but wore out very quickly.

 

Kindle Fire

My new Christmas toy from Mom and Dad.  Love having my books on the go, with the option of internet access.  However, if you’re looking for more internet speed and capability, go for the iPad.  This is truly a Kindle first, with web access, not a computer.  Since I already have a MacBook, this was great for me

 

Lululemon Destined for Greatness Duffel

This bag will change. your. life.  I use this bag to take to work daily.  It holds my stethescope, workout clothes, shoes, Kindle, wallet, laptop, phone, lunch, water, chocolate, EVERYTHING.  And there seriously is a labeled “spot” for everything you can think of.  It even has straps to hold your yoga mat if you’d like.  Since I need to have so many things packed with me to go from work to CrossFit, to wherever, this bag fits everything without being bulky and somehow never getting heavy.  This also makes a great carry on bag for traveling.  IN. LOVE.

Tofu – It’s What’s For Dinner

Ok someone please buy me one of these.  I feel like I am completely negating any positive impact eating a plant-based diet may have on my carbon footprint by using half a roll of paper towels to drain my tofu every time I make it.

makes so much more sense.

So, dinner tonight was yet another delicious recipe from Mama Pea‘s cookbook.

Teriyaki Tofu.  Served with a brown rice/red quinoa mix and edamame.

So good.

Would you guess that this whole meal took under 30 minutes to make…including homemade teriyaki sauce, pressing/marinating tofu, and ALL?!  Let me tell you, healthy food and convenience CAN be used in the same sentence and if you seen my general lifestyle, I do not have time to be slaving over complicated meals.  Nor do I eat your typical “fast food”.  But yet, my meals are fast, nutritionally balanced, awesome, and husband-approved.

What else could you ask for? (Besides Mama Pea’s cookbook.)

 

 

Latest and Greatest

New blog style.  New job.  New house.  New opportunities.  New beginnings…..and almost a new year!  Now that we’ve settled down a bit in the Dondero household,  I’m back to sharing fitness and lifestyle inspiration, delicious recipes, and entertaining you with the general rediculousness of my life.  Your welcome.

Today's Yogi tea bag

What I’m Reading

I often have ADD when it comes to reading, so I am almost always reading more than one book at once.  I am constantly talking myself out of buying more books to read, convincing myself I need to finish the one (or 10) I’ve started before I can buy a new one.  Realistically, I should probably own stock in Barnes and Noble or Amazon (someone please buy me a Kindle!).

Anyway, here are some great books I am in the process of reading…and I am always looking for new ones if you have any to suggest! Also, I have a variety of types of books that I am reading, depending on my mood.  Hence the categories below.

 

Summer is the best time to curl up with a book at the pool or on the porch, or after your workout of course! (all book images from Amazon.com)

 

Educational read:

A great read about sustainability of food and land resources.  If you like local food, farmer’s markets, and eating a well balanced diet, this is a very cool read.

Mindless read:

If you have never read a Chelsea Handler book or seen her show, go out now and do so.  This. Is. Hilarious.  Like ‘pee your pants’ hilarious, and a quick read.

Storyline read:

This gal was originally homeless, and through hard work, dedication, and a love for learning, she found herself applying and being accepted to Harvard University.  I think she was on Oprah at some point if I remember correctly… Very interesting and empowering story about working with the hand you are dealt in life.

 

Hobby read:

Interested in barefoot running, or just how to rid yourself of running injuries in general? A must read.  I listened to the physical therapist who treated McDougall speak at the last ACSM National Converence in Denver, and I was so enlightened!  Lots of concrete, well-researched evidence on the benefits of proper biofeedback during running.

 

 

All are great so far.  I also highly recommend any of Michael Pollan’s books, especially The Omnivore’s Dilemma: A Natural History of Four Meals.  I “read” this on Audiobook during my crazy commutes and this has become one of my favorite books.  An incredible, eye opening read!

 

That’s it! I have so many more great books I can recommend, especially geared toward nutrition, exercise, and proper recovery.  Anyone interested in a fitness/health themed book post? Let me know.

A Katie Original Recipe

Whew. You would think with a day off I’d be relaxing by the pool.  Negative.

Between doing errands, cleaning up the apartment, and taking the dog out (yes, this was a time consuming activity) I’ve been rather busy all day.  But alas, when I am busiest, I am also the most creative in the kitchen.

Hayley, I stole this from you. Love it. Thanks

Anyway, here’s the skinny on the dog monster:  Finn got back from vacay and has been wimpering and crying about his little paw. Even though we know he is usually just a big baby, we took him to the vet (twice).  First antibiotics to get rid of any infection in his poor little paw, now low dose steroids and antihistamines to get rid of said paw irritation.  Now I have a puppy on steroids.  Great.

Anyway, the vet said to expect increase in appetite and thirst.  This dog has not only wolfed down any food that is put in front of him (which is actually unusual for him) but he has also drank about 6 gallons of water today.  Which means he subsequently has to pee out that water.  Which means I have been seeing this adorable fuzzy face crying by the door about 3 times an hour today.

Good thing we finally got that potty training thing down.

SO…In between all this, I have concocted a fabulous dinner for hubs and myself.

I’m going to call it: SPINACH ARTICHOKE AVOCADO TOFU WRAP

Here’s what you need to know.  It looks like this going into Adam’s lunchbox tomorrow (which also means it’s a keeper recipe):

sorry for the bad cell phone picture lighting

And here’s what it includes (from bottom of wrap to top, layered):

• Whole Grain Tortilla (warmed)
• 1 Tbsp. Goat Cheese spread across tortilla
• 2 slices Honey Lime Tofu (recipe below)
• 3 Slices of Avocado
• 1 Tbsp. homemade Spinach Artichoke cold dip (recipe below)
• 1 slice tomato

Can you tell I’m not a food blogger? Wrap it up and enjoy!

Honey Lime Tofu

Even Adam is a fan of this tofu and requested me to make more.  So don’t be afraid of the ‘fu!

Ingredients:

1 Package sprouted Extra Firm Tofu (sliced into slabs, drained and pressed)

2 Tbsp. Tamari or Soy Sauce

1 Tbsp. Honey (I used TJs raw honey)

2 Tbsp. Lime juice

Whisk together tamary, honey, and lime juice in a shallow dish.  Put tofu slabs in marinade and let soak for about 30 mins. in the fridge, flipping over once if needed.  Broil tofu for about 6-7 minutes each side.

Homemade Spinach Artichoke Cold Dip

This was made as a simple and quick version of Spinach and Artichoke dip.  I love Spin dip but I am way too impatient to make the hot version, plus it’s not that good for you.  Here’s the lazy girl’s version that is much healthier.

Ingredients:

5-6 canned artichoke hearts, drained (I used Trader Joe’s brand)

1 small container (5 oz) Earthbound Farm Organic Baby Spinach

1 Tbsp. Veganaise (or light mayo if you prefer)

1 heaping Tbsp. Goat Cheese

2-3 Cloves of garlic, pressed through a garlic press

Sprinkle of grated parmesan cheese (optional)

Throw all ingredients except for spinach into the food processor and pulse for a few seconds.  Then, add in the raw spinach handful by handful and pulse again a few times so that it mixes in without making a paste out of the entire thing.  (Technical process, I know.)  You can heat it in the microwave with some cheese on top if you’re feeling fancy, or you can just spoon directly into your mouth.  Your choice

Run.

As my Annapolis 10-Miler training commences, I start to prepare for my last two big races of the year:  The A-10 and the Nation’s Triathlon.  Both of these races will require a lot of training sessions, the majority of them being running intensive.  There will be good days and bad days…hot days and hotter days…but the more I remember to enjoy the ride, the better my running and my mind will be.

Kristin and me after completing the B&A Half Marathon 2011

The most important thing to remember when training for a big race is just to get out there and listen to your body.  Maybe its a shorter run because your body is not feeling that 5 miler.  Maybe you’re feeling awesome and you add an extra mile to your planned 6 miler.  Whatever the day brings, listen to your body and accept what it is telling you.  As long as you get yourself out on the road that day, you have done well.  Sure, there will be difficult runs and easy runs….but accept that difficult runs are supposed to be difficult and that they have served their purpose in bringing you closer to your goal.  Don’t skip, but rather enjoy the easy runs and be grateful for your body’s ability to be out on the road and running.  Those easy runs are serving just as important of a purpose as the hard runs.

Cherry Pit 10-Miler

Running helps in your understanding of your body and mind.  A better understanding of these can help you decide when its best to push through a tough workout and when its time to slow down.  The more you listen to your body, the more you realize when it wants exercise, and when it needs a break.  Learning to listen is half the battle, and forces you to become more in tune with your body’s needs as opposed to your mind’s wants.

Take Flight Triathlon 2009

Most importantly, all these running lessons apply to life in general as well.  I think running and exercise makes me a better person in general.  I believe that exercise and is an essential part of a person’s well being.

Image from Mizuno

Here’s a great article on a similar topic that I would love to share with you. 10 Life Lessons from a Reluctant Runner puts it in perspective.  This is about running, but I would argue that it could be applied to any form of exercise.  You don’t have to run everyday.  You don’t even have to run for long.  You don’t even have to consider yourself a “runner”.  You just have to get out there, keep trying, do your best, and don’t let excuses get in your way.  You might even find that you like it.

Work It

Practice Makes Perfect. I’ve been making some good progress on my power lifts lately and my pullups.  So today I decided to show you a small montage of what we’ve been up to lately at CrossFit.  Did you sweat today?

Adam doing a Kettlebell swing

Running between exercises

The 4:30 Crew

Single Arm Kettlebell Snatch 21-15-9

Close-up

4:30 Crew doing Power Cleans on the minute for 10 mins.

 POWER CLEAN PROGRESSION PICS:

Beginning of a Power Clean (foreground - Me, background - Ashley)

Hang Stage

Triple Extension

aaand catch!

P.S. – Annapolis 10-Miler training kicks off July 10th…excited to get back to some distance running!

I’m Baaacckk!!

Oh my GOSH do I owe you guys a post or 10!  Here’s some highlights of what I’ve been up to the past 3 weeks!

• Heather and Sam’s Wedding – Athens, GA

The fam at Heather and Sam's beautiful wedding

• MURPH. (Memorial Day CrossFit Workout) RUN 1 mile, 100 pullups, 200 pushups, 300 squats, RUN 1 mile again.  To see the history of the real “Murph” for which the workout is named, click here.

• American College of Sports Medicine Conference 2011 – Denver, CO

Denver, CO

• Race for the Cure 5K – Washington, D.C. – My client, a breast cancer survivor, raced this with me and had a PR time!!

• ZOOMA 10K – Annapolis, MD – Hilliest 10K to date, no PR, but still a great race with great friends and ZOOMA ambassadors!

Ashley, Me, and Kaitlyn

• Most Awesome Vacation Ever! (Charlotte, Asheville, NC and Charleston, SC) – included MetroDash, wakeboarding on Lake Wylie/Catawba River, eating at a vegetarian restaurant, biking everywhere (Mount Mitchell -highest point east of the Mississippi!, Mt. Pleasant, Sullivan’s Island, Isle of Palms), beach time and weddings!

Top of Mount Mitchell! hardest bike ride of my life!

Adam at one of the other views on the way to Mt. Mitchell

My veg meal - zucchini manacotti with spinach pesto (raw, vegan, GF)

Adam's veg meal - veggie burrito and side salad

Homemade Kombucha tea!! mmm

Finn at the beach, laying in a freshly dug hole

Finn dug holes all around the umbrella

Man's best friend

Such a happy dog!

Finn loves king sized hotel beds

Riding in the back seat of the truck

Beautiful Charleston harbor and the Cooper River bridge

• Elyse and Chuck’s Wedding – Charleston, SC — Pictures soon!

No wonder I haven’t had any time to post!  Whew…back to reality!

10 Healthy Living and Eating Tips

1. Sweat every day.  Get your body moving everyday.  Some days can be more intense than others, but it’s important to keep moving.
2. Count your veggies.  I had a running friend who used to say she was a walking V-8 bottle, always focusing on the amount of servings of veggies she was getting.  She would count her servings of fruits and veggies to make sure she got in the recommended amount each day (2-3 servings fruit, 3-4 servings veggies by the way), and then work her meals around those.  Obviously proteins, fats, and carbohydrates are important too, but we don’t seem to be lacking on those here in America, so if we focus our attention on the vitamins we’re getting through real food, the rest will come naturally.
3. Strength train.  Are you a cardio queen trying to lose weight?  Yes, cardio will burn the most calories and give you the best burn for your buck, but weight training is equally as important.  Building muscle helps you raise your resting metabolism so that you will essentially burn more calories doing everything else you do.  Also, muscle gives your body a little shape and tone and allows you to be more efficient during those cardio bouts. If you’re clueless on proper form, take a Body Pump class at the gym, which leads you through a set routine, or hire me .  Hehe.
4. Mix it up.  If you’re bored with working out, its probably because you’re doing the same thing way too often.  Take a new class, switch up your routine, or kick your weights up a notch.  The body is extremely adaptable and if your mind is bored, your body was probably bored a long time ago.  The best results happen when your body is outside its comfort zone.
5. Start with a good breakfast.  Include some complex carbohydrates and protein, and possibly some fruit if you’re still hungry.  This combo will keep you full, and set a good tone for your eating the rest of the day.  Try oatmeal with banana and scrambled eggs.  Check out some of my links over on the Blog Love sidebar and you will surely find some creative, yet simple eats that are made for those on the go!
6. Write it down…occasionally.  I personally HATE writing down my eats.  But if you’re not seeing results, try writing all your food, eat times, and portion sizes down for just 3 days.  If you’re not sure about portion sizes, look up the calories and write those down too.  CalorieKing.com is a good resource for this.  This should give you a good idea about where you stand in your calorie budget, as well as what unneccessary things you might be grazing on randomly.  Make the necessary adjustments and get yourself back on track.  If you have to write down those 5 pretzels you might think twice about if you really needed them.  Note: if you do better electronically, here are a few good sites for online food journaling and figuring out your daily caloric needs: Fit Day, The Daily Plate
7. Ask for help.  If you’re having trouble leading a balanced workout or eating life, look for a professional to help you, even if it’s only temporary.  You can use ACSM’s ProFinder to find an exercise professional, and find a registered dietician here.
8. Set a goal.  Goal setting can be for all aspects of your life.  It helps you to stay accountable, feel accomplished, and work hard towards something that matters to you.  Follow Lululemon’s Goal Setting tips – a great resource.
9. Drink water.  Lots of it.  You should have at least 64 oz. of water per day, and more before and after working out.  Water obviously helps you to maintain hydration, but also helps your body systems to work properly and efficiently.  Also, its a great way to keep your calories down during the day by not drinking your calories.
10. Take a day off.  Work hard and eat well 90% of the time.  Save your cheat days and rest days for special occasions. Enjoy your cookie, your beer, your birthday cake, whatever.  Give yourself a little break, and enjoy it.  Then get back on the wagon

Lululemon Manifesto - www.lululemon.com

A Good Kick in the Pants

Hi everyone, I just had to do a quick post about this article Ashley found on a great website called CrossFit Lisbeth.  Lisbeth Darsh is the director for Social Media at CrossFit, Inc. She’s one tough gal and will give it to you straight – no B.S.  Here is her awesome article called No Damsels in Distress which I absolutely love.  It’ll give ya a good kick in the pants.

photo/logo courtesy of CrossFit Springfield

Speaking of a kick in the pants, here was our Workout of the Day today that we did in the pouring rain.  Sweet life.

Warmup: 400m run, shoulder stretches

Skill WOD: find 3RM push press

WOD: As Many Rounds As Possible in 20 mins. of – 400m run, 7 muscle ups (or ring dips as the scale down)

Cooldown: Foamroll, stretch, drink lots of water

Happy Tuesday!