#HHDay15

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS -Happy Holidays!

PPS – Click here to see how to do the exercises

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Merry Fitness

If you go solely by Facebook standards, our family is only one that hasn’t already decked the halls for Christmas.  I mean it’s not even DECEMBER and I’m starting to feel the pressure.

Speaking of pressure – see how easy it is to pivot-  I know the holiday hustle and bustle are the Numero Uno reason that people opt to ‘take a break’ from their fitness and healthy eating plan.  I get it.  As much as we all know I prefer to shelter in place on most evenings, I’ve got three nights of parties in a row and on that third night there are two that I’ll be attending.  So yeah, I understand the idea of skipping workouts or indulging in some or many goodies.  I mean, I’m not a monster.

So if you’re faced with a lot of extra responsibilities, events, activities, etc. there are a few things you can do to have a Merry Fitness.

  • Let December be a “conditioning” month and plan 3 or 4 workouts a week and let that be your benchmark.   Don’t worry about how long each workout is.  Just start conditioning yourself to hit that many days.
  • Grab a calendar and figure out how many events you have in the coming month or so.  Lunches, pot lucks, cocktail parties, holiday extravaganzas, holiday dinners, cookie exchanges, etc.  Add that number up. Ok, say it’s 25.  Most people eat 4 times a day so if you multiply 4 x 31 (days in December) you get 124 meals.  So out of the 25 parties you are attending, you popular person you, there are 99 opportunities to eat right.  I know, mind blown.  So here’s how to go into it.  You have a party at night and you want the piggies in a blanket or the cocktails or prime rib or all of it.  Sure, whatever, no judgement.

Step 1 – exercise first thing

Step 2 – drink a lot of water, all day long

Step 3 – eat a healthy breakfast, lunch, mid afternoon snack and maybe a little healthy something, something before you head out

Step 4 – enjoy

  • There’s 2 schools of thought on your favorite holiday foods;  take the power out of the food by reminding yourself that this won’t be your last and final chance for pie EVER,  or make space for your favorite holiday foods and enjoy them.  I’ve tried both approaches and I’ll tell you that I’m in the second camp.  I like my holiday treats around the holiday.  But, (or butt) they have to be in moderation.
  • Schedule a race or event in March.  This will give you something to work towards (after your December conditioning month).  January is kind of a let down as the bills start rolling in and the decorations come down.  Keep some spark in your workouts by having a goal.

Ok, that’s it!  3 simple tips to help you stay on track.  You can also join the Holiday Hustle that kicks off December 1st.  It’s 25 daily workouts that only take 8-18 minutes a day, depending on the workout.   Check back for details in, Yikes, 2 days!

Now go run!

Keli 🙂

PS – We’re trying to grow the community so please share this post with anyone looking for some extra motivation, TLC or a kick in the you know what!

 

 

 

The Daily Dozen

I’m a big fan of Dr. Michael Greger.  He’s a physician, author, and internationally recognized speaker on a number of important public health issues. His nonprofit, NutritionFacts.org is a science-based, non-commercial website to provide free daily videos and articles on the latest discoveries in nutrition.  If you’re an information nerd like I am you’ll find this stuff fascinating.

In his book “How Not to Die” (http://NutritionFacts.org/book) he shares his “Daily Dozen”, which is Dr. Greger’s list dentifying the healthiest, nutritious foods to eat and how many servings of each we should try to consume every day.  (Technically there are 10 foods but he includes water and exercise and 11 and 12).

He also has a free app, Dr. Greger’s Daily Dozen that you can download (for iPhone and Android phones).  I use it as a reminder to include these healthy foods/habits every day and some folks actually check off the boxes available to track their servings.

It’s a simple way to be mindful of what you’re eating and helping you stay on point. And I like simple.

Now go run!

Keli 🙂

 

 

 

 

 

 

 

 

 

 

A Fun Fact

A study published in The New England Journal of Medicine has shown that healthy eating and exercise habits can substantially cut the risk of heart disease events, even in people who inherit high risk for these events.

The researchers looked at four studies involving 55,685 participants.   Among participants at high genetic risk, a favorable lifestyle (no current smoking, no obesity, regular physical activity and a healthy diet) was associated with a 46% lower relative risk of coronary artery disease than an unfavorable lifestyle.

In English this means that no matter what crap genetic cards you were dealt, you have the power to change your destiny.  And that, my friends, is a very good thing.

Now go run!

Keli 🙂

A Simple Swap

Our family loves Mexican food so Taco Tuesday happens a few times a week.  But with this whole plant-based thing I’ve got going on I had to find an end-around to the typical ground turkey or beef or grilled chicken.

Say “Hey” to my little friend the garbanzo bean. (Insert fancy music).

Garbanzo beans (also called chickpeas) are a legume and are very versatile.  They can be mushed, mashed, smashed, chopped and roasted, adding texture and a nice flavor to any dish.  Plus they pack a lot of oomph.  A half cup serving will get you 6 grams of fiber, 7 grams of protein, magnesium, iron, folate and a serving clocks in at only 120 calories.

The sodium content in regular canned beans can be high but you have options.  Rinse regular beans well before using, buy no-salt added beans or set a pot of water to boil and cook your own from dried.  The latter being my favorite method because the beans stay firmer.  More firm.  But for quick and easy, canned works.

So what to do next?  How do you make garbanzos work in a taco? Well, like this.

  • Garbanzo beans (1 can or 1 cup cooked)
  • 1/2 onion diced
  • 2 cloves garlic
  • 1/4 cup cilantro
  • 1 can diced tomatoes
  • 1 small can diced green chiles
  • Cumin, Garlic Powder, Red Pepper Flakes, Salt and Pepper
  • olive oil – 2 tsp
  1. In a heated skillet or cast iron pan add the olive oil
  2. Add the onion and garlic, saute for about 3-5 minutes.
  3. Add garbanzo beans, saute for a few minutes.
  4. Turn off the heat, transfer garbanzo bean mixture to a bowl.
  5. Take potato masher and, well mash them.  If you don’t have a potato masher use a fork.  You want to break them up so they are crumbly in texture.  Don’t worry about the papery outer part of the garbanzo beans.  If you want to remove them do so as you mash, otherwise they are fine to stay in the mix.
  6. Note:  Mash, don’t mush.  You DO NOT want a paste.
  7. Set aside.
  8. Put your skillet or cast iron pan back on a  medium heat.  Add the tomatoes, chiles and spices to your liking.
  9. Add the garbanzo mixture back to the pan.  Feel free to add some water if your mixture seems too thick. Simmer for about 10 minutes.
  10. Sprinkle chopped cilantro on top and you’re good to go.

(You can also really amp up the flavor by adding a diced jalepeno pepper (where on earth is my tilde when I need it?) or a few chopped chiles in adobo sauce.  In a pinch you can even skip the spices and use a packaged Taco seasoning mix.)

Once the mixture is to your liking use it as a filling for tacos with brown rice, chopped cabbage,  green onions, radishes and avocado.  Wrap it up in a burrito or use it in a bowl.  Whatever works.

Now go run!

Keli 🙂

Hating on Heat

I don’t like to run in the heat and I definitely don’t perform well in the heat.  And this fact was confirmed in April at the Ragnar So Cal event.  I had 2 long legs, a 12.2 miler and a 9.8 miler starting at 2:00 pm and noon respectively.  Both runs were on sunny days with temps in the low 70’s.  Argghh.

For me when the temperature rises I slow down, take more breaks and then head-trip about it.  Why am I so slow? What’s wrong with me?  I should have trained harder.  The fact is, warmer temperatures do affect your running.   Especially if you haven’t been running in the heat.

It’s all about the training.  How does a runner get faster?  You run faster.  Same thing with heat.  To get better in the heat you have to train in the heat. Sound advice, right?

So with summer around the corner I’ve decided to take on the heat and, well, run with it instead of against it.  Not, all of my runs will be in the middle of the day but I’ll start adding some shorter runs then gradually build up.  We’ll see how it goes.  I’m confident that I’ll be able to do it.  I just have to do it.

So a Camelbak, and some serious sunscreen is in my future.

Now go run!

Keli 🙂