Fit2Flex*

SuperFit Soldier of Steel™ Workout

2013-06-19T07:13:00.000-04:00

Today I'm sharing with you a fun glimpse inside how Hollywood stars get into "Man of Steel™" shape and some SUPER tough routines to shake up your workout regime.

Full disclosure: this post is sponsored by FitFluential LLC on behalf of Soldier of Steel™.

The newest Superman movie AKA Man of Steel™ came out last weekend and Kyle and I were both a little surprised by how much talk we saw about in on our Facebook and Twitter feeds. Maybe because Superman movies in the past decade haven't been that great, but apparently there's something to this Man of Steel™. Kyle and I have a date scheduled for this weekend to check it out.

Before heading to the theatre we're obviously going to do a workout to be in tip-top superhero shape. Right? Probably not...but if we wanted to get ripped just like Henry Cavalli did for Man of Steel™ we could do that. Take a look.
Mark Twight is the Hollywood Celebrity Trainer behind the workout and he's no joke. He trained the guys for the movie 300. Hello there.

Mark Twight, Man of Steel™, and the National Guard have teamed up to make these workouts available to you. Clark Kent needs to be strong and so do the brave men and women of our National Guard.

Visit the website to get not just one workout, but you can download a month of workout's from the Soldier of Steel™ Transformational workout. The month of workout's is build using 23 different exercises. Here's a look at the split jump, which I always curse when Kyle makes me do. Especially with a 24 pound body bar on my back.

Some of the exercises are a little similar to cross-fit or functional training, which isn't really my thing. I would modify the exercises to my preferred form and make sure that I was focused on a smooth, controlled movement. What I do like about the moves, however is that a lot of them can be done at home. Perfect for busy summer schedules.

If you take the workout to they gym ,give the plank pull a try. This is a move Kyle makes me do regularly and it is tough even with just body weight. Using the squat rack, put your feet out in front of you and pull your chest to the bar. I do mine with an underhand grip.

If you're looking for some superhuman inspiration this summer look to the Soldier of Steel™ Workout. Be warned - if sweat is your kryptonite, these workouts are tough. Do only the moves you can do with proper form and aim to get stronger and push harder each session.

Have you seen the new Man of Steel™ movie? Do you want to?
What superhero would you most want to workout with?

Love and it's a bird, it's a plane,
Carissa & Kyle

Why can't we have a wine party on Monday?

2013-06-17T22:30:00.000-04:00

I talked with grumpy cat this morning and I have a feeling this week is going to knock me out.

I have two weeks left in my community dietetics rotation and to be honest the place I'm at right now is not my favorite. I'm doing a lot of listening and observing and if you know me...that's not my thing. I wanna talk and do and dance and make jokes. Not here my friend. Serious town. Two more weeks in serious town. I got it.

I started my day with a full body workout. Sunday was my off day from training, so I felt recovered today. Kyle then made it his mission to erase that feeling with sweat and pain. Mission accomplished.

Here's a look at my workout:
Superset #1:

Drop Set Hammer Squat (7,7,7) dropping 20 pounds each 7
Leg extension machine with 8 second negative - 12
10 back lunge right leg, 10 squats, 10 back lunge left leg, 10 squats with 24 pound body bar
Hamstring curl machine - 12-15
Repeat

Superset #2:

Bent over row with holds on the even numbers - 12
Heavy Shoulder Press - 6 reps (10 second rest), 5 reps (10 second rest), down to 1
Around the clock push-ups on the box - 30 seconds
Repeat

Superset #3:

21's on close grip pull-down
Tricep skullcrusher with body bar - 12
Abs (that I don't remember - I was wiped out by this time)

While Monday is a total bummer, we had fun on Saturday night.

Taina hosted a girls night wine party at her house. She is an amazing hostess and had a great set up of appetizers and specialty drinks.

We had cheese, meats, mini ravioli, and my favorite brie in crescent rolls! (While the girls hung out, Kyle and his cousin were banished to a bar down the road. Hence his appearance in the "selfie" above.)

The party was run by The Traveling Vineyard and after a snack and some chatting, we got to taste 5 different wines.

The wines are smaller brands that are from all over the world. So you won't find them in the typical grocery store. My favorite was the Santorregia, which was a baby Tuscan blend. Most of the ladies preferred the sweeter whites and reds, however I enjoyed the bold red.

We spent the rest of the night chatting and playing some fun "Name that Celebrity" games. I excel at these games and I also have a great memory of what celebrities used to be married. Hmmm...

Thank you Taina for having us and being an awesome hostess!

Finally congrats to our Target gift card winner Audrey D! Please email us at info@Fit2Flex.com your address so we can send the card on its way!

I hope you all are having a positive day!

What's the best thing you've got going on this week?

Have you ever been to an in-home wine tasting?

Love and Full House,

Carissa & Kyle

FRS Healthy Energy + Giveaway

2013-06-17T00:00:00.000-04:00

We all have days when we need that extra "boost". A little energy jolt to get us through the day, push up past our workout, and keep us moving on. But if I fuel my body with healthy foods, then I need to boost it with healthy energy. Through a partnership with FitFluential I was able to try a sample pack of FRS.

What is FRS? It's a line of healthy energy drinks, mixes, and energy chews. You may have seen an ad like this before. (wipe your drool).
I first heard about FRS from one of their dietitians, Rikki Keen. She spoke at the Orlando Dietetic Association meeting. She's an awesome sports dietitian and triathlete. She works with young NFL hopefuls, college athletes, and triathletes. So if someone with those credentials says something is good for you...I'm listening.

Need more proof of the science? FRS was originally developed with patients undergoing chemotherapy to help give them energy.

What makes FRS special is a blend of antioxidants, vitamins, green tea extracts, and quercetin. Big word..funny spelling, huh! Quercetin is a powerful antioxidant found in the skin of apples, grapes, and blueberries. Now you'd probably have to eat a bushel of apples to get the benefits packed in one can of FRS. What the quercetin does in a round about way is stimulate your body to provide energy. The energy comes from you. Not sugar. Not caffeine.

Kyle doesn't drink caffeine. He rarely has coffee and he never takes those pre-workout energy supplements, because he's very sensitive to caffeine. Guess what he can drink however with no ill side effects? FRS! So now you know it's Kyle approved.

I had an FRS before the Gasparilla Half Marathon in 2012 and ran to a PR!

So we know that FRS is an energy drink that's good for your body right? Well now I'm telling you that it's delicious. They have full calorie and low calorie version of the drinks. I am in love with the Orange. Full calorie because when I need energy I go hard.
Other flavors include apricot and low cal orange, wild berry, peach mango, and citrus pomegranate. I stick to the orange and low cal orange flavors. They're my faves.

They also have chews, which are a perfect pre-long run or bike snack. Energy and free radical scavenging antioxidants abound. FRS makes protein shakes too, which I'm thinking about trying for my post-workout drink for my early morning training runs. These weren't in my sample pack, but I'll let you know how I like them in a future post.

Hopefully Tim Tebow and I have convinced you to give FRS a try. This is a product that Kyle and I both use and will continue to use and I believe in it.

FitFluential and FRS and giving one Fit2Flex reader a chance to win a sample pack of FRS.

Use the rafflecopter widget (best viewed in desktop mode to enter).
a Rafflecopter giveaway
If you don't win, you can cry on Tebow's Patriot shoulder and visit GNC, Vitamin Shoppe, Kroger, Whole Foods, Walgreen, or FRS.com to try for yourself. You can get a $1 off coupon by visiting FRS.com too. Score for savings.

What flavor/product would you like to try?

Love and healthy energy,
Carissa & Kyle

Disclosure: This is a sponsored post. I received compensation and free product in exchange for an honest review. All opinions are my own. I am responsible for running the giveaway, but all product will be provided by FRS.

Sandwich Randomness

2013-06-15T22:00:00.000-04:00

This week I missed my "Friday 5". I'm sure you noticed and I hope you made it through the day. Since I have an affinity for sharing random things with you, I bumped my 5 random loves of the week to the weekend. What's going on with you?

1. Bradley Cooper
We (Kyle and I) are big fans of Bradley Cooper. Yes, both of us. For some reason the "A-Team" may fall in my Top 12 movie list. Who likes that movie that much? ME! Friday night Kyle and I spent a wild night watching Housewives and then the Actor's Studio with Bradley Cooper. Did you know he was actually a student there. Fact. Kyle had a revelation about why he likes Bradley Cooper after the show. Are you ready for this? It's epic. Bradley Cooper reminds him of Tony Romo. I can't make this stuff up. I love it. Do you agree? Hilarious

2. Compression Gear
I love running compression sleeves and socks on my longer runs. I wear them on long work days too. I think they look cool. They do. I was happy to see an article yesterday saying that there actually is a recovery benefit to the compression. Pink spandex all around!

3. Sandwich Time
Pressed sandwiches are better than cold sandwiches. Yes? No?

Kyle and I have started a random tradition of having weekend pressed sandwiches. And it's always the same sandwiches. I have deli chicken and cheddar with horseradish and he has roast beef, cheddar, and horseradish.

4. Blurred Lines
My running "selfie" skills need work. This week I ran 8 miles with my MarathonFest training group weekend. I wish I could say we're going so fast that we're blurry. We did 8 miles in 1:15 and a 9:29 pace.

I changed pace groups also. I jumped up to a group with a 4:10 marathon goal that does not do walk breaks. I want to be faster, so I'm hoping the push of maintaining a pace without the walks will help me. My mental game is what kills me on long runs, so I'm going to work on being more uncomfortable and holding that pace. I also really like the welcoming vibe of this group.

5. Miss USA
Sunday is the Miss USA pageant! Will you be watching? (Fact: the current Miss USA was actually last year's 1st runner up, because Miss USA (formerly Miss Rhode Island) went on to win Miss Universe.

As a former pageant girl, I am sad to be missing the "big event". I have a rehearsal at Disney for some opening ceremonies we have over the next few weeks. Check out these posts I wrote in the past about what I learned from pageants and the Miss USA bodies.

I hope you are having a wonderful weekend! Next week is going to very busy here, but we have a new giveaway starting Monday and our Target giveaway is going on until Sunday night.

Who's your family's favorite actor/actress?
Pop quiz - what state will win Miss USA?

Love and Donald Trump,
Carissa & Kyle

Garmin Grief

2013-06-13T07:04:00.000-04:00

We run for the love of the sport right? The endorphins. The fitness. The joy of the pain. Then why is it literally an unfathomable thought for me to train without my Garmin?

Sure I can do an easy jog without my Garmin, but a tempo run? 5k? Mile repeats? Don't wake up me unless I know precisely how fast I'm going. I'm that girl. James calls me Rain Man.

Last Saturday my much beloved Garmin Forerunner 305 "fell and it couldn't get back up". I'm looking at it sitting incapacitated on my desk. I shall shed another tear for you Garmin Forerunner 305. You brought me to a sub-2 half. I am forever grateful.

Rest in peace sweet Garmin.

Being the type A runner that I am, I asked advice (thank you Andres) and headed to Track Shack Monday to pick up a Garmin 610. It was expensive, but had all the features I needed.

I took my Garmin for a "test walk" on Monday night and this happen. Totally frozen.

I held the power button and it came back to life. Tuesday I ran 4 sweaty miles and it held up fine.

Thursday morning I woke up at 342. YES 342 AM! We had a MarathonFest training session and I'm trying this whole "be dedicated and improve" strategy. Today was a 5k time trial and I really wanted to see where my fitness level was at.

I like to awkwardly wave while sitting at stoplights.

About 45 minutes before the run I had 3 tropical whey Healthy Bites for about 15 grams of carbs. This is a low amount, but my body wasn't ready to eat at 4:15am.

I did a slow 10+ minute warm-up mile and I was sweaty (hello humidity) and ready for my time trial. I personally love/hate 5k's. They hurt. The whole time. You can't stop and they hurt. Did I mention they hurt? I thought I could PR today, but I also didn't want to do something silly and push so hard I hurt myself.

Mile 1 - 8:18
I felt good and I tried to make sure my pace didn't creep above 8:30 or below 7:59. Just breathe kid. That's what I call myself when I run.
Mile 2 - 8:11
Now I had to run faster. I didn't want to but it's a 5k. You have to. I tried to focus on breathing and my form.
Mile 3 - 8:01

I started my Garmin late so it says 3.07 and a sub 25 min race. That's a big goal of mine, however the clock was about 25:10 when I crossed. My previous PR from the Windermere 5k was 25:30 so I'm stoked. It's 6am and I'm thrilled. Thank you endorphins.

The deal with my new Garmin, however is that the battery read low before I started my run. I had only had it on for maybe 60 minutes before that. That plus the hard freeze the other day make me very leery. I"m thinking of exchanging it. There's also a Groupon for the 310XT, but I already paid for this one. Thoughts?

After the run, I finished with a 1.5 mile cool down then had a protein shake in the car.
I'm feeling very accomplished, but let's see how long this zero dark thirty wake up thing can continue. I work at 2pm today, so I'm seeing a nap in about 45 minutes.

What's the earliest you've worked out?
What do you when something you bought isn't working right?

Love and quick turnover,
Carissa & Kyle

Shingle Creek Staycation

2013-06-12T12:52:00.003-04:00

Nothing beats a wonderful staycation. Relaxtion. Pool time. Comfy bed. Good eats.

If you've been reading Fit2Flex for a while then you know how much we love Rosen's Shingle Creek resort in Orlando. We got engaged there, we went in 2011, we went in the rain in 2012, we celebrated a family Christmas, I went to a baby shower there last month, and Kelsey is getting married there in December 2013.

So how do you know when you go somewhere too much? This happens.

We love it! I would like to live there. Thank you.

Saturday morning I ran with MarathonFest and Kyle trained at the gym. Then I met him, we dropped off a birthday gift for our friend's 1 year old, and headed to Shingle Creek. I knew afternoon thunderstorms were a strong possibiltiy so I didn't want to waste any sunshine.

We found to chairs at the adult pool and ordered a libation. I specifically brought Nuun with me so I could try making a lower calorie drink with it. I added a cherry limeade Nuun to vodka, lime, and seltzer. The verdict? Very, very good!

We spent about an hour in the pool and then the hotel had to clear the area due to weather. Ummmm yeah, that was a good idea.

Since I had been up since 445am, a nap sounded like a perfect idea. I woke up refreshed and ready for dinner at Cala Bella their Italian restaurant.

We had heard they added some new menu items. Our waitress suggested their new appetizer platter so we decided to try it. It was massive! I was not expecting this much food. Calamari, bruschetta, meatballs, and antipasto. We were so full I could barely eat my dinner. It was Kyle's first time trying calamari and he liked it. Said it was like popcorn shrimp. Ha!

For my entree I had the snapper which was topped with olives, capers, tomatoes, and a little chili spice. I enjoyed it very much and saved half for Monday's lunch.

Kyle had the New York strip and pasta that he raved about.

We ended our meal with some red wine and headed off to bed.

Any guess what we did Sunday morning? If you guessed breakfast buffet at Cafe Osceola then you are right and we are predictable. I had a coupon from Restaurant.com so our buffet was $17 for two.

I had three plates. I started with scrambled eggs, grits, biscuits and turkey sausage (that I didn't eat). Plate two was more of the same with ONE piece of bacon and some fruit to round it out.

Once stuffed we waddled to the pool for a little more sun.

Thank you again to Rosen Shingle Creek for being awesome. If you live in Orlando or visit we totally think you should go....and invite us!

What's your favorite weekend place?
Last time you were at a breakfast buffet?

Love and my happy place,
Carissa & Kyle

Don't forget to check out What I Ate Wednesday for more food and fun recaps from around the blogging world!

Affordable Workout Gear with C9 by Champion and Target + GIVEAWAY

2013-06-11T10:29:00.000-04:00

Disclosure: This post is sponsored by Target. All thoughts and opinions are our own.

Target is a place you might already flock to for groceries, toiletries, shoes, toys...whatever. But did you know that Target has awesome workout clothes too?

Yup! It's a fact and today I'm giving away a $25 Target gift card so you can find out yourself.

I joke that Target is my happy place, but it's true. The Target close to my house closed, so when I take the 18 minute drive (with tolls) to the closest one I make it an event. I get my Starbucks, I browse the dollar bins, I check out the clothes, and I finally mosey down to the grocery section with a collection of random items in my cart. And I love it!

Target has affordable clothes that look great and hold up. I recently had a chance to take a closer look at the c9 by Champion workout apparel and I liked what I saw.

We all have different preferences when it comes to workout gear. I liked that the c9 line had a lot of variety in terms of fabrics, coverage, and sport. I was pulled into the running gear and workout attire, but there were golf shirts, fitted tees, visors, socks....you name it. They also had running skirts for those of you who love to run in those.

They had your workout essentials including workout pants that came in all sizes and lengths. Tall/short girls have to love this!

They also have some fresh new styles and bold colors. This shirt is just like a tank I have from a very high end workout apparel store (that may or may not start with an "L"). The shirt and sports bra are attached and the breezy fabric is perfect for summer.

Layered tank with bra - $22.99 (on sale that day for $19.99)

My favorite piece is their cardio tank. It's a fitted shirt made of spandex with a built in bra. It's the blue top I'm wearing and I also bought one in black. The cardio tank is $16.99 and the matching fashion run knee tights are $24.99. Most of my workout pants are black, so I'm excited to have some variety.

It's extra special that Kyle managed to get the trash can in this picture!

The cardio tank is a perfect tank to workout in, but still look presentable enough to talk with clients at the gym or run a few errands. The extra bra is also a plus and makes getting ready easy.

C9 by Champion has a wide variety of shorts and I was happy to see running shorts with compression shorts underneath. Those started at $18.99 and the shorts I'm holding are $14.44.

Kyle wasn't totally left out of the fun. C9 by Champion has men's activewear too (however the women's collection is much more extensive and evolved). Kyle picked up a pair of men's mesh shorts ($8) and compression shorts($14.99) to wear under for his workouts. There will not be a pic of those. :)

Target's girls activewear is also pretty good too. One runner in my running group was sporting a c9 by Champion girls tank in XL this weekend. She said it fits perfect and is very breathable.

Now it's your turn to shop! Take a look at Target's activewear online and tell me what piece you would buy. Use the rafflecopter widget below to enter (best viewed in desktop version) or email us to enter.

a Rafflecopter giveaway What's your favorite piece of c9 by Champion gear? What piece would be on your wish list?

Good luck!
Love and see spot,
Carissa & Kyle

Content and/or other value provided by our partner, Target.

MarathonFest Training with Track Shack

2013-06-09T20:00:00.000-04:00

Running with a group is fun!

Saturday morning I woke up at the pleasant time of 4:45am to meet up with Track Shack's MarathonFest training group for the first long run of the fall/winter training session. I have never run with a group before and since I'm actually going to run a full marathon (again), I thought the group would be great on long runs. I'm also hoping to maybe get a little faster and push myself harder.

So early. So blurry. Why am I holding FRS?

Food note: I had half of a whole wheat bagel with peanut butter and coffee in the car on the way there. I fueled with 5 sport beans and the 4 mile mark. Post run I had an Evolve chocolate protein shake in the car.

There were over 100 runners on hand for the first weekend run and the paces varied from those shooting for a sub 2:50 marathon to a 12-13 minute per mile training pace and race walkers.

Coach Krystal checking everyone in.

I placed myself in the Kristi/Kimber group which trains at a 9:00-9:45 pace. I may "bump" myself up to the Ed/Seth group as the long runs progress, but we'll see. I do love this group and was very excited to be able to run with Victoria who blogs over at Running Peanut and my friend Lori too!

The group is made of runners training for different fall/winter marathons. We had the option of doing 4,8, or 10 miles. My marathon training program said 8 miles, so that's what I did. We did two 4 mile loops so those only doing the shorter run could finish back at the parking lot. There are also water/Gatorade stops set up to help us hydrate. This is a huge plus, because when I run near my house I often have to circle back to water fountains. I am not someone who is able to run with a water bottle.

Our group started off around a 9:00-9:10 pace. My first thought was, "Whoa this is fast", but Victoria explained to me that the 9-945 pace includes walk breaks. Today we ran 10 minutes and walked one. I was told that once we start longer runs we will cut the walk breaks on any run under 10 miles.

At mile 2 we had our first water break and something very tragic happened. Brace yourselves. This requires all caps. MY GARMIN FORERUNNER 305 DIED. It froze on the "loading satellites" screen and no hard reset or battery draining trickery has helped. I will be heading to Track Shack Monday to sadly buy a new one. RIP Garmin. You will be missed. (they no longer make the 305 hence my despair)

It felt so weird to not be able to look at my Garmin. I am such a number watching, "Type A" runner. I spent a lot of time chatting though and before I knew it the 8 miles were done.

8 miles - 1:14:44 - 9:16 average pace

With Victoria and Kristi post run.

I never really felt pushed at this pace, so I'm happy about that. I also would not have kept that pace alone, which is another good thing about the training.

The MarathonFest group meets three times a week. Tuesday are track workouts, Thursdays are tempo or hills, and Saturdays are our long runs. The training is about a 35 minute drive from my house, so there's going to be a lot of very early mornings. Kyle is annoyed that I'll be waking him up early. Apparently I'm like a "big brass band" in the mornings. I just tell him that it's all part of the running addiction. And boy am I addicted.

What running GPS do you use? Suggestions?
Are you loud in the morning?

Love and electronics,
Carissa & Kyle

Races I'm training for:
Southernmost Key West Half Marathon (use code F2F10 for $10 off)
Space Coast Marathon

June Bug Friday Five

2013-06-07T10:10:00.001-04:00

How cute is the word June Bug! It just makes me smile. Hello June Bug!

It's Friday and I'm hoping the weather holds up for a nice weekend for Kyle and I. I feel just drained this week from interning and trying to finish up a bunch of assignments. It will be nice to just unwind. Sorry for those of you being hampered by Andrea rain on the East Coast. We were soaked yesterday, but the sun appeared this morning.

Let's talk Friday 5. What's on my radar?

1. Healthy Bites
I made my first order of Healthy Bites from blogger Lindsay this week and they are delicous! So far I have tried the lemon blueberry and the chocolate chip. OMG I DIE! The chocolate chip ones are like little two-bite cookies that are good for me. Nom Nom. I bought them to use as fuel before or after my marathonfest training runs. The problem? Hiding them from Kyle.

Each bite has around 50 calories

2. RunDisney's Glass Slipper Challenge
I have no doubt that most of you have heard of the recent additions to RunDisney's Princess Half Marathon Weekend and the TinkerBell Half Marathon weekend. There will be a 10k at the Princess weekend and a special glass slipper challenge AND a super gorgeous pink coast to coast medal for those doing Tink and Princess.

Registration for the Princess Half marathon opens June 11 and TinkerBell opens July 9. I also heard that there will be limited spots to register for both Princess and Tink for the C2C challenge on June 11. Princess registration is open now I think for those who have either a Disney Visa or are vacation club member.

3. Breaking Amish
My love for reality TV is unflappable. Please tell me someone else watches Breaking Amish on TLC? I didn't realize a new season started and was sucked in while channel surfing last week. I'm so fascinated by their cultural adaptations and when they speak in another language that I'm embarrassed to say I don't know what it's called.

4. Unplugged Run
Due to the tropical storm and a tight groin, I am 0-2 on MarathonFest training this week. Womp Womp. I still wanted to take it easy on Thursday so I went for a totally "unplugged" run. No Garmin. No music. No phone. Nada. The run felt sluggish and I missed my Garmin. Like physically. I felt so off balance without the weight on my arm. #Nerd. I do think it's good to unplug sometimes and run in calm....but I just want to know how fast I'm going!

Mom let's chase those birds!

5. Hump Day
Have you seen this new Geico commercial? The one with the camel? It makes me giggle every time. I love that sweet camel's enthusiasm for Wednesday. "Mike, mike, mike, mike"

Finally congrats to Rosie who won our $25 Target gift card. I loved seeing how much you love Target...just like me! Guess who else loves that you love Target? TARGET! So.....there may be another little somethin-somethin coming your way next week!

And that's what's on my mind. What's on yours?

Have you tried healthy bites?
Do you run unplugged?
Do you like this funny camel?

Love and the sahara,
Carissa & Kyle

Love to Lift Workout

2013-06-06T00:00:00.000-04:00

Do you have workout moves that you love? And others that you loathe? Are you constantly avoiding the leg press and gravitating towards the dumbbells?

As part of Under Armour's What's Beautiful Campaign that I'm working with through FitFluential, I want to show that strong is sexy and that women don't need to be afraid of heavy weights...or any weights.

Today I want to share with you two workouts. This first workout is full of my "favorite things". Some of these moves like shoulder press I actually like doing. Other things, like deadlifts, I loathe them but I love the results (hello perky butt).

The second workout I'm sharing is an old fave on Fit2Flex. This workout is perfect for when you're traveling or on busy days when you can't get to the gym. It is tough, so feel free to give it all you have and modify if needed.

My other what's beautiful thought is this - ONE MORE REP. No matter what you're doing in the gym, give a little more. I challenge you this week to find that strength for one more rep. Can you do it?

This morning I was in the gym with Kyle at 7am for a full body workout.
Superset #1 included: ProSquat machine with 5 second negative x 12 (picture above), leg extension with a hold at top x 12, bench step-ups with 20lb dumbbells x 12, and leg curl with holds x 10. Repeat.

Superset #2 was all about the arms. It included: Chest fly x 15, then using the barbell and an incline bench - decreasing presses from shoulder press to chest press to failure, barbell upright row x 8, bent over row with a hold at the top x 12. Repeat and then never try to move your arms again! I finished with a 90 second plank on the Bosu ball and hanging oblique raises. Then I rowed 1200m.

Don't forget you can still join my Under Armour What's Beautiful Team and show your sexy strength!

What machine do you avoid in the gym?
What's your fave body part to workout?

Love and whiskers on kittens,
Carissa & Kyle

Chicken Meatloaf with Oatmeal

2013-06-05T06:00:00.000-04:00

Meatloaf tastes good. It feels like a comforting meal that reminds you of home. Meatloaf is very easy to make at home and make healthy.

Meatloaf also reminds me of Will Ferrell.

I do have a fondness for the loaf o' meat. I usually go back for a tiny second helping just to make sure I've had enough of the savory goodness.

I've shared several meatloaf recipes before:

Can you blame me? Meatloaf is so easy to make and the leftovers are great too.

Today's recipe is another "semi-homemade" favorite with a great helping of soluble fiber from oatmeal and lycopene from the cooked tomatoes.

I served it with roasted sweet potatoes and a spinach and tomato salad. I also used Coach's Oats since I usually don't have "instant" oats on hand and they worked great. Don't skip the turkey bacon. It adds so much smokey flavor that I just adore. Finally, if you don't have ground chicken then ground turkey or beef would still work.

This cat -----> Big meatloaf fan!

Since it's also the mid-week food link up at Peas & Crayons, I'm sharing this post and dose of pop culture love on Jen's site too.
Have you ever had chicken meatloaf?
What's your favorite comfort food?

Love and Old School,
Carissa & Kyle

Jersey Girls

2013-06-03T15:30:00.000-04:00

Welcome to the start of a wonderful week! As I type this it's Monday afternoon and I am still willing positive vibes into this work week. This is going to be a packed work week with interning, projects, counseling, and attending a few off-site presentations. PLUS I'm determined to kill it three times in the gym AND start marathon training. I'm needing my brain to work and keep me calm and focused. Survey says? I need some help. :)

But who wants to talk about Monday? Let's recap Sunday...

Minnie sitting with Mom.

I woke up around 9am and set out for three easy miles. I averaged a 9:43 pace and enjoyed how busy the trail was. I even had to wait in line for water! Then Kyle and I headed off to First Watch for a highly anticipated breakfast pancake. I told you last week that I could not get their pancakes off my mind! We waited about 30 minutes for a table. Note - Sunday's are busy at First Watch.

I ordered the same eggs I had last weekend and a pancake! Yeah pancakes! Kyle wanted a pancake too so we got a carrot cake and a banana nut crunch pancake. The verdict? Banana Nut Crunch by a landslide. Amazeballs!

After breakfast we walked around and did some shopping and bought Minnie 4 of the same cat toy. Seriously. It's her fave and she's always breaking it, so we decided to think ahead. We also goofed around in Target shopping their c9 by Champion line.

psssst - don't forget you can enter our Target giveaway until Tuesday night

In the afternoon Kyle took and nap and I did chores while watching Erin Brockovich. I forgot that was a pretty darn good flick.

For dinner we had a healthy Italian meal in honor of the return of the Jersey Housewives on Bravo. I made a caprese salad, Italian roasted potatoes, wilted spinach, and baked chicken Parmesan. It was delicious!

We finished the night with the big premiere of the Real Housewives of New Jersey. Did you watch? What did you think?

The whole play date with Teresa and Melissa felt like such a set up to me. Actually the whole episode felt like a series of forced encounters. I want to get more into the meat of the season for some real drama to unfold. My favorite part was watching Jacqueline interact with her son with Autism who has autism. It was fascinating and heartbreaking. I can't imagine how difficult that must be to do day after day. Mad props to her.

So tell me.....
Are you a Jersey housewife watcher?
Is your week busy, normal, or laid back?

Love and cable TV,
Carissa & Kyle

You Should Run Hills

2013-06-02T16:45:00.002-04:00

Hill running is an integral part of a runner's training schedule.

I'm pretty sure that is a fact. I'm also sure that before Saturday I had never trained on hills. Ever. I live in Florida and it's pretty flat where I normally run, but treadmills have inclines. I could use them. I don't.

Why should you run hills?

The muscles used to run up hill are the same muscles used in sprinting, therefore you are conditioning yourself to have the ability to go faster once on flat ground. You're building strength between all the huffing and puffing. There's a host of other benefits, but I want to talk about me and not hills so just trust me.

Saturday morning I met up with two old friends, including my friend James from Jet Set Performance, to head to Clermont and run some hills. I was a little nervous about the hills, but we kept an easy pace and enjoyed the beautiful scenery.

Genius me wore my new Asics on clay trails, however they didn't get too dirty. Shew! The sun was blazing with no shade, but the clay was much softer than the roads I usually run on. You're welcome knees.

Total mileage was 5. Our splits varied due to walk breaks and photo taking. 9:25, 10:20, 11:13, 10:40, 9:05 - 10:13 average pace. Hopefully I'll be able to get to the hills more during my marathon training this summer/fall.

Elevation climbed.

I finished with such a rush of endorphins and a love of running! Sometimes I question getting up and driving to run, but it's always worth it when you're done. I also apparently amused James and Dave with my Rainman like obsession with numbers, splits, and pace while I run. What can I say...I love my Garmin and numbers.

After the run I needed carbs and protein. I stopped at a gas station in search of Muscle Milk and these mango chunks caught my eye.

I'm also so classy that I went to the grocery store after I ran without showering or taking off my compression sleeves. If you want people to ask you a lot of questions at the store then wear compression sleeves. I was asked if I played soccer or roller derby. I think folks were disappointed that I was "just" a runner. My young cashier even said he could run a 5:04 mile. Someone get that kid a college scholarship.

The afternoon called for a short nap and eventually a shower. Kyle was given box tickets to an arena football game here in Orlando, so we headed downtown to check it out. The seats were great, the free food was good, and the game was definitely interesting.

I'd seen arena football before and I remembered it as more exciting. Our team, The Predators, is also terrible so that might have something to do with it.

But we had a very fun time and it was nice to do some different on a weekend.

Several of you saw the pics of my run on Instagram and asked where we were. I'm not 100% sure. And as creepy as the sounds, I met my friends at a gas station and we carpooled to where we ran. It's not a specific trail, but my friend and IronMan Dave called it the "10 mile Orange Grove Trail". He said a few weekends ago it was filled with International triathletes training, so it's a popular spot. If you are super interested in knowing directions just DM or email me. I used my GPS to Navigate to the National Training Center and we met at the Racetrac on the corner of 27 and 50.

Where I "think" we were. The small lake below 5 mile road is the one in the pic.

Do you run hills?
Favorite running spot?
Have you ever been to an arena football game?

Love and "the hills are alive",
Carissa & Kyle

Friday 5 - Summer Running

2013-05-31T06:30:00.000-04:00

Last week as I tackled 4 tempo miles in the Florida sun I thought to myself, "I'm about to start my marathon training." Then I thought, "It's only going to get hotter. What's wrong with me?"

Summer post-run red face

Some of you could argue that I'm voluntarily agreeing to get up at 4am three times a week and practice running to then go run 26.2 miles. Yes to non-runners there might be something wrong with me...but to me it's just a little SUMMER RUNNING! And I'm psyched!

This summer I'm specifically training for two races:

Southernmost Half Marathon in Key West

This race is part of Kelsey's bachelorette weekend, so I'm focused on fun. But I do have hope with a sub 1:58 half marathon.
You can come run this race too - use the promocode F2F10 to save $10 off registration.

Space Coast Marathon

This is the BIG one. The goal race. This will be my second full and my first full marathon since 2008. I want to train smart, be healthy, and run a 4:15. My current PR is 4:57.

But how am I going to survive the summer of run? Here's my Friday 5 for 2013 aka the summer that I ran a lot.

1. Asics Nimbus 14
These are the shoes I ran in last season and for the first time ever I've ordered the same pair of running shoes twice. They are an average stability shoe and as Betsy at Track Shack says, "I have an Asics foot".

I didn't have any IT band flare ups since wearing the shoe, so I'm sticking with it.

2. Nuun
You guys are probably tired of me saying how much I LOVE Nuun, but I do. It not only tastes great after running, but it replaces the sodium and electrolytes my body lost during running in the Florida heat. I just ordered 4 packs of Strawberry lemonade using a discount code one of our awesome Central Florida runners sent me.

If you're a heavy sweater or spending 45+ minutes running in the heat, try to fuel up with something besides just water. You sweat out sodium and electrolytes so make sure you put some back via Nuun, coconut water, Gatorade, or Powerade.

3. One Cast
You guys I finally figured out how to listen to PodCasts on my droid! Huzzah! I was feeling really lame because I couldn't listen to podcasts or figure out how to get them on my phone. One day I decided to google it and POOF I had podcasts in minutes.

Screenshot of OneCast app on my phone and Minnie my background!

So far I've been enjoying Another Mother Runner and Mickey Miles Podcast. I need some funny podcasts. What do you recommend?

4. Believe I Am Journal
Reaching a goal is about taking small, measurable steps towards your goal. Especially with running it's essential to log your training, your miles, and how you feel. A good training journal can help you see successes and reflect on times when things get wrong. I've always done my journaling in my daily calendar, but recently I was sent a training journal from Believe I Am and I LOVE IT!

The journal was designed by two pro runners who know the power of an empowered woman. The journal is full of spaces to brainstorm your goals, record your workouts, and other notes. There are also inspiring messages throughout the journal. I also received a "I am Strong" tank. Can you see the word strong spelled in the flower? It's very lightweight and perfect summer tank.

5. Marathonfest Training
For the first time ever I am going to be running with a group. A really awesome training group put on by Track Shack here in Orlando. It's called "Marathonfest" training and it has literally helped thousands of Central Floridians happily cross marathon and half marathon finish lines.

Bring it summer running. Headband by Under Armour.

Truth be told, I'm excited to have people to run with, but scared about fitting it into my schedule. Currently as an intern my schedule changes daily. Plus the training is about 30 minutes from my house and three times a week. That means getting up earlier and trying to figure out where to shower after I run before work. I mean seriously!?!? I need to know. However I do think I need the help of a coach to educate me on how to be a faster runner. I want to be faster, but it's hard for me to push myself alone. I push, but I know I can push more. The final obstacle is that the training days are the same days as my current workout days with Kyle. I'm trying to work with him to adjust my schedule, but that man is busy.
BUT I am not a woman of excuses. I am a woman of progress. I'm going to get up early, meet my group, and see how it goes from there.

Other ways to get me through the summer of running?

Remembering to have protein and carb after a workout.
Remembering to have a carbohydrate snack on runs over 60 minutes.
Wearing sunglasses.
Wearing a visor or sweat band.
Stretching and foam rolling daily.
Believing in myself and visualizing my goal.

So there you have it. My summer of running. I'm nervous, I'm scared, and I think I'm sweating already.

What are your running plans this summer?

What's your current running shoe?

Have you ever run with a coach or group?

Love and pounding the pavement,

Carissa & Kyle

Fit With Family + Target Giveaway

2013-05-30T00:00:00.000-04:00

**Disclaimer: This post is sponsored by Target and their C9 by Champion at Target line. I love Target...a lot...however all thoughts and opinions are my own.**

As a personal trainer and a soon-to-be registered dietitian, if you asked Kyle and I what the single biggest factor in achieving healthy goals was we would say "A SUPPORT SYSTEM". From working out, to dropping pounds, to putting clean foods in your body, it is easier to do when you have those closest to you rooting you on.

Want to eat clean and your significant other fills the house with potato chips?

Want to run and your friends convince you to stay out late?

Want to get to an early gym time and hubby begs for you to stay home and watch TV?

No way! We might be tough, but we can't mentally overcome every battle if those closest to us aren't in our corner.

The family that lifts/runs/walks/plays together is FIT together and STRONG together.

What are ways you can get FIT as a FAMILY?

Sign up for a local 5k that includes a Kid's Race. That way you can train together and the kids can get in on the action on race day. Even if you've never run, it's okay to walk a 5k. Just get out there!
Take a new fitness class together. Try kickboxing or a power strength class with your girlfriends.
Weekly bike ride. If fitness is new to you then make changes slowly. Aim for 1 family walk or bike ride of 20 minutes per week.
Mud Runs. Mud runs are a crazy fun way to get moving. I'm running one with my Mom in June and there's a great one in Orlando on June 29.
Play! If you have kids let them pick a sport or fun outdoor activity to do.
Tell your friends and family about your workouts. Share your passion for fitness. Trust us, it's contagious!

What ideas do you have for getting fit as a family?

Tell us and enter to win a $25 gift card courtesy of Target and c9 by Champion at Target. Use the rafflecopter widget below (which is best viewed in desktop version) or email me. a Rafflecopter giveaway

Thank you again to Target for being awesome in general and for sponsoring this giveaway!

How do you stay fit as a family?

Love and see spot,
Carissa & Kyle

Content and/or other value provided by our partner, Target.

Random Thoughts

2013-05-29T06:30:00.000-04:00

Warning: This post is full of total randomness. It's coherent randomness, but random nonetheless.

Today is Wednesday, which feels totally like Tuesday since it's a short week. I usually share something via What I Ate Wednesday, but I was a food photo slacker.

I shared our first Memorial Day recap this weekend, but here are a few photos from Sunday and Monday fun. Sunday morning relaxing time...

Sunday we had a cookout at our friend's gorgeous house on a lake. We got in some good food, pool time, and Kyle even tried knee boarding.

Monday, Kyle went to work. I was bummed, but we are grateful to own a business and have people who want to train. I spent the morning with a easy 2 mile jog and then finally did some goal setting and journaling in my Believe I Am journal.

Monday night we opted for a delicious, semi-healthy dinner at DragonFly.

Tuesday I got to leave work early since there were some patient cancellations. So I did what any normal human does - go running at noon in the summer. Today was supposed to be a rest day. My body deserves a rest day, but I couldn't pass up the free time. I did a 4.25 mile run with two tempo miles in the middle. They came out to 8:29 and 8:08. I'm down with those times in the heat. Do you like my summer red face? That photo was taken during a wonderfully painful cool down mile.

From our Instagram

Finally, some great blog reading from you. This post is called "My Broken Window" from Miz Fit Online who talks about how the decisions/habits we make can affect the healthy choices we make. This post really resonates with some "treat" choices I've been having lately.

Oh and just one more thought...Kyle and I love ourselves some Real Housewives. I know I said "finally" before but I just had this thought pop into my head. Anyone else counting the days until Jersey Housewives is back? It's 4! 4 short days til I can watch a Teresa meltdown. See I told you I was random!

Quick name 1 random thing you ate today?
What's your fave summer TV show?

Love and Don't Be Tardy,
Carissa and Kyle

20 minute HIIT Cardio

2013-05-28T06:30:00.000-04:00

I'm so happy to be a part of the Under Armour What's Beautiful campaign and to work with FitFluential to spread the word about this great movement.

My What's Beautiful goal is to show women that STRONG IS SEXY! You can lift heavy weights and look sexy and not bulk up. I also want to show that you can get there without spending hours in the gym.

When I'm in the gym I do a heavy, high intensity workout for 30 minutes. I do full body workout starting with legs and moving to arms then abs. I'm done in 30 minutes and I do that 3 times a week. Cardio can also be quick and effective in 30 minutes or less by using interval training. I've talked about the benefits of high intensity interval training before. I love it for weight loss and fitness when I'm not race training.

This morning I set out to do a quick cardio session before breakfast. Eight 30 seconds sprints rev my metabolism and keep it burning once I'm done training too.

What's Beautiful?

Training smarter.

You can still join the What's Beautiful contest with Under Armour and if you think strong is sexy then I would LOVE for you to join my team.

What's your favorite quick cardio workout?
How long are you typically in the gym for?

Love and hard hits,
Carissa and Kyle

Related Post - High Intensity Cardio

Joyful Times

2013-05-26T10:10:00.000-04:00

Good Sunday morning friends! I'm sure most of you are enjoying a wonderful holiday weekend. I hope it's sunny and warm where you are. I can't believe how cold it is up north!

We are heading out to TWO cookouts today, so since I'm on my post-run endorphin high I thought I'd give you a little weekend recap.

Friday morning I set out for an easy 6 mile run. Those "slow" runs are the hardest for me mentally, because I feel so slow and then I doubt my ability to ever be faster. BUT I know deep down inside that the slow runs build endurance and slow twitch muscle fibers.

I also finally figured out how to use listen to Podcasts on my phone. I listed to Another Mother Runner interview Kara Goucher. Kara was so personable and fun in the interview. I loved hearing her training schedule and eats.
Total mileage: 6.25 miles, 10:02 pace.

Friday afternoon I rushed off to Sam's Club to stock up on veggies and water. Sam's Club wears me out. My cart gets SO heavy! I also am super sad the whole time I'm in there. If you read blogs you know there are certain people (ahem Janae) who brag about the awesomeness of Costco. The Costco is about 45 minutes from my house, so I go to Sam's Club. And pout the whole time because it's not as cool as Costco.

I also had a special treat on Friday afternoon in the form of a sports massage. Since I'm getting ready to start marathon training on June 4th, I wanted to get my muscles all loosened up. I have an awesome massage therapist who comes to my house. Heaven. Kyle also brought this amazing surprise. Tory Burch?!?!?! He's a keeper!

Friday night Kyle and I headed over the Alexis of FitPossible's house for a BBQ/bday party for her man. Fact: I was called out by Alexis for devouring all the guacamole.

Saturday morning I had breakfast at First Watch with Kyle's cousin's wife and my friend Taina. I had never been to First Watch before. It's really popular here in Orlando and I can see why. Delicious! I had the Tri-Athlete, but Taina had some of a multi-grain pancake and I am craving one now! Maybe I'll return next week. Hmmmmm.

After breakfast digested I had a killer workout with Kyle. We've been doing a lot of glute work and I think it's really helping my running. I finished with a 2000 meter row.

Saturday night Kyle and I had salads on the brain. We went to Greens & Grille where we hadn't been in forever. I had a salmon salad with beets, peas, edamame, almonds, and blue cheese. With a giant side of hummus. Delish!

We had an early dinner and headed over to Universal Orlando to see the Hangover 3. The entire Bealert family has a crush/man-crush on Bradley Cooper. Why is he so cool?

I had free coupons for popcorn and a drink, so that had to happen. Cherry coke at the movies = a little slice of heaven.

I had low expectations for the film and found it enjoyable. Except the first scene. I don't want to spoil anything, but I didn't think it was funny at all and I actually cried.

After the movie we walked around Universal CityWalk and did some people watching. Crazy good people watching there.

We ended our night with a beer at Margaritaville.

Then we were home and in bed by midnight.

It's been a great weekend so far. It's sunny and not totally super hot. Can't wait to spend more time with Kyle and family today.

What have you been up to this weekend?
Did you see Hangover 3?
Is it warm where you are?

Love and Leslie Chao,
Carissa & Kyle

Skinny Chicken and Spinach Alfredo

2013-05-23T21:30:00.000-04:00

Dinner's that's ready in 25 minutes, tastes great, makes delicious leftovers, and is packed with nutrients. Sound good? Sounds GREAT!

Growing up I did gymnastics most nights of the week for 4 hours. That meant that my Mom probably had less than 20 minutes to feed me and get me out the door. She mastered the art of the quick yet healthy meal, and I've continued doing the same in my home.

Maybe it's Rachel Ray overload, but I think dinner should be ready in 30 minutes. Dinners should be packed with veggies and in our home they need to make good leftovers for Kyle.

Today's recipe is "Mom's Skinny Chicken and Spinach Alfredo". It uses a short-cut light alfredo sauce and frozen spinach.

For dinner I served it with spaghetti squash and cooked whole wheat spaghetti for lunches.

This dinner is also good for a crowd.

Thanks Mom for the healthy, fast meal idea!

Thinking back to my childhood my "go-to" meal at the OG (Olive Garden) was alfredo. This meal gives me the flavors minus the 1000+ calories.

Our complete dinner was the alfredo with a side of our simple summer salad.

What's your fave childhood Italian dish?
What kind of meals does your mom cook?

Love and creamy sauces,
Carissa & Kyle

Triathlon Training with Jet Set Performance

2013-05-22T21:30:00.000-04:00

*edited to add - email jetsetperformance@gmail.com for details and Florida discounts*

Would you like the opportunity to travel to beautiful locations and train with Olympians to help make you a better athlete?

My hand is raised.

If you are a triathlete, then this doesn't need to be a bucketlist item anymore. You can spend the weekend improving your swim, bike, and run with Olympians, elite athletes, coaches, and experts. Totally true. Think of it as the ultimate "tri-cation" brought to you by Jet Set Performance.

Jet Set Performance was started by a friend of mine, James, who I used to work with "back in the day" as a performer. We walked on stilts. It was good times. However even back then James was a talented triathlete. Now he's taking coaching and training to the next level with Jet Set.

According to their most recent press release:

Jet Set Performance (JSP), a first-class travel and fitness service that specializes in providing unique upscale travel packages that provide the ultimate training experience to fitness-lovers, will officially launch May 30 in Orlando, Fla. with “Stealth Weekend,” a 3-day camp with clinics led by Olympian Debbie Ferguson, pro-triathlete Sara McLarty and other top athletes. JSP’s all-in-one travel packages take fitness enthusiasts of all levels to destinations coast-to-coast where participants enjoy a positive, health-focused mini-vacation where they train and work hard, but also play just as hard and indulge in some of the finer luxuries of life. “Stealth Weekend” will encompass all three triathlon disciplines—swimming, cycling and running—but because participants are encouraged to work at their own pace, you don’t have to be an Olympic athlete or a champion triathloner to join.

Their first Jet Set weekend is happening in Orlando May 30 - June 3. Here's a look at the itinerary.

I'm hoping to join in on one of the run sessions. Maybe I can keep up...haha

Listen up Floridians - James is offering a 50% discount on the ENTIRE WEEKEND for Fit2Flex readers! They are also offering single sessions pricing if you can only attend some OR if you are a runner and want to visit those clinics. Email jetsetperformance@gmail.com for more info!

Even though I'm not a triathlete, I think this is a great idea. As a runner, I spend money on race fees and traveling to races. It'd be nice to have a unique experience like this that can help make me a better athlete and let me chill with Olympians. NBD.

What Olympian would you want to train with?

Love and Jet Setters,

Carissa & Kyle

Crock Pot Cola Pork

2013-05-22T08:00:00.003-04:00

When I first started blogging "What I Ate Wednesday" confused me. People were posting "What I Ate Wednesday" on Wednesday at 6am. How on Earth did they know what they ate on Wednesday? It was a real riddle. Then I realized how awesome the WIAW link up at Peas and Crayons was and that it's most likely What I Ate ~~Tuesday~~ Wednesday.

My understanding of WIAW has increased over the years, but I still stink at remembering to take pictures of all my foods. I did manage to snap shots of my 3 main meals yesterday. I also have a new recipe to share today. Let's go!
I tried to eat this banana on the way to workout. It was way over ripe. Side face banana and a workout fueled by coffee.

Man my hair looks good!

After a killer workout I knew I needed protein ASAP. I've been trying to have less protein shakes lately, but this one was needed. The creepy face..possibly not necessary.

I showered, cleaned up around the house, and heated up my pumpkin oatmeal bake. Sometimes I add peanut butter to give it extra "staying power". Sometimes I add peanut butter because it's delicious.

Lunch was yucky. Yup, my twice college educated vocabulary says yucky. The cafeteria at the hospital where I'm working is hit or miss. It's been very miss this week. After much debate and a walk in the rain to check both cafeterias, I settled on grilled chicken and quinoa with vegetables. I covered it in tomato sauce after this pic to enhance the flavor.

I arrived home to dinner in the crock pot. I made pork. I don't think I've made the other white meat in three years. I typically don't eat it, but Kyle was over crock pot chicken so I needed something new. This recipe was adapted from Rachel Ray's Magazine.

Being a Southern girl I'm a big fan of pulled pork. This roast had such a savory taste that I didn't need to add my favorite cider based sauce.

I served mine with roasted broccoli, dill pickles, and raw green peppers.

What's the best thing you ate yesterday?
What's your families favorite crock pot dinner?

Love and Yum-O,
Carissa & Kyle

Bouncing Around

2013-05-21T11:34:00.003-04:00

First and foremost, Kyle and I's thoughts and prayers are with the families in Moore, Oklahoma. My heart has been aching looking at the devastation that I cannot comprehend. Here's a list of ways you can help those affected by the deadly tornado.

Also Feeding America is a charity of over 200 food banks across the country. In Oklahoma they are mobilizing forces to be able to feed those in need. If you have a smart phone you can download the app Charity Miles. If you run (with your GPS on) and select Feeding America as your charity it will donate 2 meals for every mile you run, walk, or bike.

So what's going on with us?

I am in my third week of my community dietetics rotation. I am lucky in a sense that I am visiting 6 different community facilities and being able to learn about many different specialties. The bad part is that my schedule changes every week and I don't typically know my new schedule until Monday.

I've been having veggies!

It has made planning workouts and meals a little difficult. This week is my second week at the same place, so I was able to do a little more planning. I'm working later here, so I had to enlist the help of the good ole crock pot.

Here's a look at my weekly In & Out planning:

This morning's workout was two large supersets. One for upper and one for lower. My lower body routine was: leg extension, single leg lunge with shoulder press, close, low power squats, and hamstring extensions for two rounds. For the upper body we did all "suicide" sets with heavy weights. My rotation was pullover, close grip row, bench press, front db raise, shoulder press, chest press, and bicep curls. I finished with abs.

We have been trying to stick to healthy dinners on Fridays, which is so hard. Our mind goes to "weekend mode". I've been trying to think of "fun" Friday dinners that are good but still relatively healthy.

Monday's "kinda cobb" salad

I'm also looking forward to some relaxing BBQ time this weekend and my long run on Friday. I start my marathon training in about 2 weeks and then my schedule will change even more. Just call me Mrs. Bouncy.

Does your schedule stay the same or change every week?
What's your usual Friday dinner?

Love and please support the Red Cross,
Carissa & Kyle

Edgewood Children's Ranch Trail 5k

2013-05-20T11:17:00.000-04:00

Saturday I ran the Edgewood Children's Ranch Trail 5k here in Orlando. The race was very hot and challenging but....spoiler alert...I won my age group!

Race outfit - Beast Mode shirt, Under Armour shorts, SweatyBands "Viva La Diva", spi belt, 110% compression sleeves, Asics shoes

The race started at 8am so I arrived around 715 to pick up my packet. I did an easy 3/4 mile warm-up and waited for the start. It was a small race, but I could tell there was a fast men's contingency included a local high school cross country team. As I mentioned before the race was a trail 5k. This is the second trail 5k I've done in a row. I don't mean to or even want to do trail races, but the scheduling keeps working out that I'm only off those weekends.

Here's the word - trail 5k's are hard. I can never totally settle into my stride and my quads are burning in the first 1/2 mile. This race was primarily on grass and we spent mile 2 in a dried up lake bed. The race was also hilly. Hilly for Floridians is hard, and I overheard at the start there was a major hill right near the finish. Game on.

Since this was a smaller race and a tough course I didn't have a time goal. I always "want" to PR, but I didn't think it would happen. I made my goal to race and try to be more competitive on the course. Mile 1 was around the 8:20 mark. I was working harder then I wanted to be and I knew it was going to be a long 3 miles.

Mile 2 was through the lake bed. I was pretty uneven and had some soft ground. I was holding 4th place for the females but hurting. Mile 2 was around 9:00.

At mile 2 I decided to stop at the water stop. I never stop for water during 5k's and I'm not sure why I chose to here. I think I just wanted a legitimate reason to take a walk break. So I told myself it was hot and I needed water. Looking back I wish I hadn't taken the 20 seconds.

I don't remember much of mile 3. I just kept telling myself to keep an even pace and finish with no walk breaks. Around mile 2.5 we turned a corner and there it was. Massive hill.

Okay, so in this picture it doesn't look massive but after 2.5 miles in soft ground any hill feels massive. I just told myself to not walk and keep moving up the hill. I looked down and my Garmin was over a 10 minute pace at this point. Not good. But I didn't walk.

The downhill was good and it was just a final 1/4 mile push on pavement to the finish. I finished around 26:20. Not a PR, But a solid time on a tough course. Talking with some athletes after the race, most of them said their time was about 90 seconds slower than their PR. Mine was only 60 second off, so I don't feel too bad.

I finished as the 5th overall female and won my age group! 1st place medal for the win! I realize that my time isn't blazing, but it was a small race and I did my best. I'm proud!

It's also worth noting that when you wear a "Beast Mode" shirt to a race people think you are like lightening fast. I'm Carissa fast, but I'm always in Beast Mode when I compete with myself! (ps- Beast Mode shirts are still for sale. Shipping more this Friday)

After my big win, I rushed home to shower before heading to my wonderful friend Carissa's baby shower. I wanted to wear my medal but decided against it. :)

So here's my question to you veteran racers. I've only run 4 5k's ever. 2 were trail runs and 1 was a Disney fun run, so my expertise is low. I've announced about 50 5k's but I'm clearly is less pain than the runners there.

At what point in the race should it start to hurt?
At what point should you start to hate life and question your sanity?

I think I'd rather run a half marathon over a speedy 5k. I'm the tortise and not the hare. How about you?

Love and bling x 2,
Carissa & Kyle

Friday 5 Food and Culture

2013-05-17T07:00:00.000-04:00

Do you like how I called this week's Friday 5 "Food and Culture". It's because I read a book. I read one book and I'm all renaissance woman-like. It was a really good book...but we'll get to that.

It's Friday and I hope you're had a wonderful week of life and fitness. This week was another new internship stop for me. I'm at this location for another week, so I will tell you all about it next Friday. I've been working with overweight kids and families, which has been both inspiring and frustrating.

This weekend I have a 5k on the docket and a baby shower for my friend Carissa at wonderful Rosen's Shingle Creek.

Carissa x 2

I'm trying to convince Kyle to just get a room so I can stay out there Saturday night. I just love the smell of that place and I know I'm there I won't want to leave. Am I totally odd that I love the smell of a place?

Enough rambling..here are 5 things on my radar this week.

1. LaraBar Alt Bars

I love awesome companies who send me their newest goodies to try. I received a package of LaraBar Alt Bars, which I love because they have 10g of protein from peas! Yowza! Most bars have a blend of soy or whey protein, so this change is refreshing. Pea protein isn't as bioavailable to your body as whey, however it's a good change and great for vegans.

I'm impressed by Larabar's healthy ingredients. I had the lemon pound cake during a 11 hour day on Thursday and it contained dates, almonds, pea protein, brown rice syrup, sunflower oil, lemon extract, vanilla, and natural flavor. It tasted drier than a traditional LaraBar. At first it was odd, but I ate it slower which was good. The lemon flavor was great.

2. Nasoya Vegan Mayonaisse

Apparently I'm talking vegan today. A while ago the folks from Nasoya reached out and asked if I wanted to try their vegan mayonaisse substitutes. I told them "thank you but I'm not a vegetarian or vegan". They said that was okay, so I said okay.

The Vegan mayo from Nasoya is a healthy alternative to mayo and its egg free. I was hesitant at first, but the texture is like traditional mayo. If you're looking for a healthy or vegan alternative give this a try. Plus it has B12 and Omega - 3's. Those are nutrients we all need, but nutrients that vegans really need!

3. Push-Up Killer

Between this month's Muscle Up May challenge and the Under Armour What's Beautiful campaign, I am working the push-ups. My goal is to do 100 non-stop in 6 weeks. Ehhh..I'm nervous. I fought through 50 last night and Kyle counted. I look like I don't go all the way down, but he says I did. I just have gorilla long arms.

Pic from my successful 40 push-up attempt last Saturday.

How's your push-up progress coming?

4. Vegetarian Eats
Yup, today's a veggie day here on Fit2Flex. The cafeteria we've been visiting at lunch is a vegetarian cafeteria. I usually pack my lunch, however I have credit as an intern so I don't want to waste it. Somedays the food is hit or miss and I feel like I'm getting more carbs and sodium than I think. My favorite meal was a thai burger. It had beans, wheat flour, cilantro, and curry powder. I had it with a side of stir-fry veggies.

5. The Storyteller by Jodi Picoult

What a great book! Jodi Picoult, who wrote My Sister's Keeper, is one of my favorite authors. Each time she has a new book out I pour through it in a matter of weeks. I actually broke down a bought The Storyteller via my Kindle . What drew me in was it's focus on the Holocaust. For some reason, even as a child, I was fascinated and horrified by the holocaust and loved reading about it. I visited Anne Frank's house in high school. If you liked Sarah's Key then this is a great book to pick up.

Now I need a new read. I was halfway through the second book in the Divergent series, but I had to return it to the library. Any tips on older books my library might have? I'm also thinking about re-reading Gatsby.

See I can be cultural! :) Pop-cultural!

What's on your radar this week?
What's the last book you read?

Love and F Scott,
Carissa & Kyle

Be An Artist!

2013-05-15T22:30:00.000-04:00

This past Thursday I did something I have not done in over 10 years - I painted. I consider myself creative and good with words, but I am not artistic at all. My Mom and Kyle are both talented artists. Me? Stick man for life.

Thursday was the May social for the Orlando Dietetic Association. I really enjoy being a part of ODA and I think it provides many wonderful networking opportunities. Plus we always get food at our meetings.

This social was held at Creative Canvas and Wine in Altamonte Springs. I knew we were painting, but I thought I could just come and paint whatever I wanted. No ma'am. There was a painting lesson about to go down.

Before the painting we had some ODA business and mingled. A big shout out to our new President-elect, Love and Zest blogger, Kristina! Check out her blog for beautiful photos and recipes.

Maria from Second Harvest

Kelsee, current ODA president and UF sports dietitian

Each class at Creative Canvas completes the painting of the night. Ours was cherry blossom. We selected whichever colors we wanted for the theme and then waited for instructions on how to create our masterpiece.

The example art.

Here are some pictures of the progress of my work. We painted the background first, then the "tree", added the twigs, and finished with our blossoms.

I am very happy with the finished work. It looks way more normal that I thought. Each time we started a new component I was so nervous that I would mess it all up. We did it with acrylics, so technically you could "paint over" any mistakes, but I wanted to do it right the first time. Hello type A!

While we were painting there was music jamming and the instructor would come over and assist or give tips. When you're done the art is yours to keep and you don't have to clean up.

ODA dietitians and students

My friend Angela sent me a picture of a cherry blossom painting that she did at a party too, so painting parties must be all the rage! I think it would be a great date night to take Kyle too. Plus there's wine. I can't wait to see how my painting skills combine with red wine.

Thank you to ODA for a great night. And if you were wondering my painting is hanging proudly in my laundry room.

My finished work of art. How'd I do?

Do you consider yourself an artist?
Would you like to go to a place and learn to paint?

Love and starry night,
Carissa and Kyle