Cinnamon!

If you have ever gone for coffee with me, then this is pretty obvious. Cinnamon is my absolute favorite spice. I don’t go a day without putting it in my coffee. It gives it the extra flavor in the morning that really hits the spot. I also love to put it in my peanut butter coffee protein smoothie. There is just something about it that just warms me to the core! Another great place for cinnamon is in oatmeal. Throw in some peanut butter and a banana, and you have one heck of a power breakfast!

Cucumbers

With summer temperatures in full swing in Tampa, refreshing drinks are a must. Sometimes, water just doesn’t cut it, so I have to have something different. Rather than having a drink loaded with empty calories, I have been adding cucumbers to my water. You really only need a handful of slices for a fairly decent amount of water, and the taste is so light and crisp! This can done with any type of fruit really – strawberries, pineapple, lemons, limes, oranges – you name it, and it is great for infused water.

Ginger

This, my friends, is my new secret cooking weapon. I love the taste of fresh ginger in my food. It tastes amazing, and is fantastic for digestion. If you buy a piece of ginger root, peel the skin, and just grate it into your dish. I have been putting ginger, coconut oil, and a little bit of garlic powder in brown rice, and then I top it with a lean meat and some veggies. It gives the meal that little something extra, and keeps the blandness away.

Vanilla Extract

I know, I know – vanilla extract isn’t a spice or anything, but it is so yummy when you are looking for the creamy vanilla flavor. Putting just a little bit in coffee, oatmeal, or a smoothie can really liven it up a bit. Just watch out when you are pouring – you really don’t need much to benefit from the flavor!

What secret weapons do you use in the kitchen to have all the taste without the heavy calories?

The post All The Taste Without the Calories appeared first on Food and Fun on the Run.

The 5k

This is, by far, the most common road race distance, which of course, makes perfect sense. The permits are easier to secure, the field can be larger since training is less of a commitment, and nearly anyone can complete a 5k – walking or running. Since there are so many 5k’s, there can be some pretty rough ones. I tend to get a bit picky when I choose which ones to race. For me, 5k’s need to cost $25 or less. I just can not justify spending more for a distance that I really don’t train for. I also like these races to be on the smaller side. Running a packed 5k is tough. There is so much bobbing and weaving for the first half of the race. By the time you finally get comfortable, the race is nearly over. Choosing to run a less crowded race makes it far more likely for a great finishing time.

The 10k

I feel that the 10k is the most difficult distance to actually find a good amount of races for. They are pretty few and far between, compared to the 5k and half marathon, so being picky isn’t a viable option. I like for there to be at least 2 (possibly 3) water & Gatorade stops. Like the 5k, I like to stick to a budget for the race – no more than $35-$40. This does narrow is down a bit, but it is just my preference. There are still races you can find that are good and inexpensive – the St. Pete Times Turkey Trot that I run every year is less than $15. It is pretty hard to beat that! The 10k is such a fun distance to run – I would love to see more of them pop back up!

The Half Marathon

I don’t know about you, but the half marathon distance is my favorite! It is long enough to feel like I’m really getting in a good workout, but short enough so that I’m not super sore and exhausted for the days following. Half marathon courses have to be pretty, and not just an out and back. It is a pretty long way to have to go to just run the exact same way back that you just conquered. I also love a great finisher’s medal. What can I say – I like the bling! I also really appreciate when half marathons have a great post race fueling station – more than just the same old granola bars and bananas. It is so nice to have quality, whole foods when you finish. I like to stay in the 60-$75 range for half marathons, and tend to pick races that are a close driving distance. It’s pretty nice to be able to just wake up and run, rather than having to worry about staying over night and travelling the day prior.

The Marathon

The marathon is always the race I put the most thought in to. When it really comes down to it, this is the only race that I am really putting much effort into training for these days. All of the other races that I have run during training are just that – training races to help me simulate my marathon race day. There are a few very big factors that I use when choosing to run 26.2. First off, the course has to be spectator friendly. My husband is my biggest supporter, and he really loves to come and watch. I usually see him 4-5 times during a marathon, so being able to get around easily is a must for him. Running a marathon course that is conducive to that is key. I also prefer for there to be Gatorade and water at each and every stop. Rock N Roll races tend to do every other station with both drinks. My body needs it nearly every time in the second half of a marathon.

The biggest thing I look for in a marathon is the likelihood of the weather being cool. I am a far better runner in cold weather (aren’t we all!), and if I am training for 16 solid weeks, I prefer to have a cool weather race. Of course, this doesn’t always happen (hello Country Music Marathon!), but I like to at least give myself some decent odds. Nope, I will never be running a marathon in South Florida, or any sort of tropical location. Unless, of course, its Hawaii. Then, I think I can just suck it up The marathon is probably the only distance I don’t pay too much attention to the price. A marathon entry is almost like treating myself, so I am willing to fork over a little more money for it.

What are the factors you base choosing  a race distance off of? Do you tend to budget your races too?

The post Choosing The Right Race appeared first on Food and Fun on the Run.

Lat-pulldowns

Over any other muscle, the latissimus dorsi (your lats) are the biggest muscles worked by a pull-up. This is one of the reasons that women tend to have a more difficult time with them – women’s backs are not usually as strong as men’s. As women, we carry more of our strength in our legs – it’s just the way it goes. When performing a lat-pulldown, be sure to keep your shoulders away from your ears. Give yourself a slight lean, while still keeping your back straight (not curved), as to engage your core to protect that lower back. Pull down the bar, and repeat. If you are working toward a wider grip pull-up, now is the chance to use some of those same muscles. If the wide grip isn’t your goal, then feel free to move your hands a bit closer together (but still a bit wider than your shoulders).

Tricep Dips

Whether you are on a bench, a chair, or an actual tricep dip machine, this exercise can be done nearly anywhere. Work on keep your elbows in as much as possible, instead of bowing them out. You can also to tricep push-ups to work the same muscle. Come to plank pose, and then lower down slowly, keeping your elbows in tight against your side. Once you get to the point where you are just hovering over the floor, push yourself back up, but don’t let those elbows bow out!

Pushups

Seems simple enough, but push ups are great to get your chest ready for pull-ups. The chest isn’t a major muscle for the pull-up, but it definitely aids in getting you up to that bar. Start on your knees if you need to, and work up to a full push-up. They can be done absolutely anywhere, so there is really no excuse!

Assisted pull-ups

Many gyms have machines where you can add weight while you are doing pull-ups. You put either your knees or your feet on a type of lever, and each time you pull yourself up, the machine absorbs the weight, rather than you having to actually pull all of your weight up. If you don’t have access to a gym, order a band so you can lift yourself that way, with some of the tension relieved. You can put these bands around any type of bar, even if it is the one at a nearby playground.

Planks

Yep, as if you didn’t have enough with my favorite abs post, they are back! This is just another great example as to why it is so important to have a strong core. By tightening your core while doing a pull-up, your body is stabilized, and the exercise becomes easier. They help to keep your body straight, and your form pristine.

What other exercises do you do regularly to get your muscles stronger for a pull-up? I would love to see your additions!

The post Exercises to Help You Get That Pull-Up appeared first on Food and Fun on the Run.

To be honest, I have no clue! I mentioned at the beginning of the year in my 2013 goals that I wouldn’t be doing a fall marathon. At this point, that is crazy hard to think about, since I felt incredibly strong throughout the entire last training cycle, and all the way through my marathon. I want to run another marathon this year. I know I can do well in it, but I am going to hold off. I told myself this months ago because I knew what would happen come June – I would want to sign up for a fall race after the spring marathon. Not this time!! I am actually sticking to my promise!

A huge part of not taking on any type of serious training is also because I know I need to be very dedicated to growing my business. I don’t want training to get in the way. Right now, I am teaching multiple bootcamps and training clients every week. Sometimes, a run will have to get pushed to the side. This type of schedule makes me a-ok with that.

The plan of no plan for summer 2013 is in full swing! I am going to run when I want to, and sleep in on the weekend when I feel like it. I plan to hit up more yoga to get my hips and hamstrings a wee more flexible. The pool shouts my name in the summer, and I can’t wait to get more consistent again! I am not going to worry about my running pace at all, but I do plan to keep a base of around 25 miles per week.

I would be thrilled to get in a nice 10 mile long run each week, so if at some time in the early fall I want to jump in to a half marathon, I can. Oh, and I have a ton of friends training for some pretty huge races (IRONMAN, IRONMAN 70.3, & Marathons!!!), so I would love to be able to run with them to support them during training.

So, if you are still with me after all that rambling, there’s My Plan of No Plan for this summer. I am really looking forward to it!

Do you always follow a plan, or do you let yourself enjoy not having a strict schedule every so often?

The post The Plan of No Plan appeared first on Food and Fun on the Run.

Last year, Under Armour launched a new marketing campaign – What’s Beautiful. This campaign is aimed to serve “every woman” and let them be the voice of the Under Armour. They are bringing the challenge to a whole new level by launching Version 3.0! Through the challenge, everyone can sign up and make their challenge public, as to get support from all of the other women out there. Teams are formed and it is really just an amazing place to give and receive support. The ultimate goal is to become one of the last women standing, and become the winner with an all expense paid trip to Costa Rica. Under Armour is looking to redefine the female athlete, starting with you and me!

I am included in a huge group of Fitfluential Ambassadors that are taking on the What’s Beautiful Challenge. So what’s my goal – to complete an unassisted pullup. I had set that out there as one of my goals for 2013, and I still have yet to reach it. I am hoping this challenge will give me just the inspiration I need! Looking to find out some more information about the challenge, check out this video!

Go over and sign up for the challenge! Follow me and I will be sure to follow you back! Let’s cheer each other on together! Follow me on Facebook, Twitter, and Instagram and see my progress every step of the way. Check out the chatter by following the hashtags #IWILL and #WHATSBEAUTIFUL. You can expect motivation overload!

The post Under Armour’s What’s Beautiful Challenge – 3.0 appeared first on Food and Fun on the Run.

I mentioned last week that I am in the process of making fitness my full-time job. Well, as of yesterday, the back-end work was done and I could finally start sharing my new company! Drum roll please….

Fitness Fruition is the name of my company, and encompasses striving for a healthy lifestyle while still enjoying life. I want it to be a place people can come and have a reliable source for exercise and running training. I actually came up with the name last year when I was running the Nashville Marathon (the only good thing to come out of that race!), which means it took me a year to actually implement my idea – kind crazy!

So what does this mean for the blog? Honestly, the only thing that is going to change here is the two headers above, coaching and training, will now redirect to Fitness Fruition. Otherwise, everything will be exactly the same – 3 times a week posting schedule, plenty of running talk, not enough recipes, and sharing my fitness life with you all.

On the Fitness Fruition site, you will find all of my current services, including running coaching, in person personal training, virtual personal training, and bootcamps! If you have the chance, please head over and like Fitness Fruition’s Facebook Page, as well as the Twitter page. I am working on growing both of these social channels, and would love your help in getting there!

One thing I want to mention is the design of my amazing logo! I have a friend who is the most amazing graphic designer. I really didn’t even know what I wanted, but I described my vision and goals for the company to Patrick, and he came back with this logo. I am so incredibly pleased with it, and really feel that it encompasses everything I (didn’t know) that I wanted! If you are looking for an amazing brand creator, please contact Patrick. You will not be disappointed!

As always, please let me know if you have any questions! Thanks in advance for your support! Head on over to Fitness Fruition to see what it is all about!

The post The Launch of Fitness Fruition appeared first on Food and Fun on the Run.

1. Side Plank with Pulse

We all know and love to hate the plank, but the side plank doesn’t get quite enough love. Roll over onto your side with one arm on the ground, and the other on your hip. Make sure your body is in a straight line, with your hips not sagging. Then, hold your plank and do small pulses to really engage your obliques. Start with 30 seconds of holding, and then work up from there. Don’t forget to switch sides!

2. Bicycles

Of all the ab exercises out there, I feel that I have been doing bicycles the longest. They are great for isolation, and work multiple parts of the core. Lay on your back, with your legs bent and your hands behind your head. Slowly start moving your legs as if you are on a bicycle, then have your elbow meet the opposite knee. Switch sides & repeat. The slower you move with this one, the more difficult it becomes.

Photo via realsimple.com

3. Leg Raises

These are always hard for me. You can do this in either a captain chair at the gym, or just hanging from a pull-up bat. Start by hanging on the device of your choosing. Bring your legs up perpendicular to your body, and hold them straight while doing them. Lower them down, but be sure to do this controlled. Repeat. If you aren’t able to keep your legs straight, go ahead and bend them, and work up to the straight leg. It isn’t easy, but it works those lower abs that tend to get neglected!

4. Hip Thigh Raise

This is another great exercise the requires no flexion, so it is great for people with back issues. Lay on your back, with both knees bent, feet on the ground. Lift your hips so your body is in a straight line from your shoulders to your knees. Straighten out one of your legs, but keep both knees parallel (this will keep you from lifting your leg too high and sinking your hips). Switch legs, but be sure to keep your hips elevated the entire time.

Photo via Active.com

5. V-Up with Stability Ball

This is a twist on the standard v-up with a bit of resistance added in. If you have low back problem, I would stay away from this one. It does isolate the low back a bit, and you wouldn’t want to put too much stress on it. Start laying down on your back, with a large stability ball between your feet. Raise your feet and arms towards one another (like a V), and grab the stability from your feet. Lower back down. Repeat, but this time, the ball will go from your hands to your feet. Cycle through this as many times as your body will let you.

 Do you incorporate abs when you go to the gym? What are your favorite exercises?

The post My Top 5 Ab Shredding Exercises appeared first on Food and Fun on the Run.

The event was held over in St. Petersburg at Spa Beach, about 30 minutes from our house. Once we picked up our friend Meg, we headed over for a fun morning of spectating multiple competitions: agility, diving dog, Jack Russell Hurdle Racing, 30 Weave Up and Back , and the Freestyle Flying Disc. Purina was nice enough to give us media passes, so we had access to the competitor tent, which included catered food and drinks, along with less crowded spectating areas. We also got up close and personal with the competitors.

The first event we were able to see was the agility competition. This is the event that I most relate to dog events. The dogs jumped over hurdles, climbed up a-frame towers, weaved around poles, and went through tubes. Seeing the handlers guide the dogs along the course was pretty impressive. The dogs were so obedient and were waiting for the handler’s every command. Each dog was given 2 rounds to get the best score, which included doing a clean run in the shortest amount of time. I couldn’t help but smile the entire time. The dogs were so cute, and looked like they were having so much fun! Check out the short clip below – I have no idea what happened to the audio – but you get the picture

The next event was the diving dog competition, which I was looking forward to the most. The dogs had a small runway to gain some speed, and then they jumped in a big pool, chasing after a toy their handler knew they loved.

 Here is a quick video for the diving dog competition. My apologies for the somewhat bad quality. I was standing in the splash zone, and quickly had to move my phone before getting completely soaked my the pup’s big splash.

The next event was Jack Russell Hurdle racing. I wasn’t sure what the expect with this event, but I am sure glad we caught it! Groups of dogs were loaded into crates. Once the race started, the gate was lifted and the dogs just took off after a stuffed toy for them to chase. The goal was to get from one side to the other, jumping over hurdles in between. Once multiple rounds were held, the winners from each round went head to tail in the final race. Just look at the speed of these little guys (and girls!)

By this time, Winnie was a bit over the entire scene, so we decided to head out. We missed the last couple of events, but still had an absolutely awesome day!

If you ever get a chance to go to a dog challenge, I highly recommend it! It will put an instant smile on your face!

Have you ever been to a competition like this? Would you ever go if you had the chance?

Disclaimer: I was not compensated for this post, or for going to the event, but I was given a few passes. All thoughts and opinions on these adorable pups are my own. 

The post The 2013 Purina Pro Plan Incredible Dog Challenge appeared first on Food and Fun on the Run.

Now, I have been there more times than I can count – my dad’s entire family lives there, including 5 siblings and all of their kids. It is quite the crew when we all get together and most of our trips have always revolved around visiting family. While this is something we did on this trip as well, we also were able to get out a bit and explore parts of the city we hadn’t seen too much of in the past.

Louisville has a lot of history dating back centuries – from bourbon to baseball bats, the city is deep in southern culture. One of the best parts of running the Kentucky Derby Marathon is that is held during the Kentucky Derby Festival, which is a few week-long affair that leads up to the Running of the Roses – the Kentucky Derby.

Churchill Downs, where the derby is held every year, held its opening night the Saturday night of the race. While I have been to see a horse race, Marcus hasn’t, so we took the opportunity and headed to check out some night racing. The rain that was supposed to hit during the race held off until the night, which unfortunately, meant that we ended up standing in some rain while waiting for the horses. My aunt and uncle own part of a horse, so we were given the opportunity to head out onto the paddock, the location the horses and jockeys prepare for their races. It was pretty awesome to actually be able to go out and see what everything is all about – even if we were getting soaked!

 Marcus was given a quick lesson from my uncle on betting on horse races, and then we headed up to make our bet and catch the race we were there to see!

Unfortunately, the horse we were there to see did not come in the top spot. However, I think Marcus is hooked! It is such a rush for the couple of minutes you are cheering on your pick, and is so much fun. I have a feeling we will be coming back in the future – if not for the horse racing, then for the mint juleps and lilies!

My cousins also gave us a nice driving tour of the city on Sunday afternoon, so we could check out all of the different neighborhoods and fun spots. We went through some beautiful parks, saw the amazing renovation of the riverwalk, and even stopped on Market Street in NuLu for a yummy cocktail at Garage Bar! This place looked like the ultimate place to hang during the summer and nicer months of the year. The vibe was unmatched, the drinks were spectacular, and there were even homemade (incredibly cool) ping pong tables! It was a great way to unwind on a Sunday afternoon and enjoy some great company.

I really haven’t even scratched the surface on all of the fun things there are to do in Louisville. The people are incredibly friendly and it really is an amazing, southern city. If you ever get the chance to go, I strongly recommend you do so! You wont be disappointed!  But shhhh…. let’s keep this between us. We don’t want everyone knowing what a great place Louisville is!

Anyone else like to travel to races and explore the city? Have you ever visited Louisville?

The post Exploring Louisville appeared first on Food and Fun on the Run.

Ok, so here it goes. This past Saturday morning, I was running one heck of a marathon. I was hitting consistent splits, my legs were feeling strong, and I really thought I was going to go sub 3:35 for the Boston Qualifying time. I was completely on pace for it, and then the last set of hills came. They were just difficult enough that it slowed my pace down just a bit, and was enough to send me over the 3:35 mark. When I crossed the finish line, and saw the time on my watch, my first reaction was a bit different than I originally portrayed in my recap.

I was disappointed. I was upset.

I stood right at the finishing line, leaning over the barricade, trying to catch my breath, taking in the last 3.5 hours of running. I came into the race with pretty solid training, but very minimal speed training. I did approximately 6 temp runs throughout my training, but really didn’t do much more. I kept my runs around 8:30 pace, so I was used to being in that 8 minute range. I still felt like I needed to go a little bit faster though. But why?

As runners, most of us have a dream, a goal, or even a hope, to make it to the big race in Boston. It is the elite event of all races. I made it back in 2011, when the qualifying times were different. I had to run a 3:40 back then. Now, I am required to run a 3:35:00 or faster. I feel as if I need to re-prove myself to get there again, as if there is an asterisk by my name that says, no, she didn’t make it based on today’s standards.

After I caught my breath and started the slow hobble to grab my medal, I realized how absolutely absurd I was being. I had just run my second fastest marathon ever. I fought through some killer hills that I had not even trained for. I kept a very consistent pace, and never backed down. My mind and body stayed strong the entire race, and not once did I even consider giving up. I had just killed that race, and found myself in a completely different spot than I was just a few minutes before.

I was proud. I was thrilled with my accomplishment.

So what that I didn’t BQ at the Kentucky Derby Marathon. I’ll do it again some day – that day just wasn’t April 27th, 2013. It doesn’t make me any more or less of a runner, or any less worthy of lining up at the start in Hopkinton. It makes me a runner, who is proud of the day she ran 26.2 miles in Louisville, Kentucky. It makes me a runner who is stronger than ever, knowing my mind overcame the aches in my body. It makes me a runner who will not back down – who may or may not make it to Boston again. And you know what, I am a-ok with that. There is no way I am going to let the qualifying time of one race overshadow the last 4 months of training – the early morning wake ups, the battle scars of a long run, and the pure joy of accomplishing something huge – finishing another marathon.

Next time you finish a race, and aren’t thrilled at first with your finishing time, think of how far you have come, where you have been, and where you are going. Hopefully that will put your amazing accomplishment into a more joyous perspective.

The post Thoughts on Finishing a Marathon appeared first on Food and Fun on the Run.