Cocoa-Berry Smoothie

Should we start with the fun stuff? I’m sure a few of you are dying to find out if you won the Skoop A-Game giveaway from last week…

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Congrats Katrina! 

 

For those who didn’t win, don’t fret! The amazing crew at Skoop sent me some of their new B-Strong protein powder to try out and there just might be a giveaway for that in a couple weeks… If you can’t wait, you can always buy Skoop here! (*affiliate link…thank you for your support!) ;)

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Anyway, if you haven’t noticed I’m a big smoothie lover and after making this smoothie last week, I loved it so much I had to make it again the next day. So good!

smoothie photoIngredients:

  • 1 cup coconut milk
  • 1 scoop greens
  • 1 scoop vanilla protein powder
  • ½-1 tsp cocoa
  • ½ tsp honey
  • ½ frozen banana
  • ½ cup frozen blueberries
  • ½ avocado
  • splash water

 

Blend all ingredients in a blender until smoothie. Pour into a glass with a straw and enjoy in the warm summer sun!

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What’s your favorite smoothie combo lately?

Joining WIAW.

Every Run Counts

I’ve been running for a few years now and I swear I’m constantly learning something new. Sometimes it’s about myself, sometimes it’s about running, sometimes it’s what to do, sometimes it’s what NOT to do but regardless, it’s always got me thinking and learning.

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One of the lessons I’ve learned is that every mile counts.

 

I used to think if I didn’t go out and run 2+ miles, then it didn’t count. If I ran as part of another workout, it didn’t count. If I didn’t run my full training distance for the day, it didn’t count.

 

I’m sure for anyone else reading that, you think I’m crazy. But it’s a battle that I’ve been facing for a few years now and one that I’ve finally come around to accept: every mile, every partial mile, every run counts.

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It’s an important lesson – for me, for you, for the new runner, for the seasoned runner, for everyone. Every run counts.

The Lonely Wild

I haven’t been sharing a ton of the campaigns that I’ve been working on with my job. Mostly just because while music is a huge part of my life and obviously also my career, this is also a personal blog, personal space and I want to make sure I’m finding that balance and not bringing too much of my job into this space. I don’t know if any of my coworkers, my boss or clients have stumbled across this space and give it a good read from time to time (hello, if so!) and while I have no intent of sharing anything negative, I guess I just always feel like there’s a line and I want to make sure I don’t cross it.

 

With that said, I HAD to share this band with you. Not just because they’re good and worth knowing, but because they had this marvelously hilarious campaign video that is so worth every second to watch it fro start to finish.  No joke.

 

 

Hilarious, yes? Honestly, one of the best campaign intro videos I’ve seen!

 

Anyway, the band (The Lonely Wild) is more than their video, they’re incredible musicians. And you all know that I know good music, right?

 

 

 

With the new album in the works, I quite honestly can’t wait to get my ears on the new tunes!

 

What are you listening to this week?

Tell me all about your fabulous weekend!

Hoping for a Running Comeback

The irony of last week’s post about my success in balancing CrossFit and running was that come Sunday, I had nothing left to give my run. This was probably part due to my attempt at a workout Saturday when despite my body feeling pretty good, it really probably needed rest after “Murph” on Friday. I had hopes of an 11 mile run but I told myself 6-8 would still be acceptable, but I just didn’t have it in me. Mentally I was struggling and while I really needed the therapy aspect of the run, I didn’t get it. I set out for a short run Tuesday morning, within steps I knew that wasn’t happening. I got two miles in Wednesday morning and while not easy, I pushed through. And despite waking up Thursday morning not sure I was going to be able to run, I drove myself to the gym and pushed out 6 miles on the track. Woohoo!

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We do what we can and we have to listen to our bodies…whether that means an extra rest day, stretching, or stopping a workout early because we mentally or physically are at the point of exhaustion. I know with marathon training, I run the risk of over-training and I want to make sure I’m giving my body and mind what it needs to avoid hitting that point.

Friday 7/4
4 mile run
Murph: 1 mile / 100 pull-ups, 200 push-ups, 300 air squats / 1 mile : 45:45

Saturday 7/5
2 round WOD: 50 cal row/40 sit-ups/30 supermans
50×5: 50 side bends right (&left)/50 side ups (right & left)/50 vtwists

Sunday 7/6
5.25 mile run

Monday 7/7
Strength: Every :30 for 6:00
1 power clean + push jerk #50
WOD, AMrAP in 10:00: 10, 9, 8….1,2,3…
Hang Power Clean (45#)
Burpee Box Jumps (20”)
reps: 81 (I think, I lost count…)

Tuesday 7/8
Strength: front squat 3-3-3+ : 85# (3) 
WOD for time: 11:24 (34# & green+red band)
Run 200m
2 rounds of:
5 overhead squats
10 pull-ups
Run 300m
2 rounds of:
5 overhead squats
10 pull-ups
Run 400m
2 rounds of:
5 overhead squats
10 pull-ups

Wednesday 7/9
Strength: push press – 3-3-3-3 *3RM (60#)
WOD for time: 100m sled push / 25 ring dips (w/ green band) / 50 sit-ups / 100 single unders / 50 sit ups / 25 ring dips / 100 m sled push – 11:37
2.1 mile run

Thursday 7/10
6 mile run

The training plan calls for 12 miles on Sunday but i’m going to listen to my body and if needed, will adjust. After all, it’s all about balance, remember?

 

How was your training this week?

How do you avoid over-training when training for a big event?

Motivating My Inner Dreamer

There’s no doubt that I’m a dreamer. I’m a creative entrepreneur who is always thinking of what my next adventure could be. Sometimes this can prove to be challenging, not only to figure out how to make something so crazy come together, but to also get those around me to be supportive and understand my vision in the same light.

 

Right now I will admit that I’m dreaming. There’s a level of uneasiness that I’ve been fighting for awhile and that itch to do something outside my comfort zone and to really challenge myself is getting stronger. As I dream and brainstorm and plan and try to figure out what is actually within my grasp, I figured I would share a few quotes that speak to my guiding light as of late.

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What are a few of your favorite quotes right now?

Joining Amanda and Thinking Out Loud!

Super Skoop (+ Giveaway)!

A couple weeks ago when I shared all the fantastic mail I’ve been getting lately, one of those items was a full bag of Skoop and at the time I promised I would be providing you with a full review soon. Well friends, that day has come!

photoAs I mentioned, one of my suite mates at Blend works for Skoop and she sent me home with a 5 day Skoop Challenge. The challenge was one packet of the A-Game Skoop which you take each morning. You could have it mixed with water, juice, almond or coconut milk, blended into a smoothie or mixed with protein powder.

 

Since I’ve been going to CrossFit first thing in the morning, I come home and mix together some coconut milk, protein powder and a packet of Skoop and sip on it as I get ready for my day. Quite honestly, this quickly became my favorite way to start my morning. A little while later I’d have a banana and make a cup of coffee, but sometimes I found that my energy was up and that coffee wasn’t actually necessary until mid-afternoon.

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I’m sure you’re wondering, what is A-Game?

From Skoop: “Skoop A-Game is the simplest way to put the complete benefits of super foods to work for you. Our proprietary blend contains 41 obsessively researched ingredients that have been formulated to maximize nutrient synergies. The result is a surprisingly tasty, nutrient dense superfood powder – rich with antioxidants, probiotics and adaptogenic herbs that makes it easy to get your super on.”

 

Not to mention it’s a great way to get 10 servings of veggies! And let’s get real, who is actually successful at getting in 10 servings of veggies a day, let alone before 10am?! ;)

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What gets me the most is how GOOD it tastes! And I’m not just saying that! I have come to really enjoy my morning protein & Skoop shake after CrossFit, whether I choose the Sweetgreens or Chocofresh, it’s always super tasty!

 

Because I’ve been loving it so much, I signed myself up as a distributor! Care to buy some Skoop? ;)

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Since I’ve been so excited to share the love, the kind folks at Skoop even offered to giveaway a 30 serving bag of A-game to one of your lovely people!

 

a Rafflecopter giveaway

 

How would you try the A-game?

Joining WIAW!

The Run When I (Almost) Ate A Bug

Now that the weather has warmed up, I’ve been enjoying running outside as much as I possibly can. In fact, my new thing is to drive about 5 minutes from my house and run along the trails. It’s nice to have a path where you don’t really need to worry about cars except in a few select locations…but that doesn’t mean you’re completely free from concern.

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The other week I set out on a late afternoon run, which as the girl who works out first thing in the morning is very unlike me, but with this different time of day brought different things to watch out for. Really, since there was more activity on the trail than there is at 7am on Sunday morning, it just brought those things to the forefront of my mind versus lingering in the back, only to come around if and when necessary.

 

So what are those, you ask? Aside from my physical safety (yes, I take precautionary measures!), there are 3 things that I try my best to avoid whole trail running:

  1. Eating a bug
  2. Getting pooped on by a bird
  3. Getting run over by a bicycle

And quite honestly, you can’t win them all…but for me, my biggest struggle is usually the bugs. There’s a lot of those little suckers and when you’re trying to just breathe and get in the zone, next thing you know there’s a bug that just ran right into your mouth. It’s gross, I admit it. But no one said everything about running is all sunshine and butterflies. Just be happy we’re not talking about poop.

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So do I actually eat the bugs? Well no. Or at least I try not to but if you told me that I have, I wouldn’t be surprised…a little extra protein, right? ;)

 

Have you ever eaten a bug?

Tell me a funny story from one of your workouts!

The Run I Needed But Didn’t Get

I’ve said it so many times before, not every run will be a good run, and it takes those bad runs to make us really appreciate the good ones when we are so blessed to have them.

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But let’s back up a bit…I had a frustrating day yesterday. Just one of those days that you just can’t figure out. I’m not going to go into more detail about it but I went to bed early last night knowing I had a long run planned for the morning and could just run out my frustration and hurt. I even woke up this morning feeling like the originally planned 11 miles was possible (note: while 11 was on the schedule I was willing to cut it down to 6 or 8 mid run if needed due to Murph‘s lingering soreness). And then I hit the trail.

 

The first few steps felt amazing and then I started feeling it…the soreness in my left leg and glutes, the tightness in my chest but even more so, the doubt and hurt in my mind that just quickly took over everything.

 

I reminded myself 6 was ok and committed to the 3 mile turn around point and said I could even take a moment and rest, catch my breath and stretch it out. I struggled to that point and when I got there I stopped. And I stared.

10394860_10100197169891959_2610707201681838259_nI stared at the 3 miles I had to run back. I stared at the frustration from the day before. I stared at my future and all the questions I have about it and won’t know the answers to until I actually get there and it becomes the present.

 

I watched as bikers passed me and I just stood there trying to figure out how I was supposed to get myself back to my car. Running is my therapy and at this moment it was letting me down.

 

I finally got up the courage to start running again and while I wish I could tell you I ran those 3 miles back with every bit of my heart, I can’t say that. I ran about a minute and then shut off my app, started walking, ripped off my arm band and started typing up this post in the notes app on my phone. I did all I could to not throw myself on the ground and start crying like a 2 year old.

 

I’ll tell you, I wasn’t that far off! And if it weren’t for the mosquitos that started attacking me after ½-¾ mile of walking, I would have walked the rest of the way back but ended up running the last 2 miles just to avoid turning into a giant mosquito-bitten marshmallow (yes, I am that allergic!).

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Not every run is going to be a good one and not every run is going to be one that we can push through. Sometimes it’s about accepting that as it is and not expecting anything more from it.

Flexibility with Marathon Training

First of all, Happy 4th of July! Who’s got fun plans this weekend?

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I’m hoping for a nice weekend filled with a good combination of fun and relaxation. Can you ask for anything more?

 

Anyway, I’m in the heat of marathon training… I’m only a few weeks in but I’m definitely still in the thick of it, there’s no question. I’m already finding the dedication and early nights that are necessary to get in those long runs before the summer heat and humidity take over. But regardless, I’m also finding there has to be a bit of flexibility. This week, I’m learning and doing my best to embrace that flexibility.

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Friday 6/27

Strength: 4RM overhead squat 55#

WOD for time:

-run 1 mile

THEN 3 rounds:

50 double unders (100 singles)

5 power snatch (35#)

TIME: 14:58

 

Saturday 6/28

Rest

 

Sunday 6/29

9 mile run

 

Monday 6/30

Strength: back squat 3-3-3-3-3 (w/ :03 rest at bottom) – 80#

WOD 3 rounds for time: 40 air squats / 30 push-ups (w/ purple band) / 20 deadlifts (55#) – 10:41

 

Tuesday 7/1

Strength: 2 snatches every :03 for 4:00 (40#)

WOD for time: 60 box jumps (12″) THEN 3 rounds: 20 burpees / 40 sit-ups, THEN 60 box jumps – 15:41

3 mile run

 

Wednesday 7/2

Strength: Hang clean 1RM – 60#

WOD AMRAP in 8:00: 5 Strict Pull-ups (green+red) / 7 Power Cleans (35#) / 9 Front Squats (35#) – 4 rounds + 2 front squats

 

Thursday 7/3

Rest

I woke up Thursday morning with a slight headache. It was one that I wasn’t sure if I could run through or not, but decided to wake up, eat something small and relax while my body digested and see how I felt in an hour. …nearly 2 hours later I woke up. Oops! But when I woke up, the headache was worse and I knew it wasn’t something I could run with so I made my way to the chiropractor for an adjustment and then to the coffee shop to get my day of work started.

 

Being a holiday weekend and knowing I want to enjoy time with friends, I’m figuring out how to best plan out my weekend of workouts, especially with yesterday’s sudden rest day. There’s a definite balance between sticking to the training plan and letting it control and take over your life; I’m working to find that balance and allowing myself the flexibility to adjust when and if needed.

 

With that, I’m off to run and hope you all have a fantastic weekend!

 

How was your training this week?

What are your plans for the weekend?

Just Take The Compliment

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If you’re anything like me, it’s not easy for you to take a compliment. I understand the ridiculousness of that statement but it’s true. This is what it usually looks like:

Friend: I LOVE your hair! I love when you straighten it!

Me: Oh…uhh…yeah, well this humidity is turning it into a total frizz ball.

Or…

Friend: You look seriously fabulous today!!

Me: No way, I feel huuuuge!

 

Seriously? SERIOUSLY?! Why is it so hard to say “thank you!” Sometimes I’ll even start with “Thank you, but….” NO! No, no, NO!

 

Why is it so hard to take a compliment? 

Why is it so hard to just say “thank you” and leave it at that?

Why does there always have to be an excuse?

 

To make it worse, I get the impression I’m not the only one like this. In fact I know I’m not. I can recall a few conversations with one of my good friends when I told her I loved her outfit and it turned into “oh thanks, but I totally spilled my coffee on myself this morning and now I have to spend the rest of my day walking around with this little spot” or some excuse along those lines.

 

As the day continued and everyone mentioned how cute she looked, she kept saying the same thing…”thank you, but…” We got a good laugh out of it when we realized how many times it happened in that day, but she couldn’t stop. She couldn’t just take the compliment and say “thank you.”

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We talked about how hard it is for us to do that. Like we suddenly turn into this awkward girl in the corner freaked out that everyone is staring at us and we have to point out every flaw.

 

Even yesterday before I sat down to write up this post, I was texting with one of my best friends…

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I know, I know… :-/

 

So I challenge you… And I challenge myself

 

Next time someone gives you a compliment JUST SAY THANK YOU!

Take the compliment, acknowledge the compliment and realize you’re freaking gorgeous so let others see that!

1185610_10100139506080699_1315135810_nYou know, just thinking out loud.

How are you at taking compliments?