Category Archives: fitness

This Week I Will 10

A weekly post of healthy-intention goals for the sake of accountability; [inspired long ago by Jess and her #sayitdoit style]

A review of last weeks goals: This is my first This Week I Will post in a while, but I reintroduced the weekly healthy intention setting method into my life about a month ago. Last week my goals were three-fold and mega-simple.


Do 1 strength workout and 2 cardio workouts. Achieved, thanks to two long walks and a tabatta workout in the living room.

Add some yoga. Two, short but completed, sessions of yoga by Christmas tree light were lovely.

Get freggie with it! I bought some of my favorite fruit and veggie short cuts to make sure I ate them, because I’ve really been lacking in the produce intake lately.  Olivia’s spring mix for easy greens, plus grape tomatoes and baby carrots which were both on sale at the market.  I also purchased a bottle of the new V8 veggie blends, Purple Power, for a mega-shortcut of veggie nutrients.


This Week I Will

Drink lots of water. I’ve said it before, and I’ll say it again: This is one of those healthy intentions that I can totally rock – as long as I make sure to say I’m going to rock it.  I never have a problem drinking water when I actively make it a goal, and with all the holiday treats around, extra H2O will be a gift to my body.

Eat a freggie first.  Speaking of holiday treats, they are everywhere and I haven’t said no very often when it comes to all the candy, baked goods and snacks around the office and THS HQ.  Instead of focusing on “NO!” I’m trying something else.  For the sake of getting more nutrient richness into my mouth, I’m going to focus on eating a fruit or vegetable before I eat anything else each time I’m reaching for a meal or snack.  A clementine before the almond M&M’s at work, a salad before my sandwich, or carrots pre-caramel corn.  I may fill up faster, causing me to eat fewer bites of the less-nutritious options, of course, but basically I’m just prioritizing my eating with healthy bites first, followed by more decadent foods.

Complete four at-home workouts. And because it’s best if I have a plan, I’m looking at these bam-a-ma-jams! >>

  • Get Your Active on Tabata Workout via Coffee Cake and Cardio, it’s one of my favorite at-home workouts from a blog I’ve ever tried. I go back to this one often!
  • Slowed Down Core Workout via In Fitness and In Health, because focusing on slow and calm seems to be the great counterbalance to hustle and bustle
  • Hold it Workout from The Lean Green Blog, I’ve been saving this one in my “to try” folder since 2012!
  • and this Dumbbell & Body Weight Workout I collected board-style via the exercise demos on SparkPeople.

Enjoy my Staycation – The Remix. This week will begin another 11-days-away-from-the-office stint [I had 10 days off in a row in October an it was glorious!] and I plan to both a) do all the things! and b) spend every morsel of my being in deep rest and relaxation mode.

What healthy intentions are you setting for the week?  Tell me about them on twitter and show me the proof on Instagram by using the #Make1HealthyDecision hashtag!

#THSGetsFaster Week 8

This “Easy as Breeze” post is sponsored by Almond Breeze Almondmilk as as part of my participation in the Blue Diamond Tastemakers Program. For more “Easy As Breeze” recipes made with five ingredients or less, visit Almond Breeze on Facebook, Twitter, Instagram and Pinterest.


In the spring of 2015 I set out with a goal to get speedy, aiming to PR each of the common race distances I’ve crossed the finish of thus far [5K, 5-mile, 10K, 15K, half marathon]. I decided to document the process of my training, hoping that it will help to keep me accountable to train strong.  Up first, I’m chasing the train to 5K PR city – currently at 29:35.  This is week eight.

Monday July 20 – Sunday July 26
Total Miles Planned: “put on my shoes and run some miles, at least once before the weekend and at least once during the weekend.” – #THSGetsFaster Week 7
Total Miles Ran: 3.3 ran // 3 walked // and I made my goal of running once before the weekend and once during the weekend, too.


Favorite Run: Sunday I did a half mile walk for both my warm up and cool down, with 2.3 miles of wogging intervals. I kept with 5 minutes jogging to 2 minutes walking and ran each interval as prescribed.  It was hot and sticky, and I got sweaty in about 37 seconds of running, but there was a slight breeze as I ran that definitely helped the experience.

Least Favorite Run: Thursday night I walked two miles and then REALLY had to talk myself into running one, too.  I just ran steady to get it over with and when it was done, I was DONE.  Some times when I set out just for one mile, I end up finding my groove and running a few before calling it quits.  But other days you just aren’t having it, ya know? Thursday I wasn’t haven’t it.

Other Workouts: Post run stretching on Sunday and a few walks around the neighborhood, but only one on Thursday was fitness-focused.

Listening Notes: I have a long backlog of all my favorite podcasts after having house guests this month.  I was catching up on Extra Hot Great and Pop Culture Happy Hour while I ran last week.

easy as breeze

Fueling Notes:  It’s no secret I love fall running, but running in the summer heat has become a much more manageable habit now that I’ve found some things that work well for me. One thing that helps me on my quest to cool down is my post-run smoothie.  It’s key for me to keep these SIMPLE and the recipe below totally fits in the “Easy as Breeze” celebration Almond Breeze is hosting this month.

After talking with Melissa about whey protein powder during our Protein Partners podcast episodes [you can find them here if you’re looking: #1, #2, & #3] I finally purchased a few small packets I found at CVS when looking for something to get for Nick’s Mom, Kathleen, to use in her daily breakfast smoothies while she was visiting.  I was pleased to see that my local CVS had four flavors in individual serving packets – chocolate, vanilla, cookies & cream, and strawberry.

I only use half a packet of the powder in this smoothie, because paired with the protein in the Chobani, I hit my goal of 26-30 grams without needing to use the entire packet.  I also like to add a Stok Espresso shot if it’s a weekend smoothie and morning run, as I prepare to kick-butt on my To-Do List.

Post-Run Pre-Productivity Smoothie


  • 1 medium frozen banana
  • 6 ounces Greek yogurt of choice [I used Chobani 0% vanilla with these]
  • 1 shot of espresso
  • 1/2 serving of chocolate whey protein powder
  • Chocolate Almond Breeze


  • Break frozen banana in 4-5 pieces and place in single serve blender cup.
  • Add yogurt, espresso, and protein powder.
  • Add Almond Breeze to fill line.
  • Blend until combined. 
  • Optional re-blend: I find that once everything is blended I can add a bit more liquid and re-blend for a thinner, smoother consistency. 


#THSGetsFaster Reflections: I did get around to writing out a #THSGetsFaster Phase 2 training plan for the next eight weeks. The truth is, I know I do better when I have a plan laid out with the intention of “crossing off” each run as I conquer it. 

I’m keeping things pretty low-key with week one, looking at 9 miles total spread through four runs.  I’m sticking to the 1 long run, 1 race-specific speed training run, and 2 “easy” runs each week.  I definitely want to add strength and yoga, too, but know that piling on too many goals can totally sabotage my motivation. 

#THSGetsFaster Week 7

In the spring of 2015 I set out with a goal to get speedy, aiming to PR each of the common race distances I’ve crossed the finish of thus far [5K, 5-mile, 10K, 15K, half marathon]. I decided to document the process of my training, hoping that it will help to keep me accountable to train strong.  Up first, I’m chasing the train to 5K PR city – currently at 29:35.  This is week seven.

Monday July 13 – Sunday July 19
Total Miles Planned:  6 miles + a 5K Race
Total Miles Ran: a 5K Race


Favorite Run: Errrrrr… So, my cat got sick, like really sick, and coupled with back-to-back house guests, suddenly running dropped to priority ZERO for exactly 18 days.  That’s the number of days between the last time I ran [Monday, June 29] and my….

Least Favorite Run: This 5K, MY FAVORITE LOCAL 5K, sucked so hard this year. Okay, so not exactly.  The volunteers were great, the shirts were great, the new “Hawaiian” theme addition was great, the course was the same, and so – you know, GREAT…. and I went in saying I had “no expectations.”

Turns out I had expectations, I just didn’t really realize it until after looking at my Garmin after hearing the 2 mile beep and feeling so many emotions in what seemed like an instant. My finishing time wasn’t at all horrible, but it was far from a course PR, let alone a PR, and I wasn’t expecting to finish with such a large gap between where I was last October and where I am now.

The humidity on race day was KILLER and I really had to convince myself to start running again after every walking break. I started out running the first mile without stopping, then took planned walking breaks based on water stops.  I got thrown off when I misjudged where one stop would be and then never quite got back into the grove.  I was running 90 seconds, walking 30 for a majority of the race, which meant sprinting over the finish line was possible, which always feels great even when you want to punch the clock for saying a time that makes you angry.


Other Workouts: Lots of walking, but not much else.

Listening Notes: I listened to a really fun playlist filled with music from Megan, but I think all the speedy pop took a toll on my pacing. I was ALL OVER THE PLACE PACE.

Fueling Notes: Half a bagel with cream cheese a couple of hours before the race. A delicious brunch at one of my favorite Scotia spot, Sally’s Streetside Café, after the race.  My sandwich – Sally’s Rueben, a Rueben made with delicious roast beef – and home fries totally hit the spot.  As a special post-run treat, I basically dove head first into a bottle of Adam & Eve Orange-Carrot Juice. This stuff is SO delicious and though I don’t drink fruit juice very often, I have officially made a note on my grocery list in hopes I can find it at the local market to keep stocked at THS HQ.


#THSGetsFaster Reflections: Now that I ran again, I guess I’ll keep it up.  My previous written-out-calendar plan ended on Saturday, so I’m taking some time this week to write out a new plan for the rest of summer.  For this week the goal is simple: put on my shoes and run some miles, at least once before the weekend and at least once during the weekend.  Walk as much as possible on any day I don’t run.  Then I’ll start whatever self-written plan I hope to scribble out while watching TV Tonight when Monday arrives.

I know I’m still wanting to hunt down that 5K PR, but I think a few weeks of steady training BEFORE picking a race to solidly speed train for may be a good idea in terms of getting me back into the running groove. I’m missed my time on the streets and trails and sidewalks and hills and I can’t wait to plug my ears with podcast noise and log as many miles as my heart desires.  Ready, set, run.