Archive | January, 2013

workout!

14 Jan

here is the work out schedule. i know it looks scary but i will be doing it with yall too. So we will be doing this for 12 weeks so by the end we can……wait for it………… run a marathon! or a half marathon (wich ever you are most comfortable with). yay ok we will start this tomorrow!! Also i will be uploading an in-home workout tomorrow.

  • Mondays: Rest to prevent injury.
  • Tuesdays and Thursdays: Warm up, then run at a moderate pace for the designated mileage.
  • Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.
  • Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you’re feeling tired or sore, then rest.
  • Saturdays: Run the designated mileage at an easy, conversational pace.
  • Sundays: Recover on this day with easy runs to loosen up your muscles
Week Mon Tues Wed Thurs Friday Sat Sun Total Miles Run
1 Rest 2 miles Rest 2.5 miles Rest 3 miles 2 easy miles 9.5 miles
2 Rest 2 miles Rest 3 miles CT or Rest 4 miles 2.5 easy miles 11.5 miles
3 Rest 2.5 miles 2 miles 3 miles CT or Rest 5 miles 2 easy miles 14.5 miles
4 Rest 3 miles Rest 4 miles CT or Rest 6 miles 3 easy miles 16 miles
5 Rest 3 miles 3 miles 3 miles CT or Rest 7 miles 3 easy miles 19 miles
6 Rest 4 miles 3 miles 4 miles CT or Rest 8 miles 3 easy miles 22 miles
7 Rest 4 miles Rest 4 miles CT or Rest 9 miles 3 easy miles 20 miles
8 Rest 4 miles 3 miles 3 miles CT or Rest 10 miles 3 easy miles 23 miles
9 Rest 5 miles 3 miles 4 miles CT or Rest 11 miles Rest 23 miles
10 3 easy miles 4 miles Rest 3 miles CT or Rest 12 miles 3 easy miles 25 miles
11 Rest 4 miles Rest 3 miles CT or Rest 5 miles 2.5 easy miles 14.5 miles
12 Rest 2 miles 20 minutes Rest 20 minutes Race Day! 13.1 miles Rest 15.1 miles + 40 minutes

we can do it!!

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New Start!

14 Jan

New Start!

hey guys. so this is me 🙂 I’m a normal teenage girl who would like to actually look good for swim season for once! So get ready, because for the next few months we will be working together to get that great body that we all deserve. I will be posting workout videos, and be putting up posts daily on eating habits and goals.
So why not start now? Starting monday january 14th plan to be working with me to succeed these goals.
1: breakfast- first of all we all know that breakfast is the most important meal of the day because it gives us energy for the day, so why not start it off with something delicious? Also breakfast is important because it fills you up so you are not tempted to stuff yourself during lunch time with fatty foods. This is a great recipe for a healthy smoothie that starts the day off right.
1 cup raspberries
1 medium banana, peeled
3 cups fresh baby spinach
2 teaspoons chia seeds, soaked for 20 minutes
4 to 6 ounces of filtered water
Add all the ingredients to your blender and blend on high for 30 second or until creamy.

2 lunch time!!!!!!: lunch time is that time when you can take a break in your day and dive in a yummy meal, so make it good for you! my favorite meal ever it a hot tuna hero sandwich. nuff said. here is the recipe!!
2 pouches (7.06 ounces each) light water-packed tuna
1 cup chopped celery
1 cup frozen peas, thawed
3/4 cup mayonnaise
4 slices Swiss cheese, cut into 1/2-inch strips
1/4 cup minced fresh parsley
1/4 cup butter, melted
6 hoagie buns, split

3 dinner: personally i love dinner so much, so make it worth your time to make a deliciously healthy meal. For a lot of us the word “salad” can kind of scare us, but not if you make it just right! With the perfect ingredients, it can be healthy, easy, yummy, and filling.
teaspoon black pepper
2 cups packaged fresh baby spinach
3 tablespoons jarred roasted red sweet peppers, drained and sliced
2 tablespoons whole almonds or pecans, toasted
1 tablespoon crumbled reduced-fat feta cheese
and you can through in a great cooked piece of chicken breast to make the perfect lunch.
wow! what a day! stay tuned for my work out list and video tomorrow. 🙂 night y’all