Weekly Chase #10

Well, I was behind last week after a weekend trip to Kansas to see friends and family and was treading water the rest of the week just to stay a float and keep up vs planning ahead and staying ahead of the game.  Our trip, however was awesome!  We had so much fun!  We went to Sofie’s first ever baseball game.  Texas Rangers vs. Kansas City Royals.  She had tons of fun and keeps asking when can we go see another game!

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Then my husband got to witness his first ever Threshing Bee in the big town of McLouth, KS.  I think he secretly liked seeing how the machines work, and of course now wants to have a suped up riding lawnmower.

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So with that, it’s Monday and that means a week of reflection AND projection with The Weekly Chase and then Back to School Learn Something New Challenge!

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First off, the REFLECTION period, last week’s goals (or rather in this case, goals from TWO weeks ago!):

1)  Run AT LEAST 3 times.  I have 2 runs coming up in October, a 5k AND a 15k! – Only got 2 runs in.

2) Take at LEAST 2 walks with the family and 1 bike ride. – I got the two walks in but not the bike ride.

3)  Finish up my LAST week of P90x!  YAY!!!  –  Will post pictures when complete – Complete.  I will be working on the blog post for that this week.

4)  Drink AT LEAST 60 oz of water DAILY. – Didn’t get this one done.  I slacked off, will be working on that this week!

5) Blog AT LEAST 3 times. – I got two times in.  Will work more on this.

6)  Pick up my new book, Racing Weight, and learn something new from it (challenge goal). – Didn’t happen.  My husband was busy with work this week, so I had lots of productive “mommy” time though!

7)  Enjoy my weekend with my family and friends.  AND I get to see my MOMMA!!! <3 – COMPLETE!

 

And now for the PROJECTION part:

1)  Run AT LEAST 4 times.

2)  Take AT LEAST 1 bike ride and 3 walks with the family.

3)  Stay on schedule for the rest of the week for my Les Mills Combat program.

4)  Help my friend, Jennifer have a FUN!, first 5k on Saturday and help her accomplish her goal of running the WHOLE thing.

5)  Blog AT LEAST 3 times.

6)  Continue reading my new book “The Compound Effect” and learn something new from it (Challenge Goal).

7)  Enjoy a trip to the Tulsa State Fair this week.

Relaxing Weekends

So this weekend has been the first in awhile not having anything to do! It has been so nice and relaxing! The weather yesterday kind of detailed my plans some to get my miles in but I made up for it today. It threw my schedule off slightly but I will get it adjusted.

Yesterday was my “lazy” day (aka REST day). I think I did one load of laundry and dishes and that was about it! It was so nice. Today, however, I made up for it. I woke up, ran 7 miles, came home, made breakfast for the family, got some laundry done, more dishes, swept and mopped, MORE laundry, picked up the house, took a 5 mile bike ride with the family, cleaned my kitchen and worked some on my business. Very productive I must say! Tonight I’m hoping to crawl into bed early and get some reading done. Right now I’m reading “The Compound Effect” by Darren Hardy. I highly suggest this book to EVERYONE! Everyone has dreams and aspirations and this book will help shed light on how to accomplish your dreams.

Right now I’m working on my schedule for this week. Not just for work, but for home and exercise wise. I’m so excited, I have my very first Tulsa Zoo 5k going on this upcoming Saturday with my good friend Jennifer, who this happens to be her very FIRST 5k. I can’t wait! I hope she loves racing just as much as I do. It’s addicting! Luckily my husband supports it! Ha!

Oh yes, I also have the fun task of going in and talking with my daughter’s school tomorrow. She got sent to the office on Friday for tardiness. This was a first for being sent to the office. Usually if we are late, you know it. The front, drop off location is bare, but not Friday. It was sooo busy! The teachers were still out there, buses still lined up as well as cars. If you haven’t read earlier posts, her grade school is going to a different school this year while her school is being remodeled. Drop off and pick up is now a nightmare. Kids can no longer be walkers. They are either car riders or bus riders because there is no good way for kids to walk or parents to park and wait for the kids to get out like there was at her old grade school. So I’m questioning the tardiness and if they count it then they need to fix the drop off location or have a leeway for it. We easily wait 5+ minutes daily during drop off because of traffic. There is no “better time” to drop off in there 15 min window that the kids can be dropped off.

Has anyone else ever had to deal with this issue? Any suggestions?

What did you do this weekend!

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HIIT

What is HIIT you might ask?

HIIT stands for High Intensity Interval Training. I personally LOVE HIIT!  It is a great way to “spice” things up and bring a new level to your workout regimen.  HIIT sessions are usually 30 minutes or less and involve short, burst or periods of high intense anaerobic exercise (intense exercise that causes lactic acid to form, think hardcore exercise) and less intense recovery periods.

How do you perform a HIIT session?

A HIIT session involves a warm up period, followed by (normally) 3-10 repetitions of high intensity exercise followed by a low to medium intense (recovery phase) exercise, and then ending with a cool down period.  There is no real designated ratio of high intense to low/medium intense exercise periods, it all really depends on your cardiovascular capacity.  However, a “common” go to ratio is 2:1.  Meaning 30-40 seconds of high intense exercise with a 15-20 second low/medium intense exercise.

Benefits of HIIT?

HIIT is an awesome way to get in a good, quality workout when you are short on time.  These short, intense periods of exercise actually help heighten or improve your athletic capacity and overall conditioning.  Not to mention, it helps improve your fat burning capabilities by increasing your resting metabolic rate even after it’s finished.  It has also been shown to lower your insulin resistance on a chemical level.

How often should HIIT be done?

Usually the next question after one learns about HIIT is, “How often should I do HIIT on a weekly basis?”  With HIIT, it really depends on what your goals are.  I, personally choose 2 times a week, as I want to make sure I incorporate my “normal” 30-45 minute endurance sessions in there, as well as strength and flexibility training.  However that is MY choice for myself.  I am a runner, I still need my longer, endurance sessions as I call them.  Your goal may not be for that half marathon I am training for.  But like they say everything in moderation.  Listen to your body and if something hurts or is painful and doesn’t subside, STOP!   You don’t want any injuries.

How can I do a HIIT session?

The wonderful thing about HIIT, is you can do it with just about any form of exercise!  Running, jumping rope, cycling, rowing.  Really anything that takes your heart rate up quickly followed by a recovery period long enough to let your heart rate come back down.

Example of HIIT

5 minute warm up walking or a slow jog on the treadmill, followed by 5 repetitions of sprinting for 30 seconds and a slow jog or walk for 15 seconds and ending with a 5 minute walk for a cool down.

So the question now is, are you ready for HIIT?  What is your favorite HIIT workout if you incorporate them into your routine?

Enchilada Lasagna Casserole

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Another family favorite!  My family isn’t big on refried beans, well not anyone other than me.  So I did half and half with this.

Serves 12
Prep Time
30 min
Cook Time
45 min

Ingredients
10 corn tortillas
6 flour tortillas
3 cups enchilada sauce – divided
2 cups chicken – shredded (I actually used ground beef to be different since when I normally make Enchiladas I do chicken)
2 cups salsa Verde – divided
1 cup reduced fat sour cream
2 tbsp chili powder
2 cups fat free refried beans
3 cups reduced fat shredded cheddar cheese – divided
1/2 cup chopped fresh cilantro + extra for garnish  (I left this part out as we don’t like cilantro)

Instructions

Preheat oven to 350
Prepare a large casserole dish with nonstick spray
Spread 1 cup of enchilada sauce on bottom of dish
Place 6 corn tortillas on top of the enchilada sauce – tear into smaller pieces to cover completely
In a small bowl combine chicken, 1 cup salsa verde, sour cream and chili powder together
Layer chicken mixture over flour tortillas
Spread 1 cup of cheese over chicken
Sprinkle cilantro over chicken
Place 5 flour tortillas over cheese – tearing into smaller pieces to cover as much as possible
In a small bowl combine beans, 1 cup enchilada sauce and remaining salsa verde
Spread beans over tortillas
Sprinkle 1 cup of cheese over beans
Cut remaining tortillas into quarters and layer over cheese with flour & corn tortillas
Pour remaining enchilada sauce over tortillas and sprinkle remaining cheese
Cover with foil and bake for 30 minutes

Whiny Kids, Frustrated Momma and Grey Hairs

Now don’t take this the wrong way, I love my kids to death and wouldn’t trade them for the world, however when my seven year old decides to whine and cry like the 17 month old over the littlest thing, my nerves are definitely tested almost instantly. Even more so when Daddy tells her to stop the fake crying and she stops and laughs with tears and all still pouring down her face.

What is it with some little girls and all the overly dramatic, drama queen crap? Sorry I’m not sure what else to call it other than that. I’ve gotten onto her about it, I’ve tried telling her “The Boy Who Cried Wolf” story, I’ve even tried ignoring it, but she STILL does it! What gives?!?

She has been this way long before her brother ever came around, so it’s not like she is trying to get attention over her brother. It is obviously, well in my mind attention seeking, but only from my husband and I. I’ve never seen her do this around or with other people. (Lucky me I guess?) I don’t know what it is, but it drives me absolutely BONKERS! I can tolerate a lot, but that is probably the one thing that I will not put up with(well other than talking back). When she gets like that usually it ends with me sending her to her room to stay until she stops crying.

To have that go on less than 45 minutes after being home for the day AND a whiny/cranky toddler is a bit much for one day. As we were headed out the door to go to gymnastics I told my husband he could come find me sitting at the bar. Not really, but it was a good thought! 🙂 she s going to give me more grey hairs I swear…..

Has anyone else ever had issues like this? How did you break it? Any suggestions would greatly be appreciated.

The Sound of Water

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So I’m sitting at my desk enjoying my lunch AND the sound of our Koi Pond (pic above).  We have added a couple of fountains to it since this was taken.  One coming down from the rocks and the other an old fire hydrant that I have cleverly decorated to represent my love for JAYHAWKS (yes even here in Oklahoma!) that shoots back into the pond.

I have had the window to our sun room open all morning since the weather has been cooler so that I may enjoy the sound of water.  It is so relaxing!  It’s my own little oasis here at our house.  It’s the quiet, background noise that eases the soul.  I would say I wished I could hear it from our bedroom, however during the summer we have bullfrogs that live in the pond and they croak constantly so I’m sure I’m GLAD it’s not by our bedroom window.  You all know my love for frogs (BLEH!).  The sound of our pond, it’s not like music where I “listen” to the lyrics and what not.  This is more of the thought-provoking, monotonous background noise.  It’s serene, it’s relaxing, it’s just beautiful.  *looks at clock*   Guess I should get back to work!  One more patient to go than it’s time to workout!

What are some of your favorite sounds?  What is your workout for the day?

Weekly Chase #9

So this past week has been a little chaotic and busy to say the least with work, my business, after school activities for Sofie and “home life.”  Work is starting to pick up, which I’ve needed it to, but it seems like when it first picks up things are crazy trying to keep all my patients straightened out and getting them transitioned over to ME from another therapist.  This week will be pretty busy with work, plus it’s a short week for Sofie school wise.  At least the only after school activity we have going on this week is gymnastics.

So it’s Monday and that means a week of reflection AND projection with The Weekly Chase and then Back to School Learn Something New Challenge!

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So let’s talk about last week first!  My goals LAST week were:

1)  Run AT LEAST 4 times. – I only managed 3 runs last week.  Saturday we went to my in-laws to help move some things and got back kind of late Saturday to get a run in.

2)  Complete ALL of my P90x workouts. – SCORE!

3)  Take AT LEAST 3 walks with my family. – We got 2 out of the 3 in.  A couple of the evenings were “late evenings” and then Taylor’s bed time schedule still varies some and depending on how he is acting as to what time he goes to bed.  

4)  Drink AT LEAST 60 oz of water DAILY. – I managed this on 5 out of 7 days, which to me isn’t too bad for a start.  Will work more on this one this week as well.  

5)  Detox from the cake and salt this past week. – I got it all OUT of my system!  No more sweets for a while!

6) Complete all my posting nightly. – All complete nightly except for one night I was in bed before the kids were, but I did get up early the next morning and completed it before the deadline.

7)  Blog AT LEAST 3 times. – DONE!  Barely!  Yesterday I had some free time to fit in a “rambling” as I call it.  😛

8)  Pick up my new book, Racing Weight, and learn something new from it (challenge goal). – NO time whatsoever for this.  I, however, DID try out a new recipe this week!  Will get it posted tomorrow.

 

Now onto the “projection” part, goals for THIS week:

1)  Run AT LEAST 3 times.  I have 2 runs coming up in October, a 5k AND a 15k!

2) Take at LEAST 2 walks with the family and 1 bike ride.

3)  Finish up my LAST week of P90x!  YAY!!!  –  Will post pictures when complete

4)  Drink AT LEAST 60 oz of water DAILY.

5) Blog AT LEAST 3 times.

6)  Pick up my new book, Racing Weight, and learn something new from it (challenge goal).

7)  Enjoy my weekend with my family and friends.  AND I get to see my MOMMA!!! <3

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The Sound of Tranquility

So this morning I enjoyed my run with my good friend and wonderful neighbor Terri. We ran 3.56 miles before she called it quits due to her low back pain in which she pushed through and than I continued on my journey by myself for the rest of my 6 miles. First off when you’re running with a partner it’s amazing at how quickly the time flies by! Casually chatting, (kid free for both of us), enjoying the crisp morning air and logging our miles. I love watching all the other runners along the way as well as all the cyclists. It’s always amazing too me at how cheerful everyone is in the mornings on the trail. It really is a breath of fresh air being out there. You may start your journey in a bad mood, but I promise you, seeing everyone’s friendliness and smiles along your journey, you WILL end your session with a smile on your face and a light heart!

For instance there was an older gentleman this morning out riding his bike (I see him all the time), and he was getting ready to go up what we call “million dollar hill” and asked jokingly if we would push him up the hill. Later we passed him going back the other direction, again smiling, and said he had made it. He ALWAYS makes it, don’t worry, he is NOT an unfit man.

So after my friend left, I continued on my way….WITHOUT MY HEADPHONES! *gasp*. I considered stopping to get them, but I didn’t want to do just that…stop. I felt great this morning! So I picked up my pace and continued on my happy, little way. Hearing the light patter of my feet for a change was interesting and my rhythmic breathing was a new sound. Once I continued on my run without my partner, I ran across the street to the beautiful, college campus of NSU. Lots of cyclists on the roads but not as many runners, so it was quieter there this morning. This is where I got to hear the light hearted chirping of all the various birds and the sound of the cicadas. Peace and tranquility at its finest! I personally love their sound, however I know my husband finds it annoying. To each their own, right?

So after I made my way around the campus and still had a mile to go, I made my way back out onto the trail and that is where I came up to a middle age man just starting his journey this morning running. It was here where I noticed that even on my last leg of my journey I was increasing my pace and completely in charge of it. I saw the ground between us closing and eventually I DID pass him! As a runner this is a fun/psychological aspect that it’s almost spontaneous that if someone’s comes up along side of you, your pace instantaneously picks up, and you make them work to pass you.

QOTD: What aspects do you enjoy of running? Do you prefer running with or without music?

Mommy Duties

Oh gosh, I swear I need more hours in my days!  I came home with all intentions of working out and yet it felt so nice to sit in peace and quiet and doing absolutely NOTHING!  I can hear myself think, no chores calling my name, (well there are but I’ve tuned their volume down), no kids yelling, screaming, shrieking, crying, asking for a snack or that they want to go here or there.  Not even a husband!  *gasp*  Now I love my family, don’t get me wrong.  But having ABSOLUTELY NOTHING to do is RARE for me!  I am always on the go, working, housework, exercising, Sofie’s extracurricular activities.  ALWAYS something!  So I thought it was awesome that I had an hour to myself, to enjoy my peace and quiet and get my thoughts out.  To flip through my latest Runner’s World Magazine on my iPad and enjoy my protein bar.  Even if I take a day off of work, I spend getting housework done or running errands.

However with that being said, I’m sure I will feel guilty later for having done so and will be kicking myself in the rear for not taking advantage of a free moment and getting some stuff done, but that’s okay!  I’m going to sit here and enjoy my 8 more minutes of quiet before I have to run and get the kids!

 

TheBusyMom

Weekly Chase #8

It’s time for another Weekly Chase so that only means one thing!  It’s Monday!  I secretly love Mondays.  I absolutely LOVE making goals and seeing if I can squash them by next Monday.  Don’t you?  For once we had a nice, quiet, relaxing weekend at home with absolutely NOTHING to do!  Saturday was my husband’s birthday.  He is getting old he says (psst….he just turned 31!  That isn’t old right?!?  You better say no because I’m 31 already 😛 )

So what did the birthday boy ask for on his 31st birthday you may ask?  Why a….

helia RC Helicopter of course!  The one he had wasn’t good enough I guess so he had to upgrade.  So now my 7 year old daughter has claimed the older one.  You should have seen them out tonight.  He was learning to fly the new ‘copter while she was working on the older (less complicated one!)  I’m sure our new neighbors were entertained!  Good thing the new neighbor mowing her yard didn’t have to dodge Helicopters at any point during her yard work adventure!

I managed to get two runs with my neighbor and even got my little bear cub on a run too!

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Speaking of my little bear cub, look who is a BIG BOY tonight and eating at the dinner table with the family!

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So it’s a new week and that means NEW goals!  I’m so excited!  Time for this week’s Weekly Chase!  I hope you will join us and link up!

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Also since it’s a new month, there is a new monthly challenge.  It’s back to school time so Molly wants us all to learn something new or do something new each week.

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Here are my goals from last week and my results from them.

1)  Run at LEAST 4 times.  –  Yes!  I actually ran 5 times!  YAY!!!

2)  Complete ALL of my P90x workouts.  – I missed 2 workouts, but I at least worked out EVERY day last week so I didn’t get down on myself too badly for missing this one.

3) Take at LEAST 3 walks with my family.  – YES!  My son, I think actually has gotten used to these nightly walks after dinner because than he knows it’s bed time!

4) Drink at LEAST 60 oz of water daily.  –  I almost got this one.  There was one day where I was short and just couldn’t get anymore in me.

5)  Detoxing from junk food from this week after having cake for my husband’s birthday.  – NO!  We had MORE cake.  Since when do we get a week long birthday celebrations?!?!  🙂

 

Here are my goals for THIS week.   Keeping on the same page for the most part to develop consistency.

1)  Run AT LEAST 4 times.

2)  Complete ALL of my P90x workouts.

3)  Take AT LEAST 3 walks with my family.

4)  Drink AT LEAST 60 oz of water DAIY.

5)  Detox from the cake and salt this past week.

6) Complete all my posting nightly.

7)  Blog AT LEAST 3 times.

8)  Pick up my new book, Racing Weight, and learn something new from it (challenge goal).

QOTD:  What are some of your goals this week?