Wednesday, September 7, 2011

WEEK 2 Session 3 Walk10K

Session 3
40 min.
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes.
Cool-down: Walk slow & easy for 5 min.
Rain, rain, go away!
Walked for 22 minutes -briskly - in the driving rain with the human 9 year old today instead of doing the 40 minutes that my walk10K program asked for. I also took two full days off trying to wait out the rain. I had been of an every other day roll.

I have to find a place for bad weather walking. As much as I hate the mall, I think that is where I will be.

Monday, September 5, 2011

Map My Run

I joined map my run but I am not sure I'll be able to figure out how to use it.

mapmyrun.com

Sunday, September 4, 2011

WEEK 2 Session 2 Walk10K


30 min.
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes.
Cool-down: Walk slow & easy for 5 min.

It was very nice out. the kidlet went with me. She mostly ran.

Saturday, September 3, 2011

Walking Tour of Boston

Today we took the train in to Boston. We walked quite a bit from the train station to the resturaunt where we met my Cousin for lunch. Then we walked back to the train station but stopped to watch street performers along the way.

Friday, September 2, 2011

WEEK 2 Session 1 Walk10K

Week one down. 12 more to go!

40 min.
Warm-up: Walk slow & easy for 10 min.
2 min. brisk walk followed by 2 min. slow & easy recovery walk;
Repeat this combination 5 times.
Cool-down: Walk slow & easy for 10 min.

The kid joined me in her new running shoes. She ran, walked and jogged. She walked one side of the bleacher steps.

It was is a great day for walking.

Wednesday, August 31, 2011

WEEK 1 Session 3 Walk10K

WEEK 1 Session 3
35 min.
Warm-up: Walk slow & easy for 5 min.
Walk for 25 minutes.
Cool-down: Walk slow & easy for 5 min.

The kid went with me. She walked and ran and walked and ran her little heart out. I just walked.

Afterwards I took her and got her some running shoes. I figure if she plans to join me every day, she needs the proper shoes.


Monday, August 29, 2011

WEEK 1 Session 2 Walk10K

WEEK 1 Session 2
30 min.
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes.
Cool-down: Walk slow & easy for 5 min.

The Kidlet and I went to the track. I got my walk in while she walked one time around and jogged one time around.

Before our track work I walked Via for about 15 minutes letting her wander and sniff.

Saturday, August 27, 2011

WEEK 1 Session 1 Walk10K

I am just starting out. Today is day 1 of the TRAINING Walk10K program for me. After that I will do the running a TRAINING Run10K program.

I made a note card for what to do for my walk to take with me.

WEEK 1 Session 1
44 min.
Warm-up: Walk slow & easy for 10 min.
3 min. brisk walk followed by 2 min. slow & easy recovery walk;
2 min. brisk walk - 2 min. recovery walk;
1 min. brisk walk - 2 min. recovery walk.
Repeat this combination 2 times.
Cool-down: Walk slow & easy for 10 min.


I will walk on a local track. I have a stop watch and will get a sports watch soon.

I also did a session with Via to condition her to wear a head halter so that in the near future she can walk with me.

My first goal is a year down the road. I'd like to be the handler for Via's AD. It is an endurance test that is a prelude to a earning SCHH title. I would like to either run it or ride on a bike. I don't have a bike yet but I do have a springer. I think the bike is much more realistic for me as the AD is 20 km [12.4 miles] at a pace of 7 to 9 miles per hour.

I also want need just have to get fit so that I can keep up with my dog in agility. I don't want to have a heart attack!

Walking 10K
http://www.vancouversun.com/pdf/S1201C006X.pdf

Running 10K
http://www2.canada.com/vancouversun/sunrun/pdf/learntorun10k%20program.pdf

Getting faster at the 10K
http://www.vancouversun.com/pdf/SportMedRun10KFasterProgram.pdf

Thursday, August 25, 2011

Working on Healthy Eating

In an effort to force myself to consume more cautiously, here are my guidelines: no refined grains or sweeteners, nothing deep fried, only local hormone-free meats and organic fruits and veggies and absolutely nothing out of a box, can, bag, bottle or package with more than five ingredients listed on the label.

Since July 31 I have been able to stick to them with out fail. I also have not had a single bite of "fast food."


Tuesday, July 5, 2011

Grilled Cheese Pizza Sandwich

INGREDIENTS
2 slices mixed grain bread..
2tablespoons marinara sauce
1/4 cup mozzarella cheese (low moisture, part skim)
1 teaspoon shredded parmesan
Salt and pepper to taste

DIRECTIONS
Spread 1 tablespoon of marinara sauce on each piece of bread. Spread mozzarella cheese evenly, on side with sauce, on first piece of bread. Sprinkle Parmesan cheese over mozzarella. Top with second piece of bread, sauce side down. Place in heated pan and cook until cheese inside is melted and outside is golden brown

OR instead of bread and a sandwich presentation use whole wheat small pita's, add some veggies and pop it in the toaster oven for 10 or 15 minutes, until the cheese melts. The pita crisps up just like a thin crust pizza, perfect size for one.

Sunday, July 3, 2011

Tuna Salad with Sun-Dried Cranberries

2 cans solid white albacore tuna in water (or roasted or poached chicken breast, diced or shredded)
6 tablespoons of hummus or Greek yogurt (substituted for mayo)
juice from 1 fresh lemon
4 tablespoons finely chopped sweet onion
2 tablespoons coarsely chopped cilantro or parsley
2 tablespoons coarsely chopped sun-dried cranberries (or add grapes [red/green/black] or apples or pitted cherries)
1 1/2 tablespoons slivered almonds
black pepper, to taste

Thursday, May 19, 2011

Omelet Recipe

* 1 tsp olive oil
* 1 large egg
* 2 egg whites
* 1/2 cup of brown rice (chilled and pre-cooked in a rice steamer)
* 1/4 cup chopped tomatoes or cherub tomatoes cut in half
* 1/2 cup of fresh spinach
* 1/4 cup of sweet yellow bell pepper
* 1/4 cup of pitted Greek olives (optional)

Lightly coat the bottom of a small skillet with the olive oil. Stir the egg and egg whites together and set them aside. On medium heat, lightly cook the vegetables so they remain crispy. Add the egg mixture and the rice at the same time. Cook the mixture until the eggs are firm and moist, but not hard.

Sunday, May 1, 2011

May Day!

I plan to get mny MIND right, EAT right, WORKOUT and stay STRONG. I can't start the month with my behind in the gym because I have a seriously look work day. However, I can take The Moose Butt for a walk during every break.

Tuesday, April 19, 2011

Watch Those Easter Candies

  • Speckled Jelly Beans, Jelly Candy, 9 pieces, 220 calories
  • Bunny Mix, M&M's Peanut, 1.5 ounces (1/4 cup), 220 calories
  • Reese's Peanut Butter Cup Miniatures, 5 pieces, 220 calories
  • Palmer Happy Hopper Bunny, 13 ounces, 1,100 calories
  • Cadbury Creme Egg, 160 calories
  • Cadbury Mini Eggs Candy, 12 pieces (40 grams), 190 calories
  • Russell Stover Marshmallow Rabbit, 2 ounces, 230 calories
  • Reese's Peanut Butter Eggs, 1 piece, 170 calories
  • Pez Hippity Hoppities, 1 roll, 35 calories
  • Bunny Peeps, 4 bunnies, 110 calories
  • Jelly Beans, 4 calories per bean
  • Hershey's Hollow Milk Chocolate Egg (570 calories for the shell alone) with 4 candy-coated milk chocolate eggs inside (90 more calories)

Sunday, March 20, 2011

Thursday, February 17, 2011

Revisiting the Plan

1) one baby aspirin daily.
2) STOPPED THE PROCESSED FOODS. MAKE MOST THINGS AT HOME...EVEN SALAD DRESSING.
3) one day is a meat free day
4) one day is for complete fasting.
5) walk as much as I can.
6) plan meals ahead with menus for the week.
7) FIBER FIBER FIBER by eating vegs, fruits
8.) no more wheat (or other gulten)

9.) Get to the gym at least 4 times a week

10.) water, water, water