A Race in the 'BU

                                                 

Why Malibu?

Mekenzie: I am such a sucker for good marketing which is why when I saw the promo video for the Malibu Half marathon I was signed up in the same week. I really wanted my next race to be a destination race and this seemed like the perfect opportunity to run in a really cool spot.

Erin: After we did the Rock ‘n Roll half in Denver and realized that races happen is some pretty amazing cities, Kenz and I knew we had to find the perfect destination for our next race. Once Kenz sent me the video I was hooked. Plus, here in CO we are in the dead of winter and nothing sounded better than 70 and sunny on the beach! 

How was training?

Mekenzie: This round of training was the hardest it has ever been. The post college adjustment was a way bigger challenge than I had anticipated. Mentally, to prep for a challenging run early in the morning or after your body has been stagnant for an entire work day is tough. On a positive note, I did get to do a lot of training with my cousins which was a blast. I called it cousin run club. Three of my cousins were training for the Kansas City half that was just three weeks before mine so we were able to help motivate each other and it was great to be able to have someone to run in the dark with in those early cold morning hours.

Erin: I have to agree with Kenz on this one. It can be challenging to find time, more importantly the right time, to run. I somehow stayed more disciplined this training season than I ever had before, though. Maybe it was because I was fearful that my sedentary career was going to ruin all my hard work. I made time on my days off for my longer runs. When I was working I would bring my workout clothes with me so that I didn’t have an excuse to not run. If I walked in my front door I knew that I would find myself laying on the couch and taking a nap. There’s an amazing trail called Spring Creek right by my work so I would just hop on it after my shift. Once I was outside running it felt great to get my legs moving after a long day of sitting.

Favorite part of the weekend:

Mekenzie: My favorite part of the weekend was the two hours of post-race bliss. Crossing the finish line is always so exciting. Two months of training and discipline coming to end in that moment is such a rush. The finish line was on Zuma Beach and it was 68 degrees. Erin and I grabbed our finisher’s towels, a free mimosa, and more free protein bars then we could hold in our hands and joined a bunch of other finishers on the beach watching the ocean, soaking up the sun, and taking it all in. It’s always a blast to talk about race details. Where our legs hurt, where our lungs hurt, the mentally challenging points of the race, our favorite mile, the friends we made along the way, the crazy outfits, the community cheering us along. I was full of joy and completely content all at the same time. That was the best part of the weekend.

Erin: I get goose bumps reading Mekenzie’s favorite part of the weekend. I would agree that it is up in my top moments of the weekend, for sure.  My favorite part of the weekend was a trip to a coffee shop called the Cow’s End. Clever name and weird atmosphere. It was a place we wanted to go to ever since we saw our favorite fitnessista’s (the Tone it Up Girls) post it on Instagram. My dirty chia latte (steamed almond milk, vanilla chia, and 2 espresso shots!) hit the spot and the funky vibe of this Venice, CA shop was fun to be a part of. But the best part was sitting for hours with my best friend, chatting about the trials and blessings of life. The good parts and the parts that make us want to cry. We talked about our dreams of being personal trainers and owning our fitness studio together. We have big dreams and it made my heart soar processing it all with my best. It was one of the most encouraging, heart-felt, up lifting conversations I’ve had. It was a blessing to share this with her. I cannot wait to chase after our dreams together.

Takin tips from some of our favorite fitness inspirations

Delicious coffee bevs at The Cows End

What else did we do?:

Mekenzie: We did all kinds of things. Erin has family in Studio City so we got to spend a lot of time with them. Breakfast plans was a must as Erin and I are quite the breakfast snobs.The Blue Plate in Santa Monica won our hearts with outdoor seating, fresh beet juice, great coffee, awesome scrambles, and a perfect little atmosphere. After breakfast we found the coolest farmers market. It put all other farmers markets I have ever been to to shame. We ended up buying our lunch there and trying all kinds of new unique oils and fruits. This was another highlight. The cows end was another hot spot for us. The “Tone it Up girls” inspired us to find this little Venice Beach coffee stop and we enjoyed delicious bevs and a long conversation there as we sat on the lookout for Karina and Katrina. These are just a few of the weekend’s adventures.

Beet Stashin

Erin: Because we were staying with my family and they were so generous to us when we were there, I really wanted to spend some time with them too. On our first night there all my cousins and their husbands and kiddos came over. We had delish Thai take out and chatting about the latest happenings in our lives. It was fun to introduce Kenz to our wild bunch, she fit right in! Driving along Pacific Coast Highway 1 was a highlight for me, too. I know, it seems a bit silly, but my eyes felt like they couldn’t take in that much beauty. God’s grace and unending love was beaming across the ocean and I had my best friend next to me belting out T-Swift songs. It was one of those seemingly insignificant moments that I don’t ever want to forget.

Santa Monica Farmers Market

Berry Heaven 

How did the race go?

Mekenzie: I’m super competitive and had to swallow my pride a bit when I realized I didn’t meet my goal for the race. The course had some pretty intense elevation changes and even when you weren’t climbing a very visible hill, you were always climbing. I could have done better with my hill training to prepare myself, but that’s okay. I’m so proud of Erin getting her best race time yet and I was so thankful to be doing what I love in such a stunning place.

Erin: First of all the race was beautiful. I was amazed the whole time at how much beauty there was to be seen. I was just feeling so immensely blessed that I got to experience this race with Kenz. Physically, I felt pretty good the whole race. Kenz, is not exaggerating though, the hills and elevation changes were way more intense than I was prepared for. My hips got pretty sore and tight but overall I did well. I didn’t wear a watch and there were no clocks at the mile markers so I was clueless as to how I would finish. When I crossed the finish line, I was so excited to see my time. I PR’d by almost 6 minutes from last race. It felt so good, so accomplishing! Running half marathons is not an easy feat, and I am super proud that Mekenzie didn’t stop and finished the race. She really did have a great speed for the race but it just wasn’t what she was hoping for. She is one competitive girl. 

Our favorite race day breakfast. Gotta do Justin's!

Sassy and ready at 4:30 a.m.

GOOOHOOOOD mornin. 7:30 race start! 

Runners ready to run! 

Starting Line 

What’s next?

Mekenzie: The Core Four have talked about a spring or summer triathlon next. It’s nice to take a mental break from training, but we all know we love a good challenge and can’t stay away from training long. I think we are going to scope out a good sprint tri to complete together so if you have any suggestions we would love to hear!

Erin: I have always wanted to do a triathlon, so I could not be more excited than to set a new goal with the Core early this coming summer. In the meantime, I’m starting up my gym membership again at Miramount Fitness. They have amazing classes and I cannot wait to get my left hook back at kick boxing. I am also considering getting my Certified Personal Trainer Certificate (along with Mekenzie!) and becoming a fitness instructor.

 Until next time….

A Healthy Grind

It was my third day in a row of standing in line with fresh almond butter and Honey Crisp apples at Whole Foods. As I was checking out, the cashier expressed her love for apples basically introducing herself as 'apple connoisseur'. "Excuse me what?" I got so excited. One of my favorite things is learning what people love. I really wanted to take Ms. self-proclaimed apple connoisseur to lunch with me so she could tell me all about her favorite apple adventures, favorite apple recipes, favorite kinds of apples...
 
One thing I really love is coffee. Okay, I love coffee A LOT and believe it or not, coffee has multiple health benefits that must be recognized. So bear with me as a tell you about possibly one of my favorite subjects ever and convince you drink a cup for youself.

Coffee has its downfalls too. Jitters and anxiousness can come from cup for some. Of course, lots of milk, caramel, whips, and syrups that are lovely additions to the cup can ruin your efforts of healthy drinking and cause weight gain,. It also can become very addictive, but coffee brews brim with things like free-radical fighting antioxidants called polyphenols which protects the body against type 2 diabetes and heart disease. Caffeine is a nervous system stimulant leading to sharper focus and enhanced concentration. It can lift your spirits and is a great pick me up for a bad mood and bouts of depression.If you are anything like me, you set aside time from your daily routine to make coffee. I like to wake up extra early so I can sit and enjoy my cup on the porch or cozied up on the couch with a book. This addition to the day is a means of stress relief for me. Taking time out of the chaos we as a culture constantly find ourselves in to be still, to enjoy, and to rest is a health benefit all on its own. Finally, coffee is a stool softner. Not awkward friends, normal. Elmination is a part keeping the body healthy and a cup of coffee definitley does the trick.

 

 Finding your perfect cup is important when establishing yourself in the coffee world. You can't just start with Folgers and expect to have a good experience. Coffee quality is key. There are three ingredients that make up coffee quality:

 

1) Terrior: A French word tht encompasses the places coffee is grown.

2) Variety: The type of coffee that's being grown.

3) Craftsmanship: The human element of producing coffee. Craftsmanship is the ingredient we have the most control over.  

 

So don't settle for a cheap bean or a bad blend. Experiement! Dark or medium roast? Or are you the blonde type? Hot or cold brews to start your day? French press or pour over? You decide!  

 

 Here are a few of my favorite coffee choices: The sweet and the insigificant.

1) Pour over. Always my first choice. Please see my post for a "pour over how-to" Pour Over Coffee Method

 

 

2) Soy latte

3) Almond Milk latte (found at Whole Foods)

 

4) Americano with a pump of toffee nut syrup.

5) Holiday Bevs: Soy pumpkin spice latte in the fall and a peppermint mocha in the winter.

 

 

 

SO friends, put on your coziest socks, grab your favorite mug and get busy with a healthy cup of coffee to start your day!

Dress the Part

It does not take much to get me to go shopping. I love it. However, my friends would categorize me as a frugal Francsis, meaning I have a hard time actually spending money sometimes. One time when jean shopping, Mekenzie litterally had to push me to the register to get me to purchase a pair of really great (but kinda expensive) Hudson jeans. She kept telling me that I would not regret the investment because they will last forever and actually fit my booty right :) 

She was right. I love those jeans with my whole heart. I bought them over a year ago and they haven’t changed since the day I purchased them. I love her philosopy in shopping. “You get what you pay for,” is her favorite moto when making her newest splurge. This idea is also true when it comes to your race day gear. You must dress the part and invest in the proper attire. I’ve made a few new purchases lately for the Malibu Half Marathon coming up and I’m really excited to share with you my newest finds, plus some essitial must haves for race day. 

Head to Toe

Ok, so maybe it is not something that I purchased but here’s how I’m doing my hair for race day. Braids are best. Keeps all the little bands pulled back and it super cute! 

Upper Half

Sports Bra:

There are so many fun colored and exciting sports bra designs now. They aren’t just the boring white ones any longer. Just make sure you are getting the proper support. If your more well endowed, try the Women’s Armor Bar by Under Armor. This bra offers additional support and allows you to choose your cup size, instead of trying to squeeze into a small of falling out of a medium. 

http://www.underarmour.com/shop/us/en/womens-armour-bra-dd-cup/pid1233078-001

Maybe you are not so worried about the “girls” bouncing around so a sports bra with thinner material and straps might be suitable for you. Try the Nike Pro Core Compression in Dark Plum. Absolutely love this print!

Shirt/ Tank:

Please do not wear cotton when running a half...or ever, if your working out hard. It keeps the sweat close to your body and does not dry fast. Depending on the temperature of race day, you can wear anything from a loose fitting, breathable tank to a water resistant zip up jacket. 

Warm Weather:

Emma Singlet from Ascis

http://www.asicsamerica.com/Apparel/Singlets---Tanks/Emma-Singlet-WR0956-Womens/

Cold Weather:

Under Armor UA Escape Zip Up

http://www.underarmour.com/shop/us/en/womens-ua-escape-full-zip-ii/pid1233674-002

My Better Half

For those sexy legs you need to have something comfortable and that you can easily run in. Wearing the latest “yoga” pants from Victoria’s Secret with “Love Pink” in sequens on the butt are not going to be a wise choice for a 13 mile run. 

Here are the shorts I’m wearing!

If its cold out try these Lululemon Running Tights. They have made my Christmas wish list!

http://shop.lululemon.com/products/clothes-accessories/women-pants/Runder-Under-Pant?cc=3515&skuId=3476403&catId=women-pants

Fancy Feet

I just bought these gorgous, super loud Mizuno Prescesion 13. I love how light they are. And the fact that the name of the color is lightning makes me feel like I am running so fast. 

There it is fom head to toe, the perfect race day woredrobe. I am excited to sport loud colors and I am confident in knowing that the investment I made in good quality gear will pay off on the day of the race. Not only do I think the outfit is pretty cute, it is more importantly the proper attire for such an event, as a Half Marathon. "You get what you pay for," is quickly becoming my shopping moto to live by! 

If you could win a shopping spree to any sports company, where would it be?

Freshman 15? What about the desk doubler?

Going into college I remember the ominous phrase "freshman 15" all too well. I received multiple warnings of those late night munchies and far from nutritious dorm food options and on top of all that, your mom isn't around to tell you not to eat dessert after every meal.

Unfortunately, I didn't get quite the same warnings when I accepted my desk job at DRI. The truth is, it's the same story. Working at a desk means you are sedentary all day long sometimes getting up only to refill your water glass or when needing a quick coffee break. College life turns into a blur and you forget you lived a far more active lifestyle simply by walking on campus from your parking spot,  racing across campus to make it to your next class 10 buildings away and doing daily workouts. I even biked to class from my house when the weather was nice. The lack of movement is only the beginning of the desk doom and gloom.
Often times I don't know if I am hungry or just bored so my desk time snacking has gotten out of hand at times. I even grab my food to enjoy at my desk on occasion when I'm wanting to finish up a work project at lunchtime. THIS IS BAD. (Please reference my 'mindful eating post.') That, my friends is called desk time dining and its a major no-no.

Before you know it, its the freshman 15 all over again....

I've gotten serious about the desk doom lately out of pure frustration and necessity. So far, these have become a few of my weekly workday goals.

1) Plan ahead: Usually on Sunday before the week has begun I like to plan  lunches and snacks for the entire week. This way I only pack what I need and all the options on hand are healthy choices measured out to ensure I'm not bringing more than I should eat.

2) Set an alarm or reminder for you snack times and don't deviate: I know I've shared this before, but I have to remind myself daily. I eat at 7,10,1,4, and 7. 10 and 4 are snack times. When I'm sitting all day, its hard to differentiate between feelings of hunger, boredom, and stress so setting an alarm/reminder to notify me when its time to eat again keeps me from intaking too many calories throughout the day.


3) Stash some tea: I have never been a tea girl until said desk experiences became the norm. I'm more of a coffee drinker. My coffees are strong enough to chew so handing me a cup of tea feels like a joke. I found a favorite though, Yogi Kombucha green tea does the trick. (Whole Foods) Tea combats desk doom like you would not believe. You can drink it when you are bored, or cold, or tired etc.

4) Stay away from break room snacks and treats: Fall is clearly upon us when I show up to work and there are cupcakes, pumpkin bread, pumpkin cookies and other sorts of fabulous treats to be shared in the break room. Stay away. If you start (If IIIIIII start) you/I can't stop. Its better to not start at all. No not even the courtesy cupcake is an excuse.

5) Anything that can be purchased in a vending machine is not in the healthy food group pyramid and therefore should not be purchased or consumed. Enough said.

6) Don't eat at your desk: Its juts a bad habit. You eat too fast, you don't monitor your quantities, and your body isn't processing what you are doing leaving you hungry sooner than later.

As for exercising....

1) Lately I have been taking walks lunch time walks. Grab your sneakers and get your legs moving.

2) Make sure to get  up from your desk AT THE VERY LEAST once an hour to stimulate your muscles AND your brain.

3) Try and stretch a new muscles group every hour. Focus on legs in the morning, arms in the afternoons, and neck and back at the end of the day.

There it is ladies and gentleman. Dig yourself out of the terrible desk tendencies and get motivated for wellness in the workplace.

YOU CAN DO IT! Enjoy your week.

Falling in Love with Fall

Fall is in full swing here in Colorado. Bright leaves, football games, pumpkin everything and crisp cool morning air. I love everything about fall. The mild weather has been prefect for my long runs outside and I have enjoyed taking advantage of the pumpkin spice latte at Starbucks. Truly one of my favs. Fall means, foot ball games and parties and pulling out my favorite scarves and boots that have been locked away for months. These things bring a warm happiness to my heart and soul. I love it. 

However, with fall comes lots of baked treats, greasy game day food, holiday binges, and a more sedintary lifestyle. I want to enjoy everything this wonderful season has to offer. But I dont think one of those things should be adding my own layer of a winter hibernation coat to my body. It can be challenging but trust me- it is possible to enjoy this season while staying healthy.  I want to give you some helpful tips to staying on track with diet and exercise. As well as, give you some healthier fall recipes that will be sure to satisfy your craving for pumpkin and will make you feel like your cheering on the home as much as the next guy!

Remember This...

When Baking

 You dont have to use the full sugar amount or sugar at all, actually. Substituting white sugar with a healthier, natural sweatener like, agave, will cut calories as well as make the recipe “clean.” This natual sweatener is about 1.5 times sweeter than sugar, therefore you can use less when baking. Another alternative is an all natural, zero calorie sweetener, like steavia. 

-There are also great substitutes for butter and oil. Almost any fruit puree (mashed bananas, apple sauce, etc.) will work great in place of butter- saving you hundreds of cals. 

When at the Football Party

Stay away from or limit your intake of dips and sauces. Queso dip is a very popular game time appetizer but can pack as many as 360 calories for 14 chips with queso. 

-Instead, opt for the veggie tray with hummus or stick to the chips with salsa which is closer to 180 calories for 14 chips with salsa. 

 When Exercising

Keep it interesting and be adventurous. Just because it is getting colder doesn’t mean you can’t be active outside. Bundle up in running tights, mittens and your head band and your ready to hit the trails with an easy 3 mile run in the crisp fall morning air. 

-Grab a friend and walk around a pumpkin patch for an relaxed Sunday afternoon activity. 

Healthy Fall Recipes 

Pumpkins Turkey Chili 

Ingredients

• 1 pound lean ground turkey

• 1 medium onion, chopped

• 1 red bell pepper, chopped

• 2 14.5-ounce can diced tomatoes

• 1 15-ounce can tomato sauce

• 2 can black beans

• 2 cup pumpkin puree

• 2 teaspoon chili powder

• 2 teaspoon cumin

• 1 teaspoon cinnamon

• few drops hot sauce

• salt and pepper, to taste

Instructions

• In a medium saute pan, brown the ground beef. Add the onions and bell pepper and cook until the onions are translucent.

• In a medium slow cooker, combine the diced tomatoes, tomato sauce, beans, pumpkin, chili powder, cumin, cinnamon and hot sauce. Stir to combine. Add in the cooked beef and stir. Season to taste with salt and pepper.

• Cook on low for 6-8 hours or on high for 4 hours. Serve with your favorite chili toppings.

I made this last night and it was incredible. I put avocados and a spoonful of plain greek yogurt on top! YUM!

Pumpkin Cream Cheese Cupcakes 

I got this recipe from the amazing site: Skinny taste! 

Ingredients: 

• 12 reduced fat vanilla wafers

• 8 oz 1/3 less fat cream cheese, softened

• 1/4 cup sugar

• 1 tsp vanilla

• 6 oz fat-free vanilla Greek yogurt (I used Chobani)

• 2 large egg whites

• 1 tbsp all purpose flour

• 3/4 cup pumpkin pie filling

Directions:

Heat oven to 350°

Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.

Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat-free yogurt, egg whites and flour. Do not over beat. Pour into cupcake liners filling half way.

Top each with 1 tbsp of the pumpkin butter. Using a toothpick, swirl the pumpkin butter into the cream cheese mixture for a marbling effect.

Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator before serving.

http://www.skinnytaste.com/2011/09/pumpkin-swirl-cheesecake-yogurt.html

Hot Spinach and Artichoke 

Ingredients:

• 13.75 oz artichokes packed in water and drained

• 10 oz frozen spinach, thawed and squeezed

• 1/4 cup chopped shallots

• 1 clove garlic

• 1/2 cup fat free Greek yogurt

• 1/2 cup light mayonnaise

• 2/3 cup Parmigiano Reggiano

• 4 oz shredded part skim mozzarella cheese

• salt and fresh pepper to taste

• olive oil spray

Directions:

Preheat oven to 375°.

In a small food processor, coarsely chop the artichoke hearts with the garlic and shallots.

Combine all the ingredients in a medium bowl. Place in an oven-proof dish and bake at 375° for 20-25 minutes, until hot and cheese is melted. Serve right away.

Can be made one day in advance and stored in the refrigerator before baking. Makes about 3 3/4 cups

Enjoy everything this season has to offer. Bake treats, crunch the falling leaves under your feet, wear your favorite scarf and cheer on your team. I hope these tips and recipes give you ideas on how to love everything about fall while staying motivated and on track. 

Cheering for my home team all season! Just missin' Tebow a bit ;)

What's your favorite way to enjoy this season? 

Share your favorite fall recipe with us!