At Home Workouts

My achilles were a little cranky after yesterday’s run and I ended up not being able to squeeze in the yoga I thought I would so I decided to make today a cross training day. Since the gym on campus isn’t open yet I busted out a new at home workout I found on Pintrest recently. 

The workout was this great 12 minute workout from Kama Fitness!
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I definitely got sweaty and I love workouts that hit my whole body. I finished 7 rounds just as the timer went off so I’m thinking about adding this in once a week to see if I can improve on that! 

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I followed that up with my favorite yoga for runner’s YouTube video to help out my legs. 

If you want to check out my Pintrest Fitness board I’ve posted a ton of at-home body weight workouts that I like using on my off days when I can’t get to a gym. 

Time to whip up lunches for the week and get some work done for school before a practice session! 

Mileage – Full Body Fat Blaster Workout, Yoga for Runner’s 

QOD – “When working out, length is not a substitute for intensity.”

Monday Grubday! New Recipe!

HOWDY from Texas y’all! I’m back at school and no I don’t talk that way – but I do say y’all…

Today I am bringing you a new recipe from Swiss Paleo for Sweet Potato Chicken Casserole.

I have recently fallen in love with sweet potatoes and when I saw this recipe I couldn’t resist. I figured I would whip it up before I get into the craziness of classes since it does take a little bit of time. I made a few changes to the listed recipe since I wanted to make 3 servings to eat later this week so I added at 3rd sweet potato and I used a whole bag of baby spinach. I didn’t salt during the cooking process since feta is such a salty cheese but I did put a dash of salt on before I ate it.

Overall, I loved the dish (good thing because it’s Wednesday and Friday’s dinner too haha!) and would definitely make it again – possibly on a larger scale!

Today I went on my first run back in Texas and I managed to get out before the clouds disappeared so it wasn’t as hot as it ended up being later today. I definitely need to get outside about 2 hours earlier I did today and drink a lot of water tonight to get my body ready.

Time to prep tomorrow’s meal – it marinates over night – and finish unpacking my clothes!

Mileage – 3.1 miles, yoga for runners

QOD – You don’t need a silver fork to eat good food.
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Fitness Friday Returns!!!

YOGA

Great handstand prep that strengthens your core and gets you closer to a true handstand!

How to use yoga to help your tummy after overeating – never thought of this!

WORKOUTS

Another great workout from my favorite Pumps & Iron – Kettlebell Cardio Workout

No Equipment Arm Workout – I love body weight exercises!

Always on the floor for your ab workout? Here are some great Standing Ab Exercises.

RUNNING

There is an outdoor track near where I’m currently staying definitely going to try this Outdoor Track Workout!

As I’m gearing up for marathon training I definitely remember thinking some of these hilarious thoughts – HERE.

How to determine a marathon time from splits when a runner doesn’t finish…Interesting concept here at Runner’s World.

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MOTIVATION
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Mileage – YOGA!!!

QOD – Never hope for it more than you work for it!

Peroneal Tendonitis Struggles.

I AM ALIVE! Just crazy busy playing music all day long at the Dali String Quartet Chamber Festival – and still running! But currently I’m getting my mileage back up after a 5 day rest and a VERY light week.

My first run after getting back to the United States was 2 weeks ago today and I felt a very funny pull and slight twang of pain on the outside of my right calf/ankle. I tried to walk it off but I continued to feel the pull and finished my run early. Like most runners, I went home and hopped online and did my research to self-diagnose.

Side-point: I don’t see anything wrong with this kind of self-diagnosis. I do not diagnose an infection or serious medical condition, nor was this a repetitive injury that may require more attention; when that happens with my hips in particular I go see a physical therapist. But as an athlete who trains regularly I just wanted to identify the area of pain and make sure I took the correct steps towards healing and prevention.

After a lot of research I determined that I had the early signs of peroneal tendonitis, which is an inflammation of the peroneal tendon which run along the outside of the ankle and if left untreated can also impact the Achilles and cause more serious damage.

So I took 5 days off from running and began with a 1.75 mile run last Tuesday, followed by a 2.25 mile run on Friday. I took Sat-Sun-Mon off and went for a 3.1 mile run yesterday and a 4.5 mile run today. My plan for this week is to run my standard number of days just at a much lower mileage avoiding hills and always being aware of my ankle and calves.

Now I’m off to bed…before 10pm…because I have to run and get to the rehearsal site early tomorrow morning! Will most more on the camp and what the next few months look like soon!

Mileage – 4.5 miles

QOD – Injury taught me I need to learn how to face challenges.
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Sunday Grubday – European Style!

Sorry for going MIA upon my return – I was working and spending lots of time with family and friends! I’m currently at my family’s happy place – Bethany Beach! But onto the post I previously promised…

The food in Paris and Italy. Yep, I miss it already. The funny thing about eating overseas is I can eat out daily (although I didn’t), never have any stomach problems, and eat all the foods that I love but rarely eat in the States – aka carbs, carbs, and more carbs.

A well picked restaurant means fresh ingredients and all the processed nonsense that messes with my body in the US just isn’t in the food – but even European processed food is usually cleaner than American. I didn’t eat out everyday because I honestly couldn’t afford that and a good portion of the trip there was no need!

In Paris we went out to one fancy dinner the first night and for a few days I lived off sandwiches from a bakery and fruit I bought at the store. I usually ate a hearty breakfast of yogurt, fruit, “granola bar” things, and fresh cheese. The last few days all my lunches and dinners were fruit, some cucumber, and sandwiches I made myself from a loaf of bread, world’s best goat cheese, and simple sausage I picked up in stores in St. Germain-de-pres.
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I found these stores through an interview with Ina Garten (The Barefoot Contessa) where she listed her favorite shops in her Paris neighborhood! I’m not joking, the cheese was seriously the best goat cheese I’ve ever eaten and despite it’s cost I would go buy it again in a heartbeat and it lasted for 6 or 7 meals!

In Assisi we were provided a huge breakfast spread every morning by our hotel. I usually ate eggs, fruit, and granola in pineapple yogurt (no really it’s delicious) or a croissant with hazelnut spread. The croissants were baked during the night and we could always smell them when we came in for the night!

For lunch I bought peanut butter, bread, and fruit, and would snag something snacky from breakfast and that lasted me about 10 days. When that ran out I would go to the local market and get an amazing sandwich with fresh sliced meat and cheese for less than 3€!

Our dinners were really something. We had many courses with bread always on the table to start. Then antipasto, a soup and pasta OR two pastas, then a meat, cooked vegetable, raw vegetable, then a small digestif salad before dessert. The desserts were usually something you can serve a large amount of people quickly so we would of course have gelato after the last concert. The antipasto, pasta, and soups were usually my favorite dishes. I also LOVED the raw tomatoes – which normally I don’t like – and amazingly fresh watermelon we were frequently served.

I saved my real pizza eating for Rome because the pizza in Assisi was more American style with a thick crust. I love truly thin crispy crust and pizza Diavola, with spicy salami and cheese, is my absolute favorite. I ate at least 5 pizza diavolas during my 7 days in Rome and tried a few other pizzas as well. I also got pasta and sandwiches.

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One odd thing I noticed now that I was paying for my own meals in Paris and Italy is how insanely expensive salads usually are! I mostly ate carbs and protein because a salad menu could start at 15€! I definitely will be enjoying lots of greenery over the next few days because I’ve missed my leafy greens.

If you can buy, store, and make your own sandwiches, meals, etc with fresh local ingredients while traveling in Europe I highly recommend it! It’s not only cheaper but you’re eating like the locals rather than possibly getting trapped at a touristy restaurant.

Sorry, but not really, I just rambled about my eating for the past month – but for me it was way out of the norm, delicious, and something I wanted to share!

Post coming soon about some running updates!

Mileage – probably a gym day, not sure yet!

QOD – Eating is not merely a material pleasure. Eating well gives a spectacular joy to life and contributes immensely to goodwill and happy companionship. It is of great importance to the morale.

Airport Post!

Hello from one of my new favorite cities – Copenhagen!!!

I had never been dying to go to Denmark, my favorite Scandinavian country being Finland, but since I had such a long layover I had to go out and explore. It took a 13 minute metro ride and a turn out of the metro station for me to fall in love with the city.

I love being near the water, smelling the water, feeling the wind – so a canal city like Copenhagen is my kind of place. My favorite big city in Italy is Venice! The weather was chilly so I was glad I wore my sneakers, jeans and jacket and I stashed the rest of my stuff in a storage locker at the airport.

I first visited Nyhavn where Hans Christian Anderson, the fairy tale author, lived in several building that still remain and are well marked. Lining the canal are brightly colored historic buildings filled with shops and restaurants that weren’t open since I got there at 6am.

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Then I walked around for the next 3 hours, mostly along the water but into some other squares as well. I saw the Royal Danish Theatre, the amazing new contemporary opera house, several gorgeous parks filled with fountains and statues, AND The Little Mermaid.

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The Little Mermaid was my favorite Disney film growing up, but even after I’d read the H.C. Anderson original fairy tale I still loved the story so I was a woman on a mission to find the statue today.

I really enjoyed my brief time in Denmark and I learned that in the beginning of July Copenhagen has an amazing jazz festival and at the end of the month an opera festival – so here’s hoping that I will be back!!

I’m hoping to do a FOOD post from my trip soon – maybe start writing. before my flight if I get ambitious! But next time I post I’ll be back in the USA!!!

Mileage – stretching awkwardly in the airport, sitting on an airplane rest, and vacation workout challenge a home

QOD – A good traveler has no fixed plans, and is not intent on arriving.

Running in Rome!

Today I went on my first run in Rome! I remembered Rome’s drivers being a little crazy from my first trip here, but after my reminder last night when we arrived I was actually a little nervous about running.

I did a little research before I ran out and it took me no time to figure my current hotel is near one of the best running parks in all of Rome – the best part is that it is mostly car free! Villa Borghese, the zoo, and several other parks are all linked by roads and trails and make for a great spot while I’m in this section of Rome!!! There were plenty of other runners out and about plus tons of dogs and owners playing!

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I did not wake up early enough but I needed the sleep! It was already a warm 75 when I got outside, but it’s a fairly dry heat compared to what I’m used to. I wore my water cloth around my neck and did just fine! I guess it’s good practice for my return to Texas!

Mileage – 4miles, workout challenge

QOD – Just keep swimming.

Last Day in Assisi! Plus running in the rain.

Today is my last day in Assisi before I make my way to Roma!!! I’m sad to be leaving such a beautiful town with some of the kindest people – we’ve met many shop owners, restaurant employees, and religious men/women who are generous, welcoming, friendly, and helpful.

The weather hasn’t been the kindest to us the past few days but I’ve kept on running around the city and added a path outside the city towards the surrounding neighborhoods. Today the fog was crazy and yesterday was my day off.

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But on Sunday I got rained on and when the rain was coming down hardest an elderly Italian gentleman stumbled upon me and offered to share his umbrella. I accepted and then went on my way when the rain lightened up. It was actually really therapeutic to run through the mountains with the light rain coming down.

Yesterday we went to the gorgeous Lake Trasimeno and took the ferry to the Islo Maggiore, where we wandered the beach, had some delicious pizza, and ate gelato on a pier before a storm came and rained out the rest of the afternoon.

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Tonight I’m page turning for the pianist during the final opera performance and then my group of friends is celebrating the end of the festival!

While I’m sad to be leaving I definitely plan on doing the festival again and I’m so looking forward to Rome!!!

Mileage – 5 miles, workout challenge

QOD – Run in the rain.

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Fitness Friday (a little late) from Assisi Part 2

Lack of internet means late posting! The adventures of traveling!

YOGA 

How does your body change when you do yoga? Check it out!

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RUNNING

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WORKOUTS

SarahFit brings you more great workout moves for the bikini body crazy!  

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MOTIVATION

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Mileage – Running rest day, Yoga for Runners (so happy I have working YouTube because these hills are killer) and workout challenge

QOD – Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.