Sunday, January 31, 2010

Almond-Honey Power Bar

Running didn't happen today... instead I did some Laundry, had family over for lunch, went to see Avatar with Hubby and made some Almond-Honey Bars. Did anyone else think that Avatar was an adult version of Pocahontas?
I was going to run after the movies, but my body had other plans ... I have a headache that just doesn't seem to want to go away. 

So for today I leave you with these amazing bars. They are very easy to make and great to have around when you need to grab something as you run out the door in the morning. I like to have one in my purse at all times just in case I get the munchies.

Almond-Honey Power Bar
Recipe adapted from Eating Well
1 cup of old-fashioned rolled organic oats 
1/4 cup of slivered almonds 
1/4 cup of pumpkin seeds
1 tablespoon flaxseeds, preferably golden 
1 tablespoon of Chia Seeds 
1 cup Kashi's 7 Whole Grain Puffs
1/3 cup of dried cranberries 
1/3 cup of chopped dried apricots
1/3 cup of golden raisins
1/4 cup of creamy almond butter
1/4 cup of turbinado sugar (or you could use light brown sugar)
1/4 cup of honey
1/2 teaspoon of vanilla extract 
1/8 teaspoon of salt 

  1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray.
  2. Spread oats, almonds, pumpkin seeds, flaxseeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a large bowl. Add cereal, cranberries, apricots and raisins, chia seeds; toss to combine.
  3. Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes.
  4. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars.
Store in an airtight container at room temperature or in the refrigerator for up to a week.

Saturday, January 30, 2010

week 6: Session 3

on the treadmill
5 minute warm up

Run for 3minutes and walk for 2minutes (repeat 11 times/55minutes)
5 minute cool down
6.60km in 65minutes

Todays run went really well. I took a friends advise and ran with a 1% incline to keep pressure off my knees. During Wednesday run my knees were hurting a bit and also my hip was bothering me the next day. 
I had no issue with todays run, no pain and my endurance was great. Finished strong, didn't even need a mantra.  Weekend runs are so much easier!! 

After my run I had a very refreshing Green Smoothie

1 cup of unsweetened Almond Milk 
3 handful of Organic Spinach
1 Frozen Organic Banana 
1 Kiwi
1 T of ground Flax seeds

1 T of Chia Seeds

I'm really enjoy my Green Smoothies after running, they help me cool down, re-hydrate and re-enegize. YES they are Delicious !! 
I always feel so squeaky clean inside after having one, I know that sounds funny but I can't explain it any other way.

Have you jumped on the Green Smoothie craze? what's your Favourite Green Smoothie Recipe? 

Brunch at Boom

This morning I went for Birthday Brunch at Boom Breakfast Inc. with my sis Katia, Greg (her boyfriend), my good friend Dean and the little people(aka my kids, Sara and Kevin). 
Katia and Dean like to brunch at around 11am!! I find brunch strange, I'm up at 6am everyday so I need to have Breakfast by no later then 8am.  Eating at 11am would be an early lunch for me. We agreed to meet 9:30am... thanks guys for making it early for me and the little people!! 

Dean had the Chocolate Monkey French Toast ... can you say YUM !! Fresh Bananas and Chocolate sauce ... yes please! It was really good !!

Greg had the Steak and Eggs ... it was a Manly breakfast, 6oz N.Y. striploin, two eggs, Boom frites & fresh fruit garnish. He could not wait to dig into that.

Kat and I had the Boom's Tuscan Eggs ... two poached eggs on roasted tomatoes, dark rye, Boom frites & fresh fruit garnish. I love the roasted Tomatoes on the rye bread!! 

Sara had the Chocolate Chips Pancakes, which we all enjoyed sampling, you can't beat pancakes and Chocolate. 

Kevin had the 2 egg breakfast, which he truly enjoyed as he was humming during his meal.

Kevin and myself 

We really enjoy going to Boom for breakfast, it is a Kid friendly place and the food it always good.

What is your favourite Breakfast/Brunch places to go to? Do you like to Brunch? 

Yesterdays run didn't happen, since my parents came back from vacation ... I know this so sounds like an excuse!! I will run today, as soon as I digest my breakfast.

Wednesday, January 27, 2010

week 6: Session 2

on the treadmill
5 minute warm up 

Run for 3minutes and walk for 2minutes (repeat 10 times/50minutes)
5 minute cool down
6km in 60minutes

Week day runs are always hard...  work, pick up the kids, make dinner/help with homework and then while the kids are eating with Daddy, I run. Which means I miss dinner with the Family, something I don't like doing... BUT I get my run in and that's important to me right now.
I was ready with my running mantra thanks to Kelly @ Beginning running  for the suggestion "Pain is temporary, quitting is forever". 
I felt confident, my Cardio is improving week by week and finishing the run is becoming easier ... sometimes my butt still feels like it weighs 300lbs BUT I can manage to work it out and finish.  
What I'm really enjoying is how GOOD I feel after the run, my feet are killing, my legs might feel tired but I feel so much better after running.

After my run I had a  Green Monster;
1 cup of unsweetened Almond Milk 
3 handfull of Organic Spinach
1 Frozen Organic Banana 
a handfull of Strawberries
1 T of ground Flax seeds
1 T of Chia Seeds

I try not to eat after 7pm... so that's all I had for dinner tonight, I will be very Hangry tomorrow morning.
My next run is Friday, looking forward to it!! 

Monday, January 25, 2010

Birthday Wishlist

Tomorrow will be my 37th Birthday. Exciting, right? 
I happen to think so, it's "my special day"!
Brithdays are important to me, mine, my family and friends.
They are a fantastic celebration of the persons life and all that they mean to me. It is a way for me to let them know how important they are.

Anyway, what's a Birthday without a wish list? Here is mine ... 

A Garmin Forerunner 305 would be a nice addition to my running as it would help with my interval training once I get outside.

Lululemon RUN:Leader Of The Track Jacket.
 I'm a big fan of Lululemon clothes, I like the way they fit and how they feel when you run/work out in them.

Run:Energy Pullover

Lululemon RUN: Energy Pullover
I think this one would be great for cold mornings, when the jacket would be too warm. 

Ta Ta Tamer

Lululemon Ta Ta Tamer
I've been loosing weight and my current Sports Bar is just not doing it's job anymore and my girls need to be supported. 

Road ID
Runners should always carry some form of identification.

Fuel Belt Helium 4-Bottle Belt 
A gril needs to stay hydrated while running !! 

As you can see my wish list this year revolves around running... because who said running was easy on the wallet?

What is on your Birthday Wish List this year? How do you feel about celebrating Birthdays?  

Sunday, January 24, 2010

week 6: Session 1

on the treadmill
5 minute warm up 

Run for 3minutes and walk for 2minutes (repeat 13 times/65minutes)
5 minute cool down
7.60km in 75minutes

I was VERY discouraged when I saw that I had to repeat 13 times today! Are you kidding me? Friday's run didn't go so well, I gave up after 40minutes (8 repeats of 2min 30sec run & 2min 30sec walk) so to be honest I did not expect today's run to go well. 
I just wanted to be able to finish it. I was so happy and surprised when I finished the 13th repeat, a run I was not looking forward too. Actually once I got started I enjoyed joyed myself. I can't lie, after the 10th repeat my legs and calfs were feeling the effect of the run and I really had to talk myself into finishing strong. Which reminds me I still don't have a running mantra... right now I'm going with "don't die, don't die" it's NOT very effective. 
When I finished I really spend some time doing stretches, something that I really haven't done after running. I felt so much after better!! 
My next run will be Wednesday and I'm really looking forward to it especially since today worked out so well.
Monday is my Cardio and Conditioning class and Tuesday my Birthday which will be a rest day! 

I can't believe I'm already on week 6 and session 1 went better then expected.

Saturday, January 23, 2010

Safety First

The Beginning Runner's Handbook  touches briefly on the subject of safety while running. 
Running outside, (something that I haven't done yet) and especially running in a highly populated area such as Toronto, comes with it's own set of cautions and needs for safety and as a woman it can make me especially vulnerable.  
Being new to running, I found this information helpful. 
My mom always says better safe then sorry, so with that in mind here are some tips to make your running more enjoyable by making it safer.
  • Always carry identification, it is a simple as writing your name, address, phone number for a family or friend, blood type and any medical condition that may be relevant and putting it in your running shoes. There are also a number of companies, such as Road ID, that offer easy to use identification systems.
  • Carry a quarter or cell phone for an emergency call.
  • Keep a Whistle or Noisemaker in your pocket or hanging around your neck.
  • Don't wear jewelry and it can attract attention you really don't want. 
  • Wear clothing and/or gear with reflective materials on them or add reflective strips to your favourite running gear. This makes you instantly visible to vehicles. Ankle reflector designed for cyclist also work just as well for runners.
  • Write down your running route and leave it with Family/Friends or somewhere it can easily be found. 
  • Run in areas you are familiar with and don't be too predictable, consider altering you route once in a while.
  • Avoid running in unlit areas at night.
  • Run against traffic so there is a better chance of vehicles seeing you, and you can see them. Make eye contact with the driver, just because you can see then doesn't mean they can see you.
  • Watch for car doors.
  • If you run with music, which many of us love to do (including me) means that we must be that much more vigilant about being alert, or chose not to run with music. 
  • Slow down at all intersection, don’t assume a car will stop where it’s supposed to.
  • Respect the flow of traffic, stay out of bicycle and vehicle lanes.
  • Ignore verbal harassment, look directly at the person and be observant, but keep your distance and keep moving.
  • Trust your intuition.
  • Call the police immediately if something happened to you or someone else.
What are your suggestions for staying safe while running? As a woman runner do you feel like you are more vulnerable?

This is Perfect timing, Tricia at Endurance Isn't Only Physical is doing a Road ID Giveway. 
Go and check it out!! 

Wednesday, January 20, 2010

week 5: Session A

on the treadmill 
5 minute warm up 
Run for 2minutes and 30 seconds and walk for 2minutes and 30 seconds (repeat 10 times/50minutes) 
5 minute cool down
6km in 60 minutes

This was a redo of last week... the reason for this is that I want to have my longest run on the weekends when I have more time, which is always the first session of every week. During the week I find that it's a challenge to get my runs in. 
I know this so sounds like an excuse!! BUT I did get on the treadmill today and get in 6k... which for me is a big deal and a huge change to my lifestyle. I'm really proud at how far I have come, even just in the last few month since I started running. My Cardio has improved greatly and I can't believe the changes to my body, I feel fitter and healthier already.
Today was a fairly good run, I did give my legs a good stretch before and that helped a lot with my calf cramping. 
I'm still not stretching after my runs, which I know is a big no no... it's a habit that I need to break and I really should stretch after my runs. 
My next run is on Friday and I think I might start week 6 on Saturday and then follow with Session 2 on Sunday. Monday Cardio and Conditioning Class with Amy at the local Community centre up the street, so that would mean 4 days in a row of working out !! YIKES, wonder how my body will feel about that?

What's your workout schedule like? Do you find that you need to give your body a rest day between run days?

Monday, January 18, 2010

Playlist Monday: Good Morning 'Sunshine'

Last weeks playlist which I borrowed from Rachel @ Shedding it was supposed to get me motivated on my 5am runs ... well that didn't happen. 
Early morning runs ended up being an after-work run on Wednesday and then Saturday and Sunday became afternoon runs. 
I still used the playlist and it helped me slow down my pace, which in turned helped me finish my sessions feeling fairly good.
Here we go;

  • Waiting on the World Change ... John Mayer (great song to warm up to) 
  • Beautiful Day ... U2 (I will be using this song again, really gave me that extra push) 
  • Viva La Vida ... Cold Play (just cause I like the song and it turned out to be a great running song
  • Grey Street ...Dave Mathews Band (meh ... this was was just ok) 
  • Love Today ... Mika (Perfect song, love the beat and easy to sing to, probably my favourite song of the week) 
  • Dreamworld ... Rilo Kiley (easy on the brain, I actually enjoyed this song) 
  • Catch My Disease ... Ben Lee (I feel like this is a drinking song, when you're hanging out with your friends at the bar ... BUT it also made a good running song) 
  • Beautiful ... G. Love Featuring Tristan Prettyman (I liked this one) 
  • Wake Up... The Arcade Fire (just alright) 
  • Going Going Gone ... Black Eyed Peas Ft Jack Johnson (good running song) 
  • Soul Meets Body ... Death Cab for Cutie (this was nice song to finish my run) 
  • High ... James Blunt (not really for running, but it was nice to cool down) 
Today was a long day but I still managed to get to my Cardio and Conditioning class after dinner. 
My next run will be on Wednesday.

Sunday, January 17, 2010

week 5: Session 3

on the treadmill 
5 minute warm up 
Run for 2minutes and 30 seconds and walk for 2minutes and 30 seconds (repeat 10 times/50minutes) 
5 minute cool down
6km in 60 minutes

Week 5 is done... I'm exhausted, my legs and FEET are killing me! 
I went on the treadmill with a positive attitude... but by repeat 4, I wanted it to be done. 
I had laundry to do, soup to make, things to clean and quite frankly I just wanted to sit on the couch, put my feet up and watch Portuguese Idol.  
I can't wait for the day that running will be easy and something that my body craves. 
This week I've been making a real effort to stretch before my runs and it has made a difference, no more calf pain and my legs just feel a lot looser. I also decided to slow my pace down a bit when I'm running and I think that has helped to get me to the end of the session without keeling over out of breath.
I'm re-thinking my training schedule, the 1st session of every week is the longest run so as it stands right now it always falls on a Wednesday, making it a really long day.  I think I would be better off having my longest run on Saturday or Sunday. SO This week I will redo week 5 on Wednesday and Friday and then start week 6 on the weekend, see if that will perhaps make things easier during the week.

How do working mom's fit in running into their busy schedules?

Saturday, January 16, 2010

Week 5: Session 2

on the treadmill 
5 minute warm up 
Run for 2minutes and 30 seconds and walk for 2minutes and 30 seconds (repeat 12 times/60minutes) 
5 minute cool down
7km in 70 minutes

What a great run I had today, such a difference from Wednesday!! Not once did I think about giving up, not being able to finish, just an amazing run.  
Today I was only supposed to repeat 10 times, but since on Wednesday I missed 2 repeats I added them in today, with very little effort I might add.
The plan was to run outside today, the sun is out and it's only 4C... but Hubby had to work and I still haven't picked up a Interval Timer Watch so the Treadmill it was. 
Still not sure on what Watch to get... I don't want to go all out and get the Garmin just yet, not to mention the price of one of those baby's. I think for right now a simple Timex would do.
What 'gadgets' do you use on your Runs? 

Wednesday, January 13, 2010

Week 5: Session 1

on the treadmill 
5 minute warm up 
Run for 2minutes and 30 seconds and walk for 2minutes and 30 seconds (repeat 10 times/50minutes) 
5 minute cool down
5.90km in 60 minutes

Today was extremely hard, there were supposed to be 12 repeats but that didn't happen.
Even the 10 I managed to do were really hard,  my legs felt really heavy and my butt must have weight 300lbs. 
The Plan was to get up at 5am and run ... BUT since this was going to be a longer session and I needed at least 1hr and 20 minutes between run/walk, warm up, cool down and stretching I decided last night that I was better off doing the session after dinner, at around 7:30pm.
WELL... lets just say it took a LOT of convincing to get myself on the treadmill tonight.  After working for 8 hrs, picking up the kids, helping with homework, making dinner, cleaning the kitchen, helping with showers and getting ready for bed... running was the last thing I wanted to do. I'm happy I did it and although I didn't complete todays session, I do feel accomplished.
Today my friend Ana send me this song its by Mikkel Solnado titled "We Can Do Anything" and I thought it was perfect, because YOU can do anything you put your mind to.  No matter how impossible it seems at first, you just need to believe in yourself. 
You have the power within to make it happen.  
That's how I feel about running... it seems so impossible right now, BUT I need to believe in myself and I know that I can do it.

Hope you enjoy it as much as I did.

Monday, January 11, 2010

Playlist Monday: 80's are back!!

Why are Monday's always so hard?  The alarm went off this morning and I didn't not want to get up, infact I ended up staying in bed extra long, a whole extra 25mintues!! I'm living on the edge here!!  We still managed to make it out of the house on time... that's thanks to me organizing everything the night before!! A little planing goes a long way when you are a mom.

On to my Playlist ... Last week was retro 80's week. I only ran 3 times last week and did a lot of resting in between. This playlist was really fun and kept me going at 5am on Wednesdays VERY early run and at 5pm on Friday after work.
Here we go;
  • Come on Eileen ... Dexy's Midnight Runner (just a fun song to get you going)
  • More Than A Feeling ... Boston (I have to say this was my favourite song of the week to run to)
  • Just Like Heaven ... The Cure (cause the Cure was my Fave in Highschool)
  • Owner of a Loneyly Heart ... Yes (GREAT song to run to!! really kept me going)
  • Space Age Love Song ... A Flock of Seagulls (meh, I like the song... BUT probably not the greastest song to run to)
  • Bigmouth Strikes Again ... The Smiths (this was also one of my favourite songs to run to this week)
  • Rio ... Duran Duran (Simon Le Bon ... really that's all you need)
  • One Step Beyond ... Madness (Hello !! reminds me of my ska dancing, doc martin wearing days)
  • Everything Counts ... Depeche Mode (great beat to run to, plus I knew the words to it!!)
  • Summer of 69... Bryan Adams ( just and OK song, not great for a run)
  • Where The Streets Have No Name ... U2 (the song starts off slow but once it gets going it's a great 'bring it home' song exactly what I need to finish strong... U2 also happens to be my favourite band of all times)
This was just an OK playlist, I think I enjoyed Hip Hop week better. They gave me that kick in the behind, must have been all the profanity in it.
I love 80's music but I just had a hard time finding Great running songs. 

What's on your 80's Playlist?

Saturday, January 9, 2010

week 4: Session 3

on the treadmill 
5 minute warm up 
Run for 2minutes and walk for 3minutes (repeat 10 times/50minutes) 
5 minute cool down
5.90km in 60 minutes

I guess I didn't do so bad after all yesterday... session 2 was only supposed to be 9 repeats, not sure why I had the number 10 in my head. Yeah ME !! 
Today was my last session for week 4. It actually went really well, I did my stretching before my warm up and my calf was co-operating this time.  
The book The Beginning Runner's Handbook actually recommends that you warm up with a 5-10 minutes walk AND THEN do your stretching, since its easier and safer to stretch a warm muscle then a cold muscle. Warm-ups bring blood to the muscles and make injuries from stretching less likely.  
I don't know about you, BUT once I'm on the treadmill and have finished my warm-up, getting off to stretch just seems like such a waist of time, the sooner I get started on the running the sooner I'm done with it.  
Maybe once I'm running outside I wont feel that way? 

When do you stretch, before your warm-up or after? Do you always stretch before your Runs?

Friday, January 8, 2010

week 4: Session 2

on the treadmill 
5 minute warm up 
Run for 2minutes and walk for 3minutes (repeat 9 times/45minutes) 
5 minute cool down
5.36km in 55 minutes

This session I was actually supposed to repeat 10 times, but by the 8th repeat I felt like I was running with 300lbs strapped to me, my butt felt heavy and my legs even worse.
There are good days and bad days ... today was a not so good day for running. 
I think I'm coming down with a cold, perhaps that's why I was having a hard time.
Took some Oil of Oregano, hopefully I will feel better tomorrow and do a redo of todays session.

Wednesday, January 6, 2010

Week 4: Session 1

on the treadmill 
5 minute warm up 
Run for 2minutes and walk for 3minutes (repeat 11 times/55minutes) 
5 minute cool down
6.36km in 65 minutes

Today I got up at 5am and RAN!! yes that's right, ME ... I don't think I have ever gotten up that early and done any physical activity. 
After considering various options on when to schedule in my Run's I've decided that during the week the only way would be to get up at 5am on Wednesdays and Fridays.  
So last night I set out my workout clothes and went to bed at 9pm... because I NEED 8hrs of sleep!! and of course it took me FOREVER to fall asleep and I tossed and turned all night... It was not a good night sleep I had hopped for.
My ipod alarm went off at 5am and I got up, put on my workout clothes and sneaked downstairs to the kitchen to grab a Bananawich. What's a Bananawhich you ask? Take a banana cut it in half and smear with peanut butter, put the banana back together and enjoy, nam nam nam.
By 5:15am I was on the treadmill.
I really need to start stretching before I run, my right calf muscle was not happy with me.  For the last two session I really had to talk myself into going on and not giving up. 
Which reminds me, I need a Running Mantra!!! 
Do you have a Running Mantra? 
It was hard, I had sweat running down my forehead, my legs felt like I had weights on them ... BUT guess what? I did it and it didn't kill me, what a surprise!!
The rest of the day went well considering I was really HANGRY (super hungry) and tired for not getting any sleep.
My next session is on Friday which will be another 5am run.

Monday, January 4, 2010

Playlist Monday: Hip Hop

"Back to Life, Back to Reality" that's what it was like for me today, trying to get back into the routine.
Today is a rest day from my Run/Walk Program.
Today is also Playlist Monday, the day I post my Playlist from the week before.
Week 3 needed some kick ass music, something to keep me going strong and motivated.
What better music to get you going then Hip Hop? 
Here we go; 
  • Baby By Me ... 50 Cent feat Ne-Yo (OH yeah, I would so have his baby!!) 
  • Superstars ... Ya Boy feat E-40, Kurupt & G-Malone (I love this song) 
  • Run This Town ... Jay Z feat Rihanna & Kanye West (great beat and makes me want to run the town)
  • Remember The Name ... Fort Minor (absolute Power song) 
  • Replay ... IYAZ (try not to sing to this one!!) 
  • Hard ... Rihanna feat Young Jeezy (it's HOT) 
  • Tipsy ... J-Kwon (another great running song, plus you have to get the message out about teen drinking)
  • Till I Collaps ... Eminem (starts off slow but GREAT Lyrics!!) 
What's on your Hip Hop Playlist?

I managed to squeeze in some workout time after the kids went to bed. 
First I did Whittle My Middle workout 
Here is how I did today;
Jan 4th, 2010
  • Front plank: 35 seconds
  • Side plank:  35 seconds each side
  • Torso twists: 20 reps
  • Plank ups: 10 reps
  • Boat pose: 20 reps
  • Side plank w/ twists:  8 reps each side 
Then a 20 minute Baptiste Power Vinyasa Yoga by Dave Farmar from, which I find very challenging. Some of the poses are insane and I just curl up in child Pose and cry ...just kidding, no not really.
My Cat Molly really enjoys my Yoga time... I'm sure she thinks the Yoga mat is for her pleasure, Molly Massage time, perhaps? While I'm doing Downward dog she lies under me for some love and attention, makes Yoga extra challenging when you have to move your cat off the mat every 2 minutes.

    Sunday, January 3, 2010

    Week 3: Session 3

    on the treadmill 
    5 minute warm up 
    Run for 1minute and 30 seconds and walk for 3minutes and 30 seconds (repeat 10 times/50minutes) 
    7 minute cool down
    6km in 62 minutes

    For a total of 31.50km for the week.
    My right calf muscle started to cramp after the 4th repeat, but I managed to work it out and finished strong.
    I'm very pleased with how my first week came along, Week 4 here I come... Run 2minute and walk 3min, Bring it on!! 

    Christmas Vacation is over, tomorrow it's back to reality.
    I will have to figure out when to fit running into my day, not sure if waking up at 5:30am would work I need to get the kids ready and be out the door by 7:20am... PLUS I really need to get my 8hrs of sleep or else I can't function, no later then 9:30pm I would have to be in bed. 
    I could Run after work but that would mean we don't have dinner until 7pm and that's is just too late for us.
    Think, think, think ... 
    I will schedule my runs for Wednesdays, Fridays and Sundays 

    What do you do? How do you fit running into your busy work day/week?

    Today was a rest day from Whittle My Middle.
    I will schedule Whittle My Middle workouts on Monday, Tuesday, Thursday, Saturday and Sunday.

    Saturday, January 2, 2010

    I want to Whittle My Middle... SAY WHAT?

    Today I decided to take a rest day from my Run/Walk sessions, My Legs were still a little sore from yesterdays 10k walk and I don't want to push it too hard since I'm just starting out.
    I did a 20 minute Yoga for Runners Class from YogaDownload, which you can also find on iTunes.
    You can print a pdf Pose Guide to help you along with the Audio, I find this a great tool.
    I truly needed a good stretch after yesterday and these Yoga posses really hit the spot.

    Next up was my Whittle My Middle Challenge
    Angela at Oh She Glows is hosting a challenge from January 1st to January 31st.

    Here is what you need to do;
    1.PICTURES: Before and after pictures on Jan 1st and Jan 31st
    2.MEASUREMENTS: Before and after measurements of my ‘smallest’ waist, widest waist (3″-4″ lower approx.), and hips (over fullest part of butt)- same dates as above.
    3.CORE WORK: 5 days a week 6-10 minutes a day, doing the following exercises:

    Front Plank with fully extended arms hold for 30-90 seconds
    Side Plank with bend arm, alternating arms hold for 30-90 seconds
    Torson Twist 15-25 reps alternating right and left sides (I used hand weights)
    Plank-Ups 10-20 reps alternating legs (I did not raise my legs, just kept it simple)
    Boat Pose hold for 30-90 seconds or ring your knees in to my chest and extending them back into boat pose (one rep, hold for 1-2 secs), keeping your feet off the ground.
    Side Plank Rotation/Twist do 8-15 twist on each side
    Bicycle Crunches do 2 sets of 30. Increase reps are you get stronger
    Please visit Oh She Glows to get a better idea of each exercise.

    Here is how I did today;
    Jan 2nd, 2010
    • Front plank: 30 seconds
    • Side plank:  30 seconds each side
    • Torso twists: 20 reps
    • Plank ups: 10 reps
    • Boat pose: 15 reps
    • Side plank w/ twists:  5 reps each side... You try it!!