Monday, March 31, 2014

Meal Prep Monday - Healthy Meal Prepping (cont'd)

I may dedicate then next few Monday's to Meal prepping... Meal prep Monday has a nice ring to it right...

Okay so there are sooo many different ways you can meal prep so I will try to hit on each one of them.  You can do meals 1 week at a time you just have one big day of prep and have them ready to roll for the week.  You can partial prep so you just have to throw stuff together (this is my favorite because it leaves me options in case I am not in the mood for something I have already prepared).  You can do crockpot ready meals, you can do freezer meals, you can do pre made mixes, you can do a month at a time, you can do an extra meal each time you cook so you get them as you go and use as needed, you can do sooo many different things.  The key for me is you can meal prep and still end up with unhealthy meals so watch how you are prepping if healthy meals is the goal.

Here is my week prep.  I start with a calendar and put down what your weeks meals look like.  Currently with my marathon training I am eating 5 small meals a day with a carb, protein, and fat at each meal, with at least two of my meals having 2 fistfuls of green veggies.  Here is a calendar for you if you want to use it....

Weekly Meal Planner

Here is what mine looks like for this week:

Steel cut oats prepped and sectioned into containers, eggs boiled and marked, veggies and fruits (at least the ones you can) cut up and put into individual baggies for snacking, veggies cut up to throw in an omelet or tortilla wrap, green smoothies prepped in baggies.  My kids will snack on fruits and veggies if they are all ready for them so I will make little easy to grab baggies of them for my kiddos.   My kids love pancakes so I will make a big batch on Monday morning, and they have pancakes for 3 -4 mornings during the week, we just have to heat them up and put something on them.    So breakfast is solved for the week for the family.  I usually serve their breakfast with some type of fruit, and my youngest will eat green smoothies so we are good to go there.

The kids are really good to eat what we eat for dinner, sometimes there is a fight but mostly they are pretty good.  Lunch is an area I need to work on for my kids, it is usually a sandwich or quesadilla and then I always make sure they have either some fruits or veggies, so not terrible, but could be better.  Right now they are young enough that just eating can be a chore so one battle at a time.

I take and grill up a bunch of chicken so I have chicken ready to put on my tortillas for lunches.  If you really want to get organized, you can get each meal figured out and then section it out into baggies or container so all you have to do is grab the container and you are good to go.   Ziplocs work great for this.

On to Dinners:
On Sunday I cook a big batch of brown rice so it is ready for reheat, cook some black beans for a couple of meals during the week, get all my chicken that needs grilled marinating and thawing in my fridge.  Because I am using Sunday to prep everything and get it all ready for the week I am using Sunday night as a cheat meal (where I don't have to follow the rules)  We ended up having pancakes and bacon (a favorite cheat meal) so I got the pancakes ready for the week while we made dinner.

Sunday I cooked my chicken for my enchiladas in my crockpot and shredded it up, then placed it in wraps with black beans, rice and a bit of cheese with enchilada sauce rolled them up and placed them in a baking dish covered with enchilada sauce and a tiny bit more cheese (I am using a low fat cheese during the game on diet so as to follow with the rules, and a whole grain tortilla)  This is the type of recipe where I can sometimes sneak in some extra veggies all shredded up too and no one really notices.  This is all ready to throw in the oven and then I just need to put my asparagus in a pan with a bit of water and steam this (I like my asparagus freshly cooked and it doesn't take much time, but it is all cut up and ready to go).

Also on Sunday because I have 2 crockpots I cooked my pork tenderloin and shredded that for the pork salad. The beans are done, the rice is done all I need to do is throw it on a plate and add the ingredients I usually make the yummy Cafe Rio knock off dressing but because I am wanting to be healthier I am going to go with a cilantro vinaigrette dressing instead.  My kids don't love salad (they will eat it, but I usually make theirs into more of a burrito/taco type meal with a salad on the side.

The soup I can pre make completely, I take an onion and a couple stalks of celery chop it up and saute it with about a tsp of garlic in a tsp of coconut oil a pan.  Add 2 chicken breasts and 6 cups chicken or vegetable broth with a can of diced tomatoes, and black beans (drained) and cook on low for 1 hour.  Then pull out chicken and shred put back in with 1/2 bunch chopped cilantro and juice of 1 lime.  Place this in a container and all you have to do is reheat and dinner is ready.

On the Steak and potato night, I will have my potatoes washed and rolled in foil and ready to put in the oven, but I would rather have those fresh (you can do them in a crockpot too), and steak must be fresh and not reheated.  The grill is an easy go to when I am short on time.

For my roast, I will cut up any veggies I can and have them ready to put in with the roast, but this is another one that I want fresh and not reheated so I have it ready to put into the crockpot Saturday morning or Sunday night if my roast is frozen.  I will use water and either onion soup mix or ranch dressing mix to cook it in.  Don't add the veggies until a few hours before dinner so they don't over cook.  The potato cauliflower mash you can make in advance.  Get a couple red potatoes, a head of cauliflower and cut them up and steam them, then add in a bit of chicken or veggie broth, a bit of greek yogurt usually about 1/4 cup, and salt and pepper to taste, mash up and these can be put in the fridge to be reheated as well once your other food is done.

You can do this with almost any recipes, just take and figure out what reheats or get it as prepared as you can and sectioned out so you have minimal prep time in the kitchen on the day of.  I hope this helps you get through the week a bit easier.  I would love to know what tips and tricks you have tried to help with meal prepping and serving healthy meals your family will eat.  Next week I will have my friend Roxie posting on meal prep, as she is a meal prep master!

Friday, March 28, 2014

Yogurt Cubes

Does your smoothie have the runs?
Problem solved...

Frozen Yogurt Cubes

Grab your favorite low fat/fat free yogurt.  Throw it in an ice cube tray.  Freeze it up.  Wallah!

I keep things pretty simple.  This batch of goodness includes: 
5 vanilla fat free yogurt cubes
1/3 cup blueberries
1 cup skim milk

YUM!!!  No more smoothie that you have to chug before it get's warm and runny.  This shake-like cup of heaven is thick and creamy.  The variations are endless.  Just make sure to use fat free dairy and add whatever fruit & veggies you desire so the calorie/fat count stays in check.  Drink up!

And just because Friday's make me even happier, here is another reason to smile.  The purpose of this Physical Therapy page was to educate on how to strengthen your outer thigh (hip abductors).  Check out the comment left.  Everyone's done it...don't lie.  ;)

Have a great weekend ya'll!  A new week starts in 2 days.  Make it great!

Thursday, March 27, 2014

Calgon Take Me Away

 Have you ever had one of those days where you just need a break!  Calgon take me away!!! Except not Calgon, I would rather my own potion of delightfulness.  I love a good hot bath and my very favorite way to enjoy this is with my home made bath salts, a big glass of ice water and either a good book, or candles (don't catch your hair on fire) and enya!  Candles don't work to well for reading or I would use them then too.  I might even some times have a small bag of peanut M&M's or a Coke if I am really needing to treat myself.  
I need one of these at my beach house (a girl can dream) This looks so amazing and relaxing!

Why use bath salts?  Well honestly I notice they help my skin, they are also full of minerals that you absorb while sitting in the tub, they help to detoxify you, and it is such a treat for me to enjoy this!  My hubby even has me make him some (Ssshhhh! don't tell) for days when he is sore after a workout or when he is sick.

So how do you make bath salts you ask... well they are super easy.  Easy is key for me, if anything takes too long I am not likely to stick to it because my life doesn't allow for it.  What you will need  Epsom salts, Himalayan salts, or dead sea salts, baking soda, essential oil of choice and if you really want a treat some coconut oil (YOU WILL HAVE TO CLEAN YOUR TUB AFTER USING COCONUT OIL, but your skin will LOVE YOU!!!) 

Mix equal parts salt and baking soda into a ziploc bag or container with lid, I like to make a big batch so they are always ready to use so I would use a couple of cups of each.  You can use just one kind of salt or all of them, just make sure the salt and baking soda ratio is the same.  Slowly add in your essential oil of choice.  For me it is usually something nice and relaxing like lavender, but I love the combination of lavender and orange.  Both are great for helping with sleep disorders (traditionally citrus oils are uplifting but orange has been known to help with insomnia and other sleep disorders as well).  I also really like using melalueca or tea tree oil to help my skin during the winter months.    Peppermint is great for a bit of tingle in your bath, I also really like the blend balance from doterra.  There are lots of oils you can use, just depending on what you are after.

Slowly add the oils I would recommend using 15-30 drops depending on how much sent you want, per 1 cup of salts and soda.

Here are a few recipes for you
  • 1 cup salts
  • 1 cup soda
  • 15 drops Lavender Oil
  • 15 drops Orange Oil
  • 1 tsp coconut oil (Optional)
  • 1 cup salts
  • 1 cup soda
  • 10 drops Spearmint Oil
  • 5 drops Eucalyptus Oil
  • 1 tsp coconut oil (Optional)
  • 1 cup salts
  • 1 cup soda
  • 20 drops Sweet Orange Oil
  • 10 drops Grapefruit Oil
  • 1 tsp coconut oil (Optional)
soothe your muscles
  • 1 cup salts
  • 1 cup soda
  • 5 drops Eucalyptus Oil
  • 15 drops Lavender Oil
  • 1 tsp coconut oil (Optional)

CAUTION: Essential oils may cause sensitivity to your skin. Oils you should avoid in your bath salt recipes include but are not limited to: basil, oregano, thyme, nutmeg, clove, cinnamon, black pepper, and bay (Pimenta and Laurus)
Consult your physician before using essential oils if you have high blood pressure, are pregnant or have other medical concerns.

Monday, March 24, 2014

Meal Prepping (part 1)

I am not organized but how much easier my life would be if I were.  One thing I have been trying to do more of since starting the Game On Diet Health Challenge is prepping meals.  It is so much easier to eat healthy when healthy eating doesn't take much.  So here are a few things I do to make healthier meal choices.

Wash and cut up, and peel (whatever else they might need) my veggies when I get home from the store (unless they don't keep well cut up like cucumbers I will only cut one instead of all of them)
Sometimes I even go so far as to put them in individual baggies so they are easy to grab.  I do this with anything I can, strawberries, blueberries, etc.

I will make a nice big pot of steel cut oats too (30min is too long to wait in the morning to get breakfast done)

I will take a bunch of eggs and boil them as well... I have learned I have to mark them or we have problems.

I will also grill up some chicken so it is ready for whatever I decide to make. Like this yummy wrap.
This is soo  easy.  Ole Spinach and Herb Tortilla, spicy mustard, greens (a tiny bit of cheese, really can you have a meal without it ;) )  Grilled chicken  and some sraracha sauce (gives it a nice kick).  This is my favorite yummy filling meal we have done playing Game On Diet.

I will take and make up baggies for green smoothies too.  Spinach, chia seeds, frozen tropical mix and half a banana (or whatever fruit you prefer), I have to fit them into my individual size cup on my Ninja and then bag them so I don't over do it.  So pick a green (spinach, Kale, romaine, baby spring mix, beat greens), a healthy fat (chia seeds, flax seeds, coconut oil, avocado) , a fruit or combination of fruits, and then if you want put in some protein powder (I like doterra's Trim Shake or Try About Time protein) I have also used hemp powder for protein too.  I will make a week worth for me and my hubby so we can have one each day.  I bag all the ingredients except the liquid and put it in the freezer.  Then I put the ingredients into my blender with a bit of liquid (water, aloe vera juice, coconut water, almond milk or milk) and blend and I am ready to roll.

Dinner:  This is the hardest part of the day, because I have to please a whole house full of very different taste buds, keep it healthy and filling. 

Things that help,  Menu planning and getting it all at the store in one trip.  You can meal plan by month and the first of the month get all your non-perishables for the month along with the perishables for that week.  Then each week run to the store and get your items for the meals that week so you have fresh produce. Or you can buy a bunch and make freezer meals.  The easiest way for me to build up my freezer meals is to make a double batch of each dinner, and then put one in the freezer and have one for dinner that night.  Stay tuned on Thursday for some great Healthy and easy Dinner recipes that you can make in advance and some you can freeze.

Friday, March 21, 2014

Runner's Are Annoying

It's true.  Guilty as charged.

Chances are you have crossed paths with a runner.  Spouse, child, sibling, co-worker, friend, neighbor, etc...  They are everywhere!!!

We are a quirky bunch.  Even Google thinks so.

Douchebag...Bahaha!  That's funny right there.

Being the runner in my household, I know first hand of all the annoying stuff we do.  Hopefully my fellow runners can take this in stride and laugh along right with me.  Because you know it's true. This is vindication for all the people who put up with us.

I've compiled a list of some of our major offenses...

  • We like to talk about running.  ALL the time.  Somehow we will fit in a running sentence into any conversation.  Examples - 
Normal Person -  "I can't wait for Summer."
Runner - "I know!  I hate running when it is dark and cold in the morning."

Normal Person - "We had taco's for dinner last night."
Runner - "Taco's are so good!  When I eat them though, I have to 
wait at least 3 hours before I run or I get the trots...if ya know what I mean."

Normal Person - "I have so much laundry to do."
Runner - "I hear ya.  I finally just started showering in my running clothes to 
wash them so I don't run out."

  • We like to flood social media with status updates of our time, distance, pace, elevation, and feelings about our last run.  It helps to have a picture of a techie watch and your sweaty afterglow to prove your awesomeness.  Then you can post it to Facebook, Instagram, Pinterest, Twitter, Google+, dailymile, Map my Run,  etc...       
Runner's prefer to do it to ALL of the above.

Proof - Healthy Intuition is on Instagram and Pinterest.  Here's is my latest watch shot
 "Garmin plus happy shadow."
You can also find Kiesha and Sheena on Dailymile

  • We find it a must to take pictures of our shoes and discuss why we love each pair.  One for long distance, one for speed, one for trails, and two pairs to rotate during our training runs so we can allow the other to "rest".  We also know the best way to tie shoe laces.  Insert geekiness...

  • We display window decals just to make sure everyone around us knows we run.
A featured sticker from my BMW (Big Mormon Wagon).  Yes I need a car wash.
 Yes I'll probably just wait for it to rain. 

  • We think everyone likes to hear about our current ailments.  i.e.  Shin splints, black toenails, IT band syndrome, stress fractures, knee pain etc...  But we refuse to stop running.
  • We forfeit anything that might get in the way of our "long run".
or just plain insert "I've got a long run in the morning" after any pretense to 
let you know we have a long run in the morning.
Borrowed from NotBeforeMyTea

  • We show up to events with nasty sweaty hair but tell everyone not to worry, we've taken a "wipe bath".  (Did this last Saturday.  Sorry to everyone sitting next to me at the local school's Aladdin play)
  • We wear running attire when we have no immediate plans to run.  But we look cool right?
  • We subscribe to magazines and keep them in our bags, car, coffee table, or work places in case we need a fix.  
    A snippet from my newest Runner's World mag.  that pertains to above mentioned running decals.   Proof that I'm only half crazy.

  • We have no problem doing a fartlek in public.
  • We think everyone wants to hear/see our latest mantra.
  • We like to use words like "speed work", "intervals", and "hill repeats" so we sound hard core.
  • And finally - we constantly like to recruit other people to join our cult.  

I obviously have no problem making fun of myself and I hope I haven't offended anyone.  This is all written in love.  When you have found a passion or have found joy in doing something, of course you want to share it with the world.  In the word's of an overused saying; 

Keep Calm and Carry On. 
I know I will!

Thursday, March 20, 2014

Don't Steal Joy Especially Your Own!

As usually I started my day by getting up and spending a few moments catching up on facebook.  I remembered that it was St. Patricks day, but had forgotten to really do anything for my kids. I sometimes have done things for my kids like left them some gold, or turned the milk green or something like that, but this morning I had not and it was too late my kids were up.  Oops.  So I had allowed myself to think I was a terrible mom because I hadn't made a leprechaun trap with them or had rainbow pudding made or some other wonderful thing that I could have found on the Devils Website also known as Pinterest.  (I kid of course I love pinterest until I allow it to make me feel bad about myself.)  In my moment of feeling like a terrible mom, I had posted in a private group and asked how many Moms had done something and how many had not in an effort to hopefully make myself feel better, or know how truly terrible I was.  Well at first it did make me feel better, there were a lot of mom's just like me who had done nothing more than make sure their kiddos had green on. 

But then one mom posted stating that she was one of the lame over the top moms who had done tons of cute things for her kids and she listed them off...  When she said that my heart sunk... was I the cause of her feeling "lame" because that was not my intention, I had thought she was awesome and really had it together.  Thankfully it didn't turn into the war that it could have after that point, but gave me a moment of understanding.  This was her way to journal what she was doing it was an accomplishment she was proud of, it was also something her mother had done for them and she was carrying on the tradition as she had so many fond memories of this. 

I commented after her and said I hope this didn't make you feel bad, I was feeling guilty for not doing anything and I am always inspired to do more for my kiddos when I see other moms doing such fun things. 

She then posted and said she was always inspired by my healthy posts and all the health and fitness related things that I do. 

Now I track and post my health and fitness things because I am a total nerd and I need to know how many miles I have ran in a week, month, and year to  help me know how close to my goals.  My mother and father were also very much and still are into fitness and healthy living, so it is what I saw as an example growing up and had many fond memories of the stuff we did that was fitness related.  I also post stuff to inspire people and help them in their healthy journey too. 

My point in this story is that no matter what we can find someone doing something better than us, but we can also find someone doing worse.  But by making that comparison either way it steals your own joy or the joy of someone else, and who wants to be that person. 

We are our own worst critic and it is often far easier to say something nice to someone else or see how great they are at something and completely miss all of the great things we are doing.  Am I a bad mom for not doing cute things for my kids on every holiday?  Nope.  I am a good mom by being a healthy example for them, I am a good mom by reading to them, I am a good mom by loving them and really that is the most important part.   I love my kids and they know that.  

Give yourself some credit for the greatness you are doing and not the things you aren't. Don't let comparison steal your joy or the joy of anyone else.  Encourage those around you and tell them what they do that is great.  But encourage yourself too, recognize the greatness within yourself. 

Normally, I don't get a lot of comments but I am really hoping I can get a few here. (How is that for just shy of begging ;))  But seriously please comment below and tell me something great about yourself.  What are you good at?  What makes you a good spouse, mother, father, sister, brother, employee etc? What do you like most about your appearance?   What areas of life do you feel accomplished in? 

Friday, March 14, 2014

Snack Time!

My popcorn got a make-over...

Another one of those idea things "popped" into my head the other day.  It's true that air-popped popcorn is a much healthier alternative to it's microwaved counterpart.  However, it doesn't exactly hold up to a taste test - BLAND!  I decided to tackle this problem by raiding my spice rack.  Here are the salivating solutions that I came up with.

First of all - my air popper from the 80's died last year.  I tried to revive it by shaking and yelling but alas, it was time for it to go.  It was a solemn moment at our house...for about 1 min.  Then I grabbed a deep pot (and Googled directions because I do that) and set to it the even older fashion way.  

The directions are as follows for those of you who are popcorn inept like I was.  

2 ingredients - popping corn kernels and oil

Coat the bottom of the pot with oil and add just enough kernels to cover the bottom as well.  NO MORE.  If you don't, your lid will fall off due to an abundance of fluffy corn and your gas stove will start your little puffs on fire.  Lesson learned the first time.

Here in a photographic display are the spices that were selected for this special occasion.  
We have from left to right...
Butter Buds, Pampered Chef's Smoky Barbecue Rub, Seasoned Salt, Italian Dressing, Ranch Dressing, Taco Seasoning, Garlic Powder, Salad Supreme, and Lemon Pepper.

If using an air-popper, it helps to add a little oil to the popped kernels so the seasoning will stick instead of heading to the bottom of the bowl.  A vegetable oil spray is fat free/calorie free.  If doing it from the pot, I found that there was no need to add more.  The seasoning doesn't really add calories or fat either.  Hint -  the more powdery the seasoning, the better it coated the corn.

Verdict is in

                      Butter Buds - Not bad but not buttery enough for me.  Better with a little salt.
                      Barbecue Rub - Pretty darn tasty.

Seasoned Salt - My family loves this stuff so it was a winner.  Horked down by the 5 year old.     
Garlic Powder - Not my favorite.  Maybe garlic salt would be better?  Keep reading.

Salad Supreme - Another tasty one.  It became even better when mixed with the garlic popcorn.
Lemon Pepper -  Loved it.  A little goes farther with this spice.
Italian and Ranch Dressing Mix - These both were surprisingly good.  They were the most powdery so the popcorn was covered well and I didn't have to use much.  

Taco Seasoning Not bad at all.  Mixed with the ranch popcorn was even tastier!

Enjoy your bowl of popcorn a little more guilt free now.  Plus you have a tasty alternative for movie night.  You never know, your corn may be the most coveted!
(My son just had me add the seasoned salt to the leftovers.)

Thursday, March 13, 2014

Fun Tee

I love this, and thought you might too.  I am one that gets sweaty when I work out...  I know there might be some of you that really get sweaty  ahum  Kiesha, uhum..  JK  you know I love ya girly.  But I love the saying I don't sweat I sparkle!! Its so much sexier to sparkle right!!!  So here ya go, check out our latest, you can get it in a tank, tee, hoodie or athletic tee.  Hope you enjoy as much as I do!!

Wednesday, March 12, 2014

Slippage Solution

A change in the way you tie you shoe could be the trick!

I have bought a shoe that seemed to fit great at the store but found a little slippage going on once I hit the road running.  It doesn't take much rubbing for a hot spot to develop which can lead to an annoying blister.  Here's a trick I've learned along the way that has proven an easy fix for me.

 First you are going to thread the laces out and in 2 holes on the same side.  

 Here's an even closer look.

Then criss-cross the laces, sticking the ends through the loops you just created.

Finally, pull tight.  Tada!

Hopefully your heel will stay more snug and you can enjoy those shoes!

Monday, March 10, 2014

10 Tips to a Better Day

Here are a few things I do to help myself have a better day.

1.  Get things ready the night before (clothes set out, backpacks ready, lunches made etc.)
2.  Get ready in the morning.  If I spend the day in my sweat pants I usually have a lazy day, if I get up get dressed and get ready I feel better about myself.
4.  Drink a big glass of water upon waking! This will help jump start things in your body, and get you back to hydration. I usually drink half my body weight in ounces of water per day.
3.  EAT BREAKFAST.  Do it every day.  Make sure you have some protein, carbs and fats with your breakfast, you will feel full longer, your blood sugar will stay more stable and you will just feel better.
4.  Exercise.  Get it in even if it is just a walk with the kids or the dog or on your own.  Exercise helps you feel good and it makes you healthier.
5.  Eat veggies with at least two of your meals during the day.  Veggies have soo many good for you things in them that you just need to do it.  (this coming from a girl who doesn't love her veggies, but loves how they make her feel so she does it, well most of the time)
6.  Get out of the house, even if it is just a few minutes get out of the house.
7.  Take a moment during the day  to think about what your grateful for, and write down, or just think about it, tell someone, or all of the above.  Taking time for gratitude is important.  Once we recognize how great the things we have are the happier we can be.
8.  Make your bed!  Do this in the morning when you get up, something about having a nice bed makes the whole room look better.  It is such a great habit to get into.
9.  SMILE!!! Even when you don't want to, smiling is contagious, and it helps you feel better to smile.
10.  Hug someone.  Your body needs this (I am not a big hugger, ask most of my friends) but it is sooo good for you, your body releases happy hormones when you hug someone this will automatically lift your mood.

These are not too tough, so get them in!

What do you do to help yourself have a better day?

Saturday, March 8, 2014

Are you Drinking Enough Water?

Quick reminder why staying hydrated is sooo important!!! Go get a glass, it's free!!!

Friday, March 7, 2014

Dream Board

About 6 months ago I created this "dream board".  The idea was to pin up my goals/dreams/plans for the future.  A positive affirmation type of thing.  

Now this is about as crafty as I get.  I just grabbed 2 foam boards from the dollar store (you need 2 so the pins don't hit your wall) and some fabric.  Hot glued it all together and behold...dream board extraordinaire!

But then my procrastination problem kicked in and it sat alone for 1/2 a year propped up against my bedroom wall.  Finally I decided to give it a life. 

I know it's ideal to keep your goals in a highly visible spot to help you stay motivated.  Well mine is kind of like my secret weapon.  I ended up printing off pictures of me in past running form and didn't really want it displayed for all to see anyways.  It hangs on my closet wall behind my dresses.  I know it's there because it peeks at me through the cracks.  This way I can put whatever I want on it without receiving criticism (always helpful....cough, cough) from my loved ones.  Plus it's kind of fun to push away the clothes, like a big motivational reveal.  

Don't judge my folding ability.  I dislike anything that has to do with laundry.

A Closer Look
This board could have taken on many forms and I plan on adding to it along the way.  Included will be more uplifting quotes (physical and spiritual in nature) and places I'd like to take my fam.  But here is the base of my motivational display.

Top View
Left - dates/distances of my current registered races.
Middle - reminder that beginning this running season I am focusing on building mileage vs. speed
Right - List of personal records.  I'm proud of those numbers, and yet I'm always chasing them down.

 In the Middle
 Some pictures to give me hope.  I was once there, and can get there again.  Centered is my monthly challenge.  For March I am becoming a extreme squatter hoping that these buns raise.  I think we all know I'm not talking about flour and yeast.

Bottom View
More pictures and a speed snippet from my R.W. magazine.  I'm designed more for turbulence right now but we are getting there.

See what I mean about keeping my dream board unveiled.  It puts off a kind of shrine to myself even thought that is not the purpose.  The purpose is to give me hope, and that is what is does.  
For my eyes only.  ;)

Published by Kiesha



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