Lessons Learned

A few tidbits from my week of trying.

Because that's how I see it.  Each week I try to do a little better than the one before.  That way it's okay if I fail.  It happens.  Another week is right around the corner.  But when I conquer, I'm that much stronger.

Lesson 1 = Sweet Potato Chips

This is nothing new.  It's been discovered by millions but I thought I'd finally take my shot at it.  It has ended up taking a spot at the top of my healthy food list.  Plus it's SUPER EASY...because that's the only way I cook.

 Grab your yam/sweet potato of choice.  Peel and cut thin.  Consistency is the key.  If you have different sizes, they will cook unevenly.  Aim for silver dollar size.

On my first try I used a basting brush to spread the olive oil and sprinkle the salt (as per the instructions I found via Internet).  Well, the oil took too long and I had salt all over the tray.  It's much easy to put it all inside a container and shake a few times.  Then everything is coated the same.  I also used a BBQ rub which was NUMMY.  Seasoned salt works great too.  Throw them on a cookie sheet and cook in the oven @ 375 for 10 min., flip, and repeat.

 I used the chips as a side for my Tilapia and spinach.  Tilapia is a relatively cheap fish and pretty darn healthy.  We all know the green stuff is.  I sprinkled lemon pepper on the fish and then lemon juice over the spinach.  I'll admit I don't make extravagant meals but they are easy, fast, healthy, and taste good to me.  Give it a shot!

FYI - If you don't mind the starchiness, a raw sweet potato chip isn't that bad.  Reminds me of a carrot.  Yes I'm weird.

Lesson #2 - Spirit Sleeves make you Fast.

What do you use when all your running pants are dirty?  You guessed it.  SPIRIT SLEEVES.  Sure I look like I'm trying to hold onto my youth longer than my face allows but I sure felt fast.  My Garmin didn't prove it but it's all about how you feel right?  Plus my calves were grateful.  Maybe that can be their new name.  

Spirit Sleeves  Calve Coats
I have them in pink too.  Thank you sock outlet.

Lesson #3 - Wash your hands after using Peppermint Oil

I'm not an oil Guru.  That would be my counterpart Sheena.  However, my Mom gave me a bottle of Peppermint Oil and since my hair is still falling out after baby #4 I thought I would give it a shot.  Plus it was free...thank you Mama.  I have pretty much no idea what I'm doing but it feels good and smells nice.  I just put a little on the tips of my fingers and apply to my scalp, especially my hair line and temples.

Here is where the lesson comes in.  

After I finished my oil application, I moved on to my moisturizer.  Well my friends, if you don't wash your hands after using peppermint oil and then you apply your moisturizer all over your face...watch out!  It's a fine line between invigorating and HOLY MINTY EYEBALLS!  

That is all.  

Happy Weekend ya'll!

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!

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

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!

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.)

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!

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

Virtual Challenge

Last week I was crowned headstand champion.  My competition...my 7 year old.  That's right.  I totally took her down.  Proof...

Yes those are frumpy mom sweats.  I have them in several colors and wear them with pride.

Let's just say there were a lot of giggles involved and a big head rush.  I'm not talking about letting the victory get to my head.  I'm talking about blood rushing to and from my already starving brain. Good times.

It has been proven that I enjoy a little competition.  I don't have a "win at all cost" attitude but I do like the adrenaline rush, the sportsmanship, the memories, the challenge, and the motivation it gives me to train.   And I do like to win...just not at ALL costs...and not really against my kids.  Although they take me down plenty too.  Let's just say I suck at riding a rip-stick, the hula-hoop, and Super Mario Cart Wii.

Mostly I like to improve upon myself.  Though sometimes I find myself bored, broke, or un-motivated. Here is something that helps get me going.

Join a virtual challenge.

What, When, Where?  Running a race can be exhilarating.  The people, the swag, the bling, the accomplishment - all awesome.  But there can be other factors that are a bummer like cost, travel, and bad timing.  The beauty of a virtual race is that it can be free, done on your own time (within a date range), and from your doorstep.  More awesomeness.  Many virtual races even offer medals if you opt to pay the fee.  

Here are a few resources.

 US Road Running
Best site I've found that offers all kinds of
virtual opportunities.  The cost can be anywhere from free + depending on race and options selected. Bonus -  Their medals rock.

The Boston Marathon World Run
The Boston marathon is the world's longest running marathon.  This year they are opening an inagural event where any participant can pledge to run/walk/crawl any distance.  Cost = Free!  There is an option to donate to the One Fund which helps families effected by the 2013 Boston Marathon bombing if you so desire.  Website states "All registrants will receive a printable bib number, a digital finishers’ medal, and a printable finishers’ certificate."  Sign up by clicking HERE.

Spark People
This site-link is a great training tool.  You can register for a virtual race any week of the year and then simply log your results to see how you did against other competitors. All free.

MoonJoggers
This site is another example of how virtual racing can have a greater purpose. Each of their races make a donation to a foundation.  If your going to pay to run a race, you might as well get a medal and help a good   cause.  Check out their Voyage to Venus event.



To find additional challenges, make Google your friend.  Search engine ideas...

• Virtual races with medals
• Virtual fitness challenge
• 2014 virtual races
• Virtual road races
• Virtual race prizes 2014
• Virtual 5k (10k, 15k, 1/2, Full,) races 2014

Hoping this gives you additional arsenal in getting your motivation moving!

Ice Ice Baby

Stop, collaborate and listen...(you can't quit right here can you)

As a product of the late 80's/90's I was tortured privileged to have the lyrics of this song memorized. In fact, as part of my training on the high school soccer team we would do a wall sit and recite the whole thing. That's how it was timed...we got good and fast.

Another ice I become very familiar with as an athlete was of course the beloved "ice pack".  During track I used to grab a Dixie cup that had frozen water inside and use it as an ice massage.  I would peel off the top to reveal the ice and rub the sore calves, quads, hammie, etc...  It usually ended up down some body's shirt.

With that in mind, here are 7 other ideas for a home-made ice pack.


Frozen Veggies

 In a thrifty move, my husband brought back the extra bags of frozen corn from scout camp.  To make a long story short, they have been frozen-thaw-frozen-thaw-and then frozen again.  Yummy.  So now if there is a need for a flexible ice pack, I've got 5 bags of frozen corn ready.  

Joking aside, this actually works really well.  Just mark the bag so it doesn't get used for dinner after it's gone through the frozen-thaw stage multiple times.

Frozen water bottle

This feels amazing on sore feet.  After the water freezes, roll your foot on the top of the bottle.  Works wonders for Plantar Fasciitis.

Frozen Variety - 

Click on the picture for a link on how to make these easy DIY ice packs.  The dish soap and alcohol options are awesome.  Again, mark the bag so your kiddos (or ice cream loving spouse) don't mistake it for a frozen treat.

An ice bath is also commonly used but I've never been sore enough to want one.  I don't care if it means I'm not a hard core runner.   Brrr!

The Wet Test

What is the story behind your arch?

Dip your feet in some water, than walk on a surface that will show your imprint.  I went all out with a cup of water.  After throwing it down on my sidewalk, I hopped in and then out.  Pretty scientific eh? Here are what my arches look like.

Who cares? 

Anyone looking to buy a new running shoe should.  Knowing what your arch looks like will help you determine what kind of support your new duds need.  The goal is finding a shoe that helps your feet maintain a more neutral position from touch down to push off.  I stole this chart from Dicks Sporting Goods because it sums up the results of the "Wet Test" nicely.

If you have a medium "normal" arch consider yourself lucky.  You can wear pretty much any shoe that doesn't get in the way of how you run naturally.  Probably best to stay away from shoes that offer motion control.

If your arch is high, you are one of a kind.  This is the least common arch and doesn't really require any help or correction as long as you are running pain free.  Your shoes could wear out quickly on the outside and you may just have to replace them more often.

If your arch is flat, you have a little more work to do in finding a shoe that gives you enough support to keep your foot from rolling in too far.  A "motion control" shoe will most likely have a different color of mid sole, (often grey) and will be a bit firmer.  If you like the support but want a softer ride, you can get a comfy insole that can help.

How do you know if the shoe fits your criteria? 

Often you can ask the shoe guru to point you to the shoes with "----".  If not, many times the shoe box will specify.  I also always bring my smart phone so I can read reviews and look up shoe information after I find one I like.  My kids think shoe shopping could possibly be the most boring thing ever trumping both listening to me explain math and waiting for me to stop talking to everyone on the way out of church. I gotta take my time!  I want these suckers to make me superwomen on the road!

Due to a schedule conflict (a.k.a church calling) I will now be posting on Wednesday and Friday.