Half Marathon Training Update

Hey everyone! We've mentioned it before and have blogged about it, but our Princess Half Marathon is coming up in LESS than 20 days! We actually just got back from a 10 mile run in pouring down rain and 50 degree temperatures (that's rough for us Florida girls). I think I just now started warming up after a couple cups of coffee.

Our training has gone really well! I've improved so much since last year-the Princess half was my first race ever and I know I'll beat last year's time. We've logged a ton of miles over the last few weeks and have increased our strength training as well. I think we're in good shape for this race; the next couple weeks are definitely going to fly by!

rain and the cold can't keep us from knocking out an amazing run!

We complete smaller workouts throughout the week that include 3 mile runs, interval treadmill workouts, and lots of strength training. It's important to switch it up so your body gets challenged completing different workouts. As much as we enjoy running it's nice to have a break with a fun HIIT (high intensity interval training) workout or a satisfying weights sesh at the gym. A lot of runners who are training for a big race forget to add strength training. Increasing strength training workouts to your weekly regime will help to strengthen the muscles runners use most. So definitely add it in!

Now for the rest of the day we are taking it easy with some stretching and relaxing before we have work and school! I refueled our run with a scrambled egg white sandwich and my fave Green Power Smoothie and Lindsay enjoyed some protein pancakes. We burned over 1000      calories so we've gotta eat up!

           

Are you training for any races that are coming up? Let us know in the comments!

In Fitness,
L&J

Natural Zzzquil

Everyone loves a good nights sleep... And sleep is extremely important for your health.  When you sleep well, your performance during the day is better, you have more energy, and you feel good.  We got this smoothie recipe from Dr. Oz and are absolutely obsessed... not only does this smoothie make your sleep more soundly but it also works your metabolism while you are sleeping.  I like to refer to it as "the miracle smoothie". 

Not only does tart cherry juice release natural melatonin but it also boosts metabolism... making this the perfect drink before bed time. You can drink the tart cherry juice on its own but the added ingredients in this smoothie will help make you sleep like a baby. 

Dr. Oz Sleep Slim Smoothie
slightly adapted 

1 cup tart cherry juice (make sure there is no sugar added)
1/2 banana
1/2 cup almond milk
splash of vanilla extract
ice


1. Put all ingredients in a blender.
2. Blend until smooth.

 


The consistency will be more like juice than a smoothie.

We like to drink this smoothie at least 3 times a week before bed!  Let us know if you tried it and received the same benefits that we love from it!

Looks like Carly got the benefits from the sleep smoothie!

XOXO, 
J&L

Healthy Side Idea: Kicked Up Veggies

You've heard it over and over again...eat your vegetables! It's so true though! But eating plain veggies day after day gets boring. That's why we like to play around and create delicious recipes that make healthy eating fun and exciting! This recipe for our kicked up Green Beans and Bell Peppers is the perfect addition to any weeknight dinner. Pair it with your favorite lean entree like one of our favorites, Pesto Salmon! BTW, green beans and bell peppers is an amazing combo.

LOVE that color!

Healthy Dessert Option: Brownies

We hope you have all had a wonderful weekend and did what made YOU happy. Hopefully you were able to make time for yourself to squeeze in a great workout, a therapeutic run, or maybe a walk with your pooch... no matter what we hope you got up and got out there! 

A new week is about to begin but that doesn't mean you have to get the "Monday Blues", we have been working on a fun, new recipe; And it's all about DESSERT... YUM.  Brownies are definitely an indulgent dessert and while we aren't saying you should eat the whole pan of these, we are saying we tweaked them to make them just as satisfying but a little more slim. 

We All Have One of Those Days...

Where you just feel like a busted can of biscuits. If you follow us on Instagram (@abiteoffitness) you would have seen our post yesterday...

Well yesterday was just one of those days. We've all been there: we don't want to work out, junk food sounds great, and you just feel BLAH. It's important to remember that days like this happen! It's okay to have a day where you aren't as motivated and you just need a breather! It helps stay on track when you allow yourself an extra day off here and there. We need to remember most days are great days! You constantly make healthy decisions and for every healthy decision that's made a day, you WIN. Yes, you do, because you made that conscious decision to be the best version of yourself! 

Healthy Dinner Option: "Not Your Average" Gumbo

OMG... we have the perfect comfort food recipe for you without the added "comfort" if you know what we mean ;)

During the colder nights, I think we all want to snuggle up with a blanket by the fireplace and eat something warm and filling.  However, filling doesn't have to mean fattening and it doesn't have to mean lack of flavor.  To me, during the cold nights, a pot of gumbo always sounds so yummy with the rice and the warming stew.  Growing up in the south, this girl loves her some good southern food... that's for sure. 

When making this gumbo recipe I wanted to make sure it was full of flavor but as healthy as possible.  The addition of sweet potatoes may seem strange, but it gives it a sweet twist that is just a delight! 

I know you're gonna love it!   

Snack Time: My Favorite Trail Mix

I love snacking-be honest, who doesn't?! But all day snacking can lead to unhealthy pitfalls. Packing small bites to take with you throughout the day can help maintain weight, keep you satisfied, and will help you stick to your overall diet. It can be hard to pass up the treats that your coworkers or classmates constantly bring in day after day-remember, it's important to treat yourself, but it's the key is moderation! That's why I like to pack healthful snacks that keep me full between meals. One my favorite snacks to make is Healthy Trail Mixes! They are super versatile, easy to throw together, and perfect to take on the go. Check out some of my favorite Trail Mix recipes and how easy and customizable they are!

Ab Workout

Okay, I'll admit it... I'm slightly obsessed with getting a six pack.  

They always say "summer bodies are made in the winter" and this summer I want to be ready to put on that bikini as soon as I can.  There is no worse feeling then when summer gets here and you put on your bathing suit and feel disgusting.  In my opinion, focusing on a nice stomach is one way to feel a little more confident! 

I'm going to share with you some of my favorite ab exercises that I do at least once a week.  I did not come up with these workouts... these are simply exercises I found from other personal trainers, workout dvds, online, and from other people.  I feel when you combine what works for you that is when real progress shows.

Try my recommendation for a 10-minute ab workout! 

Let us know if you tried the workout and what you thought! 

Workin' the abs, 
Jackie & Lindsay
XOXO 

Meal Planning

A key to weight loss and healthy success is to preplan your meals. Ya'll have heard so many times that if you go to the grocery store hungry you'll purchase multiple impulse buys that aren't necessarily on your shopping list. The same is true for your preplanning your meals and your grocery list; by taking the time to sit down and plan what you need for the week you can avoid impulse buys, unhealthy foods, and can even save money. 

 Before I head out to the grocery store, I take 10-15 minutes to plan lunches and dinners for the week and decide on which ingredients I'll need. I'll also look through my pantry and fridge to see what I'm low on or have enough of. It's also a good time to go through my fridge and toss old or expired products!

Take a look below for examples of how we make our typical shopping lists!

Cooking Product: Coconut Oil

Okay wow this past week has been INSANE! I mean between all the great products I found while shopping at the grocery store, prepping meals, baking up new healthy treats, and going to classes... I mean seriously, we are already almost through this week!  Staying healthy and on track really makes the time fly:)

I finally decided to do it... I bought coconut oil.  And it is everything to me!  I have already used it to sauté veggies, roast my sweet potatoes, and as a hand lotion.  I mean coconut oil is seriously the most magical thing on this planet.  We have been hearing great things about coconut oil for a little bit of time now but it def takes Jackie and I some researching before we just jump on the band wagon.  If you haven't ever used coconut oil it substitutes cup for cup in place of butter or any oils.  The flavor is also amazing!  You don't even have to be a coconut lover to use it.

Let me just list a few amazing things you can do with coconut oil:

1. Sauté any kind of veggies.
2. As a moisturizer for your skin.
3. In place of butter or oil in baking.
4. As a butter topping on freshly popped popcorn.
5. In your coffee.  Yes, I said it.
6. On toast or a bagel instead of butter.
7. As a sunscreen.
8. In place of chapstick... this one is for Jackie:)
9. In hot tea, this is especially great if you have a cold.
10. Blended into smoothies.

Some benefits of coconut oil include:

1. As a metabolism booster.
2. Energy source.
3. Studies have shown it can reduce cholesterol.
4. Helps digestion.
5. Can help prevent sickness.


I mean, how have I not sold you on this wonderful product?  And this is only a few of the many things it does!

If you are looking for an easy and healthy way to use coconut oil, check out our Shrimp Sauté down below... Also be sure to share with us if you have any great recipes for coconut oil.

Review: Armpocket Arm Band

I had been using this basic one pocket arm band for any type of smartphone when this cute little monster hopped up on my counter and destroyed it.

At the WDW Marathon Weekend expo this past weekend I decided to purchase an Armpocket Arm Band after a rave review from Lindsay. She got her's at the Tower of Terror 10 Miler expo back in October-remember our tips and expo experience from that race?!

I walked up to the booth and was immediately drawn to the brightly colored armbands. My old one was a basic black and reflective silver, not a fun bright color like the ones Armpocket had on display. I was greeting by a rep who showed me the armbands for the iPhone 5- there were two types: one that had additional space for larger phone cases (like Otterbox) and styles that were a bit smaller. I opted for the thinner case since my phone does not have a thick cover.

The inside is just big enough to fit my phone-there is an elastic strap that will keep it in place and protected, as well as another small pocket to keep nutrition, credit cards, your ID, etc. I love that the inside is large enough to keep your valuables organized and protected. It's also accessible enough to get your items while you're running!

The plastic front is touch screen ready and is really easy to switch up your playlist or track your milage. I find that other armbands with a 'touchscreen' front don't always allow for easy scrolling or access to your content. So this is definitely a plus!

This armband does not budge when you start sweating! I've had a lot that move around or slide down your arm when you get into your workout, so I am really happy it stays put! It's also extremely comfortable and doesn't cut off your circulation. It's adjustable velcro strap ensures it fits properly and the wicking material nicely stays moderately dry. 

Healthy Snack Option: Chia Seed Pudding

If there's one thing Jackie and I have, it's definitely a major sweet tooth.  This weekend we tried an interesting recipe of Chia Seed Pudding.  Sounds crazy, right? The Chia Seeds actually absorb the liquid and plump up making them the texture of tapioca... this also causes the liquid to thicken and creates the "pudding".

We LOVE our Chia Seeds! Chia seeds are great for getting your energy fix, antioxidants, and fiber!  You can use chia seeds to top just about anything!
And if you are looking for a crazy boost of energy try a spoonful of chia seeds with a spoonful of coconut oil mixed together... we aren't kidding!

Chia Seed Pudding
serves 4
adapted from Food Network Magazine

1 cup of unsweetened/sweetened vanilla almond milk
1 cup plain greek yogurt
2 tablespoons maple syrup (we used grade b)
1/4 cup chia seeds
strawberries


1. In a bowl, whisk together the almond milk, greek yogurt, and maple syrup.  Add in chia seeds and let sit for 30 minutes.
2. Come back and give the mixture a stir one more time.  Cover and refrigerate over night.
3. Put into 4 individual serving cups and top with sliced or quartered strawberries. YUM!


Try this delicious recipe as breakfast, a snack, or dessert! 
Also, be sure to follow us on Instagram@ abiteoffitness for some daily motivation and new post alerts:)

XOXO,
Jackie & Lindsay 

Healthy Dinner Option: Pesto Salmon

Jackie and I are always looking for new, healthy dinner options.  I mean let's face it we all hate planning dinners because we feel like it's the same thing every week.  I recently came up with this new salmon recipe and I have to say it's deliciousssss!  Salmon has great health benefits and if you didn't know... 

Salmon not only is great for your heart but it also speeds up your metabolism and can lower blood sugar levels.  

Pesto Salmon
serves 1

1 wild salmon filet (preferably fresh)
2 tablespoons of pesto (jarred or check out below for our recipe)
1 slice of fresh tomato
olive oil
salt 
pepper

1. Preheat the oven to 450 degrees.

2. Lay out a sheet of aluminum foil and place the salmon in it.
3. Rub the filet with a little olive oil and salt & pepper.

4. Spread the pesto on top of the salmon filet. 

5. Lay tomato slice on top. 

6. Tightly seal the salmon up in the foil.

7. Bake for about 12-15 minutes.

8. When done, unwrap the foil.  Be careful of the hot steam! 

WDW Marathon Weekend

We are getting so excited for the Princess Half in February (just 39 days away to our Glass Slipper Challenge!) that we went to the WDW Marathon expo today to scope things out- We even got to meet Jeff Galloway! This is my second half marathon and Lindsay's first, so we wanted to check things out and start our shopping early :)

Training has been going really well! Tomorrow we have a seven mile run.....wish us luck!

Follow us on Instagram and check out our expo adventure! We bought lots of cute stuff for running workouts and the our upcoming race! I got a new arm band that I am super excited about, too. We'll be posting a review soon! 

 

 

              
Happy Running everyone!

Jackie and Lindsay

Sun Salutation

I have been so sore the last few days! Between workouts, long hours at work, and the cold that makes my muscles stiff, I have needed to fit in a quick yoga sequence to help my muscles recover. One of my New Years resolutions was to practice yoga once a week. I love practicing yoga but before would never fit it into my schedule. My goal for 2014 is to add it to my weekly workouts. So far so good!

Today before heading out to work I decided on a quick Sun Salutation. This sequence is really quick but you feel all nice and stretched out afterwards. It even gave me a quick energy boost before I left for work! Yoga always relaxes and reenergizes me; it's a perfect workout to get your muscles moving. After my mini yoga session, I completed a 1 minute plank to tone up my core and arms. I try to complete a plank once a day.

Lindsay and I went to a Bikram yoga class last week and we LOVED it. We'll be posting about that soon! :) We hope to become regulars at this studio! #obsessed   

                    

XOXO
Lindsay and Jackie

Yogurt Bowls

There is nothing better than waking up to delicious breakfast!  First off, it makes waking up so much easier and it makes for a much better day!  When you start off with a great breakfast you will find yourself feeling much more energized and ready to conquer the day.  Jackie and I love making these yummy yogurt bowls because they keep us full and happy:)  They are also super healthy and provide you with the protein, fruit, and fiber that is needed in a balanced breakfast.


Yogurt Bowls
serves one

Ingredients:

-One small carton of Greek Yogurt (I like the Yoplait 100 cal. greek yogurt but Jackie prefers Chobani... it's really up to your preference as long as its greek:)

-Fruit of your choice (We like bananas, mandarin oranges, blueberries, strawberries, etc)
-Kashi Go Lean Cereal 

1. Spoon the carton of greek yogurt into a bowl.
2. Slice up the fruit, if necessary, and put on top of the yogurt.
3. Top with 1/2 cup of cereal.
4. Enjoy!

Look how easy it is! And we promise you will love them as much as we do!

We like to go for a 30 minute jog in the morning and then come back to enjoy this amazing breakfast... and having a cup of coffee helps as well:) 

 

XOXO,
Jackie & Lindsay 

No Excuses

We are in a new year, a new week, a new day; it's the new year of no excuses. Whether it's with your fitness routine, your clean eating diet, your resolutions, your blog, you need to remember that a new year brings millions of new opportunity. We ended 2013 on a personal high note, but we had to take time to recenter ourselves. While we aren't going to apologize for dropping off the grid at the end of 2013, we are going to promise to stop making excuses. Call it our 2014 resolution, but we committed to this lifestyle, our blog, and each other as friends. We are starting over and are making 2014 our year. 

So here's to a new year, a new you, and new goals! See you soon :)

XOXO,
Lindsay and Jackie