My Post-Workout Snack Choices!

If you are anything like me, you are STARVING after finishing a gym session. Like, "move out of my way, I have a yogurt in my bag and nothing will stop me from devouring it while you change", type starving. Oddly enough, my little guy is usually pretty hungry after a play session in the child watch so if there is anything that I never forgot to bring with us, it is after gym snacks. I lean towards snacks that are heavy in protein and good fats. 

Recently, Nuts.com inspired me to post about my favorite post-workout snacks. I love referencing their site for new ideas on high protein snacks and advice on what I should put into my body to get the most of my workout. Check here and here for some of their favorite healthy and high protein snacks!

  Here is a peek into my mini travel cooler that I take to the gym with me. Some of my go-to snacks include 2 hard boiled eggs, a small greek yogurt (I prefer a form of Greek yogurt) or a ½ cup of cottage cheese and a dash of cinnamon. Including veggies helps me to get my 5-9 daily servings in, and baby carrots are usually my number one choice! I almost always have some nuts to snack on throughout the day, usually unsweetened almonds. Of course, I share with Luke. He usually likes to munch on an egg or I will bring him his own yogurt to snack on.

Not only do I load my cooler with quick snacks, but I also like to come home to a hearty lunch. It is so easy to eat Kraft Mac N' Cheese and Dino chicken nuggets for lunch, but honestly the past two hours that I spent at the gym would be completely pointless if I caved and ate that every day. Lately, I have been obsessed with Nut.com's Kale Quinoa Salad. It is heavenly! You know I have a slight obsession with Quinoa, so naturally this is one of my favorite recipes on the website. 

Honestly, I have gobbled mine up too quick (twice) to snap a picture, so photo cred goes to Nuts.com ! 

It is so important to fuel your body after a good workout. Sometimes, I don't even make it out of the locker room before I dip into my snack! 

What are your favorite post workout snacks? 

Happy sweating, 

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a year of running

I run to breathe the fresh air. I run to explore. I run to escape the ordinary. I run to savor the trip along the way. Life becomes a little more vibrant, a little more intense. I like that.

- Dean Karnazes

Last year, I had met a HUGE goal of mine which was losing my baby weight and becoming more active. I was so happy with the progress I had made, and the person I had become. Not only was I down the baby weight, but I was also the healthiest I had ever been. Fitness had become a daily routine for me, and I was proud of myself for that.  I am also proud that I have maintained that weight and that lifestyle, through 2015.

 I knew I would need another goal, because after all it is not just about the number on the scale. So, I made a goal to make running a BIG part of my year. I have never been a lover of running. I barely made the softball team, because my mile and half was seconds away from the slowest cut-off. I dabbled in the whole running thing, but honestly I would complain the entire run. It is amazing to me how much I have changed my mind about running. I love the saying that if you don't find an answer to your problem during a long run, than there isn't an answer. 

Trail running has become a huge passion of mine. My uncle introduced me to trails, over a year ago and I have not looked back since. My favorite thing about trails is that you have to constantly look around you and soak in everything, because if you don't, you will end up on your face. About half way through this year, I started to run just to run. Before that I would always run for a certain amount of time or run to burn a certain amount of calories. I eventually realized it is so much more fun to just hit the trails, and run. Who cares how far, who cares if you are forced to walk some, all that matters is that you are running and just enjoying the surroundings. 

Before this year, I had only ever done 2 races, and both of them were with my Aunt Cathy and Uncle Rick. I had been running, sure, but mainly to get back into shape and get over the baby weight. After doing a trail run towards the end of last year, I knew that I had opened a whole new world. Races give you something to look forward to, they give you a goal to set and most importantly they are FUN!  This year I ran 8 races, and all of them were such a fun experience. 

Running was a huge passion of mine this year, so I thought it would be nice to end the year with a half marathon. 

I registered for the Vail Half Marathon, which was a trail run and labeled as "mostly downhill." Honestly, I didn't really prep for it as much as I should have. I did a few 11 mile trail runs, but the trails I used were relatively flat and packed dirt, not so much like the real thing. I cross trained, and made sure to work on my endurance. I had big plans of doing one last long run on a local trail, but I got a horrible cold about a week and a half out from the race. So, that last run never happened and honestly not much happened the week leading up to the run. I could barely get out of bed, let alone train, so I crossed my fingers and hoped. 

I woke up Saturday morning, knowing it wouldn't be the easiest race, but I was excited.  They loaded us onto a bus and drove about 25 minutes to the start. Talk about a rough mental start, we were just driving and driving and all the time I am thinking, "umm, this is a half marathon not a full, right?" We finally arrived at the starting point. I used the tent toilet at the start, said a little prayer and tucked myself into the back of the pack.

The first 4 miles were rough! It was mainly uphill and was no where near a flat and even trail. I found myself letting my mind wander and I would quickly lose my footing. I hit my first high around mile 4.5 and ran with that for a few. I updated my cheer team (Ryan and Luke) when I was nearing 7.5 miles and at that point, I was feeling OK. Than came mile 10, I hit a wall. My legs were aching, my lungs were filled with the flem and I was THIRSTY! 

Mentally, I was spent. Physically, I was tired. I knew Ryan and Luke were waiting for me at the end, which was huge motivation, but I was just done. Honestly, the last few miles I did a lot of walk/running and just focused on finishing. I reflected on my year, thought about where I was just a short 16 months ago and I trekked on. Running has become a passion. I started running to prove a point, I kept running because I am naturally competitive, I am still running because somewhere along the way I have realized that it calms my inner crazy better than anything else. 

Yes, I finished. No, it was not the time I wanted. But, I did finish and I did cross that finish line to a smiling and dirty little boy. 

Thank you to each and every one of you who have been my running "partner" throughout this year.  To my husband, Ryan, thank you for being my constant and for pushing me to be the best I can be, I love you! To my parents, thank you for letting me to continue to run even it means taking Luke the second you get in the door from a long work day. You both are the reason deployments don't suck so bad. To my Uncle Rick, thank you for inviting me to Dances with Dirt and thank you for always having a smile on your face when you finish a race, you are such a motivation. Thank you to my best friend, Briana, your smiling face and conversations in the gym are half the reason I have been so successful at this whole "living a healthier life" thing. And thank you to Luke (you can't read yet but someday you will see this), your patience in the jogging stroller amazes me each and every time, and your little voice saying, "Go, MOMMA!" is reason enough to finish any race. And to anyone who has supported me throughout this journey, thank you! I love you all! 

I am so excited to be joining a few runners and complete the January Reset. I am really looking forward to improving my time and learning more about how weight training can help my running. If this is something you are interested in, let me know! It is through mommyrunfast (Laura Peifer) and more information can be found here. Ready to sign up? Use code "blog" for 10% off and register here. 

21 Day Runner's Reset - http://www.laurapeifer.com/

Next year, will be all about the trails. I want to improve, I want to run an ultra and I want to continue to conquer the inner crazy. Thanks, for sharing my journey! 

Happy running, 

limm jump rope workout and giveaway!

With Ryan being gone for the past few months, there have been days when going to the gym is just not in the cards. We live super far from my gym, and honestly some days I would rather be a hermit. Now, that the weather has cooled down some, I love exercising in the backyard while Luke plays. A good HIIT (high intensity interval training) satisfies my daily need for a good sweat and burns a ton of calories! I have been using my new interval timer on my phone, and I love it! It's a great app, that even let's you use your own music while hearing the beep in the background, when its time to move on to the next exercise. 

I recently was given the opportunity to review a new workout item, the Limm Jump Rope. Now, if I am being honest, I will tell you that jump roping is not my thing! I was no double dutcher on the playground, I was more of a 4 Square type of girl, but since getting fit I have found that jump roping is so much fun. And oh yeah, it burns an insane amount of calories. According to WebMD, "You'd have to run an eight-minute mile to work off more calories than you'd burn jumping rope." Amazing, right?!

Buy your Limm Jump rope here ! 

I have had the jump rope for just over a month, and let me tell you, I am getting good (ok, 
light over reaction but I can go like 50 reps without getting stuck)! It was incredibly easy to adjust to my height, taking about 5 minutes total! I love the grip on the jump rope, it makes it virtually impossible to slip while in action. I also love that it comes with a PDF of different exercises and directions for using and readjusting the length. It is light enough to throw into the bottom of the stroller, or pack in my gym bag. The company also has a 100% guarantee, which let's the consumer know that they completely stand behind the product. 

 Since, I loved the jump rope so much, I wanted to give ya'll the chance to win one of your own! It is such a staple to have in your home, and I have been using mine at least once a week. Enter the giveaway below and try out one of my "go to" HIIT workouts below! 

a Rafflecopter giveaway

After you win my giveaway, you can try out this super quick (not so easy) jump rope workout with your NEW limm jump rope! 

Warm Up 

Jump Rope : 30 seconds 

Jumpin Jacks : 30 seconds 

High Knees : 30 seconds 

Jump Rope : 30 seconds 

Rest 1:00 

Jump Rope : 30 seconds

Mountain Climbers : 30 seconds

Forearm Plank : 30 seconds 

Crunches : 30 seconds 

Jump Rope : 30 seconds 

Rest 1:00 

Jump Rope : 30 seconds 

Push ups : 30 seconds

Tricep dips : 30 seconds

Jumo Rope : 30 seconds 

Rest: 1:00 

Repeat 3 times! 

Happy jumping,

**product was given to my free of charge for an honest and unbiased review** 

buns of speed!

Happy Monday ya'll! I hope your coffee was strong and your "to do" list short! 

 Which one to choose? Who else loves a near empty gym? I find myself singing and dancing along to my music, and with no one else in the treadmill area, it means I can let loose!

I am not sure how I have not shared this treadmill workout. I like to call this workout, "Buns of Speed"! It is a good calorie burner and in a perfect world it would be 3 miles, instead of just short, but when I am on the treadmill I am really going for time, not distance. 35 minutes is the perfect amount for me, because it gives me enough time to stretch and visit the weight room, but still feel like I got in a good cardio workout.

Buns of Speed!

Here is my recap! If you must hit that 3 mile mark, than add on 5 minutes which would add on roughly 1/2 a mile, or extend your warm up by a minute! Also, remember the idea is to get the incline so you choose the speeds that work for you. 

I think it may be time to share some of my favorite workout tunes with you. Here is a link to my go to running mix, it is quite the mix. 

http://open.spotify.com/user/rnye1/playlist/4aiwZHQj0hofE7wqXyMNyb

You will notice a good amount of Britney on this list, she is amazing and will forever be my Work B*tch! 

What's your running jam?!

Happy running, 

Meredith 

praise for the incline!

Running in the desert during the summer, is similar to running on a treadmill in the sauna. You feel wore out way before you hit your high, and your legs are just jello. It is rough! Ryan, Luke and I went for a 4.5 mile run Sunday morning, and while I felt a bit better this run than I have the past few, it is just so hard to have an enjoyable run in July. So, I am back to the treadmill grind this week, maybe we will try a bit earlier next weekend, or maybe not!

Luke fell asleep on our run, which he has not done in over a year. I blame it on early wake up, due to him discovering he can get out of his crib! I think we will be transitioning to the big boy bed soon, be on the look out for updates on that! 

 In other big news, Ryan and I have decided to run the Phoenix Rising Half Marathon in November (now that I have announced it to the masses, you are for sure doing it, Ryan)! Ryan has been running more and more, and we think it will be fun to train together and accomplish something that large, together! 

Inclines are my best friend on the treadmill. There are days where sprinting just isn't on the books for me, and those days I typically focus on the incline buttons! According to Self Magazine, incline work targets your thighs, calves and booty. Who doesn't need to work their booty?  Also, since I have started to do incline work, I have noticed a huge difference in my pace as well as less shin splints. Clearly, I am a big advocate of adding incline! 

This is my "go to" workout for days where I feel like spending a big chunk of my gym time on the treadmill, but I am not in the mood to just run. It burns a lot of calories and gives me a good solid distance. 

Here is my workout recap! 

I feel the same as every average American, treadmill running is not fun, but I hope my last few treadmill posts have helped you to change up the monotony! Tweak them how you need, maybe you start faster, maybe you start slower, whatever you do just START! 

Happy running, 

Meredith 

why the gym is my happy place (plus a really fun treadmill workout)

Vacation is officially over! Look for a vaca recap in the next few days, but until then Luke and I are back to our daily grind. Considering Luke is still on east coast time, and is waking up around 5:30AM, this morning was exactly what I needed. Today's workout was perfect, I got in some best friend time (thanks for the breathless chat, Briana), along with a great workout!!

My cowboy and I walking into the gym! This is his gym attire, he insists on wearing his boots and hat everyday!

The gym is my happy place, there are very few days that I have to force myself to go to the gym. It took a few months for me to feel this way, but it has become a habit for me. Saying this, I will admit that I am semi addicted to the gym because I am also addicted to "me" time. 

Gasp!! I know, a mom that is admitting to loving time to herself. I'm human enough to admit that not all days are easy around the Nye household, some days are downright hard. The gym is a place for me to not worry about what is for dinner, not think about how long it has been since Luke went #2, and most importantly not worry about cleaning the kitchen for the 19th time that day. Luke is safe and happy playing in the child watch with his best buddies and I am happily sweating out the stress and thinking about ME! 

Here is another one of my favorite treadmill workouts. It is a pyramid workout, your up tempo speeds start at a certain point, you work your way up and than come back down to the original speed. 

Start where you are comfortable, even if that means doing a walking speed. If you opt for walking always add in some incline, it is amazing how much more effective it will be. This is a short 25 minute program, but you will be sweating quickly and feeling amazing by the end. 

Here is my workout summary! Woo hoo to 256 calories burned, that is like 1/4 a cup of chardonnay, right?

Happy running, 

Meredith 

oh so you love the treadmill too?

First of all happy #nationaldonutday! We don't celebrate every holiday, I mean come on, tomorrow is "National Gardening Exercise Day"? But, today we had to indulge, because we LOVE donuts. 

Here is Luke at Queen's Donuts, picking out his favorite (always vanilla topping with sprinkle)! 

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If you are like me you loathe the idea of a treadmill. 

I know you are all thinking, "She lives in Arizona, come on, why is she even on a treadmill!" Most of you are planting flowers, basking in the spring sun, and overall breathing a huge sigh of relief that the "white stuff" is gone for a few months. While us Arizonians, are preparing for hibernation. No, seriously have you ever tried to run in 110 degree dry heat? The summer is our treadmill season, unless you enjoy waking up at 4AM and going for a jog, which I do not. 

Way back (about a year and a half ago) when I started my fitness journey, I spent a lot of time on the treadmill. It was my safe place, the gym I went to was not too busy and my son was happily playing in the child watch. I searched Pinterest and found quite a few different workouts that started out incredibly hard, but after months of usage, they became quite monotonous. I signed up for my first big race, Ragnar - Del Sol, and I needed to work on inclines, endurance and speed. I started to fine tune some of the workouts and eventually came up with a few really effective treadmill series. 

Ragnar - Del Sol, 2015

I want to share these with you, but keep in mind that I am not a certified trainer or fitness professional (yet, eeeek). These work for me and I have found that when something works for me I may be able to share and reach just one person who ends up loving it as much as me.  

I typically run three times a week, two of these times will be on a treadmill doing speed or incline intervals, with the third being my long outdoor run. The following workout is one that I do quite often. What I have listed, are my speeds and my inclines. This by no means has to be what you run, change it up, make it fit your running (or walking) style. For a lot of you, 7.5 may be your comfortable pace, more power to you, but it is my sprinting pace for now. The idea is to be sweating and out of breathe after the "up" minutes. 

The entire workout is roughly 2.4 miles of awesome! It is one of my shorter workouts, but guaranteed to make you sweat and feel it the next day!

 On a final note, I want to let you know that this workout would have killed me a year and a half ago! You must start somewhere, and you must stick with goals to see improvement. Never in a million years would I have thought that I would label myself a runner, it has become a passion and something that I need in my daily life. 

Happy running,

Meredith